12 Mindfulness Tips and Tricks to Reduce Anxiety
Anxiety can mentally exhaust you and also have real impacts on your body.
But before you get anxious about being anxious, know that research has shown you can reduce your anxiety and stress with some very simple mindfulness practice.
Mindfulness is about paying attention to your daily life and the things we typically rush through.
Don’t worry, you don’t have to spend an hours on a class or contort your body into difficult positions. You already have all the tools that you need to practice mindfulness.
Use some of these tricks to add little bursts of mindfulness throughout the day to ease anxiety and calm your mind.
Now Let us talk about these Mindfulness Tips and Tricks to Reduce Anxiety.
1. Set an intention
There is a reason that your yoga teacher asks you to set an intention for your practice that day. Whether you do it in your morning journal or before any other important activities, setting an intention can help you focus and remind you why you are doing something. If something gives you anxiety, like giving a big speech at your work, so set an intention for it.
A simple example, you can set an intention to take care of your body before heading to the gym or to treat your body with kindness before eating.
2. Do a guided meditation
Meditation can be as easy as finding a sliver of space and opening an app. Apps and online programs are the best ways to put yourself into a practice without committing to an expensive class or taking up much time.
There are countless free, guided courses for meditation online. The list of online meditation options is a good place to start.
3. Doodle or color
Set aside a couple of minutes to doodle. You’ll get the creative juices flowing and let your mind take a small break.
Does drawing stress you out? Shamelessly invest in a coloring book, adult or otherwise. You’ll have the perk of accomplishing at least something without having to face a blank page.
4. Go for a walk
Go for a walk outside. Pay attention to the sounds around you, feel of the wind against your skin, and the smells around you, this will make you feel relaxed.
Keep your phone in your pocket (or better yet, at home), and do your best to stay in the moment by focusing on your senses and the nature around you.
Start with a few minutes around the block and see how you feel.
5. Wish other people happiness
You only need about 10 seconds to do this practice from author and former Google pioneer Chade-Meng Tan.
Throughout the day, randomly wish for someone to be happy. This practice is all in your head.
You don’t have to tell the person, you just have to set the positive energy with or around you. Try it on your commute, at the office, at the gym, or anywhere you are.
6. Look up
Not just from the screen in front of you (although definitely do that too), but at the stars, moon .
Whether you are taking night walk or coming home late, pause and take a few deep breaths into your belly as you look up at the stars.
Let the cosmos remind you that the life is bigger than your worries or inbox.
7. Focus on one thing at a time
Your to-do list can be a form of mindfulness if you do it right.
Set a timer for few minutes and give one task to your full and undivided attention.
No checking your phone, no clicking on notifications, no multitasking.
Let that one task take center stage, focus until the timer goes off.
8. Leave your phone behind
Do you really need to bring your phone with you when you walk into the other room? When you go to the bathroom? When you sit down to eat?
Leave your phone in the other room, and try to live and stay in that moment with your family, friends without your mobile phone.
Instead of worrying about your phone ,its notification , sit and breathe before you start eating.
Take a moment for yourself . Your phone will still be there when you’re done with your work.
9. Turn household tasks into a mental break
Instead of obsessing over your to-do list, let yourself relax into the moment.
Dance or sing while you do the dishes or focus on the way the soap runs down the tiles while you clean the shower.
Take four to five slow breaths while you wait for the microwave to stop.
10. Journal
There is no right or wrong way to journal , depends on the person.
From using the structured 5-Minute Journal to scribbling your thoughts on a random scrap of paper, the act of putting pen to paper can help to relax the mind and keep you aware.
Try a gratitude journal or simply jot down the three best things that happened today.
11. Pause at stoplights
As much as no one wants to admit it, you can’t time travel or make cars move out of your way when you are getting late .
Instead of rushing, bring your focus at every stoplight.
While you are waiting, sit upright and still and take four slow, deep breaths.
This practice sounds easy on a leisurely drive, but the real benefits come when your anxiety and stress feel like they are taking up the whole car.
12. Log out of all of your social media accounts for some Time
While social media has its uses, it can also contribute to your anxiety and also interrupt your productivity.
You’ll definitely be amazed at how frequently you check your social media accounts without thinking.
So, log out. Being forced to type in a password again will slow you down or stop you opening again and again.
A recent study had found that using multiple social media platforms was associated with anxiety in young adults.
Also Read : 6 Types of Vegetarian Diets: Why to follow a vegetarian diet?
CONCLUSION :
Every little bit of mindfulness helps, so try for few days to see the benefits .
Practicing mindfulness regularly can help you to calm your mind, thoughts and move past negative emotions, according to a recent review.
Try to take at least five minutes each day to check in and do a meditation or mindfulness exercise that you love to do and enjoy.