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  • Benarkah Menerapkan Mindfulness Efektif untuk Meredakan Gangguan Kecemasan?

Benarkah Menerapkan Mindfulness Efektif untuk Meredakan Gangguan Kecemasan?

Benarkah Menerapkan Mindfulness Efektif untuk Meredakan Gangguan Kecemasan?
Credit: Freepik

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Kecemasan adalah emosi yang bisa muncul ketika seseorang merasa takut atau khawatir terhadap bahaya yang dirasa akan datang. Ketika kecemasan berlangsung terus-menerus, berat dan sampai mengganggu kehidupan sehari-hari, kondisi ini disebut sebagai gangguan kecemasan.

Gangguan kecemasan dapat membuat tubuh Anda merasa lelah secara mental dan fisik. Orang yang mengalami gangguan kecemasan akan merasa tegang, gugup, tidak bisa rileks dan dilingkupi rasa takut. Mereka bisa menghindari tempat atau situasi tertentu agar tidak merasa cemas.

Selain mengonsumsi obat-obatan dan psikoterapi, latihan mindfulness bisa dilakukan untuk membantu meredakan kecemasan yang dirasakan. Mindfulness bisa membantu memfokuskan perhatian seseorang terhadap momen yang terjadi di masa sekarang agar tidak terjebak dalam pikiran dan kekhawatiran yang dirasakan.

Baca Juga: Tidak Sama, Ini Perbedaan Antara Stres dan Gangguan Kecemasan

 

Bagaimana Mindfulness dapat Mengatasi Gangguan Kecemasan?

Salah satu cara latihan mindfulness adalah dengan melakukan meditasi. Ada beragam jenis latihan meditasi. Anda bisa duduk selama periode waktu tertentu dalam diam, lalu berlatih untuk fokus dan menggunakan kesadaran penuh untuk merasakan apa yang terjadi saat ini pada diri. Anda dapat memulai meditasi dengan berfokus pada napas Anda atau sensasi lainnya. 

Sejumlah penelitian menyebutkan bahwa meditasi mindfulness memiliki efek untuk menurunkan gejala kecemasan. Belum diketahui bagaimana mekanisme mindfulness efektif dalam mengatasi kecemasan, namun mindfulness diduga membantu individu dalam melihat pola pikir mereka, dan untuk tidak kewalahan oleh pikiran mereka sendiri. 

Mindfulness melatih Anda untuk fokus menerima dan merasa dengan menggunakan panca indra yang Anda miliki. Saat melakukan mindfulness, Anda akan mengalihkan perhatian dan kekhawatiran Anda, menggantikannya dengan perasaan tenang dan bahagia.

Baca Juga: Bagaimana Cara Mengatasi Sulit Tidur saat Mengalami Gangguan Kecemasan?

 

Latihan Mindfulness untuk Kecemasan

Latihan mindfulness dapat dipraktikkan secara formal sebagai meditasi dengan duduk atau secara informal yaitu memusatkan perhatian pada kegiatan Anda sehari-hari. Berikut ini beberapa latihan mindfulness yang dapat Anda terapkan untuk meredakan gangguan kecemasan:

Meditasi

Meditasi dapat dilakukan di mana saja selama tempat tersebut nyaman, sepi dan minim gangguan. Carilah posisi yang paling nyaman untuk bersantai, dan jangan lupa kenakan pakaian yang nyaman. Tarik napas panjang lalu bayangkan semua stres, ketakutan dan pikiran negatif Anda terbuang.

Lakukan hingga Anda merasa lebih tenang, lalu buka mata Anda. Anda akan merasa lebih fokus dan santai menjalani aktivitas. Agar mendapat hasil maksimal, lakukan latihan meditasi secara rutin setiap hari, minimal 10-20 menit per hari atau sesuai kebutuhan.

Mengenali pikiran negatif penyebab kecemasan

Cara ini bisa Anda lakukan saat menjalani meditasi maupun dalam kegiatan sehari-hari. Gali lebih dalam tentang apa yang menjadi penyebab kekhawatiran dan ketakutan Anda. Namun alih-alih terikat dengan perasaan tersebut, Anda dapat menanamkan pada diri Anda untuk tidak terpengaruh dengan perasaan dan pikiran negatif tersebut.

