Why Mindfulness Feels Impossible When You’re Anxious

If you've ever tried being mindful when you're anxious, it's probably been difficult.  In fact, you may have concluded: a complete waste of time and effort.  So what's the hype.  How has mindfulness gained a 40 year track record with stress reduction.

Why anxiety makes mindfulness feel difficult

Before we get into that, let's talk about the challenges we face during periods of anxiety.   We notice our thoughts are racing, we can't settle down and we enter a state of hypervigilance.  It may even escalate into a tightness of the throat and difficulty breathing. 

This is no longer just about our thoughts, this is our fear response system in action.  Whether we label it as stress or anxiety, our body is on high alert.  

There is nothing wrong with this state, our mind and body are fighting to keep us safe.   In fact, they're behaving exactly as they should. 

“I can’t switch my mind off”

No matter how hard you try to switch off your mind, it becomes impossible and that's because it is impossible:

• thoughts continue naturally, we can't control that
• mindfulness is not about emptying the mind, 
• the mind will continue to look for solutions because the body senses that there's something wrong 

This often leads to cycles of overthinking and mental spiralling. 

How the nervous system affects mindfulness

So we start by sending messages to the mind that tell it we are safe.  Not via thoughts but by using the body's own safety system.  We can use our breath to tap into the nervous system and create that message of safety.  

Simple mindfulness practice for anxiety

1. Bringing your attention to the breath low in the belly 
2. Count the breath in and out slowly, so they are the same length
3. See if it's possible to deepen the in breath and lengthen the out breath
4. Making the in breath and out breath the same length balances our nervous system
5. When the mind wanders, gently return to the breath

Why mindfulness still matters during anxiety

Anxiety and stress are challenging states for the body to live in for more than a few minutes.  Mindfulness tools help interrupt patterns of stress and anxiety, allowing the nervous system to return to a calmer resting state. 

Mindfulness may be more difficult during anxiety, but this is when we need it most.  When we try to solve it logically without acknowledging the emotional and physical states, This is often why mindfulness feels like it's not working, particularly during stressful periods. 

Start smaller than you think

The body learns through habits and often anxiety is an habitual chain reaction.  Intercepting this can be a challenge, but training our attention so we notice these patterns and can intercept them by coming back to the breath, gives us powerful tools at our disposal.  We just need a little bit of practice:

• Try the breathing exercise above, start with 1 minute a couple of times per day
• See if it's possible to see the breath as an anchor for your attention
• Adopt a seated position and notice your feet in contact with the ground

It won't be long before the body recognises these steps and they become more accessible to you when you need them. 

Mindfulness is not perfection

There is no right or wrong in mindfulness.  When you focus on the breath, the mind will wander because that's what minds do.  Simply notice and come back to the breath with an attitude of kindness, knowing that everytime you try a practice, you are developing something to support your general well being. 

Final thoughts

Anxiety is not failure, it's the body's way of trying to keep us safe.  Sometimes it gets triggered with what seems like no rational explanation.  Rather than trying to think your way out of anxiety, begin by working gently with the breath and allowing the nervous system to settle.  

If you're interested in starting a practice, the Just Breathe App includes guided practices designed for moments of stress, anxiety, and emotional overwhelm.  There's also courses on the topic and support for sleep too.