4 mindful ways to manage anxiety

Anxiety is a common mental health concern affecting millions of people worldwide. Although there are numerous treatment methods available, some individuals prefer taking a natural approach to manage their anxiety. Mindfulness techniques have been widely studied and found to be effective in reducing anxiety levels. Here are four mindful ways to manage anxiety:

1. Deep Breathing Exercises

Deep breathing exercises can help you relax and calm your mind when you feel anxious. The practice is simple, and all you need to do is inhale deeply through your nose and exhale slowly through your mouth. When doing this exercise, focus entirely on your breath and try to push all other thoughts to the back of your mind. Repeat the process several times and feel your mind and body relax.

2. Mindful Meditation

Mindful meditation involves bringing your focus entirely to the present moment and avoid getting caught up in past or future thoughts. It can be done anywhere, anytime, and only requires a few minutes of your time. To start, find a quiet place, sit comfortably, and close your eyes. Focus on your breathing, and when your mind starts to wander, gently bring it back to your breath.

3. Yoga

Yoga is a combination of physical postures, breathing exercises, and mindfulness. The practice is known to help manage anxiety, reduce stress levels, and improve overall wellbeing. Yoga is relatively easy to learn and can be practiced in a class or from the comfort of your home. When practicing yoga, focus on the movements and feel your breath. Allow your mind to remain present in the moment and avoid distractions.

4. Engage Your Senses

Grounding techniques that engage your senses can help you stay present and avoid anxious thoughts. Some techniques that engage your senses include 

- Sighting: Try to spot five objects around you and think about their color, shape, and texture.

- Hearing: Tune in to all the sounds around you. Identify the source of each sound, and how it makes you feel.

- Touching: Identify five objects you can touch around you. I'd like you to focus on how each object feels and its purpose.

- Tasting: Choose a flavor you enjoy and focus entirely on the sensation in your mouth. Pay attention to the taste, texture, and smell.

In conclusion, managing anxiety through mindful techniques can be effective and natural. Deep breathing exercises, mindful meditation, yoga, and grounding techniques are four ways to manage anxiety that everyone can embrace. When trying these techniques, it's essential to focus entirely on the present moment, avoid distractions, and practice consistently for the best results.