How too much mindfulness can spike anxiety

For those who still like the idea of contemplation, it may be time to consider a broader range of techniques. Certain religious traditions encourage practitioners to focus on things outside your body, for instance – such as a bunch of flowers on your desk or even a passage from a poem. These may be better at calming overwhelming feelings of anxiety, or coaxing yourself out of those feelings of dissociation than observing your body or your breathing, says Britton. There’s also a growing interest in meditative techniques that encourage you to think about others’ perspectives and to cultivate feeling of compassion – strategies that are especially effective against feelings of loneliness.

At the moment, some people may feel like they have to stick with one particular strategy – like mindful breathing or the body scan – without considering the alternatives. But this is a mistake, says Britton. “We should really honour the diversity of contemplative practices that are available, because they all do different things, and people would have a much better chance of matching what they need, if they had a bigger buffet of choices.” Each person should choose the best technique – and the correct “dose” – for their particular situation, rather than doggedly pursuing a plan that is not working.