If you are living with anxiety, stress or depression, you may feel as though your mind rarely rests. Thoughts can become repetitive, replaying the past, worrying about the future, or feeling overwhelmed by what is happening around you.

Mindfulness is one approach that can sometimes help with this. It isn’t a quick fix, and it doesn’t work for everyone, but research suggests that for many people it can reduce symptoms of anxiety and depression, and help them feel more able to cope day to day.

Mindfulness simply means paying attention to what is happening right now, on purpose and without judging yourself for what you notice. That might sound simple, but it can be surprisingly powerful. When we learn to notice our thoughts instead of fighting them, we often find they come and go more easily. When we notice our bodies, we may spot early signs of stress – like tension, shallow breathing or a racing heart – and respond sooner and more gently.

This guide will help you explore mindfulness in a practical way, so you can decide whether it feels helpful for you and how you might use it in everyday life.

 

What Mindfulness Really Means

The way we think affects how we feel and how we respond to the world. When our minds spend a lot of time worrying about the future or replaying the past, it can leave us feeling anxious, low or overwhelmed.

It’s natural to want to push difficult thoughts away. But many people notice that the harder they try not to think about something, the more it sticks around. Mindfulness takes a different approach. Instead of trying to get rid of thoughts, it helps you notice them, understand them and let them pass.

By gently bringing your attention to the present moment, mindfulness can help you:

  • Notice how thoughts come and go, rather than feeling trapped in them.
  • Recognise that thoughts are not facts and don’t define who you are.
  • Become more aware of what your body is telling you, such as tension or shallow breathing.
  • Create space between you and your reactions so you can respond more calmly.

For many people, this space is where a sense of steadiness or relief begins.

 

How Mindfulness Helps With Anxiety and Depression

Our thoughts influence our emotions, our nervous system, and our behaviour. When the mind repeatedly returns to worry, rumination or self-criticism, the body often follows – with muscle tension, shallow breathing, disrupted sleep, or exhaustion.

It is completely understandable to want difficult thoughts to stop. But trying to suppress them often makes them more persistent.

Mindfulness takes a different approach. Rather than fighting thoughts, it helps us relate to them differently.

Being more aware of the present moment can also help you reconnect with everyday experiences you may have been moving past on autopilot. Over time, many people find this helps them understand their thoughts and emotions more clearly and respond to challenges more thoughtfully.

With regular practice, people often begin to:

  • Recognise that thoughts are not facts.
  • Notice early physical signs of stress.
  • Respond rather than react automatically.
  • Create a sense of space between triggers and responses.
  • Reduce patterns of rumination.

This process is sometimes called ‘decentring’ – seeing thoughts as passing mental events rather than truths that define us.

Mindfulness-based cognitive therapy (MBCT) is recommended by the National Institute for Health and Care Excellence (NICE) for preventing relapse in recurrent depression. Research also shows mindfulness-based interventions can support people experiencing anxiety and ongoing stress.

For many, the benefit is not the absence of difficult thoughts, but a softer, steadier relationship with them.

 

What Mindfulness Can Offer

Over time, mindfulness practice may help you:

  • Become more aware of patterns in your thinking.
  • Feel less overwhelmed by anxious or depressive spirals.
  • Notice tension in your body earlier.
  • Improve emotional regulation.
  • Develop greater self-compassion.
  • Experience more moments of presence in daily life.

Sometimes the changes are subtle. A slightly calmer response. A shorter spiral of worry. A kinder inner voice. These small shifts can accumulate.

 

When Mindfulness May Not Feel Helpful

It is important to acknowledge that mindfulness is not suitable for everyone, at least not at every stage.

For some people – particularly those experiencing trauma symptoms, severe depression or intense anxiety – focusing inward can initially increase awareness of distressing thoughts or sensations.

If you notice that mindfulness feels overwhelming, destabilising, or consistently makes symptoms worse, it is important to pause.

Current clinical guidance does not recommend mindfulness-based approaches as a standalone treatment for every condition (for example, social anxiety disorder), as the evidence base is still developing.

Mindfulness works best when it feels safe. If you are unsure, speaking with a GP or therapist can help you decide whether it is appropriate for you.

 

How To Begin Mindfulness Safely

If you would like to try mindfulness, start gently.

Begin small
One or two minutes is enough. Short, consistent practice is often more beneficial than longer, infrequent sessions.

Keep your eyes open if needed
You can focus on sounds, objects in the room, or the feeling of your feet on the ground. Mindfulness does not require closing your eyes.

Expect your mind to wander
This is not a failure — it is part of the process. Each time you notice and return your attention, you are strengthening awareness.

Ground yourself if overwhelmed
If difficult emotions intensify, shift attention outward. Notice five things you can see or press your feet firmly into the floor.

Use trusted guidance
Structured programmes or resources, such as those provided by the NHS, can offer helpful support.

Mindfulness is one tool. It works best alongside other supports such as therapy, medication (if prescribed), connection, rest and healthy routines.

 

Gentle Mindfulness Exercises To Try

You do not need to try all of these. Choose what feels manageable.

One-minute breathing pause

Sit comfortably. Notice your breathing as it is – no need to change it.
When the mind drifts, gently return to the breath.

