{"id":220475,"date":"2025-06-28T05:08:12","date_gmt":"2025-06-28T05:08:12","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/220475\/"},"modified":"2025-06-28T05:08:12","modified_gmt":"2025-06-28T05:08:12","slug":"i-tried-mindful-walking-to-manage-my-anxiety","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/220475\/","title":{"rendered":"I Tried ‘Mindful Walking’ To Manage My Anxiety"},"content":{"rendered":"

Though I\u2019ve found running<\/a> an incredibly helpful (and science-backed<\/a>) way to help manage my anxiety<\/a>, it\u2019s by no means the only exercise that helps. <\/p>\n

Walking \u2013 including my now-beloved \u201cJapanese walking\u201d <\/a>\u2013 has been linked to a decreased risk of depression<\/a> and anxiety<\/a>.<\/p>\n

That\u2019s not to mention a reduced chance of developing type 2 diabetes<\/a>, improved blood pressure<\/a>, and better heart<\/a> and brain<\/a> health.<\/p>\n

And on reading a 2013 paper<\/a>, I learned that \u201cmindful walking\u201d was linked to reducing stress among participants in psychological distress.<\/p>\n

A 2022 study<\/a> involving UK students found that a week\u2019s worth of mindful walking seemed to improve everything from participants\u2019 mood to their sleep, while 2021 research<\/a> said that 30 minutes of the method was linked to better cognitive function among older adults.<\/p>\n

But it was reading that 10 minutes of mindfulness a day<\/a> may reduce anxiety that really motivated me to try doing a short mindful walk on days I couldn\u2019t incorporate it into my existing half-hour<\/a> strolls.<\/p>\n

\"SomeSome flowers and a family of swans I’d previously ignored on other walks<\/p>\n

What is \u2018mindful walking\u2019?<\/strong><\/p>\n

The term means pretty much exactly what you\u2019d think. It combines the awareness and presence of mind associated with mindfulness with all the physical and mental benefits of walking.<\/p>\n

Speaking to HuffPost UK, Dr Ashwini Nadkarni<\/a>, assistant professor of psychiatry at Harvard Medical School and vice chair for faculty enrichment in psychiatry at Mass General Brigham, said: \u201cMindful walking refers to the practice of being focused on the present moment and being attuned to your surroundings when you\u2019re engaged on a walk.\u201d <\/p>\n

Michigan State University (MSU) shared<\/a> that it can be done anywhere, from an office block to a forest (though some research found<\/a> that better results were seen in nature walks). <\/p>\n

The premise sounds simple, but can be hard to achieve: pay attention to yourself and your surroundings, and don\u2019t think about the past or future. <\/p>\n

\u201cThe reason this distinction is so key (and valuable) is based on what imaging studies show: mindfulness while walking activates the prefrontal cortex, a part of our brain enabling focus, decision-making, and emotional regulation,\u201d Dr Nadkarni said. <\/p>\n

\u201cOn the other hand, thinking about the past or present, especially when associated with negative emotions, activates the amygdala, associated with emotional reactivity.\u201d <\/p>\n

Try to think about how your feet feel in your shoes, how the flowers smell in the sun, or how the ducks in your local river sound. <\/p>\n

A method I have found helpful is going through every sense one by one<\/a>.<\/p>\n

\"AnAn absolutely huge dandelion in Kensington Gardens that I’d always walked past<\/p>\n

I\u2019ve been way more relaxed since beginning the practice, and I often only do 10 minutes a day<\/strong><\/p>\n

I\u2019ve been sticking to 10 minutes of mindful walking a day for the past few weeks (I occasionally fit it into my existing Japanese walking method, but sometimes do it alone). I have honestly never been more, for want of a better word, chill.<\/p>\n

It\u2019s taught me not only how to appreciate my surroundings more, but also how often I would simply rush past the beauty in my local park. I\u2019ve realised it\u2019s all too easy to focus on things like my pace and \u201cgetting my steps in\u201d to truly enjoy the activity.<\/p>\n

In a recent walk, I stopped to admire an unusually tall (see above) dandelion I\u2019d previously never noticed \u2013 I reckon I gawked at it for three solid minutes before moving on. <\/p>\n

It\u2019s a whole new approach to exercise which makes movement feel more sustainable. Instead of worrying about whether I\u2019m running efficiently enough<\/a> or walking far enough<\/a>, I think, ooh, that\u2019s a nice flower.<\/p>\n

I\u2019ve found it\u2019s helped to put my worries into perspective, and because I struggle to take \u201cnormal\u201d (and beneficial<\/a>) mindfulness seriously, it feels more \u201cnatural\u201d than former failed attempts to meditate or try breathing exercises. <\/p>\n

If anxiety is affecting your day-to-day life, speak to a professional; I am also in therapy to help manage my symptoms. <\/p>\n

But in addition to expert help, literally stopping to smell the roses has more benefits than I\u2019d expected.<\/p>\n

Help and support:<\/strong><\/p>\n