英文原文
Mindfulness Therapy for Managing Anxiety: 15 Exercises
Anxiety can leave a person feeling totally alone. Countless people worldwide understand what it’s like and share the same fears, struggles, and behavioral tendencies. While anxiety may feel unavoidable, mindfulness practices can significantly benefit psychological, cognitive, and physical health and manage experiences of anxiety. Mindfulness helps clients cope with tough times and encourages and enhances their moments of joy. It can enable them to put anxiety in its place and make it a smaller part of life.
This article explores how mindfulness therapy can help those with anxiety and introduces techniques and exercises for use inside and outside treatment. Mindfulness therapy encourages clients to stop trying to cope with anxiety, leave anxiety alone instead of experiencing it as an emotion, feeling, thought, or sensation, not act on anxiety, preventing it from controlling what they do, nurture compassion toward themselves and their emotional life, and move away from a constant state of anxious discomfort.
Mindfulness has the potential to switch off or manage emotional reactivity to anxiety-inducing situations; it helps people pause, rise above the turmoil, see with greater clarity, and respond with freedom. Mindfulness-based therapy helps clients find a way to live with anxiety and follow a more meaningful path in life by developing psychological flexibility. Mindfulness allows individuals to shift their attention to what is happening in their current situation, rather than being drawn into physiological sensations.
Mindfulness-based therapy has showed large and clinically significant effects in treating anxiety and depression. These positive mental health changes also appear to last. Mindfulness techniques can help clients manage and move on from anxiety. They will learn to benefit from mindful pause: a moment of hesitation between stimulus and response, stopping automatic and often adverse, fast reactions, and witness state: a chance to step back and view the situation more objectively.
Together, these techniques help free individuals from ingrained, automatic reactions, often present in emotionally charged situations. The following two related techniques can also help clients manage their relationship with anxiety. Acceptance and Commitment Therapy (ACT) offers clients a mindful way out of their fears and anxiety and the opportunity to regain control over their lives in three steps: accept using mindfulness to accept the anxiety being experienced, choose choosing a direction in life by identifying values and life goals, and take action taking the steps required to realize those goals and committing to action and change.
ACT does not perpetuate the struggle through managing emotional and mental pain; instead, mindful self-compassion changes the client’s relationship with anxious discomfort and how they act in its presence. Anxiety is inevitable. It is the struggle with the emotional pain associated with it that can have negative effects, including increased activation of the sympathetic nervous system, causing a feeling of high alertness and physical stress, nonproductive, unhelpful, and unsuccessful hard work in managing anxiety, often only works in the short term, providing temporary relief, doesn’t change the nature of the negative thoughts and feelings, and reduces the quality of life, leaving the individual feeling stuck and inauthentic.
Mindfulness therapy can change relationships with anxiety by replacing unhelpful thinking and behavior with positive alternatives. Unhelpful thinking and behavior include arguing with anxious thoughts, reassuring ourselves that our fears will not come true, answering all the questions and what ifs, trying to control and fight anxiety, and practicing self-blame and avoidance. Helpful thinking and behavior include looking beneath the surface of the anxiety message and checking in with personal values, practicing acceptance, allowing anxiety to be and becoming willing to experience it, allowing anxiety to be seen as an overprotective caregiver, practicing self-compassion, and changing intention from one of distraction to one of self-care.
Grounding exercises and breathing techniques are closely aligned with mindfulness and have incredible potential for helping clients handle their background level of anxiety and specific anxiety-causing situations. Grounding helps us stay present and centered when practicing mindfulness techniques or during situations that cause anxiousness. Grounding tools and practices help clients detach from the anxiety they are experiencing and focus on what is within their control. Examples include mental techniques involved in focusing the mind, physical techniques that encourage a fuller experience of the senses, and soothing techniques that foster self-compassion and self-kindness.
Grounding, rather than trying to resolve the cause of anxiety, can provide temporary and long-term peace from its effects. Through mindful breathing techniques, it is possible to engage the parasympathetic nervous system and calm both body and mind while releasing feel-good endorphins. Breathing techniques can be learned quickly and become more automatic with practice. They are powerful tools for accepting and moving on from feelings of anxiety and are equally helpful when associated with pain related to illness or injury.
The following free meditation scripts target multiple age groups, providing moments of calm and peace, a break from anxiety, and the opportunity to stay in the present. Five Senses is a simple, practical, and versatile mindfulness script valuable for evoking a mindful state in adults and is especially helpful with children. Use it when preparing for events known to cause anxiety or for a much-needed break in times of stress. Raisin Meditation is a classic meditation script for bringing anyone back to the present by focusing on food: its taste, smell, and texture. Meditation Grounding Scripts for Children are practical grounding scripts for younger and older children to teach young people to look inside themselves for inner peace, finding calm and self-compassion.
