Using Mindfulness to Stay Present
Anxiety Isn’t the Enemy: Using Mindfulness to Stay Present
If you’ve ever felt your heart race before a test, your stomach twist before speaking up in class, or your thoughts spinning when checking social media, you know how anxiety can feel like a constant battle.
The thing is, anxiety isn’t the enemy.
Most of us try to fight it, push it away, or convince ourselves we shouldn’t feel it. But the harder we fight, the stronger it seems to get. Mindfulness teaches a different approach: observe, accept, and live alongside anxiety instead of letting it control you.
Step 1: Shift From Fighting to Observing
Instead of thinking:
“I have to get rid of this feeling.”
Try:
“I notice my body feels tense. My thoughts are racing. That’s anxiety right now, it’s here.”
Mindfulness is about watching your thoughts and feelings like clouds passing in the sky. You don’t have to make them disappear, and you don’t have to act on them. You just notice them.
Step 2: Notice Your Body
Anxiety usually shows up in your body before your mind fully catches on. Try scanning for tension:
Shoulders tight?
Heart racing?
Stomach twisting?
Hands sweaty?
Just name what you feel:
“Tension in my shoulders. Fast heartbeat. Butterflies in my stomach.”
When you notice sensations without judging them, they lose some of their power. You’re telling your brain, “I see you, but you don’t get to run the show.”
Step 3: Try Journaling Prompts for Mindfulness
Writing down what you notice can be surprisingly calming. Try prompts like:
“Right now, I notice my thoughts saying…”
“Right now, my body feels…”
“If I could step back and watch my anxiety like a movie, what would I see?”
“One thing I can do right now that matters to me, even with this feeling, is…”
Step 4: Accepting Anxiety (Without Liking It)
Acceptance doesn’t mean giving up. It means:
Feeling anxious and still moving toward what matters.
Not letting discomfort stop you from speaking, participating, or trying.
Understanding that anxiety is temporary. It doesn’t define you.
A simple mindfulness phrase:
“I notice this anxiety. It’s here. And I can still do what matters.”
Even if your heart is racing, even if thoughts feel out of control you can still take action.
Step 5: Make Mindfulness a Habit
Pause for a few breaths when you feel tension.
Take a minute to notice sensations during transitions (walking to class, washing your hands, sitting down to do homework).
Practice without expecting anxiety to vanish. It’s about building awareness, not perfection.
Over time, mindfulness helps anxiety feel less like a storm that must be fought and more like a cloud passing in the sky—you notice it, it moves, and you keep living.
