Anxiety is mentally exhausting and can have negative effects on your physical health and emotional wellbeing.
Much like stress, anxiety affects everyone at some point in their lives, such as ahead of an important work meeting, doctor’s appointment, job interview, date or exam. While it’s natural to feel scared, worried or fearful about certain situations, if these feelings become constant or overwhelming, they can have real impacts on your daily life.
Anxiety can manifest itself physically in a host of ways, from muscle aches, tension, shakes and heart palpitations to shortness of breath, headaches and nausea. It can also affect your mental focus, making it difficult to concentrate and leaving you feeling irritable, on edge and with a constant sense of dread.
Some people find it hard to control their worries, but understanding what they are, where they come from and how to overcome them will help you beat anxiety. There are several ways of doing this, from exercise, meditation, counselling, yoga, aromatherapy and getting more ‘me’ time.
Mindfulness can also help. It’s about clearing your brain of unhelpful clutter and turning down the volume in your mind. When done right, it can help ease your worries, restore balance and improve your emotional wellbeing.
• What is Mindfulness?
Mindfulness is a type of meditation which is designed to focus your thoughts and make you intensely aware of what you’re feeling and sensing, and then processing your thoughts without interpretation or judgement. The stresses and strains of daily life mean we all have hundreds, if not thousands, of thoughts rushing through our heads every day. Some are positive, some are negative.
Spending too much time over-thinking life’s little challenges, issues and problems can be mentally draining, leading to stress, anxiety, burnout, low mood and depression. Mindfulness is all about being aware of your thoughts, recognising negative thinking patterns and directing your attention away from the problem and back to the world around you. It involves using breathing methods, guided sound or imagery, and other meditative practices to focus the mind, relax the body and soothe your emotions.
Many clinical trials have studied mindfulness and concluded it’s an effective way of managing several conditions, including stress, anxiety, depression, insomnia, pain management and high blood pressure. It has also been shown to improve attention and sleep, decrease exhaustion and ‘burnout’ and enhance some of the body’s key functions, including the immune, digestive and circulatory systems. That’s because, when you’re feeling anxious or stressed, it places additional strain on your essential organs, which must work harder to power your natural stress response. When you’re feeling relaxed, calm and serene, your body functions return to normal.
• How to practice mindfulness
There are several mindfulness exercises you can do to help reduce stress and anxiety and get on top of your worries. Supplementing these mindfulness exercises with regular physical activity, eating healthier and making better lifestyle choices will contribute to your overall wellbeing. Making sure you’re getting all the right nutrients through natural supplementation will also help. The key is practice. If you do mindfulness regularly, you’ll quickly master the techniques and get more control of your thoughts and emotions.
• Body scan meditation
One of the best ways of bringing yourself into the moment is with a body scan meditation.
It’s an exercise that’s similar to yoga and is designed to help you find your place in the world around you. Find a quiet and comfortable space where you won’t be disturbed. If you want, light your favourite aromatherapy candle or burn some organic essential oil.
Lie on your back with your legs extended and arms at your sides, palms facing up. Now, relax, let your mind clear and focus your attention slowly and deliberately on each part of your body, from head to toe. Be aware of any thoughts, emotions or sensations associated with each part of your body and how they make you feel.
• Sitting meditation
Like with a body scan, create a nice, quiet and comforting space where you won’t be disturbed. Sit comfortably on the floor with your back straight, feet flat and hands in your lap. Now, breathe in through your nose and out through your mouth and focus on how your breath moves into and out of your body. Again, be aware of the thoughts, emotions and sensations you experience and just work through how they are making you feel.
• Walking meditation
You can do walking meditation indoors or outdoors. It simply involves walking slowly and focusing on the experience, the way your body is moving and the way it’s making you feel. Stay aware of what your limbs need to do to maintain your balance and any physical sensations you may feel.
• Focus your thoughts
One of the main aims of mindfulness is to become more aware of your thoughts and the world around you. So, when things are getting too much, or the world seems to be spinning too fast, then pause and try to experience whatever it is you’re going through with all your senses. If you’re eating, focus on the touch, sound, sight and smell of your food as well as the taste. If you’re outdoors, take a look around and breathe in the experience. By connecting with the moment, it will help you forget all your stresses and strains.
• Breathwork
Breathing through negative thoughts is one of the best ways of getting rid of them. So, whenever you’re feeling stressed, pause when agitated, close your eyes and take a few deep breaths. Focus on your breath leaving your body and with it, your negative thoughts. After a few moments, you’ll feel calmer, more relaxed and serene.
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Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.
