Mindfulness Way to Reduce Anxiety and Stress – Exercises & Meditation Tips

Reviewed by: | Author: Alekhya Mangapuram

We all feel sad, stressed, anxious, and at times even depressed. There are moments when you feel as if the weight of the whole world is on your shoulders. Although none of these feelings are new to humans, the modern-day lifestyle has certainly made matters worse as the causes of stress increase every day. We as humans have strayed away from our instincts and built a life deemed by many as unnatural.

tips to reduce anxiety

While you constantly seek a way to lift your spirits or provide your mind with some solace, you often forget that the answer lies within. Mindfulness is the key to escape this rollercoaster of a ride that is life, but the irony is that mindfulness isn’t escapism. In this article, we’ll take a look at 10 mindfulness tips to reduce anxiety and how it can help you achieve inner peace. We’ll learn how to reduce anxiety through different exercises, including meditation tips. But let us first talk about what mindfulness is and why do you need a plateful of it? Let’s find out!

What is mindfulness and why do we need it?

Today, you live in cities and towns that are far away from the serenity and goodness of nature. You consume foods that are highly processed and unhealthy, and live a sedentary lifestyle. It is just a matter of time before this lifestyle takes a toll on your mind and body. To counter this constant pressure, you need to give your mind some peace. Mindfulness practices or mindfulness exercises are the most effective way to deal with all the problems life throws at you and to overcome them. Mindfulness for anxiety and stress is necessary to overcome these problems.

mindfulness tips for anxiety

So, what is mindfulness? Mindfulness is the practice of being aware of the present moment, fully experiencing a moment and living in the here and now, not dwelling in the past and not worrying about the future. It is the art of not being distracted by myriad thoughts and not judging yourself on what you feel in the moment, it is not just about being happy or sad, but merely accepting the reality and being at peace with it.

How to Relieve Stress With These 10 Mindfulness Practices

In the hustle and bustle of life, we often forget to take a break and relax. We also indulge in activities that help us distract ourselves from problems, but these activities do not provide that much-needed break to our tired mind.

tips to reduce anxiety

These practices are easy, and you barely need to make any significant lifestyle changes to follow them. You can follow any of these mindfulness practices while you are reading this! A small change or tweak in your life can give you the peace and solace you have been seeking. Let’s take a look at the 10 mindfulness practices to relieve stress.

1. Meditation is not Just for Monks!

The fast-paced life that you live today brings a lot of stress and anxiety, which over a period of time can lead to severe mental and physical problems. One of the best ways to relieve stress is through meditation. It is even considered as a treatment for anxiety disorder.

Your mind is constantly overwhelmed by myriad thoughts and worries. Whether it is dwelling in past events or wondering about the future, the constant overthinking takes a toll on your mental and physical well being. Meditating or mindfulness meditation can provide much-needed relaxation and peace from within to improve your overall well being.

The seemingly simple act of meditation can initially prove to be a challenging task for the uninitiated. It might seem like a daunting task to pause all the thoughts racing through your mind.

So, How Can You Practice Mindfulness Meditation?

Follow these steps to perform mindfulness meditation and see amazing results!

  • Find the perfect time to meditate, when you are sure that you wouldn’t face any distractions and a time when you feel refreshed and not too tired or drowsy.
  • First of all, find a quiet and peaceful place away from the hustle and bustle that surrounds you.
  • Sit on a comfortable floor and in a comfortable position.
  • Do not try too hard to get rid of all the thoughts in your head; let them stay. It will take a few sessions to get used to the process.
  • Concentrate on your breathing, but do not try to change it, breathe naturally.
  • Do not worry about how you are performing the act of meditation.
  • Just relax and let the thoughts flow as you concentrate on your breathing.

2. Tranquillity is Just a Walk Away!

Sometimes all it takes to reduce stress and relax is to go out on a walk. The simple act of walking can give you the much sought after peace and tranquillity. Walking helps our mental health in more than one way; not only does it give us peace, but the physical health benefits associated with walking also helps our mental well being.

Next time you feel stressed, go out on a walk. Although you do not need a specific place to walk, taking a walk in nature with abundant trees and water bodies is always better. While you go out on a walk, try to focus on your senses.

