How to End Anxiety Through Meditation

When it comes to using meditation to manage anxiety, multiple studies have reached the same conclusion. Mindfulness can help you to stop worrying.

Almost 7 million Americans have experienced Generalized Anxiety Disorder, and many more reported they feel overwhelmed and experience depressive symptoms due to stress. For those who play a heavy caregiver role are more vulnerable. Here are some self-care strategies you may want to try.

While we can’t remove the stress from daily life, there are ways you can try to feel more at ease, and Meditation is one of the most effective strategies.

Anxiety-Related Benefits of Meditation

Researchers have been studying how meditation affects a wide variety of health issues. Last year, the American Medical Association reported that meditation appears to be most effective in addressing anxiety, depression, and pain management.

1. Focus on now. Most anxiety tends to be centered on rehashing the past or anticipating the future. Meditation encourages you to engage fully with the present moment. Your attention switches from useless regrets and fears to constructive endeavors.
2. Connect with your body. Chronic anxiety takes a toll on your physical health through inflammation and other symptoms. Scanning your body reminds you to lower your shoulders and unfurrow your brow.
3. Change your brain. Don’t let the voice in your head trick your brain. Meditation alters your brain so your contentment will grow. Stress hormones decrease and serotonin levels rise. Gray matter enlarges, while the amygdala, which processes fear, shrinks.

How to Meditate to Reduce Anxiety

Meditation can be adapted to suit your individual needs. Take classes or sit at home for free on you own schedule.

1. Start off gradually. The benefits of meditation can often be seen within a week or two, and even 10 minutes a day pays off. Set aside a brief time each day for contemplation.
2. Clarify your purpose. You may want to use meditation as part of your spiritual practice or take a completely secular approach. Meditation is not necessarily religious. You can develop greater peace of mind with your own set of beliefs.
3. Separate facts from feelings. Introspection helps you to distinguish between actual events and your inner thoughts and emotions. As you train yourself to think objectively, you can achieve greater control over your reactions.
4. Develop insights. Examining your mind also helps you to understand yourself and others. You may discover the root causes of your anxieties and how best to deal with them. Maybe you’ll want to replace negative expectations with a sense of curiosity. Perhaps you’ll pay more attention to the kindness you receive from others instead of conflicts.
5. See your doctor. While meditation is powerful, your physician may recommend treatments including cognitive therapy and medication if your anxiety persists. You can still practice meditation and other self-care to aid your recovery. Let your doctor know what you’re doing on your own.

Other Natural Anxiety Aids

Meditation is even more productive when you combine it with other healthy lifestyle choices. Take a look at your daily habits.

1. Eat whole foods. A diet full of processed foods and sugar aggravates anxiety and depression. Get most of your calories from vegetables, fruits, whole grains, healthy fats, and lean proteins. Start your day with these 6 Essential Habits to see the difference.
2. Limit alcohol and caffeine. Too much coffee may give you the jitters, and self-medicating with alcohol usually backfires. See if cutting back makes a difference.
3. Exercise more. Physical activity melts away anxiety and stress. That’s especially true for vigorous aerobic workouts like running or rowing.
4. Rest and relax. Fight anxiety with a good night’s sleep and occasional breaks during the day. Go to bed on a consistent schedule.

Developingn a mindfulness practice is one of the most impactful things you can do to improve your overall mental, physcial, and emotional health. If you genuinely want to make meaningful progress on your mindfulness journey, my new Mindfulness: A 8-Week Plan to Reduce Stress and Anxiety Training can help. You can find out more about this training HERE.

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About the Author

Christine Cheung is a certified NLP and Hypnosis Practitioner, Positive Psychology Mindfulness X Practitioner. She has received over 200 hours of life coach-specific training and is known for inspiring, empowering, and supporting people in developing skills and strategies to get “unstuck” from their current situation, so they can reach their desired outcome using the framework and techniques drawn from Neuro-Linguistic Programming, Habit Change theory, the Law of Attraction, Positive Psychology, and art therapy.

Aside from coaching, Christine Cheung is a public speaker, a group facilitator, and an online course instructor. She loves to give back to the community and volunteer her time in various settings in helping women manage stress and enjoy life without feeling guilty.

Follow her on Instagram or visit the website for more self-care and self-esteem building tips.

Looking for a deeper conversation, book a FREE Discovery Call with her, or email christine.cheung@outlook.com