Anxiety is a cognitive state where you cannot control emotional responses to a perceived threat. Also, there are different types of anxiety disorders like post-traumatic stress disorder, social anxiety disorder, and generalized anxiety disorder (GAD) which is the most common type. The incidences of these issues, especially GAD is increasing among people because of the changing nature of our lifestyle and work schedule. Moreover, they can be easily treated with the help of psychiatric drugs. An alternative option to manage anxiety is meditation, and in this article, we focus on this topic.
How Meditation Reduces Anxiety?
Meditation has been practiced for thousands of years in oriental cultures as part of therapeutic practices, religious rituals, and a relaxation method. Today, it is predominantly used for reducing stress and promoting relaxation. It is a mind-body complementary medicine and is used for augmenting the positive effects of psychiatric treatments. This is because it produces a state of deep relaxation and tranquillity, thereby reducing the negative thoughts crowding your mind. Meditation activates the anterior cingulate cortex, anterior insula, and prefrontal cortex regions of the brain. These regions of the brain control the executive functions, and their activation helps to control anxiety.
How To Practice Mindfulness Meditation For Anxiety?
For doing mindfulness meditation, first, you have to settle down in a peaceful place and sit in a comfortable and relaxed position. Then, focus on a physical sensation, visual object, or your breathing. For example, when you are focusing on the experience of inhalation and exhalation, your mind might wander away, and it is quite normal. When you observe this, try to focus your attention back to breathing and observe the process with full attention. Initially, it will be difficult as your mind wanders away very often. Nonetheless, in time, you will notice that your mind and thoughts will be fully settled on the nuances of your breathing, and you will experience calmness amidst those anxious thoughts. Highly experienced people can meditate in stressful situations for a few minutes to regain their focus and attention. This helps to manage anxiety and to oversee the situation.
What Do The Experts Say?
Experts highly recommend the inclusion of meditation to daily routines. Surveys reveal that a 5-minute daily mediation brings about huge improvements in mental state due to deep physical relaxation and peacefulness. As a result, you are less bothered by anxious thoughts, because you can easily control your emotional responses.
We hope that the details shared above gave you a better insight into the use of mindful mediation to manage anxiety.