How to Deal With Anxiety Mindfully

Quick answer: Dealing with anxiety mindfully means accepting anxious thoughts and feelings instead of avoiding them. Anxiety is a normal, adaptive part of being human; it becomes a problem mainly through our efforts to escape it. Mindfulness teaches you to slow down, observe anxiety with curiosity, and let it come and go like the weather.

At the Austin Mindfulness Center, anxiety is the most commonly reported symptom we see—and Austin isn't alone. Anxiety disorders are on the rise nationwide, at a time when we're more distracted, busier, and more engaged in multi-tasking than ever before. Here's why our usual responses to anxiety often backfire, and how mindfulness offers a different path.

Is anxiety always a bad thing?

No—anxiety is a normal, generally adaptive part of our human makeup that helps us get up in the morning and achieve tasks and goals.

We all experience anxiety as a normal part of life. For some of us, though, it can turn into a problem that causes significant distress and requires professional treatment. The surprising question is what turns ordinary anxiety into something that interferes with living a fulfilling life.

Why does trying to get rid of anxiety make it worse?

Because most of our efforts to get rid of anxiety involve some form of avoidance—and avoidance paradoxically gives anxiety more power.

Anxiety is uncomfortable, so naturally we want to get away from it. Common escape routes include distraction, alcohol and other drugs, worrying, and avoiding certain places and situations. But when we try to force anxiety to go away, our efforts often backfire, unintentionally increasing the intensity and frequency of anxious thoughts and feelings. Avoidance is a way of telling ourselves we can't deal with anxiety—which traps us in a painful, sometimes debilitating battle with it.

How does mindfulness help with anxiety?

Mindfulness helps by teaching you to open up to unpleasant experiences instead of avoiding them—which actually makes them less painful.

Mindfulness is about learning to slow down, to be still, and to develop a new relationship with your inner world. When we practice it, we move from avoiding anxiety toward becoming more open to and accepting of it. We learn that we can intentionally bear things that are unpleasant, so we no longer have to react in ways that increase our suffering.

Mindfulness practice also gives us the ability to see the relationship between our thoughts, feelings, and behaviors instead of being caught up in them. When we slow down and observe our experience, we can notice these patterns—and once we see them, we have the option to change them so anxiety can come and go more freely without becoming overwhelming. This is a core skill in mindfulness-based therapy.

Why would I want to accept anxiety?

Because acceptance—not avoidance—is what frees you from a problematic relationship with anxiety.

It isn't easy, and it takes practice. Mindfulness also teaches us to be kinder and gentler toward ourselves: instead of forcing ourselves to deal with uncomfortable feelings, we learn to support ourselves as we move toward the discomfort—slowly, and with care.

How do I practice being with anxiety?

The next time you feel anxious, practice being still and breathing with the feeling—using a curious stance to investigate the sensation in your body and simply letting it be there.

This works best if you start with low levels of anxiety and work your way up. The idea is to start learning to be okay with feeling anxious. Although this is the opposite of our natural tendency, it really is the key to freeing yourself from the battle.

Can therapy help with anxiety?

Yes—therapy provides a safe space to talk about the things contributing to your anxiety, and being more open about what you're struggling with can often help alleviate it.

Each of our therapists has experience working with anxiety, and they can help you apply mindfulness skills so you can respond to anxious feelings in a more helpful way. Learn more about anxiety counseling at our Austin offices, or meet with a therapist from anywhere in the state through online therapy across Texas.

The bottom line on anxiety

It's okay to feel anxious—it's an unavoidable part of life. Don't judge or blame yourself for these feelings. You don't need to run from anxiety; you can gradually learn to let it be there and watch it come and go, just like the weather.

Getting started. If anxiety is interfering with your daily life, you don't have to work through it alone. Our anxiety counseling team can help you build a new relationship with anxious thoughts and feelings.

Frequently asked questions

Is it normal to feel anxious?

Yes. Anxiety is a normal, adaptive part of being human—it helps us get up in the morning and accomplish goals. It only becomes a problem when it causes significant distress and interferes with living a fulfilling life.

Why does avoiding anxiety make it worse?

Avoidance sends the message that you can't handle anxiety, which paradoxically gives it more power and can increase the intensity and frequency of anxious thoughts and feelings.

Do I need to meditate for hours to manage anxiety mindfully?

No. You can start small—the next time you notice mild anxiety, be still, breathe with the feeling, and observe it with curiosity. Start with low levels of anxiety and work your way up, ideally with a therapist's support.

Get started with a therapist at Austin Mindfulness Center—in person in Austin or online across Texas.