Mindfulness and Anxiety: Understand the Benefits of Practicing Mindfulness
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In an increasingly hectic and stressful world, anxiety has become a widely recognized mental health issue. To give you an idea, Brazil is recognized as the most anxious country in the world.
Therefore, many individuals seek ways to deal with this daily challenge, and one practice that has gained prominence is mindfulness.
In this article, we will explore how the mindfulness and anxiety are connected, and how mindfulness can be an effective tool for relieving stress and promoting mental well-being.
Mindfulness and Anxiety: A Therapeutic Approach
THE mindfulness, or mindfulness, is a practice that involves being aware and present in the present moment, without judgment. This means deliberately directing our attention to the here and now, without worrying excessively about the past or future. When applied to anxiety, mindfulness helps people observe their thoughts and feelings without being overwhelmed by them, promoting a sense of calm and control.
Stress and Anxiety Reduction
One of the main ways in which the mindfulness benefits those who suffer from anxiety is through stress reduction. Regular practice of mindfulness has been linked to a significant decrease in levels of the stress hormone cortisol. This can help alleviate the physical and mental symptoms of anxiety, such as palpitations, muscle tension, and constant worry.
Acceptance and Self-Knowledge
THE mindfulness It also encourages acceptance, which is key to dealing with anxiety. Instead of resisting anxious thoughts, the practice teaches people to acknowledge them without judgment. This allows people to become more aware of their thought and reaction patterns, fostering self-awareness and the ability to make conscious choices in moments of anxiety.
Improving Quality of Life
In addition to relieving the symptoms of anxiety, mindfulness can significantly improve quality of life. By cultivating a more present and mindful mindset, people can experience a greater appreciation for the present moment, healthier relationships, and a greater sense of overall satisfaction.
Mindfulness and anxiety: scientifically proven
Several indicators of physical and psychological health are related to mindfulness, as we have seen. In a recent study, carried out between 2018 and 2020, in the United States, 276 patients, with an average age of 33 years, were monitored in three hospitals in Boston, New York and Washington.
Randomly separated, one half received an antidepressant and the other half participated in the program Mindfulness-Based Stress Reduction (MBSR). The program was delivered over eight weeks, comprising two-and-a-half-hour in-person classes, a one-day weekend retreat scheduled between the fifth and sixth week after the start of treatment, and also included 45-minute daily exercises to be performed at home.
Patients' anxiety symptoms were assessed at baseline, as well as at weeks eight, 12, and 24 after the start of follow-up. These assessments were conducted blind, meaning researchers were unaware of whether individuals had received medication or participated in the mindfulness program. Scales were used to measure symptom severity.
Both groups experienced a significant reduction in anxiety symptoms, with an average reduction of 1.35 points for those who practiced meditation and 1.43 points for those who took medication. This decrease was considered statistically equivalent, representing a 30% reduction in participants' anxiety symptoms, as indicated by the research.
Start practicing!
Practice mindfulness in everyday tasks for a more balanced life. Consider the following activities:
1. Taking a bath:
Feel the water touching your skin, notice the temperature and aromas of the products used, and be completely present in the moment.
2. Walking around the house:
Walk slowly, paying attention to the movements of each step. Feel the contact between your feet and the ground.
3. Caring for plants:
When watering or pruning your plants, pay attention to the details of the leaves, textures and colors. Observe how the plant responds to your care.
4. Cleaning things up:
Cleaning can be a mindful activity. Feel the texture of the surfaces, the movement of your hands, and the feeling of cleanliness.
5. Feeling the weather:
When you are outdoors, be aware of the sensations related to the weather. Feel the wind, sun or rain on your face.
6. Repairing objects that can be detached:
When sorting through objects, look at them carefully. Ask yourself if they still have value in your life.
7. Listening and feeling music:
When listening to music, focus on the melody, the lyrics, and the emotions it evokes. Let yourself be immersed in the listening experience.
You can take a few minutes out of your day and follow these steps:
1. Choose a quiet place and concentrate:
Find a quiet environment where you can focus without distractions.
2. Find a comfortable position:
Sit or lie down comfortably, ensuring that you can relax.
3. Understand the environment:
Start observing and feeling the environment around you, paying attention to the details.
4. Observe your body:
Start observing and feeling your body, starting from your feet and moving up to your head.
5. Focus on your breathing:
Focus your attention on the movements of your chest and lungs as you inhale and exhale.
6. Deal with intrusive thoughts:
When a thought creeps into your mind, acknowledge it without judgment and then return to your breath.
7. Repeat as many times as necessary:
The practice of mindfulness is continuous. Whenever you become distracted, return to your breathing and the present moment.
In short…
In short, the mindfulness and anxiety are intrinsically linked, with the practice of mindfulness offering an effective therapeutic approach to relieving stress and promoting mental well-being.
When practicing the mindfulness By practicing regularly, people can learn to cope with anxiety in a healthier, more compassionate way, allowing for a more balanced and fulfilling life. If you are looking for ways to cope with anxiety, consider incorporating mindfulness into your daily routine can be an important step towards a calmer mind and a more fulfilling life.
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Image: Freepik
Marcel Castilho is an expert in neuromarketing, neuroscience, mindfulness and positive psychology. In addition to being an advertiser, he also has a Master's degree in NLP – Neurolinguistic Programming. As the owner and founder of the communications agency VeroCom and also of the digital agency Vero Contents, he has been studying human behavior for over 30 years.
