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Three Mindful Ways to Calm an Anxious Mind - Mindful

Practice tuning into the senses

In moments of moderate to intense anxiety, the 3×3 practice can come in handy.

Drop into 3 of your senses and name 3 things that you notice about them: the things you’re seeing, smelling, tasting, feeling, or hearing. This can help interrupt the automatic catastrophic thinking that’s fuelling the anxiety.

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Three Mindful Ways to Calm an Anxious Mind - Mindful

Three Mindful Ways to Calm an Anxious Mind - Mindful

https://www.mindful.org/3-mindful-ways-calm-anxious-mind/

mindful.org

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Key Ideas

Release the critic

Not only is anxiety painful enough, but we often get hit with a second round of self-critical thoughts.

If your judgments make you more anxious, see if you can interrupt your self-critic by dropping into your heart and saying, “May I learn to be kinder to myself.”

Practice tuning into the senses

In moments of moderate to intense anxiety, the 3×3 practice can come in handy.

Drop into 3 of your senses and name 3 things that you notice about them: the things you’re seeing, smelling, tasting, feeling, or hearing. This can help interrupt the automatic catastrophic thinking that’s fuelling the anxiety.

Channel your anxious energy

If your anxiety isn’t severe, you can actually channel that energy into something productive.

For example, if you’re nervously waiting to hear some news, get active—go for a walk, clean, organize, or garden instead.

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