Trying To Get Rid Of Anxiety? Meditation Can Help Reduce Anxiety Symptoms

Anxiety can be quite challenging for those who live with it. It might make us feel uneasy and out of control. Additionally, it can be difficult to know how to treat anxiety or make the anxiety symptoms go away. Learning how to ease the symptoms of anxiety may be no simple feat. And although traditional treatment options for anxiety disorders like prescription medications can reduce symptoms, they may not always be effective or enough to combat anxiety. You might be surprised to learn that an ancient practice, not a recent discovery, can help people around the world reduce anxiety symptoms and transform their lives. For centuries, many people living in the far East and beyond have used meditation to help them connect with their subconscious mind, overcome persistent fears and worries, and improve their mental health.

What is meditation?

The first mention of meditation in written form can be found in the Vedas, the oldest Hindu scriptures written in India in around 1500 BCE. There are wall paintings that date back even further that depict this practice.

What do you think of when you hear the word “meditation?” Perhaps a Buddha sculpture or someone sitting with raised palms and closed eyelids. Meditation can be a process that involves repetition, but it isn't solely about chanting. It also is not connected to a single religion. Instead, it partners with mindfulness and conquering the “monkey mind” that can keep us overwhelmed and stressed to the max.

How meditation can alleviate stress and reduce anxiety symptoms

Meditation is a technique that can be used to help pivot away from distracting thoughts and focus on the present moment. This may be an essential part of what we call “mindfulness.” Meditation is often used as a therapy technique to treat anxiety and depression as well as other mental health conditions and symptoms like PTSD and panic attacks, along with many other conditions. Its success can be attributed to its way of helping us tune in to ourselves.

Mindfulness means being aware of your current state, knowing where you are, and calmly accepting your emotions, thoughts, and sensations. You can achieve mindfulness through meditation, but you can practice it in other ways, too, like logging your thoughts in a journal.

Getting started with meditation

Meditation is not necessarily a one-size-fits-all practice. What is offered here is a general guide, but there are many great resources out there, like meditation apps and guided tutorials, that can help you make this practice part of a healthy lifestyle.

Find a relaxing environment

To begin, you’ll want to get comfortable. Most people sit or lie down and close their eyes, as it can be important to pick a position that you can stay in that will be comfortable for a period. Also make sure your spine is straight and in alignment with the rest of your body.

You can also set a time limit for your session. This can range anywhere from five minutes on; it depends on what you are comfortable with doing. Beginners often start with a smaller number to minimize the frustration that may occur due to the challenge of staying mindful. 

Focus on the present

If you notice your mind wandering, try to steer it back to the present moment. This can give your mind something to focus on besides your constant stream of to-do lists and activities for the day.

As you become accustomed to the process, you can be much better equipped to meditate for longer periods. Many people report that mindfulness and meditation quickly become a part of their daily routine. It can be a very sacred part of your day, a worry-free and stress-free time set apart for you to relax and enjoy the moment.

The key to meditation may be to relax and try to stay in the present. There are a couple of ways you can accomplish this:

• Breathing: focus on your breath and controlled inhales or exhales

• Guided Meditation: this might involve listening to a mantra or instructions to keep you focused

• Transcendental Meditation: this involves focusing on a specific mantra for at least 20 minutes

Any type of meditation can be a great tool to ease anxiety symptoms because it can train your brain to realize when it is going off track. In this way, you can learn to recognize when it may be time to reign it in when you start feeling anxiety symptoms. Through mindfulness, you can overcome many challenges.

Breathe deeply

A helpful tip to anyone new or accustomed to mindfulness or meditation may be to begin with simple breathing exercises. These can be invaluable to help calm your inner self and mind in preparation for your session.

Breathing exercises can help you calm yourself further and keep your brain occupied.

Consider the following: 

• Close your eyes and focus on the sound of your breathing.

• Breathe in through your mouth for five seconds.

• Hold your breath in for five seconds, and exhale for 10 seconds. 

• Pay attention to your heart rate while doing this breathing exercise. Continue this until you feel your muscles relax.

To monitor your heart rate, you can place your thumb on the inside of your wrist and index finger on the back. Apply a fair amount of pressure and adjust your thumb on the surface of your skin until you find your vein. You should be able to pick up your pulse.

When you are stressed or having a panic attack, you may notice your pulse quicken. This can be your body's natural reaction to stressors in your outside environment; as you practice your breathing exercises and focus your mind on the here and now, you’ll likely notice it start to slow.

Once you are feeling completely relaxed and your heart rate is at a regular, slow beat, this is the time to begin meditating. With no outside stressors causing havoc within you, it may be the perfect time to practice mindfulness.

Even when you are not meditating, breathing exercises can help get rid of anxiety or provide relief from your anxiety disorder. Your mind may start associating breathing exercises with meditation, so the effects of the mindfulness session could bleed into your day-to-day life.

Try not to judge yourself

Especially in the early stages of practicing meditation, you may discover yourself judging yourself or putting pressure on yourself to do things the “right” way.

It can certainly be easy to get lost in what's "normal" or "accepted" in modern society and feel a bit strange when practicing mindfulness. Anxiety may also be something that you are self-conscious about, and you may be tempted to stop attempting to make this work because of the feelings you have toward yourself. Remember that this is very likely just a symptom of your anxiety; try not to let these feelings toward yourself control your life. 

Repetition can also be very important when you are starting meditation. This can be easier said than done in some cases, but putting meditation into your morning or nighttime routine may help you stay on track.

Be careful not to get stuck in a rut every time you are critical of yourself. This can be a completely normal thing that many people might experience; you are not alone! The fact that you even want to embrace meditation likely speaks volumes.

Allow your mind to wander

You may find your mind wandering after a period of meditation, and this can be completely normal.

The brain is made up of so many different connections and neurons; there is virtually no way you would be able to focus on not focusing on anything for very long!

When your mind wanders during mindfulness, anxiety might try to creep its way in. If this happens, try to redirect back to the current moment and the things you are feeling and experiencing. Many times, this may be all it takes. Other times, you may need to put a little extra effort into keeping things on track.

Mindfulness is a part of us

Whether we realize it or not, mindfulness can be something we already practice.

Being present in the moment and acknowledging our feelings can be thought of as mindfulness at its finest. Our brains are built to be mindful. This may be our brain's natural defense against stress and other challenging emotions.

So, the next time you sit down to meditate, remember that it may be something you have been doing since birth. Life, stress, and our responsibilities can do a good job of helping us forget this fact.

Meditation can be one of the best natural treatments for anxiety and is a widely accepted, evidence-proven treatment method, even among professionals.

With this information in your arsenal, you can walk with your head held high when speaking about mindfulness.

Working with a mental health professional when trying to get rid of anxiety

Although many people successfully use meditation to help with stress and other emotions, many others may also use meditation in conjunction with online therapy from a certified counselor. From the comfort of your own home (or favorite piece of furniture), you can speak with a therapist committed to helping you confront anxiety and other mental health conditions.

The efficacy of online therapy for people with an anxiety disorder

Medically reviewed studies have continually bolstered the efficacy of online therapy. They have often found that virtual counseling can be as effective as in-person treatment. For instance, cognitive behavioral therapy, a method often used by those living with an anxiety disorder, has delivered positive results for many people availing of therapy online.

Takeaway

Either alone or with other treatment methods, meditation can be an effective way to combat the challenging symptoms of anxiety. Mindfulness often plays a key role in individuals who practice meditation. Many types of meditation are widely used, so finding the optimal way for you to use this method may take time.