Mindfulness: Calming Anxiety

Anxiety can be loosely defined as the perceived threat of what could happen- your nervous system’s natural fight-or-flight response kicking in to protect you from a potential (but not always real) danger. When we experience symptoms of anxiety or depression, it's often because our minds are stuck in the past - worrying about what has happened or in the future- fearing what might happen.

Living in either the past or the future for too long can be exhausting. Our brains work overtime trying to solve problems we can't currently control, leaving us feeling drained and powerless.

In focusing so much on what was or what could be, we forget the one place we can make a difference: the present. It’s only in the now that we can take action, show ourselves compassion, and begin to heal.

Mindfulness can be your best friend in these moments of the unknown. It's the ability to be present and allow your body and mind to fully experience what’s happening right in front of you. When we practice acknowledging our thoughts and feelings without judgment or shame, we gently bring our brains back to the current moment and what's real and manageable. 

Here are some simple ways to practice mindfulness to calm distressing thoughts:

• Use your senses: 5-4-3-2-1 Method

  • Look around your space and try to identify: 

    • 5 things you can see

    • 4 things you can feel

    • 3 things you can hear

    • 2 things you can smell

    • 1 thing you can taste

• Take some deep breaths: Box breathing

  • We need air to breathe and sometimes we take shallow breaths when our emotions heighten. Breathing allows your nervous system to calm which in return, allows us to think clearly, improve heart rate, and even sleep better. Box breathing is a widely known technique that can be used to aid in calming oneself:

    • Inhale for 4 seconds

    • Hold the breath in for 4 seconds

    • Exhale for 4 seconds

    • Hold it for 4 seconds

  • Repeat this as long as you find it helpful to you

• Spot the Colors of the rainbow

  • Similarly to using the senses, spotting the colors of the rainbow can help us to calm our nervous system in heightened emotional moments:

    • Take a look around the space you’re in and begin to name the objects that are in the different colors of the rainbow: Red, Orange, Yellow, Green, Blue, Purple

    • You can continue on trying to spot other colors and shades as well: Pink, Teal, White, Grey, etc. 

There are so many tools available to support your mindfulness journey, from simple practices like journaling or using a mood tracker, to daily meditation and breathing exercises. You don’t have to do it all, and it definitely doesn’t have to take a lot of time.

There are also some excellent apps designed to guide and support you, including: Calm, Headspace, How We Feel, Insight Timer and Smiling Mind. 

Remember, mindfulness is a practice, not a perfect. Even just a few minutes a day can make a meaningful difference in your mood. Pick whatever options work best for you!