Mindfulness

Mindfulness is a practice that involves paying attention to the present moment without judgment. It is often described as a specific type of meditation, rooted in ancient Eastern traditions, and has been widely adapted in modern psychology for its practical benefits. Rather than trying to escape or control thoughts and feelings, mindfulness encourages an attitude of openness, curiosity, and acceptance towards one’s internal and external experiences as they unfold.

The role of mindfulness in helping to relieve anxiety is significant, primarily because anxiety often pulls the mind into worries about the future or ruminations about the past. Mindfulness helps by:

• Focusing on the Present: By intentionally directing attention to the here and now, mindfulness helps to occupy the mind, thereby reducing the space available for anxious, racing thoughts and negative beliefs about hypothetical future events.
• Fostering Acceptance: It teaches individuals to observe their anxious thoughts and feelings without trying to suppress, avoid, or judge them. This acceptance helps to change one’s relationship with anxiety, making it less overwhelming and allowing the individual to be present in their life even when anxiety is there.
• Defusing Thoughts: Mindfulness helps in seeing thoughts as merely mental events, rather than as absolute truths or commands that must be acted upon. This “defusion” weakens the power anxious thoughts have over one’s state of mind and behaviour.
• Activating the Relaxation Response: Practicing mindful breathing, particularly deep, belly breathing, can directly activate the body’s natural relaxation system. This helps to calm the brain and body, reducing physical symptoms of anxiety such as muscle tension and a rapid heart rate. Regular practice can also lead to beneficial changes in brain structure, such as increased grey matter, which can enhance resilience to stress.
• Reducing Avoidance Behaviours: By cultivating willingness to experience discomfort, mindfulness encourages individuals to engage in valued activities even when anxiety is present. This approach aims to break the self-perpetuating cycle where avoiding anxiety-provoking situations paradoxically perpetuates the anxiety itself.