You may not feel dramatically calmer. But you may feel slightly more grounded.

 

5-4-3-2-1 grounding exercise

If anxiety feels intense, or you are feeling overwhelmed, gently name:

  • 5 things you can see.
  • 4 things you can feel.
  • 3 things you can hear.
  • 2 things you can smell.
  • 1 slow breath.

This anchors attention in the present and can help regulate the nervous system.

 

Mindful Everyday Moments

Choose one routine activity, It might be something simple like making a cup of tea, washing your hands, or walking.
Notice what you can see, hear and feel while doing it.

Noticing thoughts exercise

Imagine your thoughts as clouds moving across the sky.

When a thought appears, quietly say: ‘There’s a worrying thought’, rather than ‘This is true’.
Notice your thoughts without judging or chasing them and let them move on.

Over time, this can reduce the sense of being consumed by thinking.

 

Common Difficulties With Mindfulness (And What Can Help)

Many people assume mindfulness should feel calming straight away. In reality, it can take time, and it’s normal to run into challenges.

“My mind won’t stop racing.”
That’s completely normal. Minds think – it’s what they do. Each time you notice your mind wandering and gently return your attention, you are practising mindfulness.

“It makes me notice difficult feelings more.”
Mindfulness can increase awareness of thoughts and emotions at first. If this feels too intense, try shorter exercises, keep your eyes open, or focus on external things like sounds or objects around you.

“I don’t have time.”
Mindfulness doesn’t have to take extra time. It can be built into everyday moments – washing your hands, waiting for the kettle to boil or walking somewhere.

“I feel like I’m doing it wrong.”
There is no perfect way to practise mindfulness. If you are noticing what is happening in the present moment, you are already doing it.

If mindfulness regularly makes you feel worse, it may not be the right tool for you at this time – and that’s okay. There are many other ways to support your mental health.

 

A Final Reflection

Mindfulness is not about becoming a different person or eliminating difficult thoughts. It’s about learning to meet yourself where you are, with a little more awareness and kindness.

Even small moments of noticing – a breath, a sound, the feeling of your feet on the ground – can create brief pauses in the rush of thoughts. Over time, these pauses can help you respond to life with more steadiness, clarity and self-compassion.

You don’t need to do mindfulness perfectly, and you don’t need to do it alone. What matters most is finding approaches that help you feel supported, safe and able to cope.

 

Frequently Asked Questions About Mindfulness

How quickly does mindfulness start to work?
Some people notice small benefits quite quickly, such as feeling a little calmer after a short exercise. For others, it takes a few weeks of regular practice to notice a difference. Like most skills, mindfulness tends to work best when practised gently and consistently over time.

What if mindfulness makes me feel more anxious?
This can happen, especially at first. Try shorter exercises, keep your eyes open, or focus on your surroundings rather than your thoughts. If mindfulness regularly increases distress, it may not be the right approach for you at the moment, and you may prefer to explore other types of support instead.

Do I have to meditate to practise mindfulness?
No. Mindfulness can be practised during everyday activities like walking, eating or washing your hands. Formal meditation is just one option, not a requirement.

How often should I practise mindfulness?
Short, regular moments often help more than long, occasional sessions. Even one or two minutes a day can be useful if done consistently.

Can mindfulness replace therapy or medication?
Mindfulness is best thought of as one helpful tool rather than a replacement for professional care. If you are receiving therapy or medication, mindfulness can sometimes help to support these treatments.

What if I keep forgetting to practise?
That’s very normal. You might link mindfulness to something you already do every day, such as making a drink or brushing your teeth, so it becomes part of your routine.

Is mindfulness suitable for everyone?
Not always. Some people find it unhelpful or uncomfortable, particularly if they are dealing with trauma or severe distress. If you are unsure, discussing it with a healthcare professional can help you decide what feels safest for you.

 

Research and Further Reading

Goldberg, S.B., Tucker, R.P., Greene, P.A., Davidson, R.J., Wampold, B.E., Kearney, D.J. and Simpson, T.L., 2018. Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis. Clinical Psychology Review, 59, pp.52–60.

Goyal, M., Singh, S., Sibinga, E.M.S., Gould, N.F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D.D., Shihab, H.M., Ranasinghe, P.D., Linn, S., Saha, S., Bass, E.B. and Haythornthwaite, J.A., 2014. Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), pp.357–368.

Kuyken, W., Warren, F.C., Taylor, R.S., Whalley, B., Crane, C., Bondolfi, G., Hayes, R., Huijbers, M., Ma, H., Schweizer, S., Segal, Z., Speckens, A., Teasdale, J.D., Van Heeringen, C. and Williams, J.M.G., 2016. Efficacy of mindfulness-based cognitive therapy in prevention of depressive relapse: An individual patient data meta-analysis from randomised trials. JAMA Psychiatry, 73(6), pp.565–574.

National Institute for Health and Care Excellence (NICE), 2022. Depression in adults: treatment and management (NG222). London: NICE.

Segal, Z.V., Williams, J.M.G. and Teasdale, J.D., 2018. Mindfulness-Based Cognitive Therapy for Depression. 2nd ed. New York: Guilford Press.