Mindfulness for Anxiety: Simple Practices That Work
What is anxiety?
Generally speaking, anxiety is a state experienced in response to a threat—real or perceived. Such a response produces changes in both behavior and physiology.
Someone who is clinically diagnosed with an anxiety disorder may experience excessive worry, social or performance-related fears, panic attacks, and avoidance behaviors. Alongside the emotional symptoms, many people also experience physical symptoms such as heart palpitations, shortness of breath, or dizziness.
There are several types of anxiety disorders, including social anxiety, generalized anxiety disorder (GAD), panic disorder, and specific phobias. The lifetime prevalence rate (how much of the population will be diagnosed) is estimated between 5% and 13%. However, many people experience disruptive anxiety without ever receiving a formal diagnosis—suggesting that the actual number may be even higher.
So… Mindfulness?
When many of us hear the word “mindfulness,” we immediately think of meditation or relaxation.
Let’s slow down and take a moment to understand what mindfulness truly is—and what it isn’t—before jumping into the techniques that may be helpful.
If I were to define mindfulness simply, it would sound something like this:
Mindfulness is paying intentional attention to the present moment in a non-judgmental, curious manner.
Notice how I didn’t include the words “meditation” or “relaxation”? That was deliberate. While some mindfulness practices involve meditation or can lead to relaxation, those aren’t the requirements- nor should they be the goal.
The goal of mindfulness is to become more aware of and connected to the present moment. Mindfulness teaches inward awareness, offering space to observe your thoughts and experiences without judgment.
Mindfulness in Practice
Here are three accessible ways to integrate mindfulness into your day.
Body Scan
This practice is flexible and can be adapted to your needs. You can move through it quickly for a moment of micro-mindfulness or lengthen it for a deeper practice.
How to do it:
Find a comfortable position—sitting, standing, lying down, cross-legged—whatever feels good to you.
You may close your eyes if that feels comfortable. I invite you to try this with both eyes open and closed to see what suits you best.
Begin with a deep belly breath. Inhale so your belly expands outward.
While continuing this breath, gently bring your attention to one part of your body.
Observe that area with curiosity. Is it tense, warm, heavy, cold? What sensations are present?
As you breathe, your mind may wander—and that’s okay. Minds wander. Gently return your focus to the body.
When you're ready, shift your attention to another area and repeat the same curious observation.
Active Mindfulness
So, what you're saying is I don’t have to meditate?
YES! This is exactly what I’m saying. This is my personal favorite way to practice mindfulness and the easiest to integrate into daily routines.
Active mindfulness is about bringing your full, intentional awareness to everyday activities.
Let’s say it’s part of your routine to drink coffee each morning. Maybe you do this between many different activities such as making breakfast, getting dressed, figuring out your daily tasks or while you watch your favourite show. Moving this activity, having a cup of coffee, to be a mindfulness practice is about moving through it slowly and intentionally.
Mindful Coffee:
Find a comfortable place to sit or stand. Take a deep breath.
Feel the warmth of the mug. Observe its shape, color, and texture.
Smell the coffee—what does it remind you of?
Notice the steam rising. How does it feel against your face?
Take a sip. Is it bitter or sweet? Hot or warm?
Continue noticing your sensory experience slowly and with curiosity. Tune in to your surroundings—sunlight, sounds, movement—and gently return focus to your coffee.
Stay with this moment until your cup is empty.
Mindful Walking:
You don’t have to be still to be mindful.
When I walk my dogs, I practice mindfulness by staying present. I notice the weather, the birds, the sound of my boots on gravel. I might narrate the experience in my head: “I feel the breeze,” “I hear the leaves crunch.” I splash in puddles. I breathe deeply.
The key is no multitasking: no music, no texts, no calls. Just you and your environment.
But what if I like to meditate?!
Then absolutely, meditate!
This isn’t a dismissal of meditation. Meditation is great!
Mindful breathing is the mindfulness practice most closely associated with traditional meditation. Here’s a simple version you can try:
Mindful Breathing Practice:
Sit or lie comfortably.
Inhale slowly and deeply through your nose.
Exhale gently through your mouth, letting the breath go longer than the inhale.
If your mind wanders (and it will!), gently bring it back to your breath.
Be curious about the experience—how your breath feels, where it flows, how your body responds.
Do this for 4–6 minutes—or longer if you’d like. Even a few mindful breaths can bring a noticeable sense of calm.
Why Mindfulness Helps with Anxiety
Mindfulness helps calm anxiety by:
Reducing rumination and overthinking
Slowing down racing thoughts
Helping the nervous system regulate through breath
Improving emotional awareness
Creating a moment of pause between you and your reactions
These small shifts can have big impacts. By grounding yourself in the present moment, you interrupt the spiral of anxious thoughts and reconnect with your body and breath.
In Closing
Whether it's walking your dog, savoring your coffee, or pausing to breathe deeply, mindfulness invites us to come home to the present moment.
All you need is curiosity, intention, and a little bit of space to notice what’s already here.
Want More Support?
Mindfulness is a powerful tool—but you don’t have to navigate anxiety alone.
If you’re feeling overwhelmed or would like guidance in developing these practices, consider booking a therapy session. Therapy offers a safe space to explore your anxiety, develop coping skills, and deepen your mind-body connection.
👉 Take the next step—reach out to schedule a session today. Your mental wellness is worth it.
