Day 30 * 30 Day Anxiety Challenge

30 Day Anxiety Challenge, Day 30: Practice Mindfulness

Today is Day 30 of the 30 Day Anxiety Challenge! It is your last day! Congratulations!!

Don’t forget to mark off your success from Day 29 on your  Anxiety Challenge Tracker.

Now, let’s get started with Day 30 of learning how to manage our anxiety and panic!

DAY 30 CHALLENGE:       Practice Mindfulness

How It Helps Anxiety:

If your mind is filled with nothing but the present moment, it is impossible for it to be filled with anxious thoughts. That is what the basis of mindfulness is. Instead of worrying about the future or ruminating over the past, mindfulness calls us to simply focus on the present moment. By doing so you are keeping your awareness and attention on you in this moment, which helps block out anxiety.

Research shows that people who regularly practice mindfulness have significant reductions in their anxiety. It even helps those suffering from depression. In fact, regular practice of mindfulness actually changes the brain and is proven to work just as well as anti-anxiety medications.

By practicing mindfulness you are breaking tightly woven thought patterns and replacing them with calm, neutral thoughts about the present moment. By doing this, you are training your brain to relax, which over time, will actually shrink the fear center of your brain.

How To Meet Todays Goal:

Practice mindfulness in everything that you do today. As you eat, instead of gobbling down your food in a rush, notice the color and texture of the food. How hot is it? How many bites do you take before you swallow? Can you taste different ingredients in the food? Take note of these for all of your meals today.

Practice mindfulness in any chores you may do today. As you’re washing the dishes, notice how warm the water is. What does the soap feel like? Does the soap have a fragrance? How does the soap fall from the dish in your hand to the water?

While you’re walking (even just to or from your car), notice all of the different colors of the cars in the parking lot. How many spots are empty? What kind of material is the parking lot made from? What color is it?

The more you practice mindfulness, the easier it becomes. Additionally, the more you practice is, the more you are strengthening the skill to use both to prevent anxiety and to help manage anxiety.


Being aware of the sights, smells, tastes, textures and sounds around you in the present moment is an easy way to calm your brain. By practicing mindfulness, you are sharpening one of the most powerful tools in your anti anxiety tool belt.

Join us in the private Facebook group for support of others doing the 30 Day Anxiety Challenge.

Additional Resources:

Article:  How To Be Mindful When Your Anxious (

Article: How Mindfulness Affects Anxiety (

Explore Further:

BOOK:  The Mindfulness Journal: Daily Practices, Writing Prompts, and Reflections for Living in the Present Moment – by Barrie Davenport


Disclaimer: / does not endorse or provide any medical advice, diagnosis, or treatment. The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition and cannot be substituted for the advice of physicians, licensed professionals, or therapists who are familiar with your specific situation. Consult a licensed medical professional or call 911 if you are in need of immediate assistance.



About Kyle McMahon

I believe that telling your story has the power to change a life. That's why I created / KyleMcMahon.Me as a place where you can get the tools to transform your life. I hope you'll join me on the journey.