Anxiety is a feeling of worry, fear, or nervousness about uncertain situations or potential outcomes, and it’s the most common mental disorder in the world. Still, even if you don’t have an anxiety disorder, it’s normal to feel anxious from time to time, especially in stressful situations.
However, if you have anxiety every day and it’s interfering with your personal life, work, relationships and hobbies, then it’s time to take a step back and do something about it. Luckily for us, there are many highly effective techniques and treatments for anxiety to help you cope with it.
As we enter a new year, we should take a step toward bettering ourselves, and that starts with mental well-being. This is why we’re bringing you the art of mindfulness, which has roots dating back thousands of years. Recently, though, the wellness industry has been promoting mindfulness as an approach to help relieve stress and anxiety as well as promote relaxation.
So, let us start 2025 with a bang and a strong and relaxed mind. In this blog, you will learn more about mindfulness and which mindfulness exercises you can start doing today for better mental well-being.
Table Of Contents
- Chill, Breathe, Repeat: 6 Mindfulness Exercises for a Drama-Free New Year!
- Expert’s Advice
- The Final Say
- FAQs
- References
Chill, Breathe, Repeat: 6 Mindfulness Exercises for a Drama-Free New Year!
Sometimes, peace is the best prescription!
Before we learn the exercises, let us first understand what mindfulness really is.
Mindfulness is the practice of being fully present in the moment and being aware of where you are and what you're doing without being overwhelmed by your surroundings. Basically, it’s a cognitive skill that allows us to pay attention to everyday life and notice the things we usually rush through.
Mindfulness can be as effective as medication for managing anxiety, helping to reduce physical, emotional, and cognitive symptoms of it. While everyone’s experience with anxiety is different, combining mindfulness with prescribed treatments is often the most effective approach.
Try these simple mindfulness exercises before 2025 to get rid of anxiety before the new year:
1. Three-Minute Breathing Space |
| As the name suggests, this simple mental exercise only takes three minutes, making it useful for those busy days. This exercise is commonly used to improve symptoms of stress, anxiety, and depression. |
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Also Read: Exercise and Mental Health: How Physical Activities Alleviate Symptoms of Anxiety And Depression
2. Listening Mindfulness |
| This exercise involves focusing on a specific sound in your current environment for a few minutes – whether it's on the bus or in your kitchen. |
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Also Read: 5 Mental Health Exercises To Boost Concentration Levels And Brain Functioning
3. Body Scan |
| A quick body scan involves focusing on different areas of your body one at a time, from the feet to the head and then back down to the feet. This exercise for brain health is especially great when you're feeling anxious, agitated, nervous, or distracted. |
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Also Read: 7 Best Yoga For Stress Management And Its Instant Benefits!
4. Four-Seven-Eight Mindful Breathing |
| This technique is a type of deep breathing exercise and is especially helpful with anxiety, as feeling anxious can deregulate our breathing patterns. Additionally, this technique can also be useful if you have trouble sleeping. |
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Also Read: 5 Best Techniques For Managing Stress In The Workplace
5. Group Drawing |
| Setting aside personal time to practice mindfulness can seem unattainable—even useless. But involving your family can be a great way to spend time with them. For this mindfulness activity, you will need a piece of paper and drawing supplies (such as coloured pencils or crayons) for each person. |
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6. Take A Walk or Do Meditation |
Walking and meditating in nature creates a peaceful, grounding experience that can help you reconnect with yourself. Many people find that being in nature provides deep emotional, physical, and spiritual renewal. The natural world has a unique ability to calm a busy mind and promote healing. When you walk slowly and intentionally, you fully engage your senses, allowing you to experience the world around you in a fresh, mindful way. This practice is incredibly healing in today’s fast-paced world. |
Being outside does wonders for anxiety. It helps you reconnect with the present moment and relax your mind. When you’re outdoors, make an effort to:
Keep your phone in your pocket and focus fully on your surroundings. Start with a simple walk around the block and see how it makes you feel. This small step can help you reset and reduce anxiety. |
Mindfulness meditation, when paired with time outdoors, is an effective way to manage stress and anxiety. It can also be a helpful relaxation tool for panic disorder. By practising mindfulness, you can:
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Also Read: Every Step Counts: Delve Into 5 Proven Benefits Of Walking Every Day!
Expert’s Advice
Beginning any meditation practice can be challenging at first—from finding the right time and space in a busy schedule to training your mind to focus and stay present, which can be challenging in a world full of distractions. However, with consistency and just a few minutes each day, you can find an exercise that's right for you and see a reduction in anxiety and panic symptoms, which can greatly improve your quality of life.
Health Expert
Lavina Chauhan
The Final Say
Practising mindfulness is a powerful tool for reducing stress and anxiety. It usually does not require too much of your time, and unlike other meditation practices, mindfulness exercises can be easily included in your daily routines, such as breathing, eating, stretching, and journaling. In fact, you can also do these while at work, sitting on a bus or train, or while lying in bed.
Use these mindfulness practices to reduce stress and anxiety, as well as learn how to be present in the moment, cultivate a sense of peace and appreciation, and develop greater self-awareness.
FAQs
1. Can mindfulness stop anxiety?
Yes, research shows mindfulness meditation helps reduce anxiety and improve stress management. Just set aside a few minutes every day to sit quietly, close your eyes, and focus on deep, calming breaths.
2. Which meditation cures anxiety?
Practising mindfulness meditation can be an effective way to manage feelings of stress and anxiety and can even be used as a relaxation technique for panic disorder. This meditation technique can help you slow down racing thoughts, reduce negativity, and calm your mind and body.
References
- https://www.self.com/story/best-mindfulness-exercises
- https://www.verywellmind.com/mindfulness-meditation-exercise-for-anxiety-2584081
- https://growtherapy.com/blog/mindfulness-exercises-to-reduce-stress-and-anxiety/
- https://mindfulnessexercises.com/9-mindfulness-exercises-for-anxiety/
- https://psychcentral.com/anxiety/using-mindfulness-to-treat-anxiety-disorders#recap
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