Dec 28, 2023
Stress and anxiety can cloud our judgment and make it hard to have rational, clear thoughts. In fact, researchers have found that when under stress, we make decisions in our flight-or-fight mind, resulting in decisions that are habitual instead of goal-orientated, emotionally reactive instead of analytic, and rely more on the emotional part of our brains instead of the thinking part (called the prefrontal cortex).
Although sometimes stress can be healthy, becoming stuck in this type of reactionary response long-term can be destructive.
Under chronic stress or anxiety, we lose track of our goals and dreams, rely on gut instincts and predetermined biases, and forget to think through our decisions. Over time, our quality of life decreases.
Mindfulness is one technique that breaks us out of our fight-or-flight mode and into our thinking brain. With practiced mindfulness, we can make decisions that are rooted in our values, goals, and beliefs. Many licensed counselors now use mindfulness-based therapy in their practice to help clients reach their goals, and meditation is known to decrease anxiety symptoms. (Check out the best meditation for anxiety here.)
Mindfulness also has great mental health benefits: it decreases anxiety and depression, lowers blood pressure, and increases the quality of sleep. If you are experiencing chronic stress or anxiety, here are five simple mindfulness techniques you can do right now to gain peace and calm.
54321 Grounding
The 54321 Grounding exercise is a simple yet effective technique that can help ground yourself in the present moment and reduce feelings of anxiety or stress. To practice this exercise, begin by taking a moment to find a comfortable position and closing your eyes if it feels comfortable for you.
Now, take a deep breath in and slowly let it out, focusing on the sensation of your breath entering and leaving your body. Your thoughts may not slow right away, and that’s okay. Focus on getting comfortable for now. Once you are ready, slowly work your way through your five senses:
- Notice five things you can see around you. Notice the shapes, colors, and textures of these objects.
- Bring your attention to four things you can feel. Pay attention to the sensation of your feet touching the ground, the texture of your clothing against your skin, or the temperature of the air.
- Shift your awareness to three things you can hear. Listen for both close and distant sounds, such as the hum of a fan, the chirping of birds, or someone's distant conversation.
- Notice two things you can smell. It could be the aroma of coffee, the scent of flowers, or even the smell of fresh air.
- Focus on one thing you can taste. Take a sip of water or eat a small piece of food, and savor the flavor as it lingers in your mouth.
By engaging your senses in this way, the 54321 Grounding exercise brings your attention to the present moment, allowing you to let go of anxieties about the past or future. Regular practice of this exercise can help bring a sense of calm and improve your overall well-being.
Remember, mindfulness takes practice. If you find your mind wandering during the exercise, gently bring your attention back to the sensations you are experiencing. With time and patience, you can cultivate a greater sense of mindfulness in your daily life.
Box Breathing
Box breathing is a simple and effective technique that can help you manage anxiety and feelings of stress. It involves regulating your breath in a specific pattern, which in turn calms your nervous system and promotes relaxation.
To practice box breathing, find a quiet and comfortable place to sit or lie down. Close your eyes if it feels comfortable, and take a moment to ground yourself.
- Begin by inhaling slowly through your nose to the count of four. Focus on filling your lungs with air, and feel your abdomen expand as you breathe in.
- Hold your breath for a count of four. Allow yourself to pause and feel the stillness.
- Exhale slowly through your mouth for a count of four. Focus on releasing all the air from your lungs, and feel your body relax as you breathe out.
- Hold your breath again for a count of four. Embrace the quietness and calmness during this pause.
- Continue this pattern of inhaling, holding, exhaling, and holding for several minutes, or until you feel a sense of calm and relaxation.
Box breathing works by activating the body's relaxation response, helping to reduce the symptoms of anxiety. It allows you to regain control over your breath and shift your focus away from anxious thoughts. With regular practice, box breathing can become a valuable tool in your anxiety management toolkit.
Color Scanning
Color scanning is a mindfulness exercise that can be incredibly helpful for managing anxiety. This technique encourages you to focus your attention on the colors around you, allowing you to break free from racing thoughts and connect with the present moment.
To practice color scanning, find a quiet and comfortable space where you can sit or stand. Begin by taking a few deep breaths to center yourself.
Now, shift your attention to your surroundings and slowly scan your environment for colors. It can help to scan from left to right, then right to left. Take your time. For your first pass, look for red. Then orange, yellow, green, blue, and, finally, purple.
Notice the hues, shades, and variations of color that catch your eye. Take your time to observe the colors without judgment or analysis.
As you identify each color, bring your attention to it and spend a few moments observing its qualities. Notice how the color makes you feel or any associations it may bring up for you.
