Your complete guide to anxiety management techniques

Everyone experiences anxious thoughts. 

Anxiety is a common mental health issue that affects millions of people worldwide. It can be triggered by a variety of factors, including stress, trauma, post traumatic stress disorder, or cognitive distortions. And it can manifest into physical symptoms like increased heart rate, sweating, and trembling, as well as emotional symptoms like feeling overwhelmed, irritable, or on edge. 

If anxiety is left unmanaged, it can have a significant impact on your quality of life, affecting your relationships, work, and overall well-being. That's why it's important to have tools to manage anxiety and prevent it from spiraling out of control—and one of the most effective is meditation. 

So what is meditation, and why is it such a powerful tool for anxiety management? Well, you’ve come to the right place: In this article, we'll explore how meditation can be your go-to tool for anxiety management, and you'll discover tips and strategies for incorporating it into your daily routine.

Why meditation is the ideal coping skill for mental health when looking to reduce anxiety

We’re not the only ones singing meditation’s praises: Scientific studies have consistently demonstrated that meditation can be an effective tool for managing anxiety. 

One study, for example, found that regular meditation practice can lead to a reduction in cortisol levels, a hormone that is associated with stress. Other studies have shown that meditation can reduce symptoms of anxiety disorders, such as generalized anxiety disorder and social anxiety disorder.

In addition to the physiological changes that occur during meditation, there are also many testimonials and case studies that have highlighted the transformative effects of meditation on people's mental health. For instance, one study found that mindfulness meditation reduced symptoms of depression and anxiety in patients with chronic pain. Another study showed that just eight weeks of mindfulness-based stress reduction (MBSR) was associated with significant reductions in symptoms of anxiety and depression.

How cool is that? 

One more thing before we move on: It's important to note that while meditation can be a powerful tool for managing anxiety, it is not a substitute for professional medical advice or treatment. It's always a good idea to consult with a mental health professional before starting any new self-care practices. 

That said, incorporating regular meditation practice into your daily routine can be an effective way to support your mental health and well-being. 

So, what does that look like in practice?

What do you think about when meditating?

When you first start meditating, it's common—and perfectly normal—for your mind to wander. But remember, focusing your mind is key to a successful meditation practice. For more beginner meditation tips, watch this quick 1-minute quick video with Balance meditation expert Ofosu Jones-Quartey: 

To combat this, try concentrating on your breath or repeating a statement or proposition that is declared to be true, or an affirmation. This gives your mind something to focus on and can help quiet anxious thoughts.

Visualization techniques can also be helpful in enhancing the meditation experience. By imagining a peaceful scene, such as a beach or forest, you can cultivate a sense of calm and reduce anxiety. Visualizing yourself overcoming a stressful situation can also be helpful in reducing anxiety by providing a sense of control and empowerment.

Another useful technique is body scanning, where you bring awareness to different parts of your body and consciously release tension. This can help you become more aware of physical sensations and reduce muscle tension through progressive muscle relaxation.

This goes to show that there is no one-size-fits-all approach to meditation. Experiment with different techniques and find what works best for you.

Centering exercises

Centering exercises, or grounding exercises, are another meditative tool than can help you manage your anxiety. 

One example is the 5-4-3-2-1 Grounding Technique, which can be helpful in reducing anxiety and bringing your mind into the present moment. 

Here's a step-by-step guide for this exercise:

1. Take a deep breath, and gently focus on your surroundings.
2. Name five things you can see, such as the color of a nearby object or the pattern on a piece of clothing.
3. Name four things you can touch, such as the texture of the ground beneath your feet or the fabric of your clothing.
4. Name three things you can hear, such as birds chirping or traffic passing by.
5. Name two things you can smell, such as fresh flowers or food cooking.
6. Name one thing you can taste, such as the flavor of a mint.

Centering exercises like this can serve as immediate tools for anxiety management, helping to calm racing thoughts and promote relaxation.

In addition to their immediate benefits, centering exercises can also have long-term benefits for your mental health, such as improved focus and reduced stress. 

Settling mental health goals

Chances are, you’ve set a physical health goal before. But have you ever thought about setting a mental health goal? 

Now that you know a little more about the techniques to help you manage anxiety, let’s talk about another important part of anxiety management: Setting SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) goals.

SMART goals for mental health can be an effective way to manage anxiety and track progress over time. Here are some reasons why setting SMART goals is so important:

• Clarity: Setting specific and measurable goals helps you focus your efforts and provides clarity on what you want to achieve.
• Motivation: Goals that are achievable and relevant to your life can help keep you motivated and engaged in the process of managing your anxiety.
• Accountability: By setting goals with a timeline and tracking progress, you can hold yourself accountable and make adjustments as needed.

Examples of achievable mental health goals related to anxiety management might include practicing deep breathing for five minutes each day, incorporating physical activity into your routine, or challenging anxious thoughts through cognitive-behavioral therapy. These goals are specific, measurable, and relevant to managing anxiety.

To track progress and adjust goals as needed, consider using a journal or app to record your progress. And most importantly, don’t forget to celebrate small milestones along the way. 

The role of consistency in anxiety management

Setting a SMART goal for your meditation practice is a great way to help you stay consistent in your anxiety management, which is crucial. Here's why:

• Brain training: Regular meditation practice can change the structure and function of your brain, making it easier to manage stress and regulate emotions.
• Habit formation: Consistent practice helps turn meditation into a habit, making it easier to incorporate into your daily routine.
• Long-term benefits: The benefits of meditation for anxiety management often come with regular practice over time, rather than immediate results.

Here are some strategies we recommend to further help you build a consistent meditation routine:

• Set a regular time and place: Choose a time and place to meditate each day that works for your schedule and environment. This can help build the habit of regular practice.
• Use guided meditations or apps: Guided meditations or meditation apps (like the Balance app!) can provide structure and support for your meditation practice, making it easier to stay consistent.The Balance app also has a growing list of various types of meditations to try in their meditation library.
• Find an accountability partner or support group: Sharing your meditation practice with others can help keep you motivated and accountable for consistent practice.

Remember that building a consistent meditation routine takes time, effort, and patience. So make sure to start small and gradually increase the duration and frequency of your practice as you become more comfortable with the process. 

Why meditation is the right tool to help manage your anxiety

In summary, meditation is a powerful tool for managing anxiety that can be practiced by anyone, at any time, no matter where you are. By incorporating deep breathing, mindfulness techniques, and centering exercises into your routine, you can reduce anxiety and cultivate a sense of calm and well-being.

And if you're looking for something to guide you through your anxiety management routine, download the Balance app, available on iOS or Android. It includes a growing library of research-backed anxiety meditations and breathing exercises that you can use whenever those anxious thoughts creep in.