Mini mindfulness techniques for quick anxiety relief
Relieve anxiety and stop overwhelm in under three minutes
Text: Sam Y
Our fast-paced world coupled with a modern-day pandemic has made life feel more stressful than ever. With so much change happening, it’s no surprise that we feel anxious and overwhelmed, and strung out by a tirade of emotions and responsibilities. Mindfulness becomes the last thing we think about as our mind takes flight. Before we know it, we’ve been overtaken by obsessive thoughts. Thankfully, there are quick and easy mindfulness techniques that can stop you spiralling out of control.
As well as improving our health and wellness in general, practicing mini mindfulness techniques is a terrific way to help us focus on the present and reduce unproductive thoughts linked to overwhelm. In fact, Carolyn Kee, Consultant Psychologist at Reconnect Psychology & Family Therapy in Singapore notes that mindfulness can increase focus and reduce stress and anxiety by teaching us to respond to our experiences with openness and acceptance, and to have more compassion and empathy for ourselves and others.
“Mindfulness also increases emotional regulation as we learn to observe rather than to react instinctively to our internal experiences, thus giving us the space to make more intentional choices about how we want to respond,” says Carolyn.
Described as an “innate ability of the mind to be aware of the present moment” by Mindful Insights, a Singapore-based mindfulness training centre, being aware of the mind is the ability to be fully present, aware of where we are and what we’re doing and not overly reactive to what’s happening around us. The good news is that it’s a quality we can all tap into; we just need to know how to use it.
There are many ways to go about practising mind awareness such as attending a yoga meditation session, enjoying a sound bath or going for a peaceful walk. However, if you find yourself pressed for time, here are some quick mini mindfulness techniques and natural remedies for anxiety recommended by Carolyn that you can incorporate into your daily activities.
- Mindful Walking: Whether it’s getting away from your desk for a quick bathroom break, or going across the street for a cup of coffee, spend time noticing the heel to toe movements of your feet as you walk.
- Mindful Eating: As you enjoy lunch, take a moment to notice the look, texture and smell of the food on your plate before putting it in your mouth. Notice the change in the taste and texture of the food in your mouth before you swallow it.
- Mindful Awareness: Take note of your environment. For a few minutes each time, pay attention to things that you see around you, what you can hear, what you can smell, and what you can touch or feel.
