Mindfulness Can Help Reduce Anxiety Through Improved Cognitive Control

Mindfulness could be a powerful tool in the fight against anxiety, according to new research by scientists at Washington University in St Louis.

The study reveals that mindfulness practices reduce anxiety by improving a key mental process known as cognitive control – the brain’s ability to focus and regulate emotional responses.

Dr Resh Gupta, postdoctoral research associate with the Mindfulness Science and Practice research cluster, explained that paying non-judgmental attention to the present moment can help calm an anxious mind and sharpen focus.

“A lot of research has shown that mindfulness can reduce anxiety symptoms,” she said in the paper published in Neuroscience and Biobehavioral Reviews.

Rather than using a blanket approach, the researchers propose a more refined strategy; different kinds of mindfulness may be more suitable for different types of anxiety.

For instance, someone who experiences panic-like physical symptoms, such as a racing heart or chest tightness, might benefit more from ‘open monitoring’ mindfulness.

“In this technique, instead of concentrating on one anchor like the breath, individuals observe their thoughts, sensations and feelings as they arise, without judgement,” explained Dr Gupta.

“This can be especially beneficial for those who experience heightened physical anxiety and hyper-vigilance.”

Understanding How Mindfulness Works

Co-author Professor Todd Braver, from the Department of Psychological and Brain Sciences, noted that while mindfulness practices are gaining popularity for their mental health benefits, their underlying mechanisms are still being investigated.

“We do not fully understand the mechanisms by which mindfulness leads to improvements,” he said. “Scientific research helps identify why and how specific practices are effective.”

The research team believes this understanding can help individuals select the type of mindfulness practice that works best for them, thus improving the effectiveness of treatment and overall psychological resilience.

Professor Braver also highlighted the increasing value placed on mindfulness for enhancing mental well-being.

With rising anxiety levels across age groups, particularly post-pandemic, there’s a growing need for non-pharmacological interventions like mindfulness that are safe, accessible, and adaptable.

The team remains optimistic that continued research will not only demystify the neuroscience behind mindfulness but also support clinicians and individuals in making evidence-based decisions about mental health strategies.

The study lays the groundwork for more personalised anxiety treatments, bridging ancient meditative practices with modern science.

As research evolves, mindfulness may well become a cornerstone in the global mental health toolkit.

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