Managing anxiety with mindfulness-based therapy

Feelings of anxiety and panic can consume one's thoughts. Racing heart, tense muscles, obsessive worrying - anxiety manifests both mentally and physically. When anxiety persists, everyday life becomes a struggle. Simply getting through each day takes all your energy.


The good news is that mindfulness-based psychotherapy can provide lasting relief for anxiety sufferers. By training the mind to stay grounded in the present moment, while also treating the whole body with compassion, this therapeutic approach empowers individuals to break free from anxiety's stranglehold.

Mindfulness techniques that calm the mind and body

Mindfulness-based therapy incorporates research-backed techniques like:

Body scanning

This involves mentally scanning through different muscle groups in your body to identify areas of tension or tightness. Tuning into physical sensations raises awareness of where you hold anxiety in your body. This allows for targeted release.

Progressive muscle relaxation

This practice involves systematically tensing and relaxing different muscle groups throughout the body. Tightening muscles briefly, then letting that tension dissolve helps actively relieve chronic anxiety-related tension. It also helps disrupt the body's stress response.

Emotional regulation skills

These involve learning to objectively observe your anxious thoughts and emotions without reacting to them or judging yourself. Instead of getting carried away by a surge of anxiety, you train yourself to calmly acknowledge it, diffusing its intensity.

Compassionate enquiry

 This uses gentle questioning to investigate the sources of your anxiety and fears with self-compassion, rather than self-criticism. Open curiosity helps reduce anxiety's power over you.

Eye gazing

This involves looking into your therapist's eyes directly but softly. This practice cultivates self-acceptance and human connection to build feelings of safety, acting as an antidote to anxiety.

Building a daily mindfulness routine

While the therapist's room provides guidance, consistent home mindfulness practices reinforce therapeutic gains. Try incorporating brief daily activities like:

  • 10 minutes of deep breathing first thing in the morning to set a relaxed tone for your day. This instantly lowers stress hormone levels.
  • A quick 5-minute body scan on your lunch break to release muscular armoring and tension that builds up.
  • Reciting positive affirmations while looking at yourself in the mirror to challenge negative self-talk that fuels anxiety.
  • Mindfully sipping a hot cup of tea or coffee to consciously ground yourself in the present moment whenever anxiety arises.
  • Journaling at night to reflect on anxiety triggers and identify personal patterns or risk factors.

By establishing this type of mindfulness routine, you can start reshaping the unhelpful mental and emotional habits that contribute to anxiety. With regular practice, mindfulness allows you to create a sanctuary of calm within yourself.

Professional support provides a path forward

While mindfulness offers hope, mastering these practices requires courage, commitment, and consistency to achieve lasting change. A seasoned counsellor provides accountability, guidance, and moral support as you establish daily mindfulness habits. Together we can compassionately identify your unique anxiety triggers and build an effective toolkit tailored to your needs. You need not travel this challenging path alone.

My calm, non-judgemental therapeutic space allows you to open up about anxiety without shame. I offer proven mindfulness-based practices along with a caring human presence. Make the kind compassionate choice to reclaim your life from anxiety's grasp. Lasting relief starts with a single step.

The views expressed in this article are those of the author. All articles published on Counselling Directory are reviewed by our editorial team.

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Wallington, Surrey, SM6
Written by Thomas Hatton
Wallington, Surrey, SM6

As a psychotherapist, Thomas seeks to empower individuals to overcome their personal challenges and achieve lasting growth. His ideal client is someone who is ready to do the deep inner work required for meaningful change. They may be struggling with anxiety, depression, grief, trauma, relationship issues, or simply feeling stuck and unfulfilled.

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