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Mindfulness Techniques to Manage Anxiety

Anxiety, that niggling feeling of worry or fear, is a natural part of the human experience. However, in today’s fast-paced world, where stresses seem to multiply every day, they’re more prevalent than ever, necessitating the need for many of us to learn to manage anxiety on our own.

The good news? Mindfulness, an age-old practice rooted in Buddhist traditions and now backed by modern science, offers a gentle and effective way to manage and reduce anxiety.

What is Mindfulness?

At its core, mindfulness is the practice of paying deliberate attention to the present moment without judgment. It’s about experiencing life as it unfolds, rather than getting caught up in ‘what-ifs’ or past regrets. This focus on the ‘now’ provides a potent tool against anxiety, which often arises when we ruminate on past events or fear future uncertainties.

How Does Mindfulness Help Manage Anxiety?

  1. Anchoring in the Present: Anxiety often pulls our thoughts to past mistakes or future concerns. Mindfulness brings us back to the present, grounding us in the here and now.
  2. Breaking the Worry Loop: By recognizing and acknowledging anxious thoughts without judgment, we can prevent spirals of rumination.
  3. Enhancing self-awareness: Over time, mindfulness can help us become more aware of our anxiety triggers and how our body reacts, allowing for more proactive management.
  4. Promoting Acceptance: Rather than resisting or denying anxiety, mindfulness teaches acceptance, transforming our relationship with anxiety.

Mindfulness Techniques for Anxiety Management:

  1. Mindful Breathing:
    • Sit in a quiet space and close your eyes.
    • Take deep breaths, inhaling through the nose and exhaling through the mouth.
    • Focus solely on the rhythm of your breath. If your mind wanders, gently bring it back to your breathing.
  2. Body Scan Meditation:
    • Lie down comfortably and close your eyes.
    • Mentally scan your body from head to toe, noticing areas of tension or discomfort without judgment.
    • As you identify these areas, imagine them releasing tension with each exhale.
  3. Mindful Observation:
    • Choose an object in your vicinity—a plant, a candle, or even your own hands.
    • Observe it intently, noting its colors, textures, and other characteristics.
    • This practice helps in anchoring the mind and diverting it from anxious thoughts.
  4. Mindful Walking:
    • As you walk, be fully present. Feel the ground beneath your feet, the swing of your arms, and the breeze on your face.
    • With each step, be grounded in the present moment.
  5. Five Senses Exercise:
    • Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
    • This practice is particularly useful during moments of heightened anxiety, helping divert attention and ground you in the present.

Incorporating Mindfulness into Daily Life:

  • Start Small: If new to mindfulness, begin with short 5-minute sessions and gradually increase over time.
  • Mindful Rituals: Turn everyday activities like drinking tea, eating, or showering into mindful rituals, being fully present during the activity.
  • Apps and Resources: There are numerous apps and online resources, such as Headspace and Calm, which offer guided meditations and mindfulness exercises.
  • Join a Group: Consider joining a mindfulness group or class to learn under expert guidance and share experiences with others.


While mindfulness isn’t a cure-all, its techniques offer a gentle and holistic approach to help manage anxiety. By fostering a deeper connection to the present and promoting a non-judgmental awareness of our thoughts and feelings, mindfulness can be a valuable ally in our journey towards mental well-being. Remember, as with any skill, consistent practice is key. Over time, as mindfulness becomes a natural part of your routine, you may find a more peaceful, centered, and less anxious self emerging.

Be sure to read how the magic of meditation can also help reduce anxiety and calm the spirit.