The following workbooks and worksheets can help clients develop awareness and compassion without judgment regarding their anxiety. FLARE for Anxiety and Fear worksheet encourages clients not to fight anxiety but to accept it mindfully. This exercise aims to allow anxiety to just be without engaging with or judging it. The Documentary of You worksheet helps reduce the anxiety associated with how you feel. You may begin to see that the sensations, thoughts, and feelings associated with anxiety are like words on a page. We can observe them without letting them control our thoughts, feelings, or behavior.
The ‘I Am’ Mantra for Anxiety worksheet helps clients observe how they react to difficult descriptions of themselves. “I am neither this nor that, but instead I Am.” The Who Am I Beyond My Anxiety? worksheet focuses on how to describe yourself. The Breath Awareness While Waiting worksheet uses our breathing to manage those times when we have no focus and anxiety can get the better of us. Breathing techniques help in several ways: calming the sympathetic nervous system, increasing the perception of control, and providing a focus. Creating a Mindfulness Anxiety Plan worksheet explores anxiety triggers and mindfulness activities that may help.
There are many wonderful books about mindfulness and managing anxiety. We have chosen three that combine both. Biofeedback and Mindfulness in Everyday Life: Practical Solutions for Improving Your Health and Performance by Inna Khazan helps train your body to manage its involuntary actions, such as breathing and heart rate, to handle anxiety, fear, and insomnia. The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias and Worry Using Acceptance and Commitment Therapy by John Forsyth and Georg Eifert is hugely powerful for getting your mind unstuck and tackling anxiety and fear by nurturing your capacity for acceptance, kindness, and compassion. The Mindfulness Workbook for Anxiety: The 8-Week Solution to Help You Manage Anxiety, Worry, and Stress by Tanya Peterson offers effective and lasting relief and a focus for peace and wellbeing.
The following three apps are all designed for easing and handling anxiety through mindfulness and other relaxation techniques. Breathe2Relax teaches users how to manage their stress through guided breathing. Headspace offers over 500 meditations to help people overcome stress and anxiety and build resilience. Anxiety Solution offers a complete anxiety toolkit to help manage anxious thoughts and behaviors.
