Tailored mindfulness techniques for different types of anxiety

The Star

a day ago

Although mindfulness is generally useful in easing anxiety and stress, it doesn't work the same for everybody. — AFP
In a world full of constant obligations, notifications and pressures, it's becoming urgent to find simple ways of making our daily lives more manageable.
Mindfulness is one such practice, and it's gaining ground.
Now, an American study suggests that different kinds of mindfulness practices might be helpful for different types of anxiety.
Mindfulness has its roots in traditional meditation techniques.
It involves embracing the present moment and accepting it as it is, without judgement.
You breathe, feel and observe your thoughts, without trying to change them.
Once seen as a spiritual practice, it has now gained legitimacy in the therapeutic field.
And with good reason: it has proven its effectiveness in tackling anxiety and stress.
But mindfulness doesn't work in the same way for everyone.
So why does it work better for some people?
And above all, how can we adapt this practice to each individual?
This is the subject of a study published in the journal Neuroscience & Biobehavioral Reviews .
Its authors suggest adjusting the form of mindfulness practised according to the type of anxiety experienced.
The results are based on solid data and confirm what many people feel, without always being able to explain it.
'A lot of research has shown that mindfulness can reduce anxiety symptoms,' explains study co-author and Washington University (WashU) in Saint Louis' Mindfulness Science & Practice research cluster postdoctoral research associate Dr Resh Gupta in a news release.
'We all experience anxiety, but it can manifest in many different ways.
'It's a tough problem to pin down.'
To find out more, the researchers explored how the brain works, in particular, what is known as cognitive control.
This function helps us stay focused, resist distractions and make choices in line with our intentions.
Anxiety, however, scrambles this mechanism.
It invades the mind, upsetting priorities and complicating decision-making.
Conversely, mindfulness can reinforce this ability to stay on course.
Moreover, certain techniques are more suited to different profiles.
Focused-attention mindfulness meditation, for example, enables people experiencing a lot of anxious thoughts to focus on an anchor point such as breathing.
'You keep bringing your attention back to that anchor every time your mind wanders.
'Instead of focusing on the worry, you're focusing on the present moment experience,' Dr Gupta explains.
Other people experience anxiety in a more physical way, with rapid heartbeat, sweaty palms and tightness in the chest.
For them, an approach called open monitoring seems more beneficial.
It involves observing and welcoming everything that arises, without judgement or rejection.
It's a way of making peace with our inner turmoil, rather than fighting it.
This research is part of a wider dynamic, supported by the WashU Mindfulness Science and Practice cluster, which also organises events open to all.
'We're dedicated to helping the WashU and greater St Louis community get access to tools to learn about mindfulness science and practice,' says Dr Gupta.
For study co-author and WashU professor of psychological and neurological sciences Dr Todd Braver, offering a variety of options is essential.
'People have different options they can choose from, so it becomes easier to find one that best fits your particular temperament, concerns or current situation,' he says.
Gone is the one-size-fits-all model.
The future of mindfulness promises to be more flexible and more personalised, with an approach that's in tune with each individual, transforming an age-old practice into an everyday tool. – AFP Relaxnews