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Mindfulness Techniques To Help Manage Anxiety

Anxiety is a natural and normal human response to stressors in life. However, when anxiety becomes chronic and interferes with daily activities, it can lead to severe impairment. Anxiety disorders affect well over 40 million adults in the United States alone in any given year.

While therapy and medications are usually effective in managing anxiety, mindfulness techniques can be a useful complementary tool to alleviate symptoms. Below, we will explore some mindfulness techniques that can help alleviate anxiety symptoms.

What is Mindfulness?

Mindfulness is an ancient therapeutic practice that involves bringing your full attention to the present moment. It involves being fully engaged and aware of the present, rather than dwelling on past events or worrying about the future.

Mindfulness can help you become more aware of your thoughts, feelings, and sensations without overanalyzing, suppressing, or encouraging them – creating a deep sense of inner calm and resilience.

Mindfulness and Anxiety

Mindfulness techniques can be beneficial for managing anxiety because they help to regulate emotions and reduce stress. Mindfulness helps to shift the focus away from worries about the future or regrets about the past and into the present moment, where anxiety is less likely to occur.

Mindfulness also helps to create a sense of calmness and relaxation in the body and mind, which can help to reduce symptoms of anxiety. Some mindfulness techniques have also been shown to boost the production of key neurotransmitters, such as serotonin and dopamine, which help to regulate emotions and mood.

Mindfulness Techniques for Managing Anxiety

Mindful Breathing

Mindful breathing techniques involve slowing down your breathing by taking deep, slow breaths and then exhaling slowly – all while focusing your attention on your breathing. These exercises can help get rid of anxious thoughts, alleviate stress, promote relaxation, and help clear your mind.

Body Scan Meditation

Body scan meditation involves focusing on each part of the body – one at a time, and noticing any sensations, tension, or discomfort. The goal of this exercise is to become aware of any physical tension buildup and release it through breathing and relaxation.

To practice body scan meditation, find a comfortable place to lie down. Close your eyes and focus your attention on your toes. Notice any sensations in your toes, such as warmth, tingling, or tension. Slowly move your attention up your body, noticing any sensations as you go.

Mindful Walking

Mindful walking involves paying attention to the sensations of walking, such as the feeling of your feet on the ground, the movement of your legs, and the breath in your body. This technique can help reduce anxiety by bringing your attention to the present moment and provide an escape from anxious thoughts by grounding your thoughts in the present.

Loving-Kindness Meditation

Loving-kindness meditation involves focusing on sending positive thoughts and feelings to yourself and others. This technique can be helpful in correcting negative self-image and fostering self-compassion. To practice loving-kindness meditation, find a quiet and comfortable place to sit and repeat positive affirmations or mantras, such as “may I be happy,” “may I be healthy,” “may I be safe,” “may I be at peace.”


Yoga is another proven tool for managing anxiety. Yoga involves connecting the body and mind through physical postures, breathing exercises, and meditation. It has been shown to reduce anxiety by calming the nervous system and reducing stress hormones. It can also help to increase body awareness, which can help you recognize and manage anxious thoughts.


Tai-chi is an ancient Chinese practice that combines swift body movements and meditation. It involves a series of slow, graceful movements that focus on mindfulness and awareness. This practice can release tension throughout the body, reduce stress, and bring a sense of balance and harmony.

The Takeaway

Mindfulness techniques can be a powerful tool for managing anxiety and other symptoms of mental illness. These techniques can help regulate negative thought patterns, reduce stress, and support positive mood and emotions.

In addition to practicing mindfulness, it’s also important to make positive lifestyle changes that can reduce anxiety symptoms. These may include regular exercise, a healthy diet, proper stress management, good sleep hygiene, avoiding alcohol and drugs, and creating a dependable social support system.

And don’t forget to seek professional help if you are struggling to manage your anxiety. A mental health professional can provide additional support and resources to help effectively manage the symptoms and improve your quality of life.

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