What is Mindfulness-Based Therapy?
Mindfulness-based therapy for Anxiety is a therapeutic approach involving conscious awareness of the present moment while practicing a nonjudgmental attitude to what’s happening. Mindfulness can teach you effective ways to engage and respond in the present moment. When you’re experiencing anxiety – whether that’s an uncomfortable situation, intrusive anxious and negative thoughts, or urges to engage in “quick fix” behaviors (such as avoidance, substance use, isolation), these processes perpetuate and worsen anxiety. The practice of mindfulness helps to slow down and reconnect with yourself by not engaging in patterns that don’t serve you. You can learn this by paying attention to what’s happening in real time.
Mindfulness-Based Therapy to Reduces Anxiety
Mindfulness helps reduce anxiety by calming down the “fight-or-flight,” also known as “the stress response.” As I’ve mentioned in previous blogs, the fight-or-flight response is useful when we are in real danger. It serves to fight off a threat or run away to safety. However, we can also overreact to various stressors that are not life-threatening, such as social anxiety, work stress, or issues with relationships. Fortunately, you can learn techniques to reduce the stress response – which then reduces anxiety.
Let’s get started on some techniques you try.
Mindfulness-based Tools To Reduce Anxiety
Trigger the relaxation response:
When you’re experiencing anxiety, your fight-or-flight response is activated sensing you’re in danger. You can help calm down the response through deep breathing. It’s one of my go-to when I’m experiencing anxiety. Deep breathing isn’t a quick fix and takes time and practice to see the full benefits but it’s so worth it because deeping breathing can help shift you from survival mode to safety mode. The next time you notice stress or anxiety, take 3 minutes to deep breathe. Try the 4-7-8 technique. Inhale through your nose to a count of 4, hold to a count of 7, and exhale through your mouth, count to 8. Check out this video here to learn how to do it.
Body scan exercise:
Regular practice develops connection with your body in the present moment. You can learn to be observant of your whole body and the physical sensations of where you hold stress and tension. Overtime, body scan reduces anxiety and stress, which can help with developing and improving self-awareness of thoughts and feelings without judgment – changing how you respond to them. To start, it’s helpful to create a routine – a scheduled time that feels best for you whether that’s in the morning or night time. Aim for a realistic time you set aside every day whether that’s 9 minutes like the video here or for 15 minutes. It’s up to you and what feels right.
Words of encouragement:
Learning anything new – whether that’s a language, music instructment, or coping tools is very much like exercise. It takes time to see results and benefits.
Give yourself some patience and compassion when trying new coping strategies. It’s not about getting it right or wrong but more about trying something that can help.
I know there’s a gazillion blogs to read so thank you for taking the time to read this one. I hope it was helpful. You are appreciated!
Begin Therapy for Anxiety in Orange County, CA Today
Anxiety can be scary and all consuming when it gets out of control. And it can make you feel like you are not worthy of anything. If you are caught in the vicious cycle of never ending anxiety and can’t see your way out of it I am here to help. At Care Therapy I specialize in working with women who, like you, are overwhelmed with their anxiety. Together we can process those feelings and emotions. We will get you to a place where you can regain control of your life. You will not only survive, but thrive! If you are interested in starting Therapy for Anxiety, follow the steps below to begin your journey to healing.
One: Get to know more about me here.
Two: Reach out to me via email @support@caretherapyonline.com or call 949-441-CARE (2273)
Three: Begin the process of healing and recovery
Other Services Offered by Care Therapy ONLINE
In addition to Therapy for Anxiety I also work with women who are struggling with depression and women who are in the midst of kidney failure and dialysis. We work together to overcome the obstacles in your path that prevent you from living your best life and get you to a point where you find peace and comfort in your life.