Forget Meditation: Psychologists Say These ‘Weirdly Specific’ Hobbies Are Better for Anxiety
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New research suggests customary mindfulness practices aren’t universally effective for anxiety relief, and a surprising range of focused hobbies – from pottery too trail running – may offer a more accessible path to calm. For millions struggling with rising anxiety levels, the pressure to “just meditate” can be counterproductive. Experts now believe that engaging in activities demanding focused attention, even seemingly unconventional ones, can deliver the benefits of mindfulness without the struggle for those who find stillness difficult.
A growing body of evidence indicates that activities requiring full-body awareness and sensory engagement can be more effective at reducing anxiety than traditional seated meditation for a significant portion of the population. This shift in understanding acknowledges that mindfulness isn’t a one-size-fits-all solution and opens the door to a wider range of accessible and enjoyable anxiety-reducing practices.
The Limitations of Traditional Mindfulness
The core principle of mindfulness - achieving a state of present-moment awareness – can be challenging for individuals prone to overthinking or those who find quietude unsettling. “Sometimes what we need isn’t less stimulation-itS the right kind of stimulation,” explains recent analysis of anxiety-reducing techniques. For these individuals, the attempt to quiet the mind can ironically amplify anxious thoughts.
8 Hobbies That Offer a Mindfulness Option
Psychologists are increasingly recommending activities that provide a “backdoor” to mindfulness, offering a focus point that naturally quiets mental chatter. Here are eight examples:
- Pottery: The tactile nature of working with clay demands complete concentration, diverting attention from anxious thoughts.
- Puzzles: Whether jigsaw, crossword, or Sudoku, puzzles require focused problem-solving, creating a state of “flow” that minimizes anxiety.
- Foraging: Identifying and collecting wild plants necessitates acute observation and connection with the natural environment.
- Gardening: The repetitive motions and sensory experience of gardening – feeling the soil, smelling the plants - promote grounding and relaxation.
- Improv: The spontaneous nature of improvisational comedy forces presence and reduces self-consciousness.
- Woodworking: Similar to pottery, woodworking engages the senses and requires precise focus, fostering a state of flow.
- Cooking/Baking: Following a recipe and engaging in the sensory experience of preparing food can be a calming and absorbing activity.
- Trail Running: Unlike road running, trail running demands full-body awareness to navigate uneven terrain, effectively blocking mental chatter.Psychologists refer to this as “embodied mindfulness,” and a systematic review of rhythmic physical activity (including dance and walking) showed ”meaningful reductions in anxiety” and improvements in quality of life, according to a study published in MDPI (https://www.mdpi.com/2077-0383/12/22/7084?.com).
Finding Your Focus
The key to unlocking these benefits lies in choosing an activity that genuinely engages your attention and provides a sense of enjoyment. “If sitting in silence doesn’t soothe you, stop forcing it,” experts advise.The goal isn’t to master a new skill, but to find a joyful, “weirdly specific” activity that allows you to become fully present and experience the freedom of simply being.
