How to End Anxiety Through Meditation
When it comes to using meditation to manage anxiety, multiple studies have reached the same conclusion. Mindfulness can help you to stop worrying.
Almost 7 million Americans experience Generalized Anxiety Disorder, and many more have occasional bouts of worry due to stress at work or home. While we cannot completely remove the stress from daily life, there are steps you can take to feel more at ease. Try these natural remedies.
Anxiety-Related Benefits of Meditation
Researchers have been studying how meditation affects a wide variety of health issues. Last year, the American Medical Association reported that meditation appears to be most effective in addressing anxiety, depression, and pain management.
Focus on the present moment. Most anxiety tends to be centered on rehashing the past or anticipating the future. Meditation helps us to engage fully with the moment at hand. Your attention shifts from useless regrets and fears to constructive hopes and dreams.
Connect with your body. Chronic anxiety takes a toll on your physical health through inflammation and other symptoms. Scanning your body reminds you to lower your shoulders and unfurrow your brow.
Change your brain. With practice, meditation alters your brain so your contentment will grow. Stress hormones decrease and happiness hormones rise. Gray matter enlarges, while the amygdala, which processes fear, shrinks.
How to Meditate to Reduce Anxiety
Meditation can be adapted to suit your individual needs. Use a streaming service (YouTube, Spotify) or an app to listen to guided meditations for free, anywhere, anytime.
Start off gradually. The benefits of meditation can often be seen within a week or two, and even 10 minutes a day pays off. Set aside a brief time each day for contemplation. Set a reminder on your phone or in your calendar to invest in yourself each day.
Clarify your purpose. You may want to use meditation as part of your spiritual practice or take a completely secular approach. Meditation is not necessarily religious. You can develop greater peace of mind with your own set of beliefs. Setting an intention for your practice can be helpful (as many pre-recorded guided meditations reference that intention throughout the recording) and it can be anything that aligns with your life at the moment. For example, “giving yourself grace” or even a simple word like “patience” can be helpful intentions to focus on while meditating.
Separate facts from feelings. Introspection helps you to distinguish between actual events and your inner thoughts and emotions. As you train yourself to think objectively, you can achieve greater control over your reactions. While meditating, let your thoughts pass as if they are clouds floating through the sky; not bad or good, neither here nor there. Acknowledge the thought, and come back to your intention.
Develop insights. Examining your mind also helps you to understand yourself and others. You may discover the root causes of your anxieties and how best to deal with them. Maybe you’ll want to replace negative expectations with a sense of curiosity. Perhaps you’ll pay more attention to the kindness you receive from others instead of conflicts.
See your doctor. While meditation is powerful, your physician may recommend treatments including cognitive behavioral therapy or psychiatric medication if your anxiety is hindering you from daily activities. You can still practice meditation and other self-care activities to aid in your recovery. Keep your doctor updated on what you are doing to care for yourself physically and mentally.
Other Natural Anxiety Aids
Meditation is even more productive when you combine it with other healthy lifestyle choices. Take a look at your daily habits.
Eat whole foods. A diet full of processed foods and sugar aggravates anxiety and depression. Get most of your calories from vegetables, fruits, whole grains, healthy fats, and lean proteins.
Limit alcohol and caffeine. Too much coffee may give you the jitters, and self-medicating with alcohol usually backfires. See if cutting back makes a difference.
Exercise more. Physical activity melts away anxiety and stress. That’s especially true for vigorous aerobic workouts like running or rowing.
Rest and relax. Fight anxiety with a good night’s sleep and occasional breaks during the day. Go to bed on a consistent schedule.
If anxiety is interfering with your life, help is available. Achieve greater peace of mind through meditation, and see your doctor if you need additional support. If you are looking for further support in dealing with anxiety, feel free the schedule a free first session with me at sunshine city counseling.