Practicing mindfulness helps us regain control over our anxiety and improves our overall physical and mental wellbeing. We offer an essential training bundle called Mindfulness X that covers eight pillars of mindfulness in detail and provides professionals with the knowledge and tools needed to offer mindfulness training. Use it to introduce your clients to the here and now, awareness of automatic thinking, and cultivating a caring and compassionate relationship with the self.
The effects of anxiety can be crippling. However, by combining mindfulness and action, it is possible to accept it and move forward. It is unnecessary to avoid or tightly control anxiety; instead, it’s important to recognize it as part of life without letting it change how clients see themselves. With an outlook of self-compassion, it is possible to not act on anxiety but to see it as a mental or physical response to situations that have happened or are yet to happen. Mindfulness can reduce reactiveness, put life into perspective, and encourage the psychological flexibility essential to build resilience. By creating a mindful pause between stimulus and response and the opportunity to step back and view situations more objectively, we can become free of automatic, unwanted reactions.
This article provides mindfulness exercises and worksheets for your clients to help change their relationships with anxiety rather than attempt to fight or remove it. Explore the mindful techniques, tailoring them to the individual and the situation, and help your clients experience the many psychological and physiological benefits.
中文翻译
正念疗法管理焦虑：15种练习
焦虑会让人感到完全孤独。全世界无数人都理解这种感觉，并分享着相同的恐惧、挣扎和行为倾向。虽然焦虑可能感觉不可避免，但正念练习可以显著有益于心理、认知和身体健康，并管理焦虑体验。正念帮助客户应对艰难时期，鼓励并增强他们的快乐时刻。它能使他们将焦虑置于适当位置，使其成为生活中较小的一部分。
本文探讨了正念疗法如何帮助那些有焦虑的人，并介绍了在治疗内外使用的技巧和练习。正念疗法鼓励客户停止试图应对焦虑，让焦虑独自存在，而不是将其体验为情绪、感觉、思想或感觉，不根据焦虑行动，防止它控制他们的行为，培养对自己和情感生活的同情心，并远离持续的焦虑不适状态。
正念有可能关闭或管理对引发焦虑情境的情绪反应；它帮助人们暂停，超越混乱，更清晰地看待，并自由地回应。基于正念的疗法通过发展心理灵活性，帮助客户找到一种与焦虑共存的方式，并遵循更有意义的生活道路。正念允许个人将注意力转移到当前情境中正在发生的事情上，而不是被生理感觉所吸引。
基于正念的疗法在治疗焦虑和抑郁方面显示出巨大且临床显著的效果。这些积极的心理健康变化似乎也能持续。正念技巧可以帮助客户管理并摆脱焦虑。他们将学会从正念暂停中受益：刺激和反应之间的犹豫时刻，停止自动且通常不利的快速反应，以及见证状态：退一步更客观地看待情境的机会。
这些技巧共同帮助个人摆脱根深蒂固的自动反应，这些反应通常出现在情绪激动的情境中。以下两种相关技巧也可以帮助客户管理与焦虑的关系。接受与承诺疗法（ACT）为客户提供了一种摆脱恐惧和焦虑的正念方式，并通过三个步骤重新获得对生活的控制：接受使用正念接受正在经历的焦虑，选择通过识别价值观和生活目标选择生活方向，以及采取行动采取实现这些目标所需的步骤并承诺行动和改变。
ACT不会通过管理情感和心理痛苦来延续斗争；相反，正念自我同情改变了客户与焦虑不适的关系以及他们在其面前的行为方式。焦虑是不可避免的。正是与相关情感痛苦的斗争可能产生负面影响，包括增加交感神经系统的激活，导致高度警觉和身体压力的感觉，管理焦虑的非生产性、无帮助且不成功的努力，通常只在短期内有效，提供暂时的缓解，不改变负面思想和感觉的性质，并降低生活质量，让个人感到被困和不真实。
正念疗法可以通过用积极的替代品取代无益的思维和行为来改变与焦虑的关系。无益的思维和行为包括与焦虑思想争论，安慰自己我们的恐惧不会成真，回答所有问题和假设，试图控制和对抗焦虑，以及练习自责和回避。有益的思维和行为包括查看焦虑信息表面之下并与个人价值观核对，练习接受，允许焦虑存在并愿意体验它，允许焦虑被视为过度保护的保护者，练习自我同情，并将意图从分心转变为自我关怀。
接地练习和呼吸技巧与正念密切相关，并具有帮助客户处理背景焦虑水平和特定引发焦虑情境的惊人潜力。接地帮助我们在练习正念技巧或处于引起焦虑的情境时保持当下和中心。接地工具和实践帮助客户脱离他们正在经历的焦虑，并专注于他们能控制的事情。例子包括涉及集中注意力的心理技巧，鼓励更全面感官体验的身体技巧，以及培养自我同情和自我友善的舒缓技巧。
