Anxiety is a word that gets thrown around a lot, but for those of us living with anxiety, it's more than just occasional worry. It can come in so many shapes and forms. It's a strong undercurrent of tension and unease that can make even the simplest situations feel overwhelming. For me, anxiety often feels like a storm brewing inside—a restless energy that can spiral if I don’t manage it.
It’s not just the big events that trigger it; it’s everyday things that many people might not even think twice about. Thoughts like Did I say the wrong thing? Am I disappointing someone? What if it’s awkward? Worries replay in a vicious cycle leading me to be consumed by fear and self-doubt.
When anxiety takes hold, it’s not just a mental experience; it’s physical too. As my thoughts race, my chest tightens, my body becomes restless, and a pit forms in my stomach, often accompanied by an overwhelming sense of dread that makes it difficult to think clearly or even just be present in the moment. Anxiety can be like a false alarm that keeps blaring in your head and throughout your body, whether or not there is an actual danger.
Over the years, I’ve come to understand anxiety better—not just in how it feels but in how it operates. And more importantly, I’ve found tools to manage it. One of the most powerful tools in my toolkit has been practicing mindfulness. Today, I want to share my mindfulness journey and how it's helped me navigate anxiety, keeping it from taking over my life.
What Anxiety Is and How It Feels
Simply said, anxiety is worrying about worrying. For me, it often starts as a quiet hum in the background of my mind. It’s like a tiny alarm bell that goes off, signaling that something isn’t quite right, even if I can’t pinpoint what that something is. This hum can quickly grow into a roar, flooding my mind with worries—big and small—and leaving me feeling overwhelmed.
It feels like a knot in my stomach, a tightness in my chest, and a restlessness in my body. My thoughts race, my heart beats faster, and it can feel like I’m carrying the weight of the world on my shoulders. During these moments, it’s easy to feel powerless, as if anxiety is an unstoppable force that I just have to endure.
But here’s what I’ve learned: anxiety doesn’t have to control me. With mindfulness, I’ve found a way to acknowledge my anxiety without letting it dictate my day. I’ve learned to take back my power, one mindful breath at a time.
The Role of Mindfulness in Managing Anxiety
As a Licensed Clinical Social Worker trained in mindfulness-based approaches, like Mindfulness-Based Cognitive Therapy (MBCT) and Acceptance and Commitment Therapy (ACT), I’ve come to understand mindfulness as a powerful practice that goes beyond just being present. It’s about cultivating a deep state of awareness where I can observe my thoughts and feelings without becoming entangled in them. This isn’t about pushing thoughts away or trying to eliminate them. Instead, it’s about embracing thoughts and emotions with curiosity and compassion, allowing them to pass through the mind like leaves floating down a stream. By doing so, mindfulness helps me create a space between stimulus and response, where I can choose my responses more intentionally and live with greater balance and resilience.
I know from personal experience and from working with clients that when anxiety hits, staying present can feel like trying to stand still in a raging river. The natural response to anxiety is often to fight against it or to escape from it, but mindfulness teaches a different approach. It invites us to turn toward our experience, however uncomfortable it may be, with a sense of curiosity and compassion.
Through my training, I’ve learned techniques to create a space between myself and my anxious thoughts. This space allows me to recognize that thoughts are just thoughts—not facts or commands. For instance, when anxiety begins to build, instead of getting swept away by a wave of “what ifs” and worries, I can acknowledge these thoughts as mental events. I can name them—“anxiety is here”—and then choose how to respond rather than react automatically. This simple shift in perspective helps me regain a sense of control and calm.
Mindfulness also helps me bring awareness to the physical sensations that accompany anxiety. By paying attention to where I feel tension in my body—maybe a tightness in my chest or a knot in my stomach—I can use techniques like mindful breathing or body scans, to ease that tension. This bodily awareness is crucial because anxiety isn’t just a mental experience; it’s a physical one. By being present with these sensations without judgment, I can soothe my nervous system and reduce the intensity of my anxiety.
