By Mayo Clinic News Network (TNS)
DEAR MAYO CLINIC: As a person who recently turned 45, I have been struggling with anxiety for several years. I have noticed an increase in my feelings of worry, stress, and fatigue, causing me to withdraw from social events and limit activities that used to bring me joy. A friend of mine suggested trying mindfulness meditation to help manage my anxiety. What exactly is mindfulness meditation, and how can I start incorporating it into my daily routine?
ANSWER: Anxiety can be characterized as excessive and sustained worry that individuals find difficult to control. It often stems from anticipation of future threats, such as traumatic events. Anxiety can have a significant negative impact on various aspects of our lives, including our work, relationships, and overall sense of happiness. In some cases, anxiety can manifest as restlessness, irritability, and debilitating stress that can last for minutes or even days. While it’s normal to experience anxiety in response to stressful situations, it becomes problematic when it starts affecting our daily lives and functioning, both at home and in social settings.
Untreated anxiety can take a toll on our emotional well-being, potentially leading to fatigue, irritability, panic attacks, paranoia, poor concentration, restlessness, and disrupted sleep patterns. If left unaddressed, anxiety can even increase the risk of developing depression and suicidal thoughts. Physically, anxiety can manifest as chest pain, diarrhea, headaches, increased heart rate, muscle aches, trembling, shortness of breath, and excessive sweating. Additionally, anxiety can have a negative impact on our mental health, impairing our communication skills and decision-making abilities.
Moreover, anxiety can lead to social isolation, as individuals may struggle to participate in regular activities out of fear and apprehension. People adopt various strategies to cope with anxiety, and one such technique is mindfulness meditation. Mindfulness meditation involves focusing intensely on the present moment, without passing judgment or interpretation. This practice incorporates breathing exercises, guided imagery, and other relaxation techniques to calm the mind and body, ultimately reducing stress levels.
Recent research suggests that mindfulness meditation can be as effective as medication in managing anxiety for some individuals. Here’s a simple exercise you can try the next time you find yourself overwhelmed with worry:
1. Find a quiet place to sit comfortably.
2. Look around and identify five things you can see, such as your hands, the sky, or an object on a colleague’s desk.
3. Pay attention to four things you can physically feel, such as the sensation of your feet on the ground, holding a ball, or touching a friend’s hand.
4. Tune in to three things you can hear, whether it’s the sound of wind blowing, children’s laughter, or your own breath.
5. Notice two things you can smell, such as the scent of fresh-cut grass, coffee, or soap.
6. Finally, focus on one thing you can taste, whether it’s a mint, gum, or simply the freshness of the air.
This exercise helps divert your attention away from anxious thoughts and redirect it to your immediate surroundings. It can be an effective tool for interrupting negative thought patterns.
Besides mindfulness meditation, there are several other strategies you can explore to help manage anxiety:
— Behavioral therapy
— Deep breathing exercises
— Regular exercise
— Journaling
— Meditation
— Engaging in recreational activities
— Seeking guidance from a healthcare professional
— Exploring spirituality
— Thought reframing
It’s important to experiment with different approaches and find what works best for you. If anxiety persists and begins to significantly impact your daily life, it may be necessary to seek support from a therapist, physician, family member, or crisis center. Depending on the severity of your anxiety, a treatment plan may involve behavioral therapy, medication, and the development of coping mechanisms tailored to your needs.
If you experience any of the following, it is recommended that you consult with a healthcare specialist:
— When anxiety becomes a persistent obstacle, causing difficulties in various aspects of your life for an extended period of time.
— When anxiety begins to negatively affect your relationships and create barriers to personal growth.
— When anxiety leads to feelings of isolation, hopelessness, or helplessness.
— When anxiety begins to control your life, resulting in an excessive emotional or physical response to worry.
Recognizing and acknowledging your anxiety is the first step toward managing excessive worry and moving forward in life. If you are experiencing any of the aforementioned symptoms or struggling to control your worrying, it is essential to discuss your concerns with a healthcare professional who can guide you toward effective ways of addressing anxiety and overcoming its adverse effects. — Jill Christensen, Nurse Practitioner, Family Medicine, Mayo Clinic Health System, Waterville, Minnesota
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