How I Overcame Anxiety through Mindfulness Techniques
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Each mindful step we take brings us closer to healing ourselves and the planet. ~Thich Nhat Hanh
Upon my return from an extended stay in India earlier this year, I was filled with concerns and a sense of ambiguity.
Given the significant changes in my life, I was uncertain about what lay ahead.
I was jobless but determined to establish my coaching business as my primary occupation.
However, I was unsure about my future and how I would navigate through the upcoming months.
After some time, I calmed down and began to contemplate.
I was eager to return, but I understood that I had to attend to my obligations in the States before I could embark on another journey.
I began my venture into entrepreneurship and was fortunate enough to secure a few yoga classes to instruct.
Nevertheless, the unpredictability of my financial situation was burdening me.
I have always been someone who carefully strategized my life and made decisions with caution.
Out of the blue, I found myself navigating each day without any certainty about what lay ahead or how I would manage to look after myself.
It was a mix of exhilaration and fear.
After a few months, I developed a serious infection in my tooth.
Given my lack of insurance, I went to great lengths to avoid going to the dentist.
One night, the situation became extremely severe, and I was on the verge of rushing to an emergency room.
Simultaneously, I experienced tremors throughout my body as my energy levels plummeted and I felt increasingly sluggish.
This has me concerned.
Initially, I believed it was a result of the infection in my tooth.
However, after the tooth was removed, the feelings of lethargy, fatigue, and shaking continued.
After a few weeks, my chest and face suddenly experienced an unexplained allergic reaction.
Because of these unforeseen and inexplicable health occurrences, I experienced a sense of despair and helplessness.
One day, following another bout of strong tremors and fatigue, I decided to visit my friend to check my blood pressure.
After she informed me that my pressure was in excellent shape, I couldn’t help but burst into tears.
I was completely clueless about the situation.
Despite being aware of the risks, I couldn’t resist the temptation to search for my symptoms online.
Regardless of what I entered in a search, anxiety always appeared at the top of the results.
As I looked back on the past few months, it became clear to me that I had been facing an immense amount of pressure.
I grew increasingly negative and fearful, constantly envisioning the worst possible outcome.
It was expected that this would have an impact on my physical well-being.
After gaining a solid understanding of neuroscience and its impact on the body, I made a significant realization.
If I have the power to negatively affect my well-being through my thoughts, then it stands to reason that I also have the ability to positively influence my health, doesn’t it?
Here is my chosen course of action.
1. I started incorporating a daily mindfulness practice into my routine.
I realized that in order to alleviate my anxiety, I needed to be extremely mindful of my thoughts and mental state.
One thing I grasped was that anxiety involves being concerned about the future, which has not yet occurred.
In order to enhance my mindfulness, I have set an alarm to remind myself to check in with my thoughts and feelings every hour.
After the alarm sounded, I pondered, “What is my current emotional state?” What is going through my mind?
This helped me develop a greater awareness of subtle concerns and negative thinking patterns.
During this daily exercise, I came to realize my tendency to be pessimistic.
When events didn’t unfold according to my expectations, it completely derailed me and caused a sense of internal distress.
I have also integrated mindfulness meditation and pranayama into my daily yoga and meditation routine.
Initially, I would engage in various breathing exercises that I acquired during my time in India.
These exercises are designed to stimulate the parasympathetic nervous system, which is responsible for inducing a state of relaxation.
After that, I would find a quiet place to sit and calmly concentrate on my breathing, attentively observing my thoughts.
Whenever a worrisome thought crossed my mind, I would remind myself that it was just a thought, devoid of significance unless I assigned it one.
2. I prioritized exploring possibilities rather than dwelling on obstacles.
Despite my initial reluctance, I recognized that my fear and anxiety served a purpose in conveying a message.
Thanks to them, I started paying much closer attention to my thought process.
Upon realizing the impact I was having on my own well-being, I made the choice to cultivate a more encouraging and optimistic atmosphere in my surroundings.
I have a large chalkboard positioned above my worktable where I jot down positive affirmations, simple reminders, or quotes that exude empowerment.
I selected a sock from my drawer and thoroughly cleaned everything with it.
Then I picked up my white chalk marker and wrote in large letters, “What is the most amazing outcome that could occur?”
This question served as a daily reminder of the importance of directing my focus and energy.
In order to address my anxiety, I realized the importance of improving my self-regulation skills.
I realized that rather than suppressing my ‘negative’ thoughts, I could embrace them, listen to them, and gain insight into their origins.
They were not obstacles, but rather chances for growth and healing.
For instance, I used to have numerous pessimistic thoughts about my financial situation.
I felt a sense of helplessness as my parents were unable to provide the support I needed during challenging moments.
After I finally stopped wallowing in self-pity, I came to the realization that I had been harboring numerous self-limiting beliefs about money and doubting my own worthiness to attain more.
Ever since I began delving into the world of investing and cultivating a mindset for financial well-being, my perspective on money has undergone a transformative shift.
3. I embraced being alone.
Upon recognizing the significant presence of anxiety in my life over the years, I made the conscious choice to dedicate more time to solitude.
What made this particularly intriguing was its inherent sense of authenticity.
I didn’t feel like I was missing out on anything.
Indeed, it provided me with an opportunity to contemplate my past.
I came to the realization that there were numerous wounds that I had never been able to heal and pains that I had never truly acknowledged.
I came to realize that existing in a constant state of anxiety had become my default mode of existence.
I was completely unaware that my mind and body had become so accustomed to the constant presence of stress and worry.
Through the moments of solitude, I gained insight into the triggers of my anxiety and the factors that perpetuated it.
In addition to comprehending the connection between anxiety and my thoughts, I observed other circumstances that caused stress.
For instance, I used to be concerned about others’ opinions of me, place too much importance on achieving my goals, pretend to be someone I’m not in order to be accepted, or desire to have control over things beyond my reach.
Discovering these hidden areas made me appreciate the beauty of being alone.
It provided me with additional room and opportunity to cultivate mindfulness and improve my ability to identify the onset of anxiety.
4. I integrated mindfulness into my daily routine.
One of my routines involved browsing through recipes on social media while enjoying a meal.
Even though I reside in solitude without any interruptions, I came to the realization that I wasn’t fully present while eating.
I made a conscious choice to set aside my phone and fully immerse myself in the experience of savoring the food.
I focused on the flavors, the texture, the act of chewing, and the sheer pleasure it brought me.
During my evening walk, I chose to forgo any distractions like music or audiobooks and simply focus on walking.
I noticed my breath, my heartbeat, and the world around me—the houses I walked past and the abundance of palm trees.
This deliberate mindfulness exercise assisted me in understanding the current moment and recognizing that the present is all that exists.
According to my guru, we are unable to alter the present moment; our only option is to embrace it.
Nevertheless, the subsequent moment holds countless possibilities, and if we are fully attentive and conscious, we have the power to determine our course of action.
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After approximately one month of diligently following these steps, an extraordinary event occurred.
I noticed that my anxiety had nearly vanished and my skin rash had completely cleared up, leaving me feeling energized and optimistic.
Even though my external circumstances remained largely the same, my perspective on life and self-confidence underwent a significant transformation.
Since then, I occasionally feel a hint of unease trying to creep in.
I can sense a subtle tremor in my limbs, causing my heart rate to increase.
As soon as I notice it, I understand the importance of taking a moment to reflect and focus on myself, as that’s where my healing process occurs.
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