Living with anxiety is exhausting! You wake up anxious and tired because you spent the entire night worrying about yesterday, today, tomorrow and what lies for you in the future. Then, your day is the same as your night, a constant state of anxiety and restlessness. All you ask for is a moment of your life were your mind stops all the rushing thoughts of “what if’s”, and your body finds the peace that you so desperately need.
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Meditation is one of the best techniques that can help you fight anxiety. (And depression too. Read my previous blog here) Meditation can be perceived as complicated and sometimes impossible technique. I won’t lie to you, meditation takes practice and commitment. Nonetheless, it’s something easily achievable!
Object meditation is one of the many meditation techniques that can help you fight anxiety. Honestly, object meditation it is very simple but highly effective. However, if it doesn’t work for you it’s OK. There are other meditation techniques that can help you fight anxiety (and depression); these include, body scan and walking meditation.
4 strategies to reduce anxiety through object meditation:
Credit to psychpoint.com – Mindful Meditation Worksheet (You can access it here)
Aromatherapy: I can’t tell you how much I love this strategy. Aromatherapy is a complementary therapy that utilizes essential oils and plant compounds and can be used through inhalation or as a topical application. It is known that aromatherapy can reduce anxiety, agitation, stress and depression, therefore improving sleep and body aches. (A detailed explanation can be found here).
All you have to do here is breathe! It’s that simple!
In my previous blog I talk about how I use this meditation strategy for my blue-depressive days. However, I also use sounds to find inner peace and decrease anxiety. Nature sounds are my favorite, especially the sounds of rain, thunder and ocean waves.
*A tool that have been used by health professionals to treat depression and anxiety through auditory aid, is a sound machine. A sound machine includes white noise and nature sounds. If you are interested, you can find it here.
This meditation practice is widely used. One of the most recognized instruments for this type of strategy is the famous fidget spinner. A fidget spinner helps decrease anxiety by allowing your brain to focus on that single object. Although research in the use of the fidget spinner as an anti-anxiety tool is still in debate, many fidget spinner users are confident that this tangible object decreases anxiety.
Another technique is the use of rubber bands. As simple as it sounds, rubber bands can have the same effect as a fidget spinner, and it’s probably cheaper. Other tools include, silly putty and yarn.
Who doesn’t love lava lamps?! By just staring at a changing/moving light (most diffusers include different lighting settings) you can shift your focus, let your mind forget about the “what if’s” and therefore, decrease your anxiety. In addition, staring at a painting, or even the wall, is also considered to be an effective technique.
Staring at a changing light while using scented aid, allows me to decrease my anxiety significantly. *That’s why I love diffusers!
Helping your mind shift the focus and be present in time, can have great benefits in your mental health. Using object meditation can help you find peace and rest!
The first time can be challenging, but don’t give up. Practice and commit. Also, write down your progress and find which strategy works best for you, if not all. I am confident that you can do it! You deserve to be happy.