Have you ever felt like your mind is constantly racing? Like no matter how hard you try, you can’t stop overthinking or worrying? If so, you’re not alone. Anxiety keeps us in a loop of “what ifs” and worst-case scenarios, making it hard to focus, relax, or just be present.
As a therapist specializing in anxiety, I often recommend mindfulness and meditation as powerful tools for calming an overwhelmed mind. But if you’ve ever tried meditating and thought, “This isn’t working, my thoughts won’t stop!” don’t worry. Meditation isn’t about shutting off your thoughts; it’s about learning how to sit with them without being controlled by them.
How Meditation Helps with Anxiety
Think of your thoughts like passing cars. When anxiety is high, it can feel like you’re standing in the middle of a highway, overwhelmed by the rush of traffic. Meditation teaches you how to step onto the sidewalk and observe the cars (thoughts) without chasing after them. Over time, this practice helps you develop greater control over your mind, making it easier to navigate stress, uncertainty, and self-doubt.
Guided Meditation
If sitting in silence feels overwhelming, a guided meditation can help. Apps like Headspace or Insight Timer offer audio recordings that walk you through relaxation exercises, helping to keep your focus anchored.
Breathwork Meditation
According to research, breathwork meditation is a great option if you struggle with physical anxiety symptoms like rapid heartbeat, shortness of breath, or feeling on edge. When anxiety kicks in, your body shifts into fight or flight mode, making it harder to think clearly and stay grounded. Breathwork helps counteract this by activating the parasympathetic nervous system, which promotes relaxation. Try the 4-7-8 method:
- Inhale through your nose for 4 seconds
- Hold the breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
This technique calms your nervous system and signals to your brain that you’re safe.
Body Scan Meditation
Body scan meditation is commonly used in trauma-informed therapy and mindfulness-based cognitive therapy (MBCT), body scan meditation helps you reconnect with your body and release tension. Anxiety often leads to muscle tightness and physical discomfort, making it difficult to fully relax.
This technique guides you to slowly bring awareness to different areas of your body, noticing any tension and letting it go. To practice:
- Close your eyes and focus on your breath.
- Scan from head to toe, paying attention to any sensations.
- Gently release tension as you move through each body part.
This type of meditation is excellent for grounding, relaxation, and reducing anxiety-related physical symptoms.
Mindfulness Meditation
This involves bringing your full attention to the present moment, whether you’re eating, walking, or washing dishes. Instead of letting your mind wander, focus on the sensations, sounds, and feelings of the experience. This helps break the cycle of anxious overthinking.
Loving-Kindness Meditation
If self-criticism or negative self-talk is a struggle, this type of meditation focuses on cultivating compassion for yourself and others. You silently repeat phrases like, “May I be happy. May I be safe. May I be at peace,” helping to rewire your brain for greater self-acceptance.
Therapy & Meditation: A Powerful Combination
While meditation is an incredible tool, learning how to do it effectively takes time and that is where therapy comes in. A therapist can guide you in discovering the best meditation practice for your unique needs, help you integrate mindfulness into daily life, and provide personalized strategies for managing anxiety.
At SG Wellness, we specialize in helping individuals manage stress and anxiety through mindfulness-based techniques, cognitive-behavioral strategies, and personalized therapeutic support. If you are ready to quiet your mind and regain a sense of calm, we are here to help.
Schedule a consultation today and learn how meditation, mindfulness, and therapy can work together to bring you peace.
Learn How to Manage Stress With An Anxiety Therapist in New York, NY!
It’s time to start being good to and for you. Learn how the right support can help you cope with stress in healthier ways. We are happy to share how you can manage stress in different facets of life. Our trained therapists are here to support and guide you on this journey. We are happy to offer both in-person and online services. When you are ready to start with SG Wellness, just follow these simple steps:
- Contact SG Counseling
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- Start learning new stress management techniques!
Other Services SG Wellness Offers:
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Additionally, if you’re looking for another kind of support other than therapy for self-esteem we offer other services. Other services we offer include anxiety treatment and therapy for perfectionism, depression treatment, individual therapy, therapy for young and emerging adults, and individual relationship therapy. All of our services are offered via online therapy in New York. Areas we serve include Bedstuy, The Bronx, Queens, and Brooklyn, NY. When you’re ready, let’s work together.
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