5 Ways to Practice Mindfulness to Combat Stress and Anxiety

Practicing mindfulness regularly helps strengthen one's ability to be in the present moment and not become distracted or overwhelmed by negative thoughts about the past or concerns about the future. Mindfulness exercises help us tune out random negative thoughts and feelings that can increase anxiety and wear us out, so we can better perceive the world around us*, according to experts at the Mayo Clinic.

Mindfulness helps us because it allows us to live in the present moment. These exercises are good for our mental and physical health at all times but are especially useful for managing the higher levels of stress and anxiety that many seniors are feeling during the pandemic*, according to the Center for Addiction and Health. Mental Health (CAMH) of Toronto.




Here are some mindfulness exercises and techniques that will help ease your stress and anxiety :

  1. Practice Mindful Breathing
    When you have negative thoughts, sit down, take a deep breath, and close your eyes. Focus on the air you inhale and exhale. *Sitting down and breathing slowly and deeply for just a few minutes can help calm you down and clear your mind*.

  2. Meditate in motion with tai chi
    Tai chi is an elegant type of exercise that is often used to reduce stress * while increasing flexibility and balance. It reduces anxiety and promotes serenity through slow and fluid movements. It is a low-impact activity that can be practiced indoors or outdoors and is particularly suitable for seniors.

  3. Do Yoga to Moderate the Stress Response
    Studies indicate that yoga decreases anxiety by modulating the body's stress response system*, according to Harvard Medical School. It helps dampen the body's elevated stress response by slowing heartbeat and breathing, and lowering blood pressure*.

  4. Be present through all your senses
    A simple mindfulness exercise is to notice what you are experiencing right now through all your senses: hearing, sight, touch, taste, and smell*, according to Anxiety Canada. Take a few deep breaths and ask yourself: are there three things that I hear, see, touch, smell, and taste?

  5. Scan your body
    Lie down in a comfortable spot, close your eyes, take a deep breath, and gently become aware of the sensations in each part of your body, noticing any pain, tension, and discomfort. When you are ready, slowly open your eyes and bring your attention back to your immediate surroundings*. Body scan meditation is an effective way to alleviate the physical tension and discomfort associated with an anxious emotional state.
Location: India

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