Tuesday, April 11, 2017

Mindfulness and Anxiety

Anxiety disorder is much more than being very nervous or edgy.  In anxiety, a person will report an unreasonable exaggeration of threats, repetitive negative thinking, hyperarousal, and a strong identification with fear.  The fight or flight response is kicked into overdrive and physical symptoms such as rapid heartbeat, high blood pressure, and digestive problems often join with the cognitive challenges that anxiety disorder presents.  In General Anxiety Disorder (GAD) and Social Anxiety Disorder (SAD) the symptoms become so severe that normal daily functioning becomes impossible.

A common treatment for anxiety disorders is Cognitive Behavioral Therapy (CBT).  In CBT anxiety is conceptualized as a disturbance where the patient overestimates the danger of disruptive events and underestimates his ability to cope.  CBT attempts to replace maladaptive thinking with beneficial consideration by examining the patient’s distorted thinking and resetting the fight or flight response to reasonably deal with difficult or challenging events.  The patient and the therapist work to actively change the patient’s thought patterns.

By contrast, instead of changing thoughts, Mindfulness-based Therapies (MBTs) seek to change the relationship between the patient and his thoughts.  In MBTs the person focuses on the bodily sensations that arise when he is anxious.  Instead of avoiding or withdrawing from these feelings, the patient remains present and fully experiences the symptoms of anxiety.  Instead of avoiding distressing thoughts, the patient opens up to them in an effort to realize and acknowledge that they are not literally true.  Although it may seem counterintuitive, fully realizing the experience of anxiety enables the patient to release overidentification with negative thoughts.  The person practices responding to disruptive thoughts, and letting these thoughts go.  By remaining present in the body the patient learns that the anxiety they experience is merely a reaction to perceived threats, and that by positively responding to threatening events instead of being reactive they can overcome an erroneous fight or flight response.

At the University of Bergen in Norway, Vollestad, Nielsen, and Nielsen surveyed nineteen studies of the effectiveness of MBTs on anxiety and found that MBTs are associated with robust and substantial reductions of symptoms of anxiety.  MBTs proved as effective as CBT.  They also found that MBTs are successful in reducing symptoms of depression.  This is especially important since major depressive disorder presents in 20 – 40% of patients with GAD and SAD.  The study finds the success of MBTs notable “given that these approaches put less emphasis on the removal of symptoms as such, and more emphasis on cultivating a different relationship to distressing thoughts, feelings, and behavioral impulses.  It seems that this strategy paradoxically could lead to less distress.”  In other words, a way to reduce the symptoms of anxiety is to be fully, mindfully, anxious.  As anxiety reveals itself to be a misperception, symptoms will dissipate. 


  1. I am Alecia,from what I can read. It has been sad news and scam to everyone about Voodoo casters or so. But to me they are so real cause one worked for me not quite long ago.i met this man on a blog his name is Dr Abalaka is a very powerful man.I traveled down to where his shrine his and we both did the ritual and sacrifice.he had no website yet but he promised to create one as costumers are requesting for it, and now i'm free from the powders of sickness.I don't know about you but Voodoo is real;love marriage,finance, job promotion ,lottery Voodoo,poker voodoo,golf Voodoo,Law & Court case Spells,money voodoo,weigh loss voodoo,diabetic voodoo,hypertensive voodoo,high cholesterol voodoo,Trouble in marriage,Barrenness(need a child),Luck, Money Spells,he also cure any cancer and HIV,it's all he does. I used my money to purchase everything he used he never collected a dime from. He told me I can repay him anytime with anything from my heart. Now I don't know how to do that. If you can help or you need his help write him on (dr.abalaka@outlook.com) and also his cell number: 760-935-3804 you can text him because he use to be very busy some times,i believe that your story will change for better,or if you have any question you can contact me here as 1001madonado@gmail.com best of luck.


  2. having schizophrenia knocked me off life and had me living like a mad person, i didn't know how the better part of my life eluded me, my mind was completely split in two, i am very glad my partner sought help and now i am free from all signs of psychosis. I was healed through the herbal medicines from Dr Jose, he is well known for his groundbreaking treatments concerning the brain and mind issues, do not go through this alone, you can contact him via email on joseherbals28@gmail.com

  3. many mental conditions can be effectively treated with one or a combination of the following therapies:

    Group therapy.
    Day treatment or partial hospital treatment.
    Specific therapies, such as cognitive-behavior therapy and behavior modification.