Expert insight: How can mindfulness help with anxiety and stress?

Practising mindfulness can help people to reduce stress, enhance their overall wellbeing, and develop a deeper understanding of themselves and their surroundings. We invited esteemed chartered clinical and counselling psychologist Dr Vania Piludu to tell us more about mindfulness, including how specific techniques can be incorporated into therapy practice, as well as tips for practising mindfulness at home. The leading specialist also offers expert insight on the benefits of mindfulness for people with anxiety, stress and low mood.

What is mindfulness and how does it work as a therapeutic practice?

Mindfulness is the ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Human beings already have this attitude, they have just to learn how to access it.

During therapy practice, I can teach breathing techniques and play overtone instruments with the aim to help clients to achieve these therapeutic goals.

Can mindfulness help with anxiety and stress management?

Researchers reviewed more than 200 studies of mindfulness among healthy people and found mindfulness-based therapy was especially effective for reducing stress, anxiety and depression. My experience confirms these outcomes. I could observe that my clients are feeling better when they stay in the 'here and now', especially clients with anxiety, panic and low mood.

What are the proven benefits of incorporating mindfulness into my daily life?

Studies suggest that focusing on the present can have a positive impact on health and wellbeing. Mindfulness-based treatments have been shown to reduce anxiety and depression. There's also evidence that mindfulness can reduce insomnia, increase your sense of wellbeing, and increase energy both mentally and physically. Mindfulness sharpens your memory, increases your focus and attention and creates clearer, more focused thinking.

Are there specific mindfulness techniques or exercises I can try on my own?

You could lie on your back with your legs extended and arms at your sides, palms facing up. Put attention on your breathing and observe without judgement the feelings when you inhale and exhale. Then, focus your attention slowly and deliberately on each part of your body in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.

 

If you think you could benefit from practising mindfulness and wish to schedule a consultation with Dr Piludu, you can do so by visiting her Top Doctors profile.