5 Simple Mindfulness Strategies to Help You Manage Anxiety

The word “mindfulness” gets thrown around a lot these days. But, it’s more than just a buzzword or some kind of gimmick. One of the reasons mindfulness is so popular is because it works. 

While it can be used for everything from reducing stress to fighting depression, it’s a wonderful tool for managing anxiety on your own. 

Mindfulness and meditation are two different things, though they often get mixed up. Because of that, many people don’t know how to practice mindfulness effectively. 

So, what are some simple mindfulness strategies you can do every day to manage your anxiety and keep your worrying thoughts at bay? 

1. Let Go of Perfect Expectations

A major cause of anxiety for some people is the desire for everything to be “perfect”. Even if you realize that isn’t possible, it doesn’t always make it easy for those thoughts to go away. 

You can let go of that pursuit of perfection by practicing mindfulness whenever those thoughts occur. When you choose to be mindful, you’re only focusing on the present. Any thoughts that come need to be let go immediately, and not attached to anything. Mindfulness isn’t about perceiving things as right or wrong. You simply let your thoughts come in and let them pass by. 

2. Don’t Judge Your Feelings

Anxiety can become worse when you start to criticize yourself or judge your own feelings. Again, because there is no “right” and “wrong” in mindfulness, you can accept feelings as they come without attaching any kind of negative undertone to them. 

As a result, you will set yourself free, and you can start being kinder to yourself.  That can result in more self-confidence, and you’ll learn that you’re strong enough to manage your anxiety. 

3. Make Honest Observations

Mindfulness gives you the opportunity in your mind and heart to make honest observations, rather than ones that are fueled by fear. 

Focus on your breathing and how you feel at any given moment. Focus on the world around you. Do you feel a gentle breeze? What do you see? What do you smell? 

When your observations of your surroundings aren’t tainted by fear, it becomes easier to see that anxiety is manageable, and you don’t have to let it take over your life. Mindfulness gives you the room to do that, and you can practice it as often as you need to!

4. Rate Your Anxiety

One of the biggest mistakes people make is trying to ignore their feelings of anxiety. Unfortunately, pushing them down often only makes your symptoms worse. One option is to acknowledge your anxiety through a moment of mindfulness.

Once you’ve accepted what you’re feeling, give it a “rating”. That doesn’t just mean assigning some kind of number to it. Give it depth. What does it look like? How strong is it? Give it a color, a size, and a shape. 

This might take some getting used to and a bit of practice. But, when you can rate your anxiety and give it a tangible appearance in your mind, it becomes something you can “fight”, rather than some mysterious, unknown force trying to control you. 

5. Get Outside

Being out in nature is one of the best ways to de-stress and elevate your mood. But, if you struggle with anxiety, it’s also one of the best ways to fight your irrational fears with mindfulness. 

When you practice mindfulness, your focus is on your breath and the world around you. Being outside gives you more opportunities to do that. If you’re having trouble getting started with mindfulness, simply go for a walk. Breathe deeply,  close your eyes for a few seconds, and take in the things you hear and smell. Open your eyes and observe what you see. Let your thoughts pass by like the clouds above you. 

These are just a few ways mindfulness can help you deal with your anxiety on a daily basis. While more direct and professional anxiety treatment may be necessary, having strategies in place to manage your anxiety on your own can make a big difference. If you or a loved one feel like anxiety is getting in the way of joy, productivity, or connecting with others, feel free to reach out for a free telephone consultation to see if anxiety counseling would help.