Grounding

Latihan grounding adalah cara yang efektif untuk mengatasi kecemasan. Konsep utama latihan ini adalah merangsang kelima panca indra untuk meningkatkan kesadaran diri dan mengalihkan pikiran serta emosi negatif dari pikiran. Latihan ini bisa Anda lakukan di mana pun dan kapan pun.

Latihan grounding kerap digunakan untuk meringankan rasa cemas akibat peristiwa traumatis yang sering dialami oleh pengidap post-traumatic stress disorder (PTSD).

Menulis jurnal diketahui memiliki banyak manfaat untuk menjaga kesehatan mental. Menulis jurnal secara rutin dapat membantu meringankan gejala depresi, membantu menyalurkan perasaan, mengatur emosi, mendorong diri untuk lebih terbuka. Kegiatan ini menjadi salah satu cara untuk menata ulang pikiran dan perasaan Anda terhadap peristiwa lampau yang Anda alami dan apa yang ingin Anda raih di masa depan.

 

Latihan mindfulness adalah salah satu cara yang efektif untuk mengurangi gangguan kecemasan. Anda dapat melakukan latihan mindfulness dengan bantuan terapis atau melakukannya secara mandiri. Selain menerapkan latihan mindfulness, Anda juga dapat mengatasi gangguan kecemasan dengan psikoterapi dan obat-obatan. Apabila gangguan kecemasan yang Anda rasakan tidak membaik, segera hubungi dokter untuk dilakukan pemeriksaan.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr Hanifa Rahma
Last Updated : Minggu, 16 April 2023 | 07:04
Tags : kesehatan mental gangguan kecemasan kecemasan self care meditasi

Drake, K. (2022). 8-week mindfulness program ‘as effective’ as antidepressant for treating anxiety. Available from: https://www.medicalnewstoday.com/articles/8-week-mindfulness-program-as-effective-as-antidepressant-for-treating-anxiety.

Ferreira, M. (2020). 14 Mindfulness Tricks to Reduce Anxiety. Available from: https://www.healthline.com/health/mindfulness-tricks-to-reduce-anxiety.

Kind, S., Hofmann, S. Facts About the Effects of MIndfulness. Available from: https://www.anxiety.org/can-mindfulness-help-reduce-anxiety.

Peterson, J. (2022). Mindfulness for Anxiety. Available from: https://www.choosingtherapy.com/mindfulness-for-anxiety/.

Mayo Clinic. Anxiety Disorders. Available from: https://www.mayoclinic.org/diseases-conditions/anxiety/diagnosis-treatment/drc-20350967.

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      • 1: []
      • 2: 
      • 3: updated
      • 4: 5863
      • 5: App\Models\Admin\Post
      • 6: updated
      • 7: 2025-04-14 16:09:25
      • 8: 2025-04-14 16:09:25
      Backtrace
      • vendor/spatie/laravel-activitylog/src/ActivityLogger.php:174
      • vendor/spatie/laravel-activitylog/src/Traits/LogsActivity.php:88
      • app/Http/Controllers/WebController.php:779
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.single-post-healthpedia:37
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new9.02msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 9918 and `categories`.`deleted_at` is null
      Bindings
      • 0: 9918
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new8.09msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 63 and `categories`.`deleted_at` is null
      Bindings
      • 0: 63
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#11aicare_prod_new1.18msselect * from `categories` where `categories`.`id` = 2 and `categories`.`deleted_at` is null limit 1
      Bindings
      • 0: 2
      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new10.13msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 1978 and `categories`.`deleted_at` is null
      Bindings
      • 0: 1978
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new10.32msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 7378 and `categories`.`deleted_at` is null
      Bindings
      • 0: 7378
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 6119
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      • 0: 5126
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 5795
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
      • view::layouts.v2.web_layout:547
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
      • view::layouts.v2.web_layout:551
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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        #12025-04-14 16:09:25GET/self-help/efektivitas-mindfulness-untuk-kecemasan21134326