Being anxious can be difficult; however, mindfulness can help soothe the anxious mind. There are a lot of different approaches to mindfulness that don't involve meditation. While meditation for anxiety reduction can be helpful, it takes some practice and is not always the best way to reduce anxious feelings. For those of you who are looking to increase mindfulness practice and are looking for new techniques or are averse to using meditation, here are five meditation-free mindfulness ideas to reduce anxiety.
Drink a Cup of Tea
A cup of herbal tea can do wonders for the mind. Even just the act of brewing the tea, waiting, and being present for all the steps can be a break from the stressors that are causing your anxiety. Whether you need a break from a stressful day at work or a problem you cannot solve, taking the 15 minutes out of your day to brew a cup of tea, watch it steep, and drink it slowly can help the pressure melt away.
Complete a Word Search
Word searches can be a calming and fun way to reduce anxious feelings. Searching slowly for each word and enjoying the feeling of victory as you find each word can be a welcome break from the worries of the day. Due to its fun and easy nature, these are books you can easily find online or even at your local dollar store. The trick to this idea is to avoid getting worried about finding the next word. If you find that these types of activities relieve less anxiety than they cause, put the book down and find another option that causes less stress. The key is to find something that works for you.
Start a Jar of Happiness
Take an old jar or money bank out and some slips of paper that you might have around. Next, try to write down things that make you happy, from watching penguins slide, your family, to the smell of coffee brewing in the morning - whatever makes you smile. Whenever you find out you're stressed or anxious take a slip of paper out of the jar and read something that makes you happy. Try to visualize the thing in every tiny detail. If it is penguins sliding on ice, try to think what the cold air must feel like and how the penguin looks and sounds and eventually the feelings of anxiety will melt away.
Delete Social Media Apps
If arguments and fear of missing out are plaguing you because of Instagram, Facebook, or Twitter, a good option is to delete the apps from your phone and only use the mobile website. Deleting the apps rather than disabling or deleting your account allows you to continue to connect with your friends but makes it a more mindful task. The lack of notifications and ease make every check-in more decision-based rather than a task you engage in on autopilot. It will feel weird at first but after a while, you'll find your anxiety has lessened.
Notice the World Around You
Taking a short walk around the block or hanging out in the yard can be a more mindful activity to help relieve anxiety. This is easy to do at work during your regular break or lunch. Take two to five minutes to silently, and without judgment, watch the world. Notice the colors of the leaves on the trees, look at the people walking by, feel the breeze or lack of one on your skin. The more present you are in the moment, the less you'll feel the anxious feelings building up.
If you have occasional anxiety due to stressors in life, these tips can be helpful. However, anxiety can also be serious and require the help of a mental health professional. If you find that it is changing your life, contact your physician or another councilor for assistance.
