Daily Mindfulness Tips for Social Anxiety

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Start your day with five deep breaths to become aware of the present moment. Getty / Photographer's Choice RF

While you may think that meditation and mindfulness are luxuries for those without busy and hectic lives, learning to slow down and train your brain to be present in the moment can have long lasting effects on your mental health.

Mindfulness and meditation help your brain to become more efficient, integrated, and with improved attention and focus. One easy way to add mindfulness to your life is to practice being mindful as you go about your day.

If you suffer with social anxiety, this can also help you to gain control of runaway negative thoughts.

Being mindful means paying attention on purpose, being present in the moment, and not judging your experiences.

Simple Daily Ways to Become More Mindful

  1. Become Aware. When you are doing routine activities such as brushing your teeth, showering, or walking through your neighborhood, pay attention to the sensations, sights, and sounds rather than becoming lost in your train of thought.​
  2. Start Aware. Start your day with awareness. Instead of jumping out of bed and into your day, take a moment to be present and mindful of your surroundings.​
  3. Practice in Short Bursts. It's easier to be mindful in short bursts. Practice being aware and mindful for 20 minutes out of your day. As you become better at it, you can build up to more.
  4. Choose Prompts. Choose some signs and signals that will be prompts for you to enter a mindful state, such as the phone ringing, walking through a particular doorway, or when you are eating or drinking. Having prompts will keep you on track with your awareness.
  1. Practice Meditation. It's easier to be mindful if you have already trained yourself to think that way. Join a meditation class or a retreat to develop your skills.
  2. Shift Your Set Point. Most people have a natural set point in terms of mood and negative thinking; however, this can be shifted with mindfulness practice. Move towards becoming more mindful and able to manage your emotions.​
  1. Notice Your Posture. Become aware of when you shift from standing to sitting, or any other posture shift. Feel the changes in your body.​
  2. Take Five Breaths. First thing in the morning and last thing at night, take five mindful breaths to become aware of your surroundings. Starting and ending your day like this will help to keep you focused on your goal of being mindful throughout the day.​

Sources:

Monash University. Daily Mindfulness Tips. Accessed August 31, 2014.

Psych Central. 7 Easy Ways to Be Mindful Every Day. Accessed August 31, 2014.

Psychology Today. 5 Tips for Integrating Mindfulness into Everyday Life. Accessed August 31, 2014.

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