Actively seek out and face situations that cause anxiety or panic, rather than avoiding them, because avoidance can shrink your world and worsen fears over time.
Start with short, consistent mindfulness meditation sessions (e.g., 10 minutes daily) and gradually increase duration, as this practice profoundly helps control thoughts and reduce anxiety.
Remain open-minded to using a diverse range of tools, including meditation, medication, healthy eating, adequate sleep, and exercise, to create a personalized and effective strategy for managing mental well-being.
During meditation, view moments when your mind wanders and you notice it as a ‘win,’ because the act of recognizing distraction and returning focus is the core practice itself.
Inform bosses or professors about your anxiety to help them understand your behavior (e.g., needing to leave a room or being quiet) and prevent misinterpretations.
When anticipatory anxiety strikes before a feared event, consciously direct yourself to act, as the anxiety often diminishes once you become engaged in the situation.
Before engaging in anxiety-inducing situations (e.g., an MRI), ask detailed questions about safety measures and exit options to gain a sense of control and reduce fear.
Enhance pleasure and awareness by slowly engaging all your senses (texture, smell, taste) with a single piece of food, such as a cashew or raisin, rather than mindless consumption.
Keep emergency medication (like Xanax) on hand for panic attacks; its mere presence can provide psychological comfort, even if rarely used.
Deepen your meditation practice by reading books from respected authors and teachers (e.g., Sharon Salzberg, Mark Epstein, Jon Kabat-Zinn), and revisit them regularly to reinforce understanding and motivation.
Obtain a professional diagnosis for anxiety to gain a clear understanding, and find online communities to share experiences, which can normalize feelings and reduce isolation.
Dedicate yourself to meditating for 10 minutes every day for a month as an experiment, as consistent practice can lead to tremendous and transformative benefits.
Engage in therapy to explore your personal history and gain insights into the origins of your behaviors and personality traits, fostering self-understanding and growth.
Do not have specific expectations about how your meditation practice should feel or what results it should yield, as this can lead to discouragement and hinder progress.
Understand that meditation is a skill that develops over time with consistent practice, rather than expecting immediate mastery or specific feelings.