Anxiety is a feeling of intense worry, fear, or nervousness that can strike suddenly and feel overwhelming. It’s one of the most common mental health conditions, affecting over 40 million adults in the U.S. each year and about 7% of children between the ages of 3 and 17.
Research shows that mindfulness-based interventions — like deep breathing, meditation, and journaling — can help ease anxiety by quieting racing thoughts, relaxing the body, and improving sleep.
Just 10 minutes of daily mindfulness can make a big difference in how you manage anxiety.
You wake up feeling tense, your stomach twisted in knots. Throughout the day, your mind keeps jumping to worst-case scenarios: “What if I mess up at work?” “What if that feeling in my stomach is something serious?” It’s hard to relax when anxiety makes every moment feel like something could go wrong.
Anxiety is incredibly common and can affect anyone, from children and teens to adults. Still, many people hesitate to seek help. Some fear being judged, while others believe they should be able to manage anxiety on their own.
The good news is that persistent anxiety is treatable, and mindfulness exercises for anxiety can be a powerful first step toward feeling better. Whether you practice on your own or with support from a therapist, mindfulness can help you feel more grounded and in control.
How mindfulness reduces anxiety
If anxiety is affecting your life, you’re not alone. Over 40 million adults in the U.S. each year are diagnosed with an anxiety disorder, as well as 7% of children between the ages 3 and 17.
Mindfulness exercises can help reduce anxiety by shifting your focus to the present moment instead of worrying about the past or future. These practices help calm the mind, lower stress, and allow you to respond to anxious thoughts in a calmer, more thoughtful way.
Rather than trying to change how you feel, mindfulness teaches you to observe your emotions as they are. When you stop resisting your feelings, they often become less overwhelming, and you can respond more calmly.
Mindfulness offers a range of skills that can help you manage anxiety, including:
Increased self-compassion: Mindfulness encourages self-compassion by helping you notice your thoughts and emotions without judgment and teaching you to treat yourself with the same kindness you’d offer a friend.
Greater emotional resilience: Over time, mindfulness can help you feel more grounded, even in stressful situations. Research shows that mindfulness is also a powerful tool for coping with adversity.
Emotional regulation: Mindfulness teaches you how to pause, observe, and respond, rather than reacting without thinking when difficult emotions surface.
A focuses on care, not criticism: Mindfulness strengthens body awareness by helping you tune into physical sensations — like tension, breath, or posture — without judgment. The more you notice what your body is telling you, the easier it is to respond with care instead of criticism.
Healthier habits: Just 10 minutes of mindfulness per day can help you reduce anxiety, boost your mood, and naturally encourage healthier habits around sleep, eating, and exercise.
Ways to reframe anxiety: Mindfulness can shift how you relate to anxious thoughts and feelings. Instead of trying to push them away, you learn to observe them with curiosity and compassion.
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Helpful mindfulness exercises for anxiety
Mindfulness exercises can help relieve anxiety by reducing overthinking and calming the nervous system.
Some simple mindfulness exercises to try include:
Deep-breathing techniques: Box breathing is a simple and effective tool for everyday anxiety. It involves inhaling for four seconds, holding your breath for four seconds, exhaling for four seconds, and waiting four seconds before you inhale again. You can practice it anywhere to calm yourself and feel more in control.
Exercise: Research shows that combining exercise and mindfulness can lift your mood and improve your overall health. Try mindful walking, in which you stroll at a slower pace while staying aware of your steps, breath, body movements, and surroundings.
Meditation: Focusing on your breath or body during meditation trains your mind to stay present instead of worrying about the future. Even practicing meditation for a few minutes each day can make a big difference in your anxiety over time.
Progressive muscle relaxation: A proven way to reduce anxiety is through progressive muscle relaxation. Start by finding a quiet spot and taking a few deep breaths. Then, tense and release each muscle group from your toes to your head, one at a time.
Recognize, allow, investigate, and non-identification (RAIN): RAIN is a four-step process that can guide you through anxious feelings with awareness and compassion instead of resistance or judgment.
Spending time outside: Spending just 10 minutes a day in nature can lower stress and reduce anxiety. As you walk or sit outside, focus on the sights, sounds, and sensations around you.
Starting mindfulness therapy for anxiety
If anxiety is interfering with your daily life, affecting your relationships, or making you feel hopeless, mindfulness-based therapy can help. Through practices like meditation, relaxation, and mindful awareness, these types of therapy teach you how to stay present and respond to anxiety in a calmer, more thoughtful way:
Mindfulness-based stress reduction (MBSR): This evidence-based program teaches how to be present and fully engaged in the moment to reduce stress and improve well-being. Some research shows that mindfulness-based stress reduction (MBSR) works as well as medications for anxiety.
Mindfulness-based cognitive therapy (MBCT): A blend of mindfulness and cognitive behavioral therapy, MBCT helps people identify unhelpful thought patterns that contribute to anxiety.
Acceptance and commitment therapy (ACT): This approach encourages accepting anxious thoughts without letting them ruin your life, helping you focus on what’s truly important.
Dialectical behavioral therapy (DBT): This type of talk therapy teaches you how to manage your emotions and communicate more effectively.
When starting to use mindfulness for anxiety, one powerful focus is simply noticing your breath — it’s a steady anchor that helps bring you back to the present moment. In the beginning, it’s natural for the mind to wander, and that’s OK. A therapist can offer supportive guidance along the way, helping you build confidence and personalize mindfulness techniques to fit your unique needs.
Ashley Ayala, LMFT
Clinical reviewer
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Living with anxiety can be incredibly challenging. It can feel like you’re always bracing for something to go wrong, creating a cycle of tension that never lets up. The good news is, with the right support, you can start to feel more grounded, in control, and at peace.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.
Linda Childers
Linda is an award-winning medical writer with experience writing for major media outlets, health companies, hospitals, and both consumer and trade print and digital outlets.
Her articles have appeared in the Washington Post, USA Today, WebMD, AARP, Brain+Life, HealthyWomen.org, The Rheumatologist, California Health Report, Everyday Health, HealthCentral, and many other media outlets.
While juggling the responsibilities of being part of the “sandwich generation” and caring for both her toddler son and terminally ill mother, a nurse friend encouraged her to seek therapy, which helped her to learn coping strategies and manage her depression. Linda hopes her work will help to destigmatize mental health conditions and encourage others to get the help they need.
Ashley Ayala, LMFT
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