How "Noticing" in ACT Mindfulness Can Help Reduce Anxiety
I often recommend mindfulness practices to my clients struggling with anxiety. In particular, I find that the "noticing" component of ACT (Acceptance and Commitment Therapy) mindfulness can be especially helpful.
"Noticing" involves paying attention to your present moment experiences without judgment or distraction. It can help you become more aware of your thoughts, emotions, bodily sensations, and the environment around you. By focusing on the present moment and becoming more aware of your internal and external experiences, you can cultivate greater awareness, acceptance, and resilience.
There are many practical ways to practice "noticing." Here are a few examples:
Body Scan Meditation: Lie down or sit comfortably and bring your attention to each part of your body, noticing any sensations, tension, or discomfort without judgment or trying to change anything. A favourite of mine is the brief body scan by Diana Winston.
Mindful Breathing: Sit comfortably and focus your attention on your breath, noticing the sensation of air moving in and out of your body. If your mind wanders, gently bring your attention back to your breath.
Mindful Walking: Take a walk and pay attention to the sensation of your feet touching the ground, the movement of your body, and the environment around you. Notice the sounds, smells, and sights without getting caught up in your thoughts.
Mindful Eating: Eat a meal or a snack and pay attention to the taste, texture, and sensation of the food in your mouth. Notice the urge to swallow, the sensation of swallowing, and how the food feels as it moves down your throat.
By practicing "noticing" regularly, you can become more aware of your internal and external experiences. This increased awareness can help you recognise when you are experiencing anxiety and respond more effectively to it. You may notice physical sensations in your body that indicate anxiety, such as increased heart rate, tense muscles, or shallow breathing. Noticing these physical sensations can help you identify when you are feeling anxious and take steps to manage it.
"Noticing" can also help you develop a more accepting and compassionate attitude towards your thoughts and emotions. By observing them without judgment, you can learn to accept them as a natural part of your experience, rather than trying to suppress or avoid them. This acceptance can help reduce the stress and tension that often accompany anxiety. Here’s another brief exercise called I’m Noticing the Thought.
Finally, "noticing" can help increase your resilience to stress and anxiety. By practicing mindfulness regularly, you can develop greater awareness, acceptance, and resilience, allowing you to better manage stress and other challenges.
The "noticing" component of ACT mindfulness is a powerful tool for managing anxiety and improving your overall well-being. If you are reading this blog and have 3 minutes to spare, click on one of the links and practice being present in the moment without judgment or distraction. “Noticing” can help you cultivate greater awareness, acceptance, and resilience.