If you’re worried about employment, finances, global issues, or anything else, consider taking a moment for mindfulness. Focusing intently on the present moment without judgment — the fundamental concept behind all mindfulness practices — can help alleviate anxiety and enhance concentration, stated Resh Gupta, a postdoctoral research associate with the Mindfulness Science and Practice research cluster at Washington University in St. Louis.
“A substantial amount of research indicates that mindfulness can lessen anxiety symptoms,” she remarked.
The soothing effects of mindfulness are well-recognized by individuals who have incorporated the practice into their daily routines. Nevertheless, experts continue to explore how it functions and which forms of mindfulness may be most beneficial for various types of anxiety, spanning from brief episodes of worry to more persistent, clinical anxiety disorders. “Everyone experiences anxiety, but it can present itself in numerous ways,” Gupta noted. “It’s a challenging issue to define.”
In a study published in Neuroscience and Biobehavioral Reviews, Gupta and her collaborators outlined a new method for comprehending the relationship between mindfulness and anxiety. Rather than adopting a universal approach, they suggest that different types of mindfulness practices might be useful for different forms of anxiety. This proposed framework should ultimately enable us to understand how to pair anxiety sufferers with more targeted treatments, Gupta mentioned.
Todd Braver, the William R. Stuckenberg Professor in Human Values and Moral Development and a professor of psychological and brain sciences in Arts & Sciences, is a co-author of the study. The other co-author is Wendy Heller, a professor of psychology at the University of Illinois Urbana-Champaign. The work received partial support from the Mindfulness Science and Practice cluster and Arts & Sciences’ Incubator for Transdisciplinary Futures.
Braver mentioned that the new paper symbolizes the type of research being conducted by the cluster. “There is an increasing acknowledgment that these practices can be remarkably effective in enhancing psychological well-being,” Braver stated. “However, we still do not completely grasp the mechanisms through which mindfulness can generate positive effects. That’s where scientific research can be particularly valuable, by assisting us in precisely identifying why and how certain practices are effective.”
Enhancing cognitive control
Gupta, Braver, and Heller propose that mindfulness addresses anxiety by enhancing a cognitive process known as cognitive control. “Cognitive control is the capacity to regulate your thoughts and actions in a way that aids you in achieving your objectives,” Gupta explained. “For instance, if you realize you need to go to the grocery store immediately after work, you can keep that objective in mind throughout the workday, resisting distractions to engage in other activities after work.”
As Gupta clarified, mindfulness and anxiety produce opposing effects on cognitive control. Individuals with higher mindfulness typically perform better on tasks that necessitate cognitive control. This finding is supported by neuroimaging studies, which have demonstrated that mindfulness meditation can significantly impact activity in brain regions associated with cognitive control.
Conversely, anxiety can impair cognitive control. “Worry consumes a considerable amount of space within the brain’s working memory system,” Gupta mentioned. “This is where your objectives reside.” This disruption in cognitive control can amplify worry symptoms, yet employing mindfulness to enhance cognitive control may help break the damaging cycle of worry.
Depending on the nature of the anxiety individuals are facing, some methods may prove more effective than others, Gupta indicated. Those who find themselves frequently worrying may particularly benefit from a type of mindfulness meditation referred to as focused attention.
“Focused attention instructs you to select an anchor, such as your breath or a sound,” she specified. “You consistently redirect your attention to that anchor whenever your mind drifts. Rather than concentrating on the worry, you are centering your attention on the present moment.”
Individuals who display hypervigilance and suffer from numerous physical signs of anxiety — rapid pulse, clammy hands, tightness in the chest — may find a different technique more effective. “For this kind of anxiety, a type of mindfulness meditation termed open monitoring may be advantageous,” Gupta noted. “Instead of concentrating on a single aspect, such as the breath, you can observe all internal and external experiences from moment to moment in a non-reactive, non-judgmental manner.”
WashU’s Mindfulness Science & Practice cluster provides numerous resources for university and community members looking to incorporate mindfulness into their lives. The cluster hosts regular discussions and other events, including sessions where participants can learn mindfulness techniques from trained professionals. “We’re committed to providing the WashU and greater St. Louis community with access to tools for learning about mindfulness science and practice,” Gupta stated.
Braver is optimistic that recent findings from the cluster and other institutions will enhance people’s understanding of the diverse range of practices encompassed within the mindfulness framework. “Individuals have various options they can explore, making it simpler to find one that aligns with their unique temperament, concerns, or current situation,” he remarked. “It’s quite empowering to learn these types of practices and to feel in control of how we utilize them to enhance our quality of life.”
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