According to the Anxiety and Depression Association of America (ADAA), anxiety affects over 40 million adults in the United States. Without proper care and management, anxiety can have debilitating effects, interfering with work, friendship, hobbies, family, and romance. Fortunately, there are solutions available to help treat this common condition. While consulting with your physician should always be your priority, mindfulness and meditation may help you cope with some of the symptoms of anxiety. Be Time invites you to keep reading as we offer some great tips to use mindfulness to help treat anxiety.
What is Mindfulness and How Can It Help Anxiety?
For some people, anxiety is a lifelong medical condition. For others, anxiety might be a response to a stressful event or situation, like being in an accident or losing a job. In either situation, mindfulness can provide the necessary tools to help alleviate stress and fear.
Mindfulness is the practice of being aware of the present moment, rather than fixating your attention on past events or future possibilities. Mindfulness can be practiced at any time, while you are meditating, or both. In fact, there is an entire meditation technique, known as “mindfulness meditation,” devoted to merging both.
Practicing mindfulness can have many benefits for New Yorkers who struggle with anxiety. Some of these benefits may include…
Who hasn’t experienced stress at some point in their life? Exams, presentations, and interviews are just a few examples of scenarios that can pile on the pressure.
While some people find a way to manage stress efficiently, others may not have the same chance. This does not make you a weak person; it only means you need a little extra help. Mindfulness could be an important and powerful tool to combat the stress you are dealing with.
One of the most challenging tasks these days is simply to focus. Focusing can be especially problematic for people who either spend a long time on their mobile devices, or depend on computers, smartphones, and tablets for work. The lack of focus and awareness can also lead to symptoms that mirror anxiety. Mindfulness can provide relief in situations where focusing is hard to achieve.
Enhanced Working Memory
Our body depends on a system in charge of storing information that can be later accessed or processed. This is known as the “working memory” system. If a person cannot focus or concentrate, storing and retrieving information can be difficult. This makes tasks harder, increasing anxiety and creating a vicious cycle. Mindfulness can help boost your focus, and in turn, provide a boost to your working memory system.
Tips to Treat Anxiety with Meditation and Mindfulness
Different factors can trigger anxiety. For instance, one person may feel anxious when surrounded by a large crowd. Another individual might feel anxious because an event reminds them of a traumatic experience. Common symptoms of anxiety include shortness of breath, palpitations, and sweating, among others.
It is always strongly recommended to visit your doctor if you think you may be dealing with anxiety. Only your doctor can diagnose you, determine whether medication is appropriate, and develop a medical plan to treat your symptoms. However, as a supplemental method of coping with stress, mindfulness can provide more relief. Here are some tips that can help you manage your anxiety symptoms.
Focus on Yourself
Rather than focusing on the situation that keeps you anxious, focus on how you feel – and on how those feelings shift as the seconds and minutes pass. Being aware of your physical feelings can help you “ground yourself,” instead of getting lost in worries about potential events or situations.
Take Time to Breathe
Shortness of breath is typical during an anxiety or panic attack. The best way to counterattack is to be aware of your respiration. If you are having short, uneven breaths, try employing a breathing technique such as counting while you inhale and exhale. Your sole focus should be on being aware of how oxygen goes in and out of your body. Slowly but surely, you will experience relief from your shortness of breath.
Release your Anxiety
A nice trick to help treat anxiety with mindfulness is visualizing releasing your tension. Imagine that you are having an episode of anxiety. During this moment, focus on how you are feeling and the exact part of the body most affected.
After you are aware of all of these factors, imagine putting those sensations inside a wooden box. Think of all the details in the box, and how you lock all your feelings inside it. Picturing yourself getting rid of anxiety symptoms may not work for everyone, but can have rapid benefits for those who enjoy this technique.
Mobile Meditation Sessions in New York City
At Be Time, we offer a different concept of meditation. Instead of working from a fixed studio, our studio comes to you.
With our mobile meditation bus, we’re on a mission to help stressed-out New Yorkers enjoy some badly-needed peace and quiet – even in the middle of a hectic workday. All of our New York meditation classes are enhanced with aromatherapy and chromotherapy, making your meditation experience even more relaxing.
We’re always on the move to a new location, so check our schedule to see when we’ll be in your neighborhood. All you have to do is bring an open heart and mind, and we’ll take it from there. Reserve your spot online today, and enjoy a calmer spirit tomorrow.