Anxiety disorder is a mental health condition characterised by a distinct sense of anxiety and fear, where anxiety refers to worry about future events, whilst fear refers to dread of events occurring in the present.

It is important to distinguish between feelings of anxiety and anxiety disorder.

Feelings of anxiety are common in our daily lives; in fact, they are a protective mechanism that humans have developed over the course of evolution, enabling us to safeguard ourselves in times of crisis. For example, anxiety about our physical health may prompt us to adopt a regular routine and eat healthily.

However, if your anxiety is severely disrupting your daily life, is disproportionate to the actual circumstances, or persists for an extended period, it is highly likely that you are suffering from an anxiety disorder. In such cases, you should seek medical attention at a relevant hospital without delay, where a doctor will assess your condition.

Anxiety disorders generally do not resolve on their own and require various forms of treatment to manage them; therefore, seeking medical help as early as possible is crucial.

Common types of anxiety disorders include: generalised anxiety disorder, specific phobias, social anxiety disorder, separation anxiety disorder, agoraphobia, panic disorder and selective mutism. Anxiety disorders are primarily categorised according to their underlying causes. Social anxiety disorder is also known as social phobia.

An effective way to alleviate anxiety is to live in the present moment. The past is behind us; we cannot change it, so there is no need to dwell on it. Nor can we accurately predict what the future holds, so overthinking it is futile. Only by focusing all our attention on what we are doing right now can we live the life we desire.

As stated in Liao-Fan's Four Lessons: “ ‘All that has gone before is as though it were yesterday’s death.’ Once it has passed, it becomes history and cannot be altered.”

This may sound simple enough, but putting it into practice is actually quite difficult, especially for those who have long been plagued by anxiety. Here, I would like to offer three effective and practical methods for your consideration.

• One Thing at a Time

Many people spend their days rushing about, yet when they look back, they often feel as though they have achieved nothing. In reality, this is because they have not focused their attention on the present moment. Although they are engaged in a task, their minds are preoccupied with all sorts of other matters; sometimes they even wish they could multitask. 

This is absolutely inadvisable. Numerous scientific studies have shown that humans are incapable of true multitasking; what you perceive as handling multiple tasks simultaneously is merely your brain rapidly switching between two tasks, leading you to mistakenly believe you are multitasking.

When working or studying, we can use the ‘Getting Things Done’ (GTD) time-management method: write down absolutely everything on your mind—no matter what it is, jot it all down. Of course, if you find writing on paper inconvenient, you can also record them in your mobile’s notes app, and then set a completion time for each task.

If you’re not sure where to start, begin with small tasks and complete them one by one; once finished, you can tick them off.

Writing things down clears them from your mind for the time being, allowing you to focus on the task at hand. Furthermore, recording everything helps you see what you’ve managed to achieve that day; even the smallest task, once completed, brings a sense of accomplishment. This approach enables you to concentrate on the present task, temporarily setting aside other matters, thereby helping to alleviate anxiety.

• Living with All Five Senses

Whether we’re walking, travelling by car, washing up or eating, we should savour the present moment and live life through our senses of sight, hearing, taste, smell and touch. In modern society, the pace of life is far too fast; everything is driven by the pursuit of speed. Once we pick up that pace, it becomes very difficult to slow down, and many things slip through the cracks. 

How long has it been since you really took the time to look at the world around you, savoured your food properly, or paused to listen to the birds singing in the trees? When you slow down again and take the time to truly experience these things, you will make many new discoveries and gain fresh insights.

Let’s take eating an apple as an example. From the moment you pick up the apple, feel its texture in your hand, see if you can describe it in words; then place the apple on the table and observe it—what colour is it, and what are its distinctive features? Next, pick up the apple and take a bite: what is the texture like as it enters your mouth, and how does it taste? Chew slowly and savour it. Through such exercises, we can slow down our thoughts and rediscover the sensations of the present moment.

• Mindfulness Meditation

Since ancient times, various religions have practised forms of meditation. Ancient Indian yoga, as well as seated meditation in Daoist and Buddhist traditions, are all precursors to mindfulness meditation. The practices within these traditions are relatively complex, requiring attention to numerous details, and are often restricted to specific locations.

In recent years, practitioners of mind-body-spirit disciplines have adapted these complex meditation techniques into a simple, accessible form that can be practised anywhere. Through regulated breathing, they relax the body and mind, clearing the mind of distracting thoughts to achieve stress relief and relaxation.

Using functional magnetic resonance imaging (fMRI) and electroencephalography (EEG) techniques, researchers have observed that regular meditation practice significantly enhances activity in the left prefrontal cortex, which helps to generate and sustain positive emotions; Furthermore, through meditation practice, the body undergoes a series of biochemical and physical changes known as the ‘relaxation response’. 

By consciously focusing attention on the breath, the nervous system shifts from the sympathetic to the parasympathetic nervous system; breathing gradually slows, the heart rate decreases, the active sympathetic nervous system is allowed to rest, and both the body and mind become relaxed.

Mindfulness meditation can be practised at any safe time and in any safe place, whether walking, sitting, or lying down. There is no set time limit for meditation. Some people may find it difficult to get into the right state of mind at first, so it is advisable to start with a one-minute session and gradually increase the duration. Ideally, find a place where you will not be disturbed.

Focus your attention on your breathing; there is no need to control it deliberately, simply direct your attention towards it and observe the changes in your body as you inhale and exhale. If you find it difficult to concentrate, you may close your eyes. 

During this time, many distracting thoughts may arise; there is no need to dwell on them, but you must not allow your thoughts to carry you away. Simply acknowledge their presence and return your attention to your breathing.

If you find it genuinely difficult to focus on your breathing, you can begin by relaxing your body. Direct your attention to your head and silently repeat to yourself three times, ‘Relax your head’, whilst sensing the changes in the muscles there. Next, move on to your neck, shoulders, arms and legs, relaxing them one by one in order from head to toe. After completing this cycle, you should feel your whole body relax.

At this point, you will no doubt realise that the practice of meditation is, in essence, about focusing your attention on the present moment, letting go of your usual thoughts and anxieties, and allowing both your mind and body to achieve a deep state of relaxation.