Mindfulness and Anxiety: Managing Anxiety with Mindfulness

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Anxiety is a normal and often healthy emotion. It can motivate us to take action and prepare for danger. However, when anxiety becomes excessive or persistent, it can interfere with our daily lives. Mindfulness is a practice that can help us to manage anxiety by teaching us to focus on the present moment and accept our thoughts and feelings without judgment.

What is mindfulness?

Mindfulness is the practice of paying attention to the present moment without judgment. It involves noticing our thoughts, feelings, and bodily sensations without trying to change them. Mindfulness can be practiced through a variety of activities, such as meditation, yoga, and tai chi. However, it can also be practiced in everyday life by simply paying attention to our breath, our surroundings, or the task at hand.

How can mindfulness help with anxiety?

Anxiety is often characterized by worry, rumination, and negative thoughts. Mindfulness can help to reduce anxiety by teaching us to let go of these worries and focus on the present moment. When we are mindful, we are able to observe our thoughts and feelings without getting caught up in them. We can also learn to accept our thoughts and feelings without judgment.

Mindfulness can also help to reduce anxiety by increasing our awareness of our bodily sensations. When we are anxious, our bodies often respond with physical symptoms such as a racing heart, sweating, and muscle tension. Mindfulness can help us to become more aware of these physical symptoms and to respond to them in a calm and relaxed way.

Mindfulness exercises for anxiety

There are a variety of mindfulness exercises that can be helpful for anxiety. Here are a few examples:

  • Breath awareness: This is a simple but effective mindfulness exercise that can be practiced anywhere. To practice breath awareness, simply sit or lie down in a comfortable position and close your eyes. Bring your attention to your breath and notice the rise and fall of your chest as you breathe in and out. Don’t try to change your breath in any way, just observe it. If your mind wanders, gently bring it back to your breath.
  • Body scan: This exercise involves bringing your attention to each part of your body in turn. Start by lying down in a comfortable position and closing your eyes. Bring your attention to your toes and notice any sensations that you are feeling there. Then, move your attention up to your feet, legs, hips, torso, arms, hands, and head. Notice any sensations that you are feeling in each part of your body.
  • Mindful walking: This exercise involves paying attention to your experience as you walk. Start by walking slowly and deliberately. Notice the feeling of your feet touching the ground and the movement of your body as you walk. Also, pay attention to your surroundings and notice any sights, sounds, or smells that you experience.

Tips for practicing mindfulness

Here are a few tips for practicing mindfulness:

  • Start small: Don’t try to meditate for an hour every day when you’re first starting out. Start with a few minutes each day and gradually increase the amount of time that you spend meditating as you become more comfortable.
  • Be patient: It takes time and practice to learn how to be mindful. Don’t get discouraged if your mind wanders at first. Just gently bring it back to the present moment.
  • Be kind to yourself: Mindfulness is not about being perfect. It’s about accepting yourself and your thoughts and feelings without judgment.
  • Find a community: There are many mindfulness groups and classes available. Practicing mindfulness with others can be helpful and supportive.


Mindfulness is a powerful tool that can help to manage anxiety. By practicing mindfulness, we can learn to focus on the present moment and accept our thoughts and feelings without judgment. This can lead to a reduction in anxiety and an improvement in our overall well-being.

About Author

Rajul Kaushik

As a result of my journey that spans continents and results in resilience and self-belief, I have navigated my way from self-doubt and social rejection to a senior executive role internationally.

It has been an unconventional path, guided by life’s lessons and invaluable mentors, that has led to key roles at Asian Paints and Ballarpur Industries Limited, and expanded my horizons in international business.

My greatest source of pride? My accomplished children, who embody the values I cherish. My approach is holistic, drawing on a range of methodologies such as Ikigai, Yoga, Mindfulness, Sanskrit Mantra Chanting and Vedic Astrology.

It extends beyond mere problem-solving, emphasizing introspection and forging an authentic path.

Success, I believe, is rooted in attitude, decisions, and meaningful relationships.

I am open to connecting with those seeking personal enrichment, especially within the global Indian diaspora.

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