3 Ways To Reduce Anxiety With Mindfulness

Do you feel like there are some days that are just full of anxiety? Anxiety is something an increasing number of women suffer from. This is primarily due to the fact that women tend to multi-task, which can be a great skill, until there are too many things pulling on us that our days (and nights) can become increasingly hectic. We have work, some have school, children, community, and a full “to-do” list. Daily stress is a normal issue that we all deal with. However, when there are extra issues with family, personal life, finances, and job challenges, often time it can lead to anxiety issues. Here are a few techniques to help reduce anxiety in daily life.

Breathing Techniques

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When a stressful event happens, and anxiety response kicks in, the first thing that happens is the heart rate increases. A feeling of panic begins and the brain naturally goes into fight or flight, a primitive brain function. When this happens it can be harder to focus and harder to calm down. Breathing techniques work in several ways. They help you stop and refocus, allowing you you slow your breath and find a calm moment that helps your heart rate lower to a reasonable level. Ultimately this may help your blood pressure to lower as well, which allows you to calm down and figure out what steps to take next.

Try taking 10 deep breaths with equal inhale and exhale. Close your eyes and relax the muscles in your face. Often, we hold onto tension in the forehead and jaw muscles. When we breath and relax the face, that action can que the rest of the body to follow.

Focus on the Issue at Hand

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Mindfulness techniques like meditation and mind mapping can help you focus on the issue at hand. What mindfulness does is help you use techniques that can take a jumble of thoughts and work them into one connected thought with a clear path to a goal that has a starting point and ending point. Mindfulness can help you find joy in the task at hand, even if it is simply completing the task and moving to the next one. Though meditation, mind mapping, breathing, and gratitude practice, you can focus on the issue at hand and move forward.

Find New Healthier Focuses

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Mindfulness has an added bonus of helping you remove the negative issues and resources in your life and focusing on healthier replacements. Instead of freaking out about an unexpected situation, you can calm down with breathing. Instead of being upset about the day and feeling helpless, you can replace those thoughts with gratitude for at least one thing a day. You can find that your are happier first and healthier later and overall change your entire life outlook.  

Though mindfulness will help you with anxiety issues, it can take some time and practice to reset your natural stress reaction tenancies. If you are having severe anxiety symptoms, you may also want to consult a therapist or counselor for further assistance.

Published by HealthGuruGal

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2 thoughts on “3 Ways To Reduce Anxiety With Mindfulness

  1. Thanks for the helpful tips. Have you read Making Friends With Anxiety? by Sarah Rayner? I just finished it and plan to write about it on my blog. She discusses all three of the ideas you list here.

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