How To It is possible to reduce anxiety with meditation.
It is possible to be afraid, overwhelmed, worried and more because of anxiety.It can seem as though everything is happening at once, and your mind and body can feel out-of-control.Being present in the moment and acknowledging and accepting what you are feeling is one way to reduce anxiety.
Step 1: Take some time off.
Reducing your stressors can help reduce your level of anxiety.You can be more aware of what's going on within you if you don't have a lot of activity around you.If possible, leave the area.If you want to go to a different area in the room, take a walk outside.Shut your eyes and turn down the noise if you can't leave the immediate area.
Step 2: Relax.
It is possible to reduce anxiety by focusing on your breathing and lowering your heart rate.In/out, breath counting, finger breathing, and more are some of the different breathing techniques supported by mindfulness.When you are in the middle of an anxiety attack, try to remember to breathe in and out when you exhale.Try to make it last longer when you exhale.Count your breaths if you are calm.As you exhale, count up from one to the other.You can extend your exhale by two beats.Try finger breathing if you need to release energy.Use the index finger of your other hand to trace up the thumb of one hand.As you exhale, hold at the tip and trace it down.As you exhale, trace up the next finger.With each finger, repeat.
Step 3: Accept what you are feeling.
It is possible to recognize what you are feeling and allow yourself to experience it, rather than trying to stop it.Some studies show that focusing on and accepting what you are feeling reduces anxiety in the brain.It is possible to be a little more objective about the situation if you acknowledge how you are feeling.Understand how your body feels.Don't try to stop what you're feeling, just tune in with your body.Take care of any tension, aches, etc.You can label your feelings and sensations.Identifying the feeling without judgement is part of acknowledging it.If you were watching a video of it, label each sensation and emotion.Understand fear, nausea, dread, anxiety, guilt, etc.For what they are.
Step 4: Reassure yourself.
You are more than anxious thoughts, feelings, and sensations.If you remember this, you can reduce your anxiety by focusing on more positive thoughts.You can say to yourself, "I am more anxious than anxious."These feelings will go away.
Step 5: Let the feelings go.
As the negative feelings fade, be aware of how your body feels, as well as how you feel once the feelings are gone.It's a good idea to allow the feelings to diminish on their own, so that you don't have to worry about getting over it.You could say, "I am beginning to feel less nauseous" or "The tension in my shoulders is leaving".Don't try to force the feelings to go away, just be aware of the process your body goes through as your anxiety decreases.
Step 6: Do not direct yourself.
When your anxiety is reduced, focus on something else and acknowledge how you are feeling.redirecting your attention to a calming activity will keep your anxiety at bay.If you still have anxiety, take a walk, stretch or do something physical.If you have to go back to work, focus on one task at a time.If you have to organize some files, focus on the sensations of filing.Look at how the paper feels in your hands, the sounds that the folders make as you flip through them, and the smell of the filing cabinet.Talk to a friend or write in your journal.As you do these things, pay attention to how you feel.
Step 7: Bring yourself back.
Return your focus to your breathing if you feel anxious again.When you bring your attention back to your breathing, you can think about other things than the anxiety-inducing thoughts that you are having.Beating yourself up for being anxious will not make you feel better.Give yourself time to learn new things, build new skills, and think in different ways.It takes a lot of time and patience.If you get angry with yourself, remember to be patient and perform a relaxation technique to help alleviate the anxiety.You could say, "I'm starting to worry again."I think about everything that could go wrong.You should take a little more time to focus on your breathing than you did the first time.Take seven minutes to be aware of your breathing this time, instead of turning your attention to breathing for five minutes.
Step 8: Don't do more than one thing at a time.
It's easier for anxiety-causing thoughts to pop up when you focus on more than one thing.Being aware means only focusing on one thing at a time.We often do it without even realizing it.We eat lunch while we check email or talk on the phone.If you want to do just that activity, you need to think about what you will do before you do it.When you find that you are multitasking, stop and focus on one task.
Step 9: Don't pay attention to what you are doing.
Being in the present moment is a major part of the practice.There is less chance for anxiety-inducing thoughts to come in if your mind is completely occupied with what you are doing.Reducing the number of people around you will help you focus on the task at hand.Don't let distraction grab your attention when it's not possible to reduce them.
Step 10: Pay attention to the sensations.
It is easier for you to be aware of your sensations during times of high anxiety if you are used to recognizing them.You should be aware of what you see, hear, taste, and smell.While cooking dinner, pay attention to the different colors of the ingredients, the sounds of your cooking tools, and the aromas that are produced.It's a good idea to notice how the toothpaste tastes and smells when brushing your teeth.The toothbrush feels in your hand.Pay attention to how it feels on your teeth, tongue, and gums.
Step 11: Be aware of your feelings.
Think about how performing your task makes you feel.Think about how the task makes you feel.If you make a habit of being aware of your emotions, you will be able to handle them better.When taking a walk, be aware of your calm and peace of mind.Think about how the fresh air in your lungs makes you feel proud that you are taking care of your health.
Step 12: Take your time.
You have to slow down and be present in the moment.Slowing down can help prevent anxiety.By fully focusing on what you are doing, you can stop anxiety.
Step 13: Take your mind away from it.
The goal is to be present in the moment.Being able to bring your mind back to the moment can help you deal with difficult situations.Move your thoughts back to your task when you notice that they are drifting.You could say to yourself, "I don't need to think about that right now, I'm worried about my report that is due next week."I will focus on driving.
Step 14: You should be aware of everything.
Try to practiceMindfulness in everything you do because life can pull you in many different directions.Do it with care, whether it is washing dishes or eating.It will be easier for you to do it when you are anxious.
Step 15: You should increase your practice time.
Try to work your way up to 20 minutes or more, even if you only start with a minute or two.The more time you have for anxiety, the less it will take.
Step 16: Continue practicing.
It can be difficult to be aware of all of the demands life can throw at you.The more you practice being aware, the easier it will be for you to deal with anxiety when it occurs.According to some research, practicing meditation can change how the brain handles stress.
Step 17: Try new techniques.
There are different ways to practice and meditate.You should explore different techniques until you find one that works for you.You might discover that certain techniques work better for certain situations.A popular technique is to lie down in a comfortable place.Start by focusing on your breathing, then open your awareness to the rest of your body, emotions, and thoughts.Both yoga and tai chi have components that include meditation.