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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 the future.

When applied to anxiety, the 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. Thus, 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 also encourages acceptance, which is key to dealing with anxiety. So, 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, promoting 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. Most importantly, 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). Thus, the program was delivered over eight weeks, comprising in-person classes lasting two and a half hours, a one-day retreat held on a weekend, scheduled between the fifth and sixth week after the start of treatment, and also included daily 45-minute 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 in a blinded fashion, meaning researchers were unaware of whether the individuals had received medication or participated in the anxiety program. mindfulness. Finally, scales were used to measure the severity of symptoms.

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.

How to start practicing

You can practice mindfulness in everyday tasks to achieve a more balanced life. Consider the following activities:

1. Taking a bath: A ritual of renewal

Bathing is a perfect opportunity to practice mindfulness. So, instead of simply “washing yourself,” turn it into a ritual. Feel the temperature of the water touching your skin, notice the sound it makes as it falls, and notice the texture and aroma of the soap.

Breathe deeply and allow yourself to be fully present. Finally, imagine that each drop of water is cleansing not only your body but also your mind, washing away accumulated tensions.

2. Walking around the house: Conscious steps

Walking around the house, something so automatic, can turn into an exercise in mindfulness. In this sense, try to slow down and pay attention to your steps. Feel the contact between your feet and the ground, observe your body posture and the rhythm of your breathing. This simple act can help create a greater connection with your space and the present moment.

3. Caring for Plants: Cultivating Presence

Caring for plants can be a meditative exercise. So, gently touch the leaves, notice their texture and color, and smell the moist soil. When you water your plants, notice the sound of the water and how it spreads through the soil or potting soil. This practice not only benefits the plants, but also helps nurture your patience and compassion.

4. Cleaning things: An act of purification

Cleaning can be a tedious activity or a life-changing experience. mindfulness. To do this, focus on the movement of your hands as you wipe a cloth or wash a dish. Observe the details of the object you are cleaning and notice how it changes as you care for it. Bring gratitude for the moment, recognizing that cleaning is also an act of caring for yourself and the environment.

5. Feeling the weather: Connecting with nature

Before you start your day or when you’re taking a break, take a few minutes to notice the weather. Feel the warmth of the sun, the breeze on your face, or even the moisture from the rain. Paying attention to your surroundings helps you ground yourself in the present and appreciate the little things in life.

6. Repairing objects that can be detached: Releasing what no longer serves

As you declutter your belongings, practice mindfulness when deciding what to keep or let go of. To do this, hold each item in your hands and ask yourself, “Does this item still bring me joy or usefulness?” Notice your emotions and thoughts as you go. This exercise helps not only with physical decluttering, but also with emotional release.

7. Listening and feeling music: A sensory journey

Listening to music is a rich sensory experience that can be lived with full attention. So, choose a song that you like, close your eyes and focus on the instruments, the melody and the lyrics. Feel the vibrations of the sound in your body and notice how it affects your emotional state. This is a time to simply to be.

Step by step to the mindfulness

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. Start slowly

Choose one or two of these activities to practice mindfulness. Little by little, you will realize that mindfulness is not something separate from everyday life, but a way of living with more presence, intention and joy. So, are you ready to transform your daily tasks into moments of deep connection?

8. Repeat as many times as necessary

The practice of mindfulness is continuous. Therefore, whenever you become distracted, return to your breathing and the present moment, always setting aside judgment and acting with kindness.

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. So 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.

Recommended reading:

The Art and Science of Mindfulness: Integrating Mindfulness Into Psychology
and the Helping Professions (English Edition) – Shauna L. Shapiro and Linda E. Carlson

Image: Freepik

Article originally published on 09/29/2023 and revised on the date above.