How can Mindfulness Help with Anxiety? - Video Transcript

Hey guys, I'm Kristen, the anxiety therapist, and today I'm going to talk about mindfulness, which can be really helpful in managing symptoms of anxiety. Mindfulness is described as being present, focused, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's going on around us. We all have the ability to be mindful, but we have to learn how to access that state of mind.

There's often a misconception that mindfulness means completely clearing our minds of any thoughts and becoming a blank slate. However, as humans, we're incapable of doing that. Instead, mindfulness aims to gently bring our minds back to the present when they wander or veer off from what's happening in the moment. Often, we're fixated on the future or the past, but we can only control what's happening in the present moment, which is why mindfulness is so important.

One of the more common ways to cultivate mindfulness is through meditation. Many apps such as Headspace, Calm, and Insight Timer offer free meditations, and you can subscribe to access their full library. However, mindfulness doesn't have to be formal meditation. I often recommend starting by practicing mindfulness while brushing your teeth in the morning and evening. Tune into your five senses and be curious about how the toothpaste tastes and smells, how the bristles feel on your gums, and how the water feels when it's running over your hand.

Breathing techniques are also an easy way to practice mindfulness. Box breathing is one technique where you breathe in for a count of four, hold it for four, breathe out for four, and hold it for four. Repeat this about three or four times until your nervous system calms down.

Mindfulness is based on being curious and accepting of the thoughts and feelings we experience without judging them. It's natural to experience anxiety and other emotions, but fighting against them or feeling guilty about them only makes them worse. Being curious and accepting allows us to let our emotions move through us more quickly.

I encourage everyone to start practicing mindfulness on a daily basis, starting small with just two minutes a day and working their way up. Meditation apps are great for a more formal practice, but you can incorporate mindfulness into any area of your life, such as when eating.

If you have a greater interest in how mindfulness affects our brains, I recommend checking out the Netflix special "The Mind, Explained: Mindfulness," which is about 20 minutes long. I'll have more information for you in future videos. Take care!