Anxiety and Mindfulness

Before I started practicing mindfulness I suffered a severe anxiety disorder. For decades my anxiety was so bad that I could not go anywhere without Xanax in my pocket. I was mostly confined to my house, too afraid to step outside and I felt that at any second the floor would be pulled out from beneath me. Anxiety greatly compromised my life. I had to drop out of a Master’s program in English Literature because my anxiety prevented me from driving to school and sitting in class.

Anxiety is a common mental health disorder that affects millions of people worldwide. It is a feeling of unease, fear, and apprehension about what the future holds. Many things can trigger anxiety, from stressful life events and health issues to genetics and brain chemistry. Some of the symptoms of anxiety include worry, restlessness, intrusive thoughts, rapid heartbeat, sweating, difficulty concentrating, an inability to be still and a feeling of danger being just around the corner. 

This is the problem with anxiety. Just because you feel afraid does not mean you are in danger. Anxiety is a liar and a thief. I thought I was going to die hundreds of times, but here I am.

Fortunately, there are effective ways to manage anxiety. One of the most effective techniques to manage my anxiety has been mindfulness. Mindfulness is the practice of being present and focused on the moment without judgment. It involves paying attention to your thoughts, feelings, and surroundings, and accepting them for what they are. 

When it comes to anxiety, mindfulness is a powerful tool. And just like any tool, if used correctly it can be used to build incredible things- including a life that you thought was impossible to live. At one point I could not drive across bridges. Out of the question. Now I could care less. I even drink coffee now, which I could not touch for years. If I can do it, so can you.

By focusing your attention in the present moment, you can break the cycle of worrying about the future or dwelling on the past. Anxiety is the fear of a future threat (just around the corner). By bringing your attention into the present moment, anxiety can’t keep its grip on you.

Many studies have shown that practicing mindfulness can reduce anxiety symptoms and improve overall well-being. 

Mindful breathing is one of the most common mindfulness techniques used to manage anxiety. It involves taking deep breaths, focusing on the sensation of air moving in and out of your body, and letting go of any thoughts or feelings that arise. This can help slow down your body's physical response to anxiety, such as rapid breathing or a racing heartbeat. A person can do this practice anywhere and anytime.

Another mindfulness technique that can be helpful for anxiety is meditation. This involves sitting comfortably and mentally scanning your body from head to toe, noticing any areas of tension or discomfort, while focusing your attention on the breath as it moves in and out through your nose. Learning to be still with yourself and your anxiety even if just for five minutes is an effective way to combat anxiety because you are learning how to directly confront your anxiety without feeling in danger. Remember that just because you are afraid does not mean you are in danger. The trick is to accept and breathe your way through the uncomfortable and sometimes terrifying feelings of anxiety.

In addition to these techniques, there are many other mindfulness practices that can help manage anxiety, such as mindful walking, mindful eating, and mindful awareness of your surroundings. The key is to find a practice that works best for you and to make it a part of your daily routine (especially if you want to get off those sedating pills).

Anxiety is a serious mental health disorder that can impact every aspect of one's life. It can keep people confined to their homes for a lifetime and/or it can make a person feel so uncomfortably restless and stimulated that they are compromised in all aspects of their life. By practicing mindfulness, individuals can learn to be present and focused on the moment, reduce or eradicate symptoms of anxiety, and improve overall well-being. If you are interested in living a life with much less anxiety, mindfulness is your superpower.

Managing Mental Chatter

“Interrupt your negative chains of thought by forcing yourself to visualize the crazy sweet adventures you plan to enjoy someday.” -Robert Anton Wilson

Mental chatter, also known as inner monologue or self-talk, is the constant (and often negative) stream of thoughts that goes on in everyone’s minds. It’s a natural part of being human and can be either helpful or detrimental to our well-being. Managing mental chatter is important because it can impact our relationships, ability to focus, mood, financial situations, overall productivity, confidence, decision-making and overall health.

The first and most important step in managing mental chatter is to become aware of it. If you are not aware of it, you are caught up in it like a prisoner in chains. This alone is a very stressful experience. Take note of the thoughts that run through your mind. Become self-aware (even if just for a minute). Are your thoughts positive, negative, or neutral? Are they productive or unproductive? Being willing to analyze your mental chatter in this way can help you to identify patterns in your thinking, which can then be addressed.

Another strategy for managing mental chatter is to practice mindfulness. Mindfulness involves focusing our attention on purpose in the present moment and letting go of judgments, worries, fears and distractions. By practicing mindfulness, we can become more aware of our thoughts without becoming chained to them. This means we can better observe our mental chatter, which then gives us the ability to do something about it.

Another technique I have been experimenting with to help manage my own mental chatter is to challenge my negative thoughts. Negative self-talk is a common form of mental chatter that can lead to feelings of anxiety, depression, isolation and low self-esteem. When negative thoughts arise, I try to ask myself if what I am thinking about is really true or if it is just a personal judgement? I try to find some evidence to support that what I am thinking about. If there isn’t any evidence, I try to replace these thoughts with something more positive and realistic.

In addition to these strategies, it’s important to take care of our physical health as well. There is plenty of research to support just how damaging chronic mental chatter is for our health. Some argue that uncontrolled mental chatter is worse for our health than not exercising. I would say that mental chatter can lead to a lack of exercise, since the individual is spending more time in their head. Exercise, getting enough sleep and eating a healthy diet can all help to reduce stress and improve our mental well-being. When our bodies are in better shape, when we learn how to take better care of ourselves, our minds are better equipped to manage mental chatter.

Managing mental chatter is an often underrated and important part of maintaining our mental, physical and emotional health. By becoming aware of our thoughts, practicing mindfulness, challenging negative self-talk, and taking care of our physical health, we can learn to better manage our mental chatter. It is far from impossible to do this. Just requires some effort on our part (as do all forms of self-care). Ultimately, making this effort can lead to greater feelings of well-being, healthier relationships and an increased sense of control over our thoughts and emotions. I think it is worth the investment.