Mindfulness practices are becoming increasingly popular as effective tools for managing anxiety. Whether you are worried about work, finances, or even global events, taking a moment to focus on the present can be incredibly calming. The idea behind mindfulness is simple: paying attention to the current moment without judgment.
By doing so, you can distance yourself from anxious thoughts and gain a sense of calm. According to Resh Gupta, a postdoctoral research associate with the Mindfulness Science and Practice research cluster, mindfulness has been proven to reduce anxiety symptoms, helping people feel more focused and less overwhelmed.
Many people who regularly practice mindfulness can attest to its calming effects. Yet, researchers are still exploring exactly how mindfulness works and which types of practices are best for different kinds of anxiety.
Anxiety is not a one-size-fits-all experience; it can range from mild worry to intense, chronic feelings of stress. Gupta explained that understanding these differences is crucial for matching people with the right mindfulness techniques.
In a recent study published in Neuroscience and Biobehavioral Reviews, Gupta and her colleagues introduced a new way of thinking about mindfulness and anxiety.
Instead of assuming that all types of mindfulness work equally for everyone, they suggest that specific types of mindfulness might be better suited to different forms of anxiety. This approach could make mindfulness practices more effective by targeting the exact nature of a person’s anxiety.
The study was co-authored by Todd Braver, a professor of psychological and brain sciences, and Wendy Heller, a professor of psychology at the University of Illinois Urbana-Champaign. The research was supported by the Mindfulness Science and Practice cluster and the Arts & Sciences’ Incubator for Transdisciplinary Futures.
Braver believes this new framework is an important step forward, as it helps identify the mechanisms by which mindfulness reduces anxiety. He noted that while the benefits of mindfulness are well known, understanding exactly how it works is still a challenge. This research aims to bridge that gap.
One of the key ideas explored in the study is something called “cognitive control.” Cognitive control is the brain’s ability to manage thoughts and actions to achieve goals. For example, if you plan to go grocery shopping after work, you can keep that goal in mind throughout the day and avoid distractions that might prevent you from doing it.
Gupta explained that mindfulness and anxiety affect cognitive control in very different ways. People who practice mindfulness tend to have better cognitive control, which helps them stay focused and calm. Brain scans even show that mindfulness strengthens the areas of the brain that manage this process.
In contrast, anxiety can disrupt cognitive control. When you are anxious, your mind is often filled with worry, taking up space in your brain’s working memory. This constant worry makes it harder to focus on important tasks or achieve goals. Mindfulness can help break this cycle by improving cognitive control, allowing anxious thoughts to fade into the background.
The researchers found that different mindfulness techniques work better for different types of anxiety. For example, if you often find yourself stuck in a loop of worrying thoughts, a practice called “focused attention” may be helpful.
In this type of mindfulness, you choose a single point of focus—like your breath or a simple sound—and bring your attention back to it whenever your mind starts to wander. This habit of returning to the present moment can reduce the grip of worry over time.
For people who experience physical symptoms of anxiety—such as a racing heart, sweating, or tightness in the chest—a different technique called “open monitoring” may be more effective. Unlike focused attention, open monitoring does not concentrate on just one thing.
Instead, it involves observing all thoughts, feelings, and bodily sensations as they come and go, without judging them. Gupta explained that this type of mindfulness can help people feel less reactive to their anxiety symptoms, reducing their intensity.
The Mindfulness Science & Practice cluster at Washington University (WashU) provides many resources for people who want to learn mindfulness.
They host talks, events, and workshops where participants can practice mindfulness techniques with the guidance of trained practitioners. According to Gupta, the cluster is committed to helping both the university community and the broader St. Louis area gain access to mindfulness tools.
Braver is optimistic that this research will help people explore the different kinds of mindfulness practices available to them. He believes that when people understand the variety of options, they can choose the one that fits their needs best. He added that learning these techniques can be empowering, giving people the ability to take control of their mental well-being.
The study by Gupta, Braver, and Heller suggests that mindfulness can be a powerful tool against anxiety by improving cognitive control and reducing worry. By finding the right type of mindfulness for each individual, it may be possible to make this ancient practice even more effective for modern stress and anxiety.
With further research, we may soon be able to match mindfulness techniques with specific anxiety types, offering more targeted relief for those who need it.
If you care about mental health, please read studies about 6 foods you can eat to improve mental health, and B vitamins could help prevent depression and anxiety.
For more health information, please see recent studies about how dairy foods may influence depression risk, and results showing Omega-3 fats may help reduce depression.
The research findings can be found in Neuroscience & Biobehavioral Reviews.
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