5 Mindfulness Therapy Techniques To Help You Manage Anxiety Symptoms

Mindfulness Techniques To Help You Manage Anxiety Symptoms 

When you’re happy, you may want to sing in the shower or hang out with friends. When you’re sad, you may listen to music. If you’re angry, you may scream into your pillow or hit up your gym.

Different emotions require different techniques to help you sort through what you’re feeling. Every single person in the world can experience different emotions, even during a twenty-four-hour period.

Anxiety is a common emotion. Although it is a common emotion, many people don’t know what to do to cope with or manage the signs and symptoms they’re experiencing.

Here are some mindfulness techniques to help you manage anxiety symptoms.

Go for a Walk

Exercise can be a great way to make you healthier from the inside out. Not only is it a great way to increase your health and wellness, but it’s also equally beneficial for increasing your mood and can also be a helpful tool for coping with anxiety. Being outside in nature can help calm your mind. Feel the breeze against your skin. Smell the grass or flowers. Listen to the birds flying overhead or the cars driving by. Stay in the present moment and enjoy it.

Start Journaling

If you’re struggling with anxiety, starting a journal can be a great tool for you. It’s a great way to get all of your thoughts and feelings out in the open instead of holding them in. Let everything out on the pages of the journal instead of holding them in. Plus, journaling can also be a great tool to use later on. When you’re feeling less anxious, you can look back on it and try to determine what may have caused your anxiety and also look back on things that may have helped or may not have helped at the moment.

Complete a Body Scan

Implementing a body scan can be a great tool for you to have on standby the next time you may be experiencing anxiety. A lot of anxiety stems from worrying about past or future events that haven’t occurred yet. Completing a body scan is a great mindfulness technique to bring your back to the present moment again. Sit down in a comfortable chair or on the floor and close your eyes. Take the time to tune into any sensations. Any time your mind tries to wander to worry or fear, bring it back to exploring how your body is feeling instead.

Practice Deep Breathing

When you’re dealing with anxiety, you may experience shortness of breath or an increased heart rate. Try to slow things down again by deep breathing. There are many different breathing techniques out there, so you’ll have to try them out and find what works best for you. In the meantime, you can start with the 4-7-8 technique. After finding a comfortable position, breathe in through your nose for four seconds. Hold your breath for seven seconds. Then, exhale through your mouth for eight seconds. Repeat as necessary.

Practice Gratitude

Another way to add mindfulness to your daily routine is by practicing gratitude. Practicing gratitude could mean you looking at yourself in the mirror each morning and saying nice things about yourself, repeating a mantra, or writing a list of things you’re grateful for. These are some fairly quick and easy ways to get you thinking about the present moment and help you figure out what’s working and other positive areas in your life.

Next Steps

Anxiety is a common and completely normal feeling. You’re not alone if you’re struggling with anxiety. If it’s starting to have an impact on your daily life and routine, it may be time to seek additional help. You are not defined by your anxiety. Reach out to us today to learn more about anxiety therapy.