Anxiety can make the mind feel like it’s moving a mile a minute—jumping to worst-case scenarios, replaying conversations, or anticipating what might go wrong. Many people describe feeling stuck in their head, while the body feels tense, restless, or uneasy. While there is no single solution for anxiety, one evidence-based practice that can offer relief is mindfulness.
Mindfulness is the practice of bringing our attention to the present moment with openness and curiosity. Accepting things or feelings as they are, without judgement. Instead of getting swept away by thoughts or trying to stop them, mindfulness teaches us to notice them gently and return to the experience of now—one breath, one sensation, one moment at a time.
How Mindfulness Helps Break the Anxiety Cycle
Anxiety often thrives on future-focused thinking: What if I mess up? What if something bad happens? What if I can’t handle it? While these thoughts are normal, constantly engaging with them keeps the nervous system alert and activated. Mindfulness creates space between the thought and our reaction. We learn to observe anxious thoughts rather than automatically reacting to them.
Over time, this practice can help:
- Reduce physical tension and nervous system arousal
- Improve emotional regulation
- Decrease rumination and catastrophic thinking
- Strengthen a sense of groundedness and safety
- Increase self-compassion and patience during difficult moments
By shifting attention from fear about the future to what is happening right now, mindfulness interrupts the spiral of worry and helps the body move toward calm.
Practical Ways to Use Mindfulness for Anxiety
Mindfulness doesn’t require long meditations or perfect stillness. Small moments throughout the day can make a meaningful difference. For example:
- Mindful breathing: Notice the inhale and exhale, feeling the body soften with each breath.
- Five senses grounding: Name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
- Mindful check-ins: Pause during the day to ask, What am I feeling? What does my body need right now?
Even a few minutes can help slow racing thoughts and calm the nervous system.
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A Skill that Grows with Practice
Like any skill, mindfulness becomes more effective with repetition. Some days it may feel easy; other days the mind will wander endlessly—that’s normal. The goal isn’t to eliminate anxiety or clear the mind completely, but to change your relationship with anxiety, responding to it with curiosity rather than judgment; with awareness rather than overwhelm.
Mindfulness invites us to inhabit the present moment fully—to breathe, notice, and return to ourselves with gentleness. With time, this practice can create more space between thought and reaction, helping anxiety feel less powerful and more manageable.
Dr. Sara Michelson is a Licensed Psychologist in Chapel Hill N.C.
I am a doctoral-level licensed psychologist in Chapel Hill North Carolina; I have expertise in various evidence-based treatments for adults and am committed to providing scientifically validated interventions. I work with a diverse population, including trauma, insomnia, mood disorders, anxiety, and relationship problems. I take my work and clinical specializations seriously and continue to devote a considerable amount of time and effort to advance my training and professional development. For your convenience, my services are provided via telehealth.