Mindfulness Practice for Anxiety

Mindfulness is becoming more popular and much more mainstream over the past few years. Mindfulness can be practiced daily and is an overall way of living rather than just simply a technique. Like with a lot of skill building though the more you practice and strengthen your mindfulness muscle the more natural it will become and happens with planned or intentional effort than a formal practice.

There are some misconceptions about mindfulness and the one thing I often hear from my clients when I introduce the idea of mindfulness is “that meditation stuff doesn’t work for me” or “I have tried it and it doesn’t work.” I spend time talking with my clients that mindfulness isn’t just meditation but that mindfulness is part of mediation. I spend some time giving some information and background and also do some experiential practicing in session too.

Mindfulness comes up frequently in my anxiety counseling practice. I am a therapist in Wilmington, NC providing anxiety treatment and counseling for women that struggle with issues such as perfectionism, imposter syndrome, and burnout.

I provide online therapy in North Carolina and online therapy in Maryland.

Keep reading to check out benefits of routine mindfulness practice and 5 quick and easy tips to practice mindfulness during the day.

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Common Symptoms of Anxiety

Anxiety can show up in different ways and behaviors. Here are some of the most common symptoms of anxiety:

Excessive worry
Nervousness
Difficulty concentrating
Sense of impending doom
Restlessness
Tension
Irritability
Difficulty sleeping

For more information on understanding anxiety, check out these other helpful blog posts:

Understanding Your Anxiety and How to Treat it

What to Expect When You Start Therapy for Anxiety

Mindfulness for Anxiety

There are many benefits of mindfulness. These benefits can reduce stress and anxiety. Some of the benefits of mindfulness include:

Help to feel more in control
Allows for better decision making
Recognize emotions
Creates body awareness
Improve focus and attention

To learn more about mindfulness check out this helpful blog - What is Mindfulness and How is it Used in Anxiety Therapy

Keep reading to check out the 5 quick and easy ways to practice mindfulness.

Practice Mindfulness Today

Practicing mindfulness doesn’t have to be a formal practice. It isn’t all about dim lights, salt lamps, and incense. Mindfulness can be easily incorporated into almost activity. Check out these 5 mindfulness exercises you can practice today.

Mindfulness Practice Exercise #1

Take a pause for 30 sec. and simply notice your thoughts. I invite you to pause and give a try at this moment before reading the remainder of this blog.

Take a deep breathe. Close your eyes. Simply notice what comes to your mind without judging or trying to control it. Just allowing your thoughts.

Mindfulness Practice Exercise #2

At each meal time, complete a quick and brief mindful body scan. Start from your head and go down to your toes. Scanning over your entire body and noticing what you are feeling, thinking, and any body sensations that present.

Mindfulness Practice Exercise #3

Take a walk. There are various mindful walking exercises available. You can walk around your home, in the park, or a hike. The length of the walk or the time is not necessarily important. I would encourage practicing and gradually increasing time as you go.

As you walk notice your breathing, your body movements, physical sensations, and even your footing. What it feels like to have your foot connects with the ground.

Mindfulness Practice Exercise #4

Pair it with a normal every day activity. You can practice mindfulness while washing the dishes, showering, brushing your teeth, or even vacuuming the rug.

Try this exercise while washing the dishes. Notice the smells of the dish soap. The texture of the dish and the temperature of the water.

Mindfulness Practice Exercise #5

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Take a pause and use all your senses. This is a great exercise that can be done in any environment and even in the presence of others.

Using your senses is really helpful in grounding you and bringing you to the present moment. It forces you to be in the here and now.

Take notice of how you may be feeling before and after doing this practice exercise.

Start Experiencing the Benefits of Mindfulness Today in Anxiety Counseling in Wilmington, NC

Mindfulness can be used and incorporated in many different ways. I use mindfulness in my anxiety treatment by using Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT) therapy approaches. You can get started in therapy with me today by following these simple steps:

Click the button below and schedule your free 15 minute consultation
Complete the brief questionnaire sent to your email
Meet with your anxiety therapist
Start living your life in the present, with more awareness, and reduced anxiety

Schedule My Free 15 Minute Consultation

Other Therapy Services at Calm Waters Counseling

Learn more about me and my online counseling practice in Wilmington, NC. I provide therapy for women experiencing anxiety, perfectionism, imposter syndrome, and burnout.

Online therapy in Maryland

Online therapy services are available for anyone living outside of the Wilmington, NC area and in the state of Maryland. To find out more information click the links below.