How to tailor various 'anxiety-reducing' techniques to better suit your own needs

Combining various mindfulness-based interventions (MBIs) can have numerous health benefits, according to new research.

concept of yoga mindfulness meditation

Anxiety-reducing techniques you read about online can be tailored to better suit your needs.

Image by Benjavisa Ruangvaree Art on Shutterstock
  • Mindfulness is typically described as the ability to become more aware of your physical, mental, and emotional well-being at the present moment, without any negative perceptions.
  • In a 2019 UK-based study, participants who tailored various self-help practices to fit their individual circumstances and anxieties found them much more beneficial after as little as 5 minutes per day.
  • Different mindfulness techniques fit well together – here, we take a look at how to tailor various combinations to suit your individual needs.

    How do mindfulness-based interventions (MBIs) work?

    peace of mind label on wooden surface

    Achieving peace of mind through various mindfulness techniques is easier than you think.

    Photo by Coompia77 on Shutterstock

    What is mindfulness?
    While there is currently no universally accepted definition for mindfulness (as it can vary depending on each person's definition of mindfulness or how to achieve it), the general idea associated with mindfulness is that you become more aware of your physical, mental, and emotional well-being at the present moment.

    A 2019 study assessed how MBIs have been applied successfully across different populations of people, reaching a conclusion that even brief exposure (as little as 5 minutes a day) can impact numerous health-related incomes such as anxiety, depression, stress, and cognitive outcomes.

    Some examples of MBIs include:

    • Yoga
    • Meditation
    • Progressive muscle relaxation
    • Breathing exercises
    • Guided imagery practices

    Mental health professionals suggest that through mindfulness practices, we can separate ourselves from negative thoughts, emotions, and bodily sensations that revolve around the daily stresses in our lives. This kind of separation allows us to gain perspective and find it easier to address the issues we're facing.

    Combine multiple techniques to achieve the best results.

    While anxiety patients generally pick one type of MBI and test it, switching to another if that one is unsuccessful, research shows that psychological stress-management techniques like these are best in combination with each other instead of one by one. In 2019, a separate study by UK-based researchers Xu Wang, Connie Smith, Laura Ashley, and Michael E. Hyland looked at the impact of tailoring specific mindfulness-based interventions to each individual in their study of stroke survivors struggling with anxiety.

    Based on the results, two things are clear:

    • After the participants tailored these self-help practices to fit their individual circumstances and anxieties, they were perceived as more acceptable, user-friendly, and beneficial.
    • In order for these mindfulness techniques to be most beneficial, they should be practiced once per day.

    Which MBI techniques go well together?

    woman in yoga position focusing on breathing concept of mindfulness techniques

    Focusing on your breathing is a critical part of most MBI practices.

    Photo by fizkes on Shutterstock

    Mindful breathing and meditation
    Pausing and taking a few deep breaths is a good way to get a handle on your emotions, but in order for mindful breathing exercises to really work, research suggests you pay attention to the physical senses as well.

    In this beginner's guide to meditation, it's suggested to "follow your breath" for two minutes before really anchoring yourself in a meditation session. Naturally, your mind will wander. Take note of the distraction but don't let it consume you.

    Simply ignoring the outside world to try to focus on your breathing will only create more distractions. Instead, allowing yourself to be aware of your physical surroundings will make it much easier to eventually tune those things out and focus on your breathing.

    Yoga and mindful breathing
    Simply "going through the motions," as many do when following a yoga tutorial on Youtube or practicing something they read about online, isn't nearly as impactful as allowing the natural flow of yoga and breathing to carry you into a calm state of mind.

    Research supports the idea that yoga, in combination with mindful breathing techniques, can improve physical and mental health through regulating the hypothalamic-pituitary-adrenal (HPA) axis, which is our central stress response system.

    Progressive muscle relaxation, mindful breathing, and guided imagery
    Progressive muscle relaxation is the technique where you tense a group of muscles as you breathe in and relax that group of muscles as you breathe out. It incorporates mindful breathing, but guided imagery practices can take this anxiety-reducing technique to the next level.

