Practical Mindfulness in Anxiety Recovery is a small group six week course for anyone struggling with chronic or disordered anxiety that wants to apply the principles of acceptance and mindfulness but can't seem to really get a grasp on how to do that.
If you want to use an acceptance/tolerance based approach to anxiety but aren't really sure of how to do that, this skills group is for you.
If you've been trying to "do mindfulness" because you've heard that its good for anxiety but you're not making any progress, this group is for you.
If you're drawn to the concepts of acceptance and mindfulness but think "it doesn't work for you", this group is for you.
If you try to be mindful but, "I can't get my mind to turn off!" ... this group is for you (spoiler alert - mindfulness doesn't turn off thoughts).
This is a skills based live course. We'll meet each week in a small group via Zoom (maximum of 12 participants) to go over principles of mindful awareness and acceptance, practice them together in our meetings, and discuss ways to practice between meetings. The goal of the course is to take the mystery and misconceptions out of mindfulness while finding practical, useful ways to put an often confusing concept into play in your life.
Week One - What Is Mindfulness?
Defining mindfulness. Exploring beliefs about what mindfulness is and how to apply it. Dispelling myths and misconceptions about mindfulness, especially in the context of anxiety disorder recovery.
Week Two - How Does Mindfulness Relate To Acceptance?
Accepting a thing we hate and/or fear is almost impossible if we can’t first begin to recognize reflexive resistance. Mindfulness as a path toward conscious choice and away from mindless reactivity.
Week Three - Rigid Resistance vs Openness To Experience (Acceptance/Tolerance)
Why it’s OK to not want to be anxious or afraid, but why rigid resistance to those experiences keeps us stuck. Recognizing that human nature is to resist what we do not like. Why opening up to experiences is helpful. How mindful acceptance fits into this process.
Week Four - Being Vs Doing
An exploration of our constant state of “doing” and why simply “being” even for a few minutes at a time can be so difficult. How learning to “be” (rather than doing) is part of cultivating mindful non-judgmental awareness that fosters acceptance and willful tolerance.
Week Five - Mindfulness When Triggered: Anticipatory and Present-Moment Anxiety
How do I “do mindfulness” when triggered?! The application of mindful awareness in anticipatory anxiety and current-moment anxiety. Turning anticipatory anxiety on its head in a productive way.
Week Six - What's Next? Practice, Practice, Practice!
Recognizing that mindful, non-judgmental awareness and considered response (rather than unconscious reaction) only emerges over time … with practice! Exploring formal and informal mindfulness practices. Tips for how to incorporate the practice of paying attention non-judgmentally into life and recovery going forward.
I am a clinician with a specialization in anxiety and anxiety disorders, I've done quite a bit of training in mindfulness based treatments and mindfulness itself, and I have been maintained a formal mindfulness practice of my own for many years. Oh, I also struggled with panic disorder, agoraphobia, OCD, and depression for many years of my life and while I didn't know I was doing it, I used mindfulness principles in my own recovery. So ... maybe I'm a good choice to talk about these things, eh? If you want to know more about me, my bio is here.
Practical Mindfulness educational/skills groups run for six weeks.
Groups are limited to no more than 12 participants.
Your group will meet each week at the same day/time via Zoom.
Sessions are 60-minutes long and include a combination of group practice, discussion, and lecture.
There are homework assignments between group meetings. Developing mindful non-judgmental awareness is about practice and experience first and foremost so plan on making an effort to practice between meetings.
Schedule:
(Zoom links will be provided via email after sign-up)
Session 1: Tuesday March 25, 2025 - 3 PM EDT
Session 2: Tuesday April 1, 2025 - 3 PM EDT
Session 3: Tuesday April 8, 2025 - 3 PM EDT
Session 4 - Tuesday April 15, 2025 - 3 PM EDT
Session 5 - Tuesday April 22, 2025 - 3 PM EDT
Session 6 - Tuesday April 29, 2025 - 3 PM EDT
Requirements/Prerequisites
A comfortable, quiet place to sit, preferably where you will not be disturbed. Feel free to bring a snack of beverage - this is quite informal. There will be a few very basic mindful movement exercises included so wear comfortable clothing. If you are restricted by mobility or injury that's OK. Participation in movement exercises can be skipped or modified as needed to fit your situation. You don't have to be an experienced meditator or have an established mindfulness practice at all. Beginners are welcome! Finally, come with an open mind and an attitude of exploration and experimentation. Try to drop any preconceptions about anxiety management or control, or being able to calm yourself or shut down your thoughts. There is no striving/achieving in mindfulness. 💜
These are not recorded. There are no replays and no make-up sessions. Please be sure that the group days/times fit into your schedule before reserving your spot. There will be other groups run on different days and at different times so if this one doesn't work for you, there will be opportunities to join other groups when they are announced.
I know that the days/times of this group might not work for everyone. If this particular day/time combination doesn't fit into your schedule but you still want to join a group, sit tight. I will be running this group on other days and times too. There will likely be evening (east coast) sessions and maybe even Saturday sessions, so stay tuned for announcements about this. However, keep in mind that the waiting list for this 12-person group is now at well over 250 people so my reality is that I can't possibly accommodate everyone that wants to join a group. I'll do my best while also adhering to my principles of "non scaling". Mental health isn't about selling as many seats as possible. It doesn't work that way.
Practical Mindfulness in Anxiety Recovery is not therapy or group therapy. This is a practical skills group, not a general support group or therapy group. There are no fantastic promises about attaining freedom, crushing your anxiety forever, or leaping into full recovery as a result of joining the group. The group is designed to provide understanding and some basic introductory mindfulness skills and practices that you can build on in your recovery journey. Joining the group does not replace therapy or group therapy. Joining the group does not create a therapist/client relationship between you and I. Your relationship with your therapist or counselor comes first and as always, you should consult with qualified in-person help when it comes your your mental health and wellness.
Unfortunately, this group is already full. I will be running more groups just like this in the near future.