It is widely known that mindfulness is one great way to keep out of anxiety. As most people know, anxiety is our natural response when we go through stressful scenarios as we fear and anticipate what is about to happen.

When you happen to experience an anxiety attack, naturally, the first thing that comes into your mind is to make it stop and never let it happen again as you undergo drastic physical symptoms that are similar to having a stroke or heart attack.

Practicing mindfulness can actually be effective in preventing anxiety as this makes us intensively aware of what is happening to us and our surroundings. However, not everyone can practice mindfulness correctly leading to failed attempts and frustration.

In today’s article, we will be discussing effective actions so you can practice mindfulness and prevent the grievous effects of anxiety.

What is mindfulness

Let’s begin by comprehensively explaining what mindfulness is and how it contributes to the betterment of our health and wellness.

Mindfulness is the fundamental ability to be fully present and conscious of our thoughts, emotions, without being excessively sensitive or overpowered by what’s happening around us.

Mindfulness generally snaps us back to reality regardless of how deep our daydreaming could be. Mindfulness is a quality that each individual has. Still, you have to practice it as our emotions can get ahead of us sometimes.

When we practice mindfulness, our thoughts harmonize into what we’re feeling at the moment instead of reemphasizing the past or anxiously thinking and anticipating the future.

When we practice mindfulness, we de-stress, improve performance, gain understanding and mindfulness through noticing our own psyche, and appreciate our regard for others’ prosperity.

Mindfulness gives us a period in our lives when we can suspend judgment and move toward our involvement in warmth and thoughtfulness to ourselves and other people.

Wise practices for mindfulness

Mindfulness practices are amazingly successful in reducing anxiety. There are pragmatic practices that you can perform to hamper the odds of encountering anxiety attacks.

Today, we will tackle five (5) mindfulness exercises to get present and figure out how to react to anxiety more advantageously.

Reconnect with yourself through proper breathing

Focusing on your breathing significantly helps you reconnect with yourself at the moment and is effective to cease severe anxiety attacks.

When we begin concentrating on our breathing, this gives our mind to relax, slow down, and just be at the moment.

By executing appropriate breathing exercises, we can reconnect with ourselves and focus on the present and where we are, blocking all the intrusive and negative thoughts that brought about the anxiety.

Concentrating on the present gives us a moment to connect and appreciate what we have and aids in easing all the worries that we are thinking. It likewise allows us to move away from the winding of stress to see what’s going on with a more stable mindset.

Reflect on your mind and body

Through mindfulness, we can observe and re-evaluate our mind and body’s connection and interfere with the endless loop of anxious thoughts and feelings. When we are conscious of our mind and body, we can form healthy defense mechanisms such as meditation to impede worry.

Most of us realize the essentiality of knowing our mind and body connection. Still, it is often neglected when we are on the verge of having an anxiety attack or when we are experiencing an anxiety attack at the moment.

To be mindful and consciously reflect on your mind and body, listen to yourself – what your mind tells you, what your body tells you; if you feel tired and recognize that you are exhausted, you will take time to rest and consider what you presently need.

Clear your thoughts

It’s simple for us to make a careless judgment, anticipating the most exceedingly terrible and foreseeing a wide range of disasters that haven’t occurred and probably never will. We do this because we expect things to control the situation, which is obviously difficult to do.

It is wise to clear out your thoughts to avoid unreasonable judgment or worries about a particular situation, which definitely affects our emotional and mental health.

Our minds could be filled with thoughts that are sometimes absurd, which causes us to worry about things that are close to impossible to happen.

When you recognize that you are starting to dwell on these thoughts, pause for a while, and close your eyes. Clear out all the anxiety and try to imagine your happy place- where you are at peace and genuinely happy.

This way, you can separate what is logical and real and which is not. This mindful exercise helps in assuring you that all is okay.

As we make it a habit to practice mindfulness, we start to see how our anxiety is associated with our thoughts.

On the other hand, while anxiety helps us anticipate and prepare for the future, it is essential to modulate them. By figuring out how to allow thoughts to emerge and recognize them without reactivity, we intrude on the progression of anxiety which blossoms with negative projections of things to come.

Appreciate yourself

Another way to practice effective mindfulness is to appreciate yourself.

Appreciation permits us to see the numerous capabilities we have and diverts us from the countless mishaps we face. Mindfulness causes us to respond to our failures with balance, acknowledgment, and reflection.

It is in the nature of humans to focus on what they lack and not on what they are capable of doing because at some point we see that we can be improved – and there is nothing wrong with that.

But focusing on things that we are not particularly good at may lead to an unreasonable perspective that we are a “hopeless case” which drastically affects the way we see ourselves- hence triggering our anxiety.

Appreciating small progress, small things about ourselves is a huge contribution to be mindful and acknowledge who we are.

Write in a journal

Writing in a journal seems a bit of a handful but writing all your thoughts and feelings may help you get back to your senses.

Our brains are chaotic because we are continually occupied with a single direction discussion.

Mindful journaling will permit you to confront your mind and discuss your issues with yourself upfront. Journaling actually helps people understand their emotions better and pout it out by writing it down.

Mindful journaling acknowledges everything about yourself, and thus, you become acquainted with who you indeed are.

When you put it in writing, you are liberated from your thoughts and are empowered to move past them.

Mindful journaling is an ideal opportunity to go up against your concerns, investigate your interests, and face your emotions head-on. Journaling is such a massive piece of your progress, and when you write your thoughts and feelings, you confront your anxiety and thus making you feel better at the end.

Your takeaways

Mindfulness is a characteristic quality that all humans have. When we practice mindfulness, we’re respecting our personal space—space to think, breathe, to practice solitude.

Anxiety causes individuals to feel uneasy and worried. But if you practice mindfulness, it allows you to value yourself more and impede the chances of having an anxiety attack.

About Admin

Nicole T. Conquilla is a 21-year old registered Psychometrician in the Philippines. She is a graduate of Bachelor of Science in Psychology who is a strong mental health advocate and encourages people to discuss, help, and support one another to cope and get through their mental health problems.

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