In my practice, I’ve seen how integrating mindfulness into daily life can make a profound difference. It doesn’t eliminate anxiety, but it changes the relationship we have with it. Mindfulness empowers us to face anxiety with a calm, steady presence, rather than being overwhelmed by it. This practice allows me, and those I work with, to navigate the challenges of life with greater resilience, clarity, and compassion. It’s a reminder that, even amidst the storms of anxiety, we have the capacity to find stillness and peace.
Mindfulness Tools That Help Me Cope with Anxiety
Here are some mindfulness practices that have been essential for managing my anxiety when it strikes and also for supporting my overall well-being on a daily basis:
Mindful Movement: When anxiety hits me hard, my go-to solution is to put on my shoes and head out for a long walk. There’s something about the simple act of moving my body that instantly helps calm my mind. Walking at a steady, comfortable pace, I focus on the rhythm of my steps, the feeling of my feet hitting the ground, the stretch of my muscles, and the sound of my breath flowing in and out. It’s not about pushing myself through a tough workout; it’s about finding a natural, soothing rhythm that helps me reconnect with my body and quiet my thoughts.
But walking isn’t the only way I manage anxiety; it’s just one part of my routine. I also regularly practice yoga and strength training, both of which play a crucial role in keeping my anxiety in check. Yoga allows me to combine mindful movement with breath work, helping me to stay present and grounded. The gentle stretches and poses help release tension that builds up in my body, offering a sense of calm and relaxation. Yoga is my time to focus inward, paying attention to how each movement feels and letting go of the day’s stresses.
Strength training, on the other hand, offers a different kind of release. There’s something empowering about lifting weights, feeling my body grow stronger, and knowing that I have control over my physical state. It’s not just about building muscle; it’s about building resilience. Strength training challenges me to stay focused and disciplined, and it gives me a healthy outlet for the nervous energy that anxiety often brings. The physical exertion helps to clear my mind, leaving me feeling centered and balanced.
These practices—walking, yoga, and strength training—aren’t just tools I use when anxiety strikes; they’re integral parts of my routine that help me prevent anxiety from building up in the first place. By incorporating mindful movement into my day, I create a space where I can feel more in control, more at ease, and better equipped to handle whatever comes my way. They are essential components of my self-care toolkit, allowing me to maintain a sense of calm and balance, both in moments of stress and in everyday life.
Mindful Breathing: When I start to feel anxiety creeping in and a long walk isn't an option, I turn to my breath as a reliable anchor. It’s become my go-to tool for finding calm, especially in those moments when I feel my thoughts racing and my chest tightening with unease. I’ve found that the simple act of focusing on my breath can shift my entire state of mind.
I begin by taking a deep, intentional breath in. As I hold the breath for a moment, I savor the stillness it brings, creating a brief pause in the flow of anxiety. Then, I release it slowly, feeling the tension begin to dissipate. One technique that has become a staple in my routine is box breathing. With this method, I inhale deeply for a count of four, hold the breath for four seconds, exhale for four seconds, and hold again for four seconds. As I breathe, I concentrate on the sensation of the air filling my lungs, the rise and fall of my abdomen, and the gentle release of my breath. These physical sensations become my focal point, guiding my attention away from the anxious thoughts swirling in my mind and grounding me in the present moment.
Mindful breathing doesn’t make my anxiety vanish, but it does something equally important: it creates a bit of space between myself and my anxiety. In that space, I find the room to breathe, literally and figuratively. It’s as if my breath is carving out a small, safe haven where I can pause, observe what’s happening, and remind myself that I have the tools to manage it.
These moments of breathing give me a sense of grounding and control. Instead of being swept up in a tidal wave of anxiety, I can stay steady, anchored by my breath. It’s a practice I can carry with me anywhere—whether I’m sitting at my desk, standing in a crowded room, or lying awake at night. The simplicity and accessibility of mindful breathing make it a powerful tool in my mindfulness practice, one that consistently helps me return to a place of calm and presence, no matter what’s going on around me.
