4 mindfulness exercises to reduce anxiety

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Do you find yourself thinking about the things that don’t actually exist or getting into the spiral of thoughts? Do you feel worried or stressed about what’s going to happen next and this uncertainty makes you numb? This is how anxiety feels and I can so feel you in this.

It’s indeed difficult to deal with anxiety when you don’t know your triggers or aren’t aware of them. In this fast-paced life where we are getting super busy with each passing day, it’s difficult to pause for a moment and figure out what’s exactly happening within.

However, there are some natural ways to cope with sudden anxiety or anxious behavior without using any medication.

Mindfulness is such an empowering practice that will help you be aware of the present moments and will entangle you from past worries and thoughts. This powerful tool helped me bring myself back to the present state instead of getting anxious about the past or future.

Here’re some powerful mindfulness exercises to reduce anxiety:

One-minute mindfulness

This is one of my favorites and super suitable for beginners. All you need is to become conscious for one minute and bring all your senses back to the present moment. When you’re in the current moment, you will feel peace and calm. However, it may seem easy to concentrate for a minute but even these 60 seconds will seem like an eternity when you’re just starting out.

Therefore, it’s okay to be kind to yourself, and whenever you catch your mind wandering, gently pull back the thoughts into the present moment. It’s okay to gain back the consciousness rather than forcing yourself to be totally present in the moment.

Focus on your breath and just let your mind rest for a complete one minute. You can practice this exercise either in the morning or before bed.

Breathing exercises

Breathing exercises are one of the most effective ways of bringing your awareness back to the present moment.

I love following the 5-5-5 pattern where you inhale for 5 seconds, hold your breath for 5 seconds, and then exhale loudly for the next 5 seconds. This will regulate your breath and put all your focus and attention on breathing instead of some uncertain thoughts.

The 5-5-5 technique helped me a lot to stay grounded when I got most anxious. Plus, you don’t need anything for this exercise except a peaceful environment.

Conscious observation

In this exercise, all you have to do is to observe an object around you with full attention and consciousness. For example, if you’re having a pen, coffee mug, or orange in front of you, take it in your hands and observe it mindfully.

You need to be so engrossed in your observation that it becomes your center of focus.

This exercise helps me a lot in knowing where my thoughts are moving and what’s actually triggering them.

Try this anytime during your day and it will help you a lot to cut the chain of your anxious thoughts and be back in the present moment.

5-4-3-2-1 trick

Oh, I so love this one.

So in this exercise which I call 5-4-3-2-1, what you need to do is:

Name 5 things around you that you can see, 4 things around you that you can smell, 3 things around you that you can taste, 2 things around you that you can hear, and one thing that you can feel.

This will bring your focus back into the present moment making you feel less anxious about your past or future.

In the end, mindfulness is all about being in the present moment and being aware of your anxiety triggers. I hope that these tips help you stay grounded and become more mindful. Do let me know in the comments below about your favourite technique.

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