Just about everyone has felt the sharp twinge of anxiety at one time or another. In these moments, it can feel like our brains are firing on all cylinders, yet the seconds seem to pass by at a snail’s pace.
This feeling occurs when our “doing brains” frantically try to find solutions to problems that may or may not have answers. However, if we separate ourselves from our thoughts and reactivity, we can respond to the present more appropriately and purposefully.
In order to use mindfulness as an anxiety reduction technique, it’s helpful to understand what anxiety is and isn’t. Secondly, it’s important to be aware of common triggers for anxiety, as prevention is often the best medicine.
Finally, keep in mind that not all mindfulness techniques may work. Because anxiety is not a one size fits all problem, we’ll provide a few different exercises to help you find a mindfulness strategy that works for your situation.
Understanding Anxiety
It’s important to understand that anxiety and depression are not one in the same. Anxiety causes feelings of fear, panic, and nervousness, whereas depression is often associated with feeling of doubt, hopelessness, and pessimism.
Interestingly, The Anxiety and Depression Association of America (ADAA) found that nearly 50% of those diagnosed with depression are also diagnosed with an anxiety disorder. However, bouts of stress and sadness are totally normal parts of life. A few bad days does not mean you have a mood disorder.
On the other hand, the ADAA found that anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults. With nearly 20% of the population suffering from anxiety, it’s important to learn about its triggers.
Anxiety Triggers
While the exact causes of anxiety disorders can’t be generalized, the ADAA has found that genetics, brain chemistry, personality, and life events all play a part in their development. And while the good news is anxiety disorders are highly treatable, only 36.9% of those suffering receive treatment.
Sadly, research shows that anxiety is on the rise, especially for younger generations. According to a study by the Association of University and College Counseling Center (AUCCCD), more than half of college students who visited their campus counseling centers during the 2015-16 academic school year reported symptoms of anxiety. This represents a staggering 38% increase from 2007 to 2016.
The American College Health Association also found a significant surge in feelings of anxiety between their 2011 and 2016 reports, which support the AUCCCD’s finding. The ACHA survey shows that the percentage of college student who felt “overwhelming anxiety” in the past 12 months increased from 50.4% to 62%.
Heartbreakingly, at the 2017 Pediatric Academic Societies Meeting, researchers presented new findings that showed “the number of children and adolescents admitted to children’s hospitals for thoughts of suicide or self-harm more than doubled during the last decade.” So what is causing such staggering increases in anxiety?
While the source of anxiety changes depending on demographics, there are definitely some commonalities. A comparison between the APA’s 2009 and 2017 reports of the top five stressors are as follows:
2009
- Money
- Work
- The Economy
- Family Responsibilities
- Relationships
2017
- The Future of Our Nation
- Money
- Work
- Current Political Climate
- Violence and Crime
A further finding of the APA’s 2017 report is that regardless of age, a whopping 59% of Americans believe this is our nation’s lowest point in history (that’s saying a lot if you look at our history). But how is political stress entering our lives?
You may have guessed it: technology and social media. The emergence of smartphones has created the phenomenon of the “constant checker,” a person who constantly checks emails, texts, or social media.
According to the APA’s Stress In America Part II, the “constant checker” trait makes up a staggering 43% of Americans. Furthermore, 18% said that technology was a very or somewhat significant source of stress! This level of stress only increases for the constant checkers according to the APA:
More than two in five constant checkers (42 percent) say that political and cultural discussions on social media cause them stress, compared to 33 percent of non-constant checkers. Additionally, 42 percent say they worry about negative effects of social media on their physical and mental health (compared to 27 percent of non-constant checkers).
So, what does this tell us? Be mindful about your social media usage!
Using Mindfulness for Anxiety
Before we get into specific mindfulness exercises, let’s talk about a few ways to break away from our mobile devices. The APA found that there are some Americans using helpful strategies for technology management which include:
- Not allowing cell phones at the dinner table
- “Unplugging” or taking a “digital detox” periodically
- Not allowing devices during family time
- Not allowing devices during time with friends
- Turning off notifications for social media apps
- Limiting time spent watching TV each day
Secondly, if you’re anxious, chances are you’re your own worst critic. For this reason, remember that mindfulness is a practice and that you may not get it right the first time, second time, or 25th time. What is important is that you take note of your small achievements.
It could be something like, “I focused on my breath for 30 seconds without getting distracted,” or “I didn’t judge every thought I had while I was meditating today.”
Mindfulness Exercises
1. Three-Minute Breathing Exercise
Start small with this three-minute breathing space exercise by Zindel Segal, PhD and co-founder of MBCT. Segal instructs you to begin by sitting and acknowledging the feeling of sitting. Throughout this practice, he’ll walk you through a brief mindfulness technique that is great for anyone just starting their practice.
As you begin, do not feel the need to alter your thoughts, feelings, or sensations. Just let them be. Segal, will also instruct you as to when to shift your focus from your thoughts to your breath. Focus on your breathing as best you can, but don’t partake in negative-self talk if your mind drifts—this is completely okay.
2. Body Scan
This mindfulness strategy can be effective for both anxiety and insomnia. A body scan allows you to gradually expand your awareness from the tips of your toes to the top of your head, or vice versa. Many people who practice the mindfulness body scan will feel a sense of relief within a few minutes. Here’s how to do it:
- Lay on your back or sit in a comfortable chair with your arms at your side.
- Draw your attention to the tips of your toes.
- Slowly draw you attention to the rest of your foot.
- Proceed to your ankles, calves, and thighs.
- Move to your waist, stomach, and then chest.
- Continue the scan to your neck, mouth, nose, eyes, and the top of your head.
As thoughts come into your mind, acknowledge them without judgement, and then gently draw your focus back to your scan. Check in regularly with yourself to take stock of how your muscles feel and if your body is relaxed. Be sure to check in with your jaw and eyes and release any tension that’s there as well.
3. Broaden and Build
Researcher Barbara L. Fredrickson coined the “broaden-and-build theory.” The theory “describes the form and function of a subset of positive emotions, including joy, interest, contentment and love.” The idea is to acknowledge moments of positive emotions, no matter how brief.
Basically, positivity breeds positivity. If you stock up on memories of positive emotions, you can use them as a helpful resource later to improve your mood. Fredrickson found that “joy sparks the urge to play, interest sparks the urge to explore, contentment sparks the urge to savour and integrate, and love sparks a recurring cycle of each of these urges with safe, close relationships. Further, each of these actions perpetuates its corresponding emotion.
A Strategy That Works for You
As previously stated, not every strategy works for each individual. Whether you feel comfortable focusing on your breathing or building up a mental repository of positive thoughts, using mindfulness can be a highly-effective method of dealing with your anxiety. In fact, the Department of Psychiatry at the University of Oxford found evidence that mindfulness can be as effective as medication, and can also be a great way to taper off current medications (with oversight from your doctor).
Feel free to reach out and let us know what you thought of this article and post different mindfulness exercises that work for you. If you’re interested in a mindfulness workshop, click here to contact us today.