Mindfulness Techniques for Anger, Anxiety, and Depression

mindfulness techniques for depressionMindfulness has been extremely successful when applied to a range of different people that suffer from a variety of mental health problems. It has been discovered that a person can be treated for anger, anxiety, and depression with mindfulness techniques. These techniques seem to be especially beneficial for helping to regulate emotions and learning to cope and manage them.

Helping Depression With Mindfulness Techniques

Depression is one mental health issue that is being helped more and more with mindfulness techniques. This type of treatment for depression tends to help reduce symptoms of depression and even helps to lower the risk of any relapse for many people. There are three key things that help make mindfulness very effective when treating depression:

  • People who learn to use mindfulness techniques learn how to live in the present moment. This, in turn, helps them to take time out to pause and notice their thoughts and how they are feeling at that very moment. They then can pick a response that isn’t just based on those emotions.
  • Using mindfulness techniques also enables people to be present with other people. This means that they will be much more aware of how their relationship is with other people. It helps them to acknowledge their own issues with communicating and learn how to relate better to others.
  • Using mindfulness techniques can help teach people that it’s perfectly fine to say no to other people. It can help them balance their own lives and can help them to increase their self-confidence.

Below is just a sample of one of the mindfulness techniques that one can use to help them deal with depression. To do this exercise you will need a bell or chime that is on a timer. You can find audio clips online that are specifically designed for this kind of exercise:

  1. Start off by focusing on breathing but don’t try to change it.
  2. Take time to notice thoughts, emotions, or even sensations you might have while you are focusing on your breathing.
  3. Try to imagine that you see three boxes. Label one “thoughts”, another one “emotions”, and the third one “sensations”.
  4. Now, continue focusing on breathing and continue to pay attention to anything that pops up while focusing on your breathing.
  5. Try to identify these different things and then put them in the appropriate boxes that you created in your mind.
  6. Clear your mind by putting all thoughts, emotions, and sensations in the boxes you labeled. Continue doing this until you hear the sound of the chime or bell.

By using this as one of your mindfulness techniques will help you clear your mind and can help you to not worry about the future or the past. It is something that will help you focus on the present more clearly.

Help to Cope With Anger Using Mindfulness Techniques

You can put mindfulness techniques to really good use for anyone who might suffer from chronic or acute anger issues. Anger is one of the strongest emotions we have and can get out of hand for some people who don’t know how to control it. Mindfulness techniques for many people can teach them to learn how to defuse their anger before it gets totally out of control. If you have issues with anger you might want to try the following mindfulness technique:

  1. Find a comfortable place to sit and when you sit down make sure to notice how your body feels when it touches the area you’re sitting on.
  2. Take in a few deep breaths and fill up your lungs and then exhale fast.
  3. Next, try to think about the last time you felt angry. Let yourself experience this anger that you felt at that time.
  4. Let go of any of the guilty or sad feelings that might come up when you remember this angry moment.
  5. Now make sure to try and turn attention to how you might be feeling the anger in your entire body. Try to notice if there are any parts of your body that might be creating the angry feeling. What are the sensations? Are you cold or hot? What is the intensity of the reactions and do they seem to change when you actually observe them.
  6. Be compassionate with your anger. This is probably the toughest step here. Just remember that you are human and emotions affect all of us. Take a hold of your angle lovingly like a mother would with a newborn baby. Show yourself understanding and love.
  7. Next, you want to say goodbye to this anger. Once you do that bring your attention gradually back to your breathing and then rest in your breathing. Let your emotions settle down.
  8. After you have done all the above take time to reflect on what you experienced. Pay attention to all your sensations that this mindfulness technique brought to your mind and body. If you showed your anger compassion, what happened to that anger?

This is one of those mindfulness techniques that you can repeat as often you feel you need to do it. You want to make sure that you feel calmer and less guilty about any anger you’ve experienced.

When you practice this mindfulness technique you’ll be able to help yourself to defuse your chronic anger instead of falling victim to it. This technique will help you feel your anger mindfully and learn how to control your experience and be more compassionate to yourself.

Using Mindfulness Techniques to Help With Anxiety

The mindfulness techniques here are to help those individuals that suffer from occasional mindfulness techniques for angerand even not so occasional anxiety issues. There have been many studies that have shown that mindfulness techniques can be very effective in combating anxiety and improving the mood of people who suffer from low to moderate anxiety.

Through mindfulness techniques to work for anxiety one must learn to do the following:

  • Intention – You need to bring your focus to working with the anxiety you’re feeling.
  • A Beginner’s Mind – This is a kind of mindset that is one that sees things from a newer perspective and willing to consider new ideas when it comes to dealing with anxiety.
  • Patience – This attitude is very important. You need to be patient with yourself. Patience helps you to persevere whenever you might run into obstacles in life.
  • Acknowledgment – This is an attitude where you take all life experiences for what they are and you accept what might be happening and you’re secure in it and know it will pass.
  • Non-Judgmental – This means that you can experience the present moment and what’s happening without judging and evaluating it. This means that you let go of your value judgments you’ve always carried around with you.
  • Non-Striving – This means that you are willing to accept a certain situation and you don’t try to change it. This means that in order to fight the anxiety you need to be present and accept the current state you’re in.
  • Self-Reliant – Being self-reliant means you trust yourself and your own ability to be able to handle your feelings.
  • Let It Be – Pretty similar to being self-reliant. Letting something go means to let yourself feel the anxiety but learning to let go of it. Sometimes it better to work with anxiety than waste energy fighting against the anxiety.
  • Self-Compassion – It’s important to show compassion to yourself. It’s also a very important part of mindfulness techniques. It’s a way of being very kind to yourself. It’s treating you the same way you treat a good friend or family member. Being compassionate to yourself can help decrease your feelings of anxiety.

Embody Mindfulness Mindsets

When you practice these mindfulness techniques you need to truly embody them. When you do, make sure that you notice how you feel when you practice these mindsets. Then take a few moments to reflect back on your experiences and describe them.

Tips for Applying Mindfulness to Your Anxiety

Here’s a very simple method you can apply mindfulness techniques to your anxiety:

  • Make sure to focus on all the different sensations that come up in your body when you start to feel anxious about something.
  • Remember to be present in the moment you are feeling anxious.
  • Let yourself think about your anxiousness and notice any thoughts that are distressing and never fight them. Notice them and then let them go.

 

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