Dave Johnson, a public health professional from St. Anthony, has discovered a powerful ally in managing his mental health: meditation. With a dedicated space in his home for daily practice, Johnson has found that even a few minutes of mindful breathing helps him combat the anxiety he has struggled with for years.
“I usually start with three big breaths,” Johnson shared, taking a moment to inhale deeply. “Whether it’s five minutes or fifteen, the time spent in here really makes a difference.”
Johnson’s struggle with anxiety intensified during the COVID-19 pandemic, leading to feelings of overwhelming stress from work and family responsibilities. To manage, he incorporated medication, switched therapists, and made meditation a key part of his daily routine.
“Meditating every day has been beneficial for me, but I think the approach should be flexible,” he explained. “It doesn’t have to be a strict regimen for everyone.”
Molly Peterson, the Director of Adult Programs for the National Alliance on Mental Illness (NAMI) in Minnesota, emphasized the importance of setting personal, mental health-focused goals for the new year, rather than just external achievements like career success or fitness. While these external goals can indirectly improve mental health, Peterson believes focusing on mental well-being directly is an achievable and rewarding resolution. Meditation, she suggests, is a simple and effective starting point.
“Meditation forces you to be present and still, which helps quiet racing thoughts and negative self-talk that many of us experience,” Peterson said.
For Johnson, meditation offers a tool to manage anxiety by choosing where to direct his thoughts. “When I follow anxious thoughts, it just leads to more anxiety,” he shared. “Meditation helps me focus on different, calmer thoughts, which relieves stress and reduces my anxiety.”
If you’re interested in using meditation to ease anxiety in the new year, here are some practical tips:
- Download meditation apps like Calm or Headspace to guide you as a beginner.
- Create a dedicated, calming space in your home for meditation practice.
- Set realistic goals for how often you’ll meditate.
- Find an accountability partner to help keep you on track.
While meditation hasn’t completely eliminated Johnson’s anxiety, he says it’s become an essential tool for managing it. By practicing daily, he experiences the small but meaningful victory of mental peace.
For further advice on making a meaningful New Year’s resolution, NAMI offers resources to help individuals set attainable mental health goals.
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