Mindfulness for Anxiety: Learning to Be Present Without Judging Yourself
When your mind is constantly thinking about what happened in the past or worrying about what might happen in the future, being present can feel surprisingly difficult.
Mindfulness offers a different way of relating to your thoughts, emotions, and experiences. Rather than trying to stop your thoughts, mindfulness involves intentionally bringing your attention to the present moment with curiosity and less judgment.
What Is Mindfulness?
Mindfulness can involve noticing what is happening in the here-and-now, including your thoughts, emotions, physical sensations, and surroundings.
You don't have to clear your mind.
You might simply notice:
“I'm having a worried thought.”
“I notice tension in my shoulders.”
“I'm feeling uncomfortable right now.”
The goal isn't necessarily to change the experience. It is to notice what is happening without immediately reacting to it.
How Can Mindfulness Support Anxiety?
When you're experiencing anxiety, your attention may become focused on predicting, preventing, or controlling what might happen.
Mindfulness can help you notice when your attention has moved into the future and gently bring it back to the present. This doesn't mean anxiety will disappear. Instead, mindfulness may help you develop a different relationship with anxious thoughts and feelings.
A Simple Mindfulness Practice
Try this for one minute:
Notice your feet touching the floor.
Take a comfortable breath.
Notice three things you can see.
Notice two things you can hear.
Notice one physical sensation in your body.
Notice how you're feeling without needing to change it.
There is no perfect way to practice mindfulness.
The goal isn't to feel calm every time. It's simply to practice noticing.
Mindfulness can be incorporated into psychotherapy alongside approaches such as ACT, CBT, and somatic-informed approaches, depending on your goals and needs.
If you're experiencing anxiety or emotional overwhelm and are looking for therapy in Burlington or online across Ontario, psychotherapy can provide a space to better understand your patterns and explore new ways of responding.
If you're interested in exploring psychotherapy, please reach out here for a free 20-minute consultation, or email guidingyoutherapy@gmail.com with any questions you may have.
The information shared in this blog is for general educational purposes only. It is not psychotherapy, diagnosis, or individualized mental health advice, and reading this article does not create a therapeutic relationship. If you are experiencing significant distress or are concerned about your immediate safety, in Canada, you can call or text 988 for suicide crisis support. If you are in immediate danger, call 911 or go to the nearest emergency department.
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Written by Cierra DoCouto, Registered Psychotherapist, CRPO #17131.