Preventing Anxiety with Mindfulness
While mindfulness helps me cope with anxiety when it arises, it’s also a powerful tool for prevention. By making mindfulness a regular part of my daily routine, I’ve noticed a significant decrease in my overall anxiety levels. I’m more aware of my triggers and can often catch anxiety before it spirals out of control. Mindfulness has helped me develop a more compassionate relationship with myself, where I can recognize when I need to slow down, take a break, or seek support.
Meditation: Meditation has become a cornerstone of my daily routine, something I turn to not just in moments of anxiety but as a regular practice to maintain my overall well-being. Every morning, before the hustle of the day begins, I carve out a few minutes to sit quietly and meditate. It’s a gentle way of setting the tone for the day, giving me a moment to connect with myself before the world demands my attention.
In my meditation practice, it’s not about achieving perfect stillness or clearing my mind completely—it's about showing up and being present with whatever comes up. I focus on my breath, feeling the rise and fall of my chest, or I might repeat a simple mantra that resonates with me. Some days, my mind is busy, thoughts coming and going, and that’s okay. Other days, I find a deeper sense of calm. Regardless of how the meditation goes, I always come away with a sense of grounding and clarity.
Making meditation a daily practice has helped me build a kind of mental resilience. It’s like training my mind to return to the present, to notice the small things, and to be aware of my thoughts without getting lost in them. Over time, this practice has made it easier for me to deal with stress and anxiety when they do arise. It’s like having a daily check-in with myself, a way to nurture a sense of inner peace and balance that carries through my day.
Meditation is my way of giving myself a few moments of stillness and mindfulness each day, no matter what else is happening. It reminds me to slow down, to breathe, and to simply be. It’s a simple practice, but the impact it has on my overall well-being is profound.
Setting Intentions: Each morning, before I dive into emails or start ticking off my to-do list, I take a moment to set a simple intention for the day. I sit down, take a deep breath, and think about what I need to focus on. Sometimes it’s “stay present,” especially if I know it’s going to be a busy day, or “be kind to myself” when I’m feeling the pressure. This intention acts like a mental anchor for me. As the day unfolds, if I start to feel stressed or overwhelmed, I remind myself of my intention. It’s a little touchstone that helps me navigate the day with more clarity and ease, keeping me grounded in what’s truly important.
The Role of Professional Help
While mindfulness has been a crucial part of my journey in managing anxiety, it’s important to recognize that it’s just one piece of the puzzle. For many of us, anxiety can feel overwhelming, and despite our best efforts, there are times when self-help tools might not be enough. That’s when seeking professional help can make a significant difference.
I know firsthand how valuable therapy can be in managing anxiety. A trained therapist can provide support, guidance, and techniques tailored to your specific needs. They can help you explore the underlying causes of your anxiety, identify triggers, and develop personalized strategies to cope effectively. For many, therapy offers a safe space to talk openly about their experiences without judgment and to learn new skills for managing their mental health.
Therapeutic approaches like Mindfulness-Based Cognitive Therapy (MBCT), Cognitive Behavioral Therapy (CBT), and Acceptance and Commitment Therapy (ACT), have been shown to be highly effective in treating anxiety. These evidence-based therapies not only help manage symptoms but also focus on understanding and altering the underlying patterns of thought and behavior that contribute to anxiety. Through these methods, individuals can develop healthier coping strategies and reduce the impact of anxiety on their daily lives. If anxiety is significantly affecting your well-being, relationships, or ability to function, reaching out to a mental health professional can be a vital and empowering step toward regaining control and improving your quality of life.
Medication can also be a helpful component of treatment for some individuals. A healthcare provider can discuss options and determine if medication might be appropriate for your situation. It's important to remember that seeking help is a sign of strength, not weakness. It’s about taking control of your mental health and investing in your well-being.
Mindfulness and other self-care practices are valuable tools, but they are most effective when used as part of a comprehensive approach to mental health. Combining these practices with professional support can lead to more sustainable, long-term improvements in managing anxiety.