接地，而不是试图解决焦虑的原因，可以提供暂时和长期的平静，免受其影响。通过正念呼吸技巧，可以激活副交感神经系统，平静身心，同时释放感觉良好的内啡肽。呼吸技巧可以快速学习，并通过练习变得更自动。它们是接受并摆脱焦虑感的强大工具，在与疾病或伤害相关的疼痛时同样有帮助。
以下免费冥想脚本针对多个年龄组，提供平静和和平的时刻，从焦虑中休息，并有机会保持当下。五感是一个简单、实用且多功能的冥想脚本，对唤起成人的正念状态很有价值，对儿童尤其有帮助。在准备已知会引起焦虑的事件或在压力时期急需休息时使用它。葡萄干冥想是一个经典的冥想脚本，通过专注于食物：其味道、气味和质地，将任何人带回当下。儿童冥想接地脚本是针对年幼和年长儿童的实用接地脚本，教导年轻人向内寻找内心平静，找到平静和自我同情。
以下工作簿和工作表可以帮助客户发展对焦虑的意识和同情，而不加评判。焦虑和恐惧的FLARE工作表鼓励客户不要对抗焦虑，而是正念地接受它。这个练习旨在允许焦虑存在而不参与或评判它。你的纪录片工作表有助于减少与你的感受相关的焦虑。你可能开始看到与焦虑相关的感觉、思想和情感就像页面上的文字。我们可以观察它们而不让它们控制我们的思想、情感或行为。
焦虑的“我是”咒语工作表帮助客户观察他们如何对困难的自我描述做出反应。“我既不是这个也不是那个，而是我是。”我是谁超越我的焦虑？工作表专注于如何描述自己。等待时的呼吸意识工作表使用我们的呼吸来管理那些我们没有焦点且焦虑可能占上风的时候。呼吸技巧在几个方面有帮助：平静交感神经系统，增加控制感，并提供焦点。创建正念焦虑计划工作表探讨焦虑触发因素和可能有所帮助的正念活动。
有许多关于正念和管理焦虑的精彩书籍。我们选择了三本结合两者的书。伊娜·卡赞的《日常生活中的生物反馈和正念：改善健康和表现的实用解决方案》帮助训练你的身体管理其不自主行为，如呼吸和心率，以处理焦虑、恐惧和失眠。约翰·福赛斯和乔治·艾弗特的《焦虑的正念和接受工作簿：使用接受与承诺疗法摆脱焦虑、恐惧和担忧的指南》通过培养你的接受、善良和同情能力，极大地帮助你摆脱思维困境并应对焦虑和恐惧。坦尼娅·彼得森的《焦虑的正念工作簿：帮助你管理焦虑、担忧和压力的8周解决方案》提供有效且持久的缓解，并专注于和平和幸福。
以下三个应用程序都旨在通过正念和其他放松技巧缓解和处理焦虑。Breathe2Relax教导用户如何通过引导呼吸管理压力。Headspace提供超过500种冥想，帮助人们克服压力和焦虑并建立韧性。Anxiety Solution提供一个完整的焦虑工具包，帮助管理焦虑思想和行为。
练习正念帮助我们重新获得对焦虑的控制，并改善我们的整体身心健康。我们提供一个名为Mindfulness X的基本培训包，详细涵盖正念的八个支柱，并为专业人士提供提供正念培训所需的知识和工具。用它向你的客户介绍此时此地，自动思维的意识，以及培养与自我的关怀和同情关系。
焦虑的影响可能是毁灭性的。然而，通过结合正念和行动，可以接受它并向前迈进。没有必要避免或严格控制焦虑；相反，重要的是将其视为生活的一部分，而不让它改变客户如何看待自己。以自我同情的视角，可以不根据焦虑行动，而是将其视为对已经发生或尚未发生情境的心理或生理反应。正念可以减少反应性，将生活置于视角中，并鼓励建立韧性所必需的心理灵活性。通过在刺激和反应之间创造正念暂停，并有机会退一步更客观地看待情境，我们可以摆脱自动、不想要的反应。
本文为你的客户提供正念练习和工作表，以帮助改变他们与焦虑的关系，而不是试图对抗或消除它。探索正念技巧，根据个人和情境进行调整，并帮助你的客户体验许多心理和生理益处。
文章概要
本文介绍了正念疗法如何帮助管理焦虑，特别是针对中年人群，提供了15种实用练习。文章首先指出焦虑的普遍性，并强调正念练习在心理、认知和身体健康方面的益处。正念疗法鼓励客户停止对抗焦虑，培养自我同情，并通过正念暂停和见证状态等技巧管理情绪反应。文章详细描述了接受与承诺疗法（ACT）的三步法：接受、选择和行动，以及如何用有益思维和行为替代无益模式。接地练习和呼吸技巧被强调为有效的正念工具，帮助客户保持当下并平静身心。此外，文章推荐了冥想脚本、工作簿、书籍和应用程序等资源，以支持正念实践。最后，文章总结正念能减少反应性，增强心理灵活性，帮助客户与焦虑建立更健康的关系，从而改善生活质量。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：这篇文章就像一本教你如何对付“担心小怪兽”的魔法书。它说，当你感到害怕或紧张时，不用跟它打架，而是可以像看云一样看着它飘过。通过练习深呼吸、数数周围的东西，或者想想自己喜欢的事，你就能让心情变平静。书里还教了很多小游戏，比如吃葡萄干时慢慢感受味道，或者用手机APP听放松音乐，这些都能帮你赶走焦虑，变得更开心。
佛学的各个宗派视角评价，突出《显密圆通成佛心要集》的视角：从佛学视角看，正念疗法与大乘佛教的修行理念高度契合，特别是准提法的实践。在显宗方面，正念强调的“当下觉知”与禅宗的“直指人心”相通，帮助修行者破除对焦虑的执着，回归清净自性。密宗如准提法，则通过咒语、观想等方便法门，迅速转化烦恼，正念中的呼吸技巧可视为一种初步的止观训练，为深入密法打下基础。《显密圆通成佛心要集》倡导显密双修，正念疗法作为世俗应用，体现了“以显入密”的智慧：它教导人们以平等心对待焦虑（显宗的无分别智），进而通过具体练习（密宗的方便法）实现身心转化。准提法的优点在于其普适性与实效性，正念练习类似准提咒的持诵，能快速安定心神，培养慈悲，这正是大乘菩萨道自利利他的体现。
在修行实践上可以应用的和可以解决人们的十个问题：正念疗法在修行实践上可广泛应用，解决以下十个问题：1. 帮助人们减少对过去和未来的过度思虑，安住当下；2. 通过呼吸练习，缓解身体紧张和压力反应；3. 培养自我同情，减轻自责和负面自我评价；4. 增强情绪调节能力，避免被焦虑情绪淹没；5. 提升专注力，改善日常工作和学习效率；6. 通过接地技巧，在焦虑发作时快速恢复平静；7. 促进身心和谐，减少因焦虑引起的失眠和疲劳；8. 帮助识别并改变无益的思维模式，如灾难化思考；9. 增强心理韧性，更好地应对生活挑战；10. 培养内在平和感，提升整体生活满意度。这些实践体现了准提法“即事而真”的精神，将修行融入日常生活，使人们在面对焦虑时，能如如不动，自在解脱。