Have you ever felt your chest tighten or your heart race seemingly out of nowhere? When we’re unable to unplug from social media and news, it’s not uncommon to feel anxiety creeping in. The constant stream of negative news can make us feel tense, restless, and on edge, making it harder to find moments of calm throughout our day.
While staying informed matters, it may be taking a toll—43% of Americans report feeling more anxious than they did last year, and 70% say their anxiety is caused by current events. With more exposure to global tragedies than previous generations, it’s no surprise that anxiety levels are rising and uncertainty towards the future is weighing heavier than ever on our minds.
Anxiety can affect everyone differently, but often it leads to difficulty concentrating, increased irritability, and trouble sleeping. Sometimes, it can feel as if it’s taken over—like you’re constantly stuck between anxiety and a hard place. But it doesn’t have to stay that way. Research shows mindfulness exercises can help ease tension and anxiety—without necessarily taking up long parts of your day.
Keep reading: Harnessing Mindfulness: Breaking Free from Doomscrolling
What is Mindfulness?
Mindfulness is a practice, or tool, that teaches you to be aware of your emotions, thoughts, and surroundings without judgment—helping you to stay grounded in the present moment. While usually associated with meditation, mindfulness can actually be woven into everyday activities, from deep breathing exercises to mindful walking. As you practice mindfulness, over time, it can help you stay calm under stress, reducing some of the symptoms of anxiety.
The best part of mindfulness is that you don’t need hours of meditation or a yoga retreat to start. Even just a few intentional minutes a day can help train your brain to reset, ease tension, and realign your focus—no complicated routines or tools needed.
Keep reading: 8 Ways to Incorporate Mindfulness Into Your Daily Life
Easy Mindfulness Exercises In 10 Minutes or Less
When anxiety grips your chest and your thoughts start spiraling, simple mindfulness exercises can help you feel in control again. Whether you just have a few minutes before work, during a lunch break, or before bed, these quick techniques can help you quiet a racing mind and bring you back to the present.
Mindful Breathing
Find a quiet, comfortable place to sit or lie down. Once you’re ready, take a slow, deep breath in through your nose, letting your stomach expand while keeping your chest still. Place one hand on your lower abdomen and the other on your chest to feel the movement as you exhale through your mouth.
For the best results, aim for slow, controlled breaths—10 to 15 seconds for each inhale and exhale together. Repeat at least 10 times to help your body relax and signal a sense of safety to your brain.
5-4-3-2-1 Grounding
This technique, also called the Five Senses, helps pull you back into the present when you’re feeling overwhelmed. Slowly, work through each of the steps:
1. Notice five things you can see.
- Focus on four things you can feel.
- Listen for three things you can hear.
- Identify two things you can smell.
5. Acknowledge one thing you can taste.
Body Scanning
Body scanning can help you check in with physical sensations without judgment, ease tension, and interrupt your anxious thoughts.
First, sit or lie down on your back while focusing on deep inhales and exhales. Then, shift your attention to your toes, imagining your breath flowing into them as you inhale and releasing tension as you exhale. Slowly work your way up your body—from your feet to your head—acknowledging any sensations without trying to change them. Finally, take three to five deep breaths, noticing how your entire body feels.
Keep reading: 5 Breathing Techniques to Relieve Anxiety: A Guide from ATX Anxiety
Mindful Stretching
Pairing deep breathing with gentle stretches can relieve tension, improve circulation, and help shift your focus away from stress. Here are two simple stretches you can do anywhere:
Here are two easy stretches you can do practically anywhere:
Doorway Stretch
- Stand in a doorway with your arms extended and hands on the door frame.
- Inhale deeply and lean forward, stretching your shoulders and chest.
- Exhale fully, releasing tension.
- Hold for 15-30 seconds, then relax and repeat.
Seated Spinal Twist
- Sit near the edge of your chair, feet flat on the floor.
- As you turn your upper body to the right, place your right arm on the back of the chair.
- Inhale, lengthening your spine, then exhale and twist your torso a bit more to the right, gazing over your right shoulder.
- Hold briefly, then repeat on the other side.
If your mind starts to wander during these exercises, don’t worry—it’s completely normal. Simply acknowledge the distraction and gently bring your focus back to your breath or body. Like any skill, mindfulness gets easier with practice as your brain learns to refocus and relax through these exercises.
While mindfulness is a powerful tool for managing anxiety, it’s not a substitute for professional care. If anxiety feels overwhelming, or if anxious thoughts persist despite your best efforts, reaching out to a mental health professional for specialized support can make a meaningful difference. At Austin Anxiety and Trauma Specialists, our experts are ready to help you regain control of your life and find lasting relief. Book your first appointment today—you’re not alone. We can help.