If distracting thoughts arise, gently redirect your focus back to the colors around you. Allow yourself to fully immerse in the experience of seeing and appreciating the different shades and hues.
Color scanning helps ground your attention in the present moment, providing a temporary escape from worries or stress. By engaging with the colors around you, you can cultivate a sense of calm and mindfulness.
Remember, this exercise is meant to be gentle and soothing. If you find yourself feeling overwhelmed at any point, take a break and return to it when you're ready.
Body Scan
The body scan is a powerful mindfulness exercise that can help you cultivate a deeper connection with your body and promote relaxation. It involves directing your attention to different parts of your body and mindfully observing any sensations or feelings that arise.
To begin a body scan, find a comfortable position and close your eyes if it feels comfortable for you. Take a few deep breaths to center yourself and bring your attention to the present moment.
Start by directing your focus to your feet. Notice any sensations—warmth, tingling, or pressure—without judgment. Slowly move your attention up your legs, hips, torso, arms, and all the way up to your head. Take your time with each body part, observing any tension or relaxation you may notice.
As you scan through each area, be curious and non-judgmental. If you notice any areas of tension, imagine sending your breath to that space and visualizing the tension melting away.
By practicing the body scan, you can become more attuned to the physical sensations in your body. This exercise can be particularly helpful for those experiencing anxiety, as it encourages you to ground yourself in the present moment and shift your focus away from racing thoughts.
Remember, the body scan is not about seeking perfection or trying to change anything. It's about cultivating a sense of awareness and acceptance of your body as it is in this present moment.
With regular practice of the body scan, you can develop a greater sense of body awareness and a deeper connection with yourself. It's a small yet significant step towards self-care and fostering a sense of calm and well-being.
If you find it challenging to practice on your own, consider using guided meditation resources or seeking support from a therapist experienced in mindfulness techniques. They can offer guidance and help you tailor the body scan to your specific needs and goals. Remember, seeking help is a sign of strength, and there are resources available to support you on your journey.
Bilateral Stimulation
Bilateral Stimulation may sound fancy, but it is actually very easy. Bilateral Stimulation is used in EMDR (Eye Movement Desensitization and Reprocessing) to help with trauma treatments. It is also a great tool to calm the body and relieve stress and anxiety.
Bilateral Stimulation works by activating the left and right sides of the brain alternatively. Researchers have shown that accessing both sides of your brain helps with emotional regulation and processing.
In EMDR therapy for trauma or PTSD, a licensed therapist might lead you through bilateral stimulation through left-right eye movements. But there are ways you can do this on your own too. It can be helpful when you’re feeling the symptoms of anxiety or racing thoughts to practice bilateral stimulation in addition to one of the above mindfulness techniques.
- Tapping: Cross your arms in the shape of an X across your chest. Your palms should be resting lightly right below your shoulders. Slowly tap your left palm against the right side of your chest. It should be hard enough to feel the pressure but light enough not to hurt. Then tap your right palm against the left side of your chest. Repeat this left-right pattern at a slow, steady pace.
- Walking: Walking and running are natural activities that use bilateral stimulation. When you go for a walk, you are naturally activating your brain’s left and right hemispheres by using your left leg and then your right in a steady rhythm.
Music: There is a type of music that also produces bilateral stimulation. This music has to be listened to in headphones, and the noise bounces slowly between your left and right ears. Listening to a bilateral stimulation while meditating, or just laying down and focusing on the music, can calm your nervous system and decrease anxiety symptoms.
When Mindfulness Techniques Don’t Work
Mindfulness techniques such as these are great tools for decreasing anxiety, but at the end of the day, they’re just that: tools. Sometimes our tools are too small for the job, and that’s okay.
Mindfulness is just one tool to use against anxiety. There are plenty of others that can help you manage anxiety and learn to decrease its presence in your life.
Therapy for anxiety is one such tool. At Lifebulb, our anxiety therapy is individualized to fit your needs. Anxiety can get big and feel all-consuming, but our anxiety therapists are here to remind you that as big as your anxiety may feel—you are stronger.
Mindfulness for anxiety is just one of the tools our therapists may use. They will also use Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, Strengths-Based Therapy, Psychodynamic Therapy, and many more. Wherever you’re at in your fight against anxiety, our therapists will meet you there and help you learn more skills to fight anxiety and get to the root of your anxiety to stop it from manifesting ever again.
Reach out to our team to be scheduled with an anxiety therapist near you. Or, browse our anxiety therapists near you to find one that best fits your needs.