    Progressive muscle relaxation looks like this:

    • Breathe in, tensing the first muscle group hard, but not hard enough to cause discomfort or cramping, for a maximum of 10 seconds.
    • Breathe out, completely relaxing the muscle group suddenly. This shouldn't be a gradual release, it should be a quick release.
    • Relax for a maximum of 20 seconds before moving onto the next muscle group.

    A breakdown of muscle groups and how-to instructions for muscle relaxation can be found via the University of Michigan's Health Library website. It's important to do this technique in the correct muscle group order to allow yourself to benefit from the experience.

    Once you've completed this technique a few times and feel familiar with how it goes, adding guided imagery practices can help you work on your timing and release/relaxation moments can become more impactful.

    This is what aliens would 'hear' if they flew by Earth

    A Mercury-bound spacecraft's noisy flyby of our home planet.

    Image source: sdecoret on Shutterstock/ESA/Big Think
    Surprising Science
    • There is no sound in space, but if there was, this is what it might sound like passing by Earth.
    • A spacecraft bound for Mercury recorded data while swinging around our planet, and that data was converted into sound.
    • Yes, in space no one can hear you scream, but this is still some chill stuff.

    First off, let's be clear what we mean by "hear" here. (Here, here!)

    Sound, as we know it, requires air. What our ears capture is actually oscillating waves of fluctuating air pressure. Cilia, fibers in our ears, respond to these fluctuations by firing off corresponding clusters of tones at different pitches to our brains. This is what we perceive as sound.

    All of which is to say, sound requires air, and space is notoriously void of that. So, in terms of human-perceivable sound, it's silent out there. Nonetheless, there can be cyclical events in space — such as oscillating values in streams of captured data — that can be mapped to pitches, and thus made audible.

    BepiColombo

    Image source: European Space Agency

    The European Space Agency's BepiColombo spacecraft took off from Kourou, French Guyana on October 20, 2019, on its way to Mercury. To reduce its speed for the proper trajectory to Mercury, BepiColombo executed a "gravity-assist flyby," slinging itself around the Earth before leaving home. Over the course of its 34-minute flyby, its two data recorders captured five data sets that Italy's National Institute for Astrophysics (INAF) enhanced and converted into sound waves.

    Into and out of Earth's shadow

    In April, BepiColombo began its closest approach to Earth, ranging from 256,393 kilometers (159,315 miles) to 129,488 kilometers (80,460 miles) away. The audio above starts as BepiColombo begins to sneak into the Earth's shadow facing away from the sun.

    The data was captured by BepiColombo's Italian Spring Accelerometer (ISA) instrument. Says Carmelo Magnafico of the ISA team, "When the spacecraft enters the shadow and the force of the Sun disappears, we can hear a slight vibration. The solar panels, previously flexed by the Sun, then find a new balance. Upon exiting the shadow, we can hear the effect again."

    In addition to making for some cool sounds, the phenomenon allowed the ISA team to confirm just how sensitive their instrument is. "This is an extraordinary situation," says Carmelo. "Since we started the cruise, we have only been in direct sunshine, so we did not have the possibility to check effectively whether our instrument is measuring the variations of the force of the sunlight."

    When the craft arrives at Mercury, the ISA will be tasked with studying the planets gravity.

    Magentosphere melody

    The second clip is derived from data captured by BepiColombo's MPO-MAG magnetometer, AKA MERMAG, as the craft traveled through Earth's magnetosphere, the area surrounding the planet that's determined by the its magnetic field.

    BepiColombo eventually entered the hellish mangentosheath, the region battered by cosmic plasma from the sun before the craft passed into the relatively peaceful magentopause that marks the transition between the magnetosphere and Earth's own magnetic field.

    MERMAG will map Mercury's magnetosphere, as well as the magnetic state of the planet's interior. As a secondary objective, it will assess the interaction of the solar wind, Mercury's magnetic field, and the planet, analyzing the dynamics of the magnetosphere and its interaction with Mercury.

    Recording session over, BepiColombo is now slipping through space silently with its arrival at Mercury planned for 2025.

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