Anxiety can feel like a constant hum in the background of life — a racing mind, a restless body, or the sense that you’re always waiting for the next shoe to drop. If you’ve been living with anxiety, know this: you are not alone, and what you’re experiencing makes sense. Anxiety is the body’s way of trying to keep us safe, even if sometimes it feels overwhelming or exhausting.
The good news is that there are gentle practices that can help calm your mind, settle your body, and create space to breathe. One of the most effective approaches is mindfulness — the practice of grounding yourself in the present moment with acceptance, rather than judgment.
Here are five simple mindfulness practices you can begin using today.
1. The 5–4–3–2–1 Grounding Exercise
When anxiety feels overwhelming, grounding can help bring you back to the here and now. Try this simple method:
-
Name 5 things you can see
-
Name 4 things you can touch
-
Name 3 things you can hear
-
Name 2 things you can smell
-
Name 1 thing you can taste
This exercise gently reminds your body and brain that you are safe in this moment.
2. Focused Breathing
Our breath is one of the most powerful tools we have to calm the nervous system. Try the 4–4–4 breath:
-
Inhale for 4 counts
-
Hold for 4 counts
-
Exhale for 4 counts
Repeat this cycle a few times, noticing the way your body begins to soften and release tension.
3. Mindful Walking
Take a short walk, even if it’s just around your home or outside for a few minutes. As you walk, pay attention to the sensation of your feet touching the ground, the rhythm of your steps, and the sounds around you. This practice combines movement with awareness, helping to quiet a busy mind.
4. Body Scan
Find a comfortable place to sit or lie down. Gently bring your awareness to different parts of your body, starting from your toes and moving slowly upward. Notice any tension, warmth, or sensations without judgment. The body scan can help you reconnect with yourself and release areas of stress.
5. A Moment of Gratitude
At the end of your day, take a few moments to name one thing you are grateful for. It could be as simple as a warm cup of tea, a kind word from a friend, or the fact that you made it through a difficult day. Gratitude helps shift focus away from worry and toward what sustains us.
Moving Forward with Calm and Compassion
Anxiety doesn’t have to control your life. With practice, mindfulness can create pockets of calm and give you tools to meet your anxiety with gentleness instead of fear. And while these practices can be powerful, sometimes having extra support makes all the difference.
Therapy offers a safe, compassionate space to explore the roots of your anxiety and discover strategies tailored to your unique needs. If you’re ready to take that next step, I’d be honored to walk alongside you.
