Practice mindfulness meditation

Mindfulness meditation trains you to observe anxious thoughts without reacting to them, reducing their power over your emotional state. Rather than trying to stop anxiety, mindfulness teaches non-judgmental awareness of present-moment experience, which breaks the cycle of worry and rumination.

How to Start

1. Set a timer for 5-10 minutes. Sit comfortably and close your eyes.
2. Focus on your breath. Notice each inhale and exhale without trying to change it.
3. When your mind wanders (it will), gently redirect attention back to the breath without self-criticism. The act of noticing and returning is the core skill.
4. Gradually increase session length as the practice becomes comfortable.

Tips

• Guided meditation apps (Insight Timer offers free content; Headspace and Calm are subscription-based) lower the barrier to starting
• Consistency matters more than duration; 5 minutes daily outperforms 30 minutes once a week
• Body scan meditation is a helpful variation: systematically notice sensations from head to toe, releasing tension as you go
• Research supports mindfulness-based stress reduction (MBSR) programs for anxiety management
• If meditation increases anxiety or causes distressing experiences, consult a mental health professional