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Anxiety journal prompts7/13/2023 ![]() ![]() Not super keen on sitting in silence? You can also use a guided meditation app like Headspace or search YouTube for guided meditation tracks to get started. Science also supports this approach researchers at Johns Hopkins University found that mindful meditation can help ease symptoms of anxiety and depression. This is a form of mindfulness meditation, and Firstein recommends doing it for at least ten minutes to truly feel the benefits. ![]() “As soon as thoughts come in, focus on the breath again,” she says. “I recommend sitting quietly, upright and focusing on your breath to feel present in the moment,” says Irina Firstein, LCSW, a licensed individual and couple’s therapist. But study authors suggest that meditative practices like mindfulness (which has been shown to help control anxiety) could potentially reduce this risk.ģ More Ways to Calm Anxiety in a Hurry 1. According to a 2018 study published in BMJ Open, anxiety may increase the risk of developing cognitive conditions such as Alzheimer’s disease. According to Jon Kabat-Zinn, PhD, a molecular biologist and meditation teacher, mindfulness is an “awareness that arises through paying attention, on purpose, in the present moment, nonjudgmentally.” Proponents say that mindfulness meditation can contribute to stress reduction, improved sleep, heightened focus and increased creativity, just to name a few. Sitting down and letting your thoughts and ideas flow out of your brain and into a notebook is a great way be mindful. According to a Stanford University report, “Both research in the field of writing and writing pedagogy have been built to a large extent on the premise that, as a fundamental discourse process, writing has critical connections to speaking.” Basically, writing can make you a better speaker-simple as that. Why? It’s a way to practice translating your thoughts into words. It Can Improve Your Communication SkillsĬommunication is one of those things we could probably all stand to get a little better at. It Might Make You HappierĪ 2013 study by researchers at the University of Michigan showed that, among people with major depression, journaling for 20 minutes a day lowered their depression scores significantly. ![]()
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