When anxiety takes over, it often pulls us into future “what-ifs” and worst-case scenarios. Mindfulness and anxiety may sound like opposites—but in truth, mindfulness is one of the most effective tools to manage and calm anxiety symptoms. As an Anxiety Counselor in Woodland Hills, I see how being able to connect with one’s mind and body in the present moment can make a world of difference in managing anxiety.

What Is Mindfulness, and How Does It Help Anxiety?

Mindfulness is the practice of paying attention to the present moment with openness and without judgment. But what does that mean when you’re stuck in a loop of worry?

Here’s what anxiety can look like:

• Racing thoughts or mental overplanning.
• Feeling overwhelmed, restless, or unable to focus.
• Physical symptoms like tension, rapid heartbeat, or nausea.
• Avoiding situations that trigger uncertainty.
• Constant need to control or fix future outcomes.

Mindfulness doesn’t “get rid” of anxiety—it helps change your relationship to it. It is a practice used in therapeutic methods such as DBT (Dialectical Behavioral Therapy) and CBT (Cognitive Behavioral Therapy).

3 Tools for Using Mindfulness to Manage Anxiety

1. Grounding with the 5-4-3-2-1 Technique

In our Woodland Hills Anxiety therapy sessions, we talk a lot about how helpful it can be to ground yourself using your five senses. The 5-4-3-2-1 Technique is a sensory-based exercise that helps to bring your attention out of your head and into the moment.

• 5 things you can see. Depending on what your environment is, you may find that you have to get very detailed to name five things you can see, or it might be straightforward. Whether you are naming individual buildings or different-colored pens in a jar, do your best to name them as you observe them.
• 4 things you can feel. If you have to touch the fabric of your shirt or pants, run your hands through your hair, or anything else, feel free. Focus on the temperature of what you touch, the texture, how soft or firm it is. Wool feels different than suede, which feels different than a countertop, which feels different from a steering wheel. Really take in how each thing feels and what you notice about that feeling.
• 3 things you can hear. It may be a sound nearby, as nearby as your own breathing. It may be a distant horn, a bird call, a song on the radio, a conversation at a nearby table. What are the three things you can hear? How far away or close do they seem? Are they loud or soft sounds?
• 2 things you can smell. Some people choose to keep a scent that calms them on hand, such as a sachet of lavender or a hand cream they enjoy.
• 1 thing you can taste. For this one, you might take a sip of a beverage, pop a mint or some gum, or take a bite of some food. Is the thing you can taste salty, sweet, savoury, spicy? Is it hot or cold? 

Use this when you feel overwhelmed or disconnected from your body. Over time, you may discover which specific sounds, smells, or tastes are most effective for helping you connect with your body.

2. Mindful Breathing

There is a lot of power in taking a deep, connected breath. When anxiety arises, our breath rate can rise with it, often creeping up on us without us noticing. Deliberately taking control of your breathing can help you to connect with your body and support yourself with a regular flow and exchange of oxygen and carbon dioxide.

• Use a technique that helps you to slow down. When your anxiety is heightened, an intervention like mindful breathing can slow down the spiral of physical, mental, and emotional symptoms. Try box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4. If it helps, visualize drawing the lines of a square, or actually draw them with your finger on a surface or on a piece of paper if you have one nearby. Box breathing signals your nervous system to slow down and helps you focus on the breath instead of the worry. Especially in a city as fast-moving as Los Angeles, being able to slow your mind and body down can help to combat the stress of such a rapid pace. Repeat these counts of 4 until you feel your shoulders drop, your jaw loosen, your heart rate lower, and other physical signs that your nervous system has relaxed.
• Connect with your breath on a regular basis. Make it a habit to connect with your breath throughout the day. You can take a minute or two for deep breathing almost anywhere; in bed before you get up in the morning, while commuting to work, while sitting at your work station or on your break, after dinner at home, at the gym after your workout. Ideally, sit or lay somewhere calm and place your hand low on your belly. Ground your feet on the floor (or stretch your legs out, as long as you don’t strain your lower back) and close your eyes. As you breathe in, feel your chest and tummy expand. When you exhale, feel your abdomen contact. Many of us carry tension in our abdomen and don’t let it relax often enough. Don’t worry about appearance; make space for full breaths. Having a consistent mindful breathing practice can help to reduce overall anxiety and tension in the body.

3. The “Name It to Tame It” Technique

Those we see for Anxiety Therapy in Woodland Hills are sometimes surprised that this method of acceptance actually alleviates their stress better than ignoring or avoiding it. The truth is that anxiety won’t disappear on its own if you “just leave it be”. 

• When anxious thoughts arise, label them gently. This helps create space between you and the anxious thought—reducing its grip. You are observing something that is occurring, rather than taking a symptom on as a personality trait or determining factor of your character.
  • “I’m noticing worry about the future.” This labels the emotion (worry), without taking it on as a state of being (“I am worried”). In the brain, research shows that being able to name the emotion works quickly to begin to tame anxiety. Over time, this practice helps us to distance ourselves from emotions instead of getting caught up in them.
  • “Here’s my anxiety trying to protect me again.” Loss of control, being blindsided by a tragic event, failure to measure up to a certain standard, fear of rejection, and more can all manifest as anxiety. Anxiety is signalling that there is something to protect you from – even when that isn’t actually the case. This is why anxiety can become intrusive when not addressed. It can cocoon you in fear without you being entirely certain what the source of the fear is. As often as possible, consider if there is a genuine concern underneath your anxious thoughts, and label it. “I am afraid I will embarrass myself,” or, “I am scared that if I let my guard down, something bad will happen.” You might not always be able to determine the source of your anxiety, but in the times you can, you can then take action to address those concerns, lightening the load of anxiety by reducing or eliminating certain triggers. These are the concerns that you can bring to a therapy session to address, that you can journal about, that you can meditate on.
• Take yourself out of the equation if needed. If at first you struggle to create the distance needed to label your thoughts, or there are times when it feels harder than others, you can use a technique of imagination in order to consider what is happening. Picture a close friend or loved one sitting in front of you and explaining how they are feeling. They are naming their anxious thoughts to you openly and honestly. What would you tell them you are hearing them say? You might say, “I am hearing that you are ruminating about what happened last week at work.” Or, you might ask, “What do you think that worry is trying to protect you from?” We are often kinder and gentler with our words and consideration when we are talking to someone who has come to us for support; we deserve to treat ourselves the same way.

Key Takeaways

• Mindfulness brings awareness and calm to the chaos of anxiety.
• It doesn’t eliminate thoughts—it helps you observe and respond to them differently.
• Grounding, breathwork, and present-moment focus are powerful daily tools.
• Those who attend in-person or online anxiety therapy can learn and practice tools in a safe and supportive environment.

How Can Therapy Help?

A therapist can help you tailor mindfulness practices to your specific anxiety patterns and guide you in building a daily practice that feels doable, not overwhelming. Mindfulness is a skill—and with support, it becomes a way of living, not just a coping mechanism.

Anxiety Therapy at Embracing You Therapy

Do you feel overwhelmed by constant worry or stuck in a cycle of stress? Are you struggling to maintain a healthy work-life balance, adjust to life changes, or set clear boundaries in your relationships?

Through Anxiety Therapy in Woodland Hills, CA, you’ll learn effective tools—such as Cognitive Behavioral Therapy (CBT) and mindfulness techniques—to better regulate your emotions, shift unhelpful thought patterns, and develop healthier behaviors that support long-term well-being.Contact us today for your complimentary 20-minute phone consultation with our Admin Team today!