Raising Awareness on Anxiety

Source: KMSPKS

When anxiety becomes overwhelming, what lessons can we draw from Buddhism to apply to our healing?

Anxiety lurks in the shadows of the mind, creating a lot of overwhelming thoughts that impair the individual. For the inexperienced, anxiety can be visualised like a wave, peaking and dipping and cyclical. Anxiety sufferers can break the cycle of suffering by taking refuge in the Triple Gem and incorporating Buddhist practices and teachings in understanding anxiety, and it begins by creating awareness around it.

Awareness begins by understanding the science behind anxiety. Fear helps us anticipate dangers; it is natural and essential in self-preservation. However, when fearful thoughts become overwhelming and cause a person to live in constant fear, it becomes anxiety. Physiologically speaking, anxiety is the fight or flight response to overreacting, manifesting in both physical and mental symptoms. It takes over the entire person, which is why the sufferer often feels trapped in their own thoughts. But it is not a dead end, as there is a path to recovery through Buddhism. We can look to Buddhist lessons and techniques that can provide guidance to gently shift from fear back to tranquillity.

Many conventional therapy methods today utilise some form of mindfulness-based practice, which has its roots in Buddhism. The goal of these practices is to train the individual to be aware but not reactive toward their thoughts and sensations. It is usually achieved through a two-step process, beginning with an awareness of breath and moving into non-judgemental observations of one’s thoughts. Mindfulness-based practices have seen great success, and it is not hard to see why. It is scientifically proven to decrease feelings of stress and anxiety in both the short and long term. For people starting out on their healing journeys, it is a great place to start.

The next step of progression should be to expand the practice in accordance with the Four Foundations of Mindfulness. Lobsang Rapgay, a research psychologist of ancient Buddhist meditative practices, maintains that in order to better overcome anxiety, mindfulness-based practice is not enough and one should look deeper into the Four Foundations of Mindfulness, also known as the Satipatthana Sutta. It is the basis of mindfulness-based practice and it takes a more active approach in managing anxiety.

The Four Foundations of Mindfulness emphasise sustaining attention (samatha) on the stimulus, remembering the sensations to the stimulus and discerning the good and bad thoughts that arise. This proactive practise asks the sufferers to confront their thoughts and uncover the reasons behind their anxiety by being inquisitive. They can go even further in breaking their thought patterns by introducing the right thoughts and right intentions as directed by the Sutta. Through continued practice, they can slowly move away from distracting anxious thoughts and cultivate a healthier and more compassionate mind.

Anxiety is an overwhelming state that consumes the individual on mental and physical levels. However, it does not have to be chronic. Modern science recognises that Buddhism based mindfulness practices are useful for creating a calmer, more accepting headspace in anxious individuals. In fact, by looking into the Pali Canon, one can find that greater healing is possible with the introduction of the Four Foundations of Mindfulness. It is a different method of engaging with anxiety; by increasing awareness, the individual can sort through their thoughts, dismantling negative ones and cultivating a better mind with right thoughts and right intentions.