If you’re struggling with anxiety, know that you don’t have to go through it alone. There are resources and professionals ready to help you navigate this journey. Reaching out for help is a powerful step towards reclaiming your peace and building a life where anxiety doesn’t dictate your actions. You deserve support and care, and there are many pathways to finding the balance and well-being you seek.
Therapy vs. Mindfulness Coaching: Understanding the Difference
As part of a comprehensive approach to managing anxiety, it’s important to understand the different roles that therapy and mindfulness coaching can play. Both can be incredibly valuable, but they serve different purposes and offer unique benefits.
Therapy: Therapy is a clinical process led by licensed mental health professionals, such as Licensed Clinical Social Workers (LCSWs), psychologists, or psychiatrists. It is designed to address mental health issues, such as anxiety, depression, trauma, and more. In therapy, you have the opportunity to explore the underlying causes of your anxiety, identify patterns, and work through past experiences that might be contributing to your current state. Therapists use evidence-based techniques, like Cognitive Behavioral Therapy (CBT), Mindfulness-Based Cognitive Therapy (MBCT), and other modalities to help you develop coping strategies, challenge negative thought patterns, and build emotional resilience. Therapy often involves deep, introspective work that can lead to significant, long-term changes in how you think, feel, and behave.
Mindfulness Coaching: Mindfulness coaching, on the other hand, focuses specifically on teaching and guiding you through mindfulness practices. A mindfulness coach may not be a licensed therapist, but they are trained in mindfulness techniques that can help you develop greater awareness, presence, and self-compassion. Coaching sessions typically involve learning how to incorporate mindfulness into your daily life, whether through meditation, mindful movement, breathing exercises, or other practices. The goal of mindfulness coaching is to help you build a toolkit of mindfulness skills that you can use to manage stress, improve focus, and enhance your overall well-being. Unlike therapy, coaching does not delve deeply into your personal history or psychological issues but instead focuses on present-moment awareness and practical strategies for staying grounded.
How Therapy and Mindfulness Coaching Can Complement Each Other
For many people, a combination of therapy and mindfulness coaching can be highly effective. Therapy provides a safe space to address deeper psychological issues, work through past trauma, and develop a deeper understanding of oneself. It offers the clinical expertise necessary to treat more severe anxiety or other mental health conditions.
Mindfulness coaching, meanwhile, can serve as a practical complement to therapy by providing everyday tools and techniques to stay present and manage stress. It’s about building habits that support mental and emotional well-being on a daily basis. These practices can enhance the work done in therapy by helping you stay centered and calm, making it easier to apply therapeutic insights in your day-to-day life.
If you’re considering either therapy or mindfulness coaching, it’s important to think about your specific needs and goals. If you’re dealing with chronic anxiety, depression, or unresolved trauma, therapy with a licensed professional might be the best place to start. If you’re looking to enhance your existing coping strategies and incorporate more mindfulness into your routine, working with a mindfulness coach could be beneficial.
No matter which path you choose, the key is to find the right support system that aligns with your needs and helps you move towards greater peace and well-being. Both therapy and mindfulness coaching have valuable roles to play, and together, they can offer a comprehensive approach to managing anxiety and fostering a fulfilling, balanced life.
Final Thoughts
Mindfulness isn’t a magic cure for anxiety, but it has been a lifeline for me. It’s a practice—a daily commitment to being present, aware, and kind to myself. Through mindfulness, I’ve learned that I don’t have to be at the mercy of my anxiety. I have tools that empower me to take back control and live my life with more calm, clarity, and joy.
If you’re struggling with anxiety, know that you’re not alone. I encourage you to explore mindfulness and find the practices that resonate with you. Remember, it’s okay to take small steps. Even a few minutes of mindful breathing can make a difference.
If you're seeking more ways to integrate mindfulness into your life to manage anxiety, explore my blog for helpful tips, or connect with me on social media @ZuckermanWellness. To take the next step, book a consultation through my website.
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