Managing Anxiety through Mindful Activity

Humans, much like cows chewing their cud, have a tendency to ruminate — repeatedly thinking about past events, conversations, or worries about the future. Unlike a cow, this mental “chewing” can last minutes, hours, days, or even weeks, contributing to anxiety and stress.

Understanding rumination and learning how to redirect your focus toward the present is a powerful way to manage anxiety and support mental wellbeing.

What is Rumination?

Rumination is the habit of dwelling on negative or unwanted thoughts, often replaying problems or past mistakes. This can trigger a physiological stress response, as the body prepares to control, avoid, or fix perceived threats.

For example:

Thinking over a job interview and believing, “I performed badly and proved my incompetence,” doesn’t increase optimism or motivation. Instead, it heightens anxiety and prevents problem-solving.

Understanding Anxiety

It’s normal to feel anxious about new or challenging situations, like:

• Starting a new job
• Taking a test
• Attending a job interview

These situations activate the fight-or-flight response, causing nervous system arousal.

Ordinary anxiety is temporary and can motivate action. Excessive anxiety that interferes with daily life may indicate an anxiety disorder and requires professional support.

Why Move Away from Rumination?

Redirecting your mind away from rumination toward mindful, present-focused activities can:

• Reduce perceived threats and bodily arousal
• Restore calm (homeostasis)
• Support clear, rational thinking
• Enhance problem-solving and goal progress
• Improve emotional wellbeing and contentment

The key is to actively engage in mindful activity, even if your mind resists.

What is Mindfulness?

Mindfulness is the practice of moment-to-moment awareness without judgment. It is a way of approaching any activity with full attention.

Mindfulness is not limited to formal meditation — it can be incorporated into everyday activities, such as:

• Washing dishes
• Eating a strawberry slowly
• Walking or stretching

Practices like yoga, tai chi, and qigong cultivate awareness, but mindfulness itself is a state of focus and attention.

Mindfulness meditation is a formal practice that strengthens attention and self-regulation, helping to reduce stress, improve clarity, and enhance concentration (Walsh & Shapiro, 2006).

Research Evidence

Studies show mindfulness reduces rumination and improves emotional regulation.

• Chambers et al. (2008): 20 novice meditators attended a 10-day mindfulness retreat. Results showed:
  • Higher self-reported mindfulness
  • Reduced negative emotions
  • Fewer depressive symptoms and less rumination
  • Improved working memory and sustained attention

Mindful activity supports both mental clarity and emotional balance, making it an effective tool for managing anxiety.

Mindful Activities to Try

Practicing mindfulness daily helps the brain develop new habits of focus and calm. Start with one activity per day and gradually build up. Persistence is key!

Top 5 Mindful Activities:

1. Find 5 Colours: Observe your environment and identify 5 items of each colour (red, blue, yellow, green, white).
2. Notice 5 Textures: Touch and describe 5 different surfaces around you (smooth, rough, soft, hard).
3. 5 Focused Breaths: Pay full attention to each inhale and exhale, noticing chest and belly movement.
4. 5-4-3-2-1 Senses Exercise:
   • 5 things you see
   • 4 things you feel
   • 3 things you hear
   • 2 things you smell
   • 1 thing you taste
5. Zoom In on 5 Objects: Observe 5 items in detail, as if using a macro lens (e.g., leaf, flower, jewellery, food).

These practices redirect the mind from rumination, calm anxiety, and foster presence, clarity, and wellbeing.

When to Seek Professional Support

If anxiety persists or impacts your daily life, consulting a psychologist can help. Professional guidance can support you in:

• Learning personalised strategies for anxiety
• Practising mindfulness and emotional regulation
• Improving overall mental wellbeing

To consult with a CBT Professionals psychologist, download our referral form and take it to your GP appointment.

Disclaimer: This content is for educational purposes only and is not a substitute for professional medical advice. Always consult a registered health professional for diagnosis and treatment.