Are you feeling anxious and unsure of how to cope? You are not alone. Anxiety can be debilitating. Traditional talk therapy is a great help for many people dealing with anxiety. In recent years, meditation has gained increasing traction as a beneficial supplement to therapy. Meditation is a practice of bringing awareness to the present moment which helps relax both body and mind. Meditation can be used as a method for managing anxiety and it has been shown through research to provide incredible benefits for people struggling with anxiety including improved concentration, decreased stress levels, increased self-awareness, improved mood and more energy. In this blog post, we’ll take a closer look at how meditation can be used to alleviate anxiety symptoms.
What is meditation and how does it work to help with anxiety
Meditation is an ancient practice that has become more mainstream over recent years. It has been found to be beneficial in helping people cope with anxiety (among other things). It uses various relaxation and mindful awareness strategies to calm the anxious symptoms that many people struggle with. By engaging in meditation regularly, a person increases their self awareness and can learn how to gain better understand and manage their emotions. Specifically, through mindful meditation, a person can become more aware of how anxiety feels for them, when it begins to arise, and develop ways to cope during these times.
The benefits of meditation for people with anxiety
Mindful meditation can help calm the mind, and help people focus less on worrying about their anxious thoughts. The key to success when using meditation is to practice consistently. It is a skill that needs repeated practice – that way, it is a familiar coping strategy that can be easily recalled and used during times of increased stress or anxiety.
Different types of meditation that can be helpful
Mindful meditation is an excellent supplement to therapy and it also serves to support people outside of the therapy room. There are three primary types of meditation and while all are beneficial, certain anxious symptoms are more likely to respond better to certain meditative approaches.
Diaphragmatic breathing focuses on increasing breath awareness and is a reminder to breathe in a slow, rhythmic manner to ensure the entire diaphragm fills with air. It is very helpful to use this approach when the anxious symptoms are comprised of lightheadedness, dizziness, fatigue, dry mouth, numbness or tingling.
Progressive muscle relaxation is effective in helping the body reach a deep state of relaxation. It is helpful to use this method when symptoms of anxiety are experienced as muscle tension, headaches, neck pain or back pain.
Guided imagery approaches are especially helpful in using the “minds eye” to create comforting and reassuring images. It is specifically beneficial when people tend to catastrophize or find that their thoughts are running a mile a minute.
How to get started with meditation if you’re new to it
Getting started with meditation can be daunting if you’re new to it – but it doesn’t have to be! To get started, simply allow yourself some time each day for a few minutes of practice. There are thousands of articles on google about meditating. There are also many apps that you can easily download for free to help you get started. Ideally, try to practice at the same time every day, as this helps to create routine and habit! Additionally, you can work with your therapist to practice various meditative approaches in your therapy session. Remember, consistency is key in making this part of your routine!
If you’re struggling with anxiety, know that you’re not alone. Millions of people suffer from anxiety and its debilitating effects. There are things you can do to manage it. Meditation is one of the oldest and most effective techniques for managing anxiety – with no apparent side effects! It has been shown to decrease stress levels, improve focus and concentration, and boost mood. If you’re interested in learning more about how meditation can help you manage your anxiety, call our office and make an appointment with one of our clinicians.
Recent Comments