by Uma Gupta, Psychology Undergraduate, NYU & Student Intern
Anxiety can feel overwhelming, especially when it interferes with everyday life. Whether it’s school stress, social pressure, or uncertainty about the future, many of us experience anxious thoughts that are hard to ignore. One tool that’s been gaining attention for managing anxiety is mindfulness. You may have heard the term before, but what does it really mean, and how can it help ease your anxiety?
Mindfulness is the practice of being fully present in the moment, without giving any judgment to your thoughts. It sounds simple, but it can be surprisingly challenging, especially when our minds are racing with overwhelming thoughts. By focusing on the here and now, mindfulness helps us to slow down, take a step back from our anxious thoughts, and handle situations with more clarity.
Anxiety can appear when we’re stuck in “what if” thinking, ruminating over our past, or feeling overwhelmed by our future. Mindfulness pulls us out of those spirals by keeping us in the present. It can help:
Reduce overthinking: Instead of being overwhelmed by anxious thoughts, mindfulness helps us to observe them without absorbing them. In other words, it helps us to notice our thoughts, but not let them affect you.
Ground you in the moment: Mindfulness techniques like deep breathing or sensory awareness can bring us back to the present.
Improve emotional regulation: Practicing mindfulness can help us become more aware of our emotions and manage them without being too reactive.
So how can we practice mindfulness, and stay in the present moment? Here are some techniques that can be done anywhere and anytime, no matter what’s creating your anxious thoughts.
5-4-3-2-1 Grounding Technique — This exercise engages all five senses to bring your awareness to the present. By focusing on your surroundings, you distract your mind from anxious thoughts, and reconnect with your environment. Look around and name: 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Mindful Breathing — One of the easiest ways to calm down is through deep, mindful breathing. Try taking slow, deep breaths, focusing on the air moving in and out of your lungs. This can help activate your body’s relaxation response.
Body Scan — Take a few minutes to mentally scan your body from head to toe. Notice where you’re holding tension—such as your shoulders or jaw—and consciously relax each area. Not only does this help release tension, but it promotes a more relaxed mental state.
Mindfulness doesn’t have to be a huge time commitment. You can start by incorporating just a few minutes of mindfulness into your day. Try a short breathing exercise before bed, write in your mindfulness journal for five minutes each day, engage with a 10-minute guided meditation video on youtube, or take a mindful walk to focus on your steps and the world around you.
When it comes to mindfulness, it’s important to be consistent. Over time, these moments will add up, helping you become more aware of your thoughts and feelings, making anxiety less disruptive and more manageable.
While mindfulness can be a powerful tool for managing anxiety, it's important to remember that if anxiety feels overwhelming or too much to handle on your own, reaching out for professional help is a sign of strength, not weakness.
The more we practice staying aware and present, the more we can create space between ourselves and our anxious thoughts. If you or someone you know is struggling with anxiety, mindfulness is one effective tool that can be practiced anywhere, anytime, any day.
Remember, you don’t have to be a Zen master to make mindfulness work for you. Sometimes, just taking a deep breath is enough to remind you that anxiety isn’t running the show—you are.
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