A Harvard Health Guide to Taming Fears and Worries, Plus the Simple Phrase I Use

Worry has a way of pulling us out of the present and into everything that might go wrong. That is why I was glad to find this short, practical piece from Harvard Health, Mindfulness Can Help You Tame Fears and Worries. It explains a few simple breathing and meditation techniques you can use to calm an anxious mind, with clear steps for each one.

I am also sharing a small practice of my own that I learned from Oprah Winfrey. It fits right in with what the article teaches, and it may help you too.

What the Article Covers

This Harvard Health article, published in January 2024, starts with a simple idea. Mindfulness techniques help you center your mind and anchor yourself in the present moment, and that can help ease fears and worries.

The first technique is deep breathing. The article points out that we breathe about 20,000 times a day without thinking about it, and that anxiety makes our breathing faster. When you slow your breath on purpose, you can help slow your mind as well.

It describes two ways to do this. The first is diaphragmatic breathing, also called belly breathing. You sit or lie down with one hand on your chest and one on your belly, relax your stomach muscles, and breathe in through your nose until your belly rises. Then you breathe out slowly through pursed lips and repeat. The second is box breathing, where you breathe out for a count of four, hold for four, breathe in for four, and hold for four again, then repeat the cycle.

The article then moves on to meditation, which it describes as deep breathing with a focus for your mind. You sit still with your eyes closed, breathe deeply, and repeat a calming sound, word, or short phrase. When other thoughts come in, you picture them as passing clouds: you notice them, then let them go. The article notes that research has found mindfulness meditation can ease anxiety and also help people cope better with life’s stressors.

It closes with honest advice. As the article puts it, “Mindfulness seems easy, but that sense of simplicity can be deceptive.” A racing mind takes effort to settle, and you may need to try more than once. It suggests setting a daily time for practice, putting it on your calendar, and starting with just a few minutes.

The Simple Phrase I Use When I Worry

The article’s idea of repeating a calming phrase reminded me of a practice I learned from Oprah Winfrey. When worries start to build, I take a few deep breaths and tell myself, “At this moment I am okay, I am safe, and I have everything I need.”

Sometimes I have to say it several times. That is fine. The words bring your attention back to this moment instead of the one you are worried about. I find it a surprisingly simple way to calm my worries.

You can try it the same way. Pair the phrase with the belly breathing or box breathing from the article, or choose words that feel right for you. The point is to remind yourself of what is true in this moment. I also take short one- or two-minute breathing breaks during my workday, and small pauses like these can help. If you would like more ways to use your breath, our article on breathwork for stress relief has five techniques to try, and Gentle Strategies for Navigating Anxiety offers more ideas for anxious days.

Read the Full Article

You can read the complete article on the Harvard Health website: Mindfulness Can Help You Tame Fears and Worries. It is a quick read. Pick one technique, try it for a few minutes today, and be patient with yourself if your mind keeps wandering. Coming back is part of the practice.

Sources

• Mindfulness Can Help You Tame Fears and Worries, Harvard Health Publishing.