Photo courtesy of Photo by Levi XU on Unsplash

Anxiety used to be the background noise of my life. It was always there—buzzing, humming, sometimes roaring—making even the simplest tasks feel overwhelming.

I didn’t always have the words to describe it, but I knew what it felt like: racing thoughts, tight chest, constant worry, and a sense of impending doom that never quite went away. I tried everything from distraction techniques to overworking myself, hoping that if I just stayed busy enough, the anxiety would disappear. It didn’t.

What finally made a difference wasn’t a miracle cure or a single, dramatic, life-changing event. It was something deceptively simple: mindfulness.

What Is Mindfulness?

Before I dive into how mindfulness helped me, let me explain what it is. At its core, mindfulness is the practice of paying attention to the present moment, on purpose and without judgment. It’s about noticing what’s happening in your body, your mind, and your surroundings, and accepting it without trying to change it right away.

It sounds easy, but for someone with anxiety, it can feel like the hardest thing in the world. My mind was always in the future, worrying about what could go wrong, or in the past, replaying mistakes and regrets. The present moment felt like a place I rarely visited.

The Turning Point

I learned how to practice mindfulness when I was doing a course in dialectical behavioral therapy as an outpatient. I grabbed onto it like a life raft because my anxiety had become much worse. I was experiencing frequent panic attacks at least once a day, and I was at the end of my rope because I felt I could no longer cope.
with them.

One of the foundational skills of DBT is mindfulness, and I thought that if it would help me, it was worth giving it a good try. Skeptical but desperate, I decided to go all in with it.

The first session was just five minutes long. I sat in my chair, closed my eyes, and listened to the calm voice of the group facilitator guide us through a body scan. I was supposed to notice the sensations in my feet, then my legs, and so on.

My mind wandered a hundred times, but I kept bringing it back. When the session ended, I didn’t feel transformed, but I did feel a little calmer. That was enough to keep me coming back.

Building Practice

Over the next few weeks, I learned that mindfulness isn’t a quick fix. It’s practice, and like any practice, it takes time and consistency. I started with five minutes a day, then gradually increased to ten, then twenty. I explored different techniques: breath awareness, body scans, mindful walking, and even mindful eating.

At first, I thought I was doing it wrong. My mind wandered constantly. I’d get frustrated and judge myself for not being “good” at meditating. But over time, I learned that the wandering mind is part of the process.

The goal isn’t to stop your thoughts —but rather to notice them without getting caught up in them.

How Mindfulness Helped My Anxiety

Here’s how mindfulness began to shift my relationship with anxiety:

1. It Helped Me Recognize My Triggers

Before mindfulness, I often felt blindsided by anxiety. It would hit me out of nowhere, and I’d spiral. But as I became more aware of my thoughts and bodily sensations, I started to notice patterns. I realized that certain situations, thoughts, or even times of day were more likely to trigger anxiety. This awareness gave me a sense of control. I could prepare for those moments or respond more skillfully when they happened.

2. It Created Space Between Me and My Thoughts

One of the most powerful lessons mindfulness taught me is that I am not my thoughts. When anxiety would whisper, “You’re going to mess this up,” I used to believe it without question. But mindfulness helped me see those thoughts as just that —thoughts. Not facts. Not prophecies. Just mental events passing through my mind. This shift was liberating.

3. It Grounded Me in the Present

Anxiety thrives in the future. It feeds on “what ifs” and worst-case scenarios. Mindfulness anchored me in the now. When I felt a wave of anxiety coming on, I’d pause and ask myself:

What’s happening right now?

Often, the present moment was actually okay. My breath was steady. My body was safe. The catastrophe I feared didn’t happen. This grounding helped me ride out the waves of anxiety without getting swept away.

4. It Taught Me Self-Compassion

Mindfulness isn’t just about awareness—it’s also about kindness. I used to be incredibly hard on myself for feeling anxious. I’d beat myself up for not being “stronger” or “more together.” But mindfulness encouraged me to treat myself with the same compassion I’d offer a friend. I learned to say, “This is hard, and that’s okay,” instead of, “What’s wrong with you?” That shift in self-talk made a huge difference.

5. It Helped Me Sleep Better

Sleep and anxiety have a complicated relationship. The more anxious I felt, the harder it was to sleep—and the less I slept, the more anxious I became. Mindfulness helped break that cycle. I started using body scans and breath awareness techniques before bed. They calmed my nervous system and quieted my mind, making it
easier to fall asleep and stay asleep.

Challenges Along the Way

I won’t pretend it was all smooth sailing. There were days when I didn’t want to meditate. Days when sitting with my thoughts felt unbearable. Times when I questioned whether it was working at all. But I kept showing up.

I reminded myself that mindfulness isn’t about achieving a certain state—it’s about being with whatever is here, with openness and curiosity.

Integrating Mindfulness Into Daily Life

Eventually, mindfulness became more than just a practice I did on a cushion. It became a way of living. I started bringing mindful awareness into everyday activities: brushing my teeth, drinking coffee, and walking to work. I learned to pause and take a breath before reacting. I became more present in conversations, more attuned to my body, and more accepting of my emotions.

The Bigger Picture

Mindfulness didn’t “cure” my anxiety. I still have anxious moments. But now, I have tools to navigate them. I don’t feel powerless or overwhelmed. I’ve built a relationship with my anxiety—one that’s based on understanding rather than fear.

More importantly, mindfulness helped me reconnect with myself. It reminded me that I’m not broken. That I don’t need to fix every uncomfortable feeling. That I can be with what is happening in the moment and still be okay.

Final Thoughts

If you’re struggling with anxiety, I want you to know that you’re not alone—and that change is possible.
Mindfulness might not be a magic bullet, but it can be a powerful ally. Start small. Be patient. Be kind to yourself. And remember: every moment is a chance to begin again.

© D’vorah Elias 2025
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