A Powerful Tool for Anxiety: Mindfulness

Updated: April 28, 2024

What is Mindfulness?

Mindfulness is living in the present moment, non-judgmentally. Mindfulness isn’t about controlling your thoughts. Instead, it’s about catching your thoughts when they are going into the future or past and bringing them back to the here and now.

There are endless benefits to practicing mindfulness, but most people need to practice it regularly for 4-6 weeks for it to have an impact on their life (compare it to working out!). Some of us like to compare it to learning how to do a new skill or to working out (e.g. it will take several weeks before you see the benefits of working out).

The benefits of mindfulness can include: improved sleep and focus, reduced anxiety and depression, improved confidence and relationships, etc. Being mindful is a great step towards feeling better.

What is Mindfulness? Source: Psych Hub

There are two main ways to practice mindfulness:

1. Formal mindfulness meditation is one way that you can practice mindfulness. Here are some of our favourite resources:

Head Space

Find your Calm or Calm on YouTube

Palouse Mindfulness

Guided Meditations by Tara Brach

2. Informal mindfulness is when you do an activity and purposely focus on it. I try to work this into my day (E.g. mindful eating, mindful driving, mindful walking, mindful listening to birds, doing an activity that you enjoy doing, etc).

7 Benefits of Practicing Mindfulness

1. Improved Focus: It helps us pay attention better, which can make it easier to concentrate on tasks like homework or studying.

2. Less Stress: Mindfulness helps us feel calmer by teaching us to focus on the present moment instead of worrying about the past or future.

3. Better Relationships: Mindfulness can make us more aware of our feelings and how they affect others, which can improve communication and understanding with friends and family.

4. Enhanced Self-Awareness: By being mindful, we learn more about ourselves, our thoughts, and our emotions, helping us make better choices and understand why we feel the way we do.

5. Increased Happiness: Mindfulness teaches us to appreciate the small things in life and find joy in everyday moments, leading to greater overall happiness.

6. Improved Sleep: When we practice mindfulness, we can relax our minds and bodies, making it easier to fall asleep and get a good night's rest.

7. Better Problem-Solving: By staying calm and focused, mindfulness helps us think more clearly, making it easier to solve problems and overcome challenges in school and life.

5 Tips for Meditating and Being Mindful

1. Start Small: Begin by practicing mindfulness for just a few minutes each day. You can gradually increase the time as you become more comfortable with it.

2. Focus on Your Breath: Sit or lie down comfortably and pay attention to your breath. Notice the sensation of the air entering and leaving your body. When your mind wanders, gently bring your focus back to your breath.

3. Use Your Senses: Take a moment to notice what you can see, hear, smell, taste, and touch. Engaging your senses helps anchor you in the present moment.

4. Be Non-Judgmental: Allow your thoughts and feelings to come and go without judging them as good or bad. Accept them as they are, and gently guide your focus back to the present moment.

5. Practice Regularly: Make mindfulness a daily habit by setting aside time each day to practice. It could be in the morning when you wake up, during a break at school, or before bed. Consistency is key to seeing the benefits of mindfulness over time.

These tips can help you incorporate mindfulness into your daily routine and experience its positive effects on your well-being.

Meditation Tips. Source: Headspace

Recommended Reading

• Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life

• The Mindful Way Workbook: An 8-Week Program to Free Yourself from Depression and Emotional Distress

Connect with a Therapist in Ontario

If you are interested in learning more about mindfulness, book a free consultation with our clinic by clicking the button below.

You could also sign up for a more formal mindfulness program like Mindfulness-Based Stress Reduction (MBSR) or Mindful Cognitive-Behavioural Program (MCBT). We recommend The Centre for Inner Freedom in Barrie.

You could also learn the basic skills of mindfulness by taking a DBT core skills class.

Learn more about our online anxiety therapy in Ontario and DBT skills.