mindfulness in anxiety
1 – PAY ATTENTION TO YOUR BODY:
Notice the sensations in your body. Scan each part and see if you can connect to it.
For example, do you notice the tension in your face, if so try to consciously relax your muscles and feel the difference.
2- PAY ATTENTION TO YOUR FEELINGS:
Start by classifying the tone of your feelings such as pleasant, unpleasant, neutral, intense, etc. Doing that can help you distinguish from the different types of anxiety you might experience.
For example, anxiety can be pleasant as when working under pressure or unpleasant as in generalized anxiety disorder.
3- PAY ATTENTION TO YOUR THOUGHTS:
Paying attention to your thoughts can help you see how complicit they are in creating anxiety. Notice how they can add fuel to fire by raising your anxiety. Cultivate the habit of separating your reality from your thoughts by reminding yourself that they don’t affect reality. They are just the product of your active mind.
The Seven Pillars of Mindfulness.
By Jon Kabat-Zin
Recognize the judgments you automatically make and work around them
There is no need to rush, and as the saying goes patience is the mother of all virtues!
3. Beginner’s Mind
Experience everything as if it were the first time. Don’t let your beliefs, past experiences or knowledge affect the moment.
Be open to learning and listening
You are who you are and that is enough. Embrace it and find comfort in it.
Learn to accept the things as they really are.
7. Letting Go
Free yourself of worry and focus on the present.
the five mindfulness trainings.
“To practice the Five Mindfulness Trainings is to cultivate the insight of interbeing, or Right View, which can remove all discrimination, intolerance, anger, fear and despair. If we live according to them, we are not lost in confusion about our life in the present or in fears about the future” Thich Nhat Hanh
1 Reverence for Life
2. True Happiness
3. True Love
4. Loving Speech & Deep Listening
5. Nourishment & Healing
Eating is often overlooked in anxiety, and yet it is a crucial component of the recovery, because food replenishes and strengthens your brain as a well as your body. Unfortunately, eating healthy and regularly is the hardest thing to do, especially when you are at the prongs of anxiety, where low or no appetite is common.
Not eating properly hinders your recovery, so make it a priority and practice eating mindfully.
AT EACH MEAL:
1. Listen to your stomach
Even if you are experiencing intense anxiety, your stomach will tell you when it is hungry, just listen to it.
Then determine what amount of food your stomach can take, not your eyes, and make yourself an adequate portion of food (not too small, not too large).
2. Be fully aware during you first bites
Savor each bite you take to the fullest.
Notice the taste, temperature, flavors and texture of what is in your mouth while chewing slowly.
3. Take your time
Chewing slowly helps increase the flow of saliva, which will make digestion easier on your stomach.
Halfway through your meal, pause and take a sip of water to refresh your palate and check in with tour stomach. Notice how it feels (full, not full).
4. Prioritize variety over quantity
Make sure each meal is balanced with a variety of items ( fish and veggies, or meat and pasta, etc…). When meal time is approaching or when you feel hungry, give yourself some time to think about what to eat.
Quantity does not matter as long as you eat a variety of foods for each meal but also from one meal to another.