Take in everything that you see, feel or hear. Pay attention to your surroundings, be in the moment. Feel the heat of the sun, feel the breeze against your skin and hair, listen to the chirping of the birds and the ground beneath your feet.

3. Pen Down Every Little thought in a Journal

Penning your thoughts in a diary or a journal can help clear your mind of all the clutter and give you peace. Whenever your mind is swirling with multiple thoughts, happy memories and worries, take out your journal and write down whatever is on your mind. You do not have to put much thought into it; you don’t need to write the next bestseller or something creative. All you need to do is write down the thought that is hovering in your mind. Make it a regular habit, and it will help you release a lot of tension and ease your mind. Don’t overthink about what to write; just let it flow.

4. Stay Away From Social Media Accounts

Oh, social media, the boon and the bane of modern civilization! There is no denying that social media platforms have several benefits and can also be fun and exciting. But it also comes with several disadvantages that could result in anxiety. Social media platforms are a constant source of distraction that curtails your productivity and momentarily steers you away from your tasks and goals.

Using social media platforms has been associated with creating unrealistic expectations in life and drawing a comparison with other people’s lifestyle, which often leads to stress. The distraction caused by social media can result in our mind being overwhelmed by thoughts and emotions. So, to relieve stress, stay away from social media.

5. Focus on one thing at a time and Let Time Stand Still

Mindfulness practices don’t always mean that you need to stop engaging in activities and be in the moment. Focusing on just one task at a time can also be beneficial to you. Giving your undivided attention to one task without being distracted by your phone, social media, or anything else can help your mind focus on just the one task at hand and help it relax in doing so.

6. Look Up at the Mesmerizing Sky

While we are obsessed with studying, making a living, juggling work and family life, and even several trivial things, life passes by. Do you ever pause for a moment to look at your surroundings, the beautiful sights and sound that can be found even in the hustle and bustle of the concrete jungle that we call home?

Take a break from your routine, and look at the sky above, look at the stars. Lose yourself in the beauty and vastness of space, think about how small your problems are when compared to the timelessness and vastness of the universe. Take slow deep breaths and let the feeling sink in.

7. Let Your Creative Juices Flow

Engaging in any creative activity could help you relieve stress. There are several activities such as writing, playing a musical instrument, singing, dancing, colouring or doodling and many more that can prove an effective mindfulness practice. But make sure that you genuinely enjoy the activity, and it is an effortless task without many expectations. All you need to do is sit back and relax while you engage in the above activities.

8. Relax a Little With Each Breath That You Take

Concentrating on breathing is known for its incredible therapeutic benefits. It is known to relieve stress and relax the mind. You can focus on your breathing sitting, standing or even lying down. Just notice your breath as you inhale and exhale. You can also engage in deep breathing exercises which can provide quick relief whenever you are anxious. Take a deep breath, pause for a few seconds and then exhale. This can have an incredible effect on relieving stress and anxiety.

9. Listen to Your Favourite Song

There is a very good reason why music has always been such an integral part of our civilization. Humans have always used music to evoke different emotions, depending on the situation. We play music during celebrations, sad occasions, for religious and spiritual reasons and to inspire ourselves. While many experts suggest listening to calming music such as classical or instrumental songs, it is not a hard and fast rule. You can listen to any song that gives you peace, relaxes your mind and soothes your soul.

10. Sip a Hot Steaming Cup of Tea or Coffee

The entire process of preparing a hot steaming cup of tea or coffee and relishing every sip of it can be a beautiful experience in itself. Enjoy each step of the process, the smell of the tea/coffee powder, the smell of it when mixed with the boiling water, the heat of the cup against your skin, the steam emanating from the cup and the taste of it, savour every tiny detail.

Take some time off from the daily routine and give your mind the peace it deserves. It becomes even more important if you observe any anxiety symptoms. Practising mindfulness is a simple task that makes a profound impact on your life.


It is easy to lose yourselves in the flow of life and get bogged down by the constant pressure. You owe it to yourselves to take a break and relax. For, sometimes all you need is a few moments of utter peace to look inwards and experience the moment with complete consciousness and awareness. These 10 mindfulness practice tips should help you in your journey towards finding that elusive solace in a chaotic world.

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