People have used meditation to relieve anxious thoughts for thousands of years, and research shows it’s a promising treatment for people with anxiety.
According to the Anxiety and Depression Association of America (ADAA), about 19% of American adults have an anxiety disorder. However, while anxiety disorders are common, more than 60% do not receive treatment to manage their symptoms.
Meditation is just one of many approaches that can greatly help improve mental health conditions such as anxiety and depression. Some studies even suggest that meditation may be as effective as medication in managing long-term anxiety symptoms in some people.
Explore what the research says about the benefits of meditation for anxiety, including how to start meditating as a beginner.
Researchers have been studying the benefits of meditation for mental health conditions for years. Recent research has shown promising results when it comes to meditation for anxiety.
Research results showed that mindfulness-based stress reduction helped reduce symptoms of social anxiety and negative emotions. Specifically, mindfulness meditation was more effective than CBGT in helping participants come to terms with their anxious thoughts and feelings.
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Similar to previous studies comparing meditation to other treatment options, this study found weekly meditation to be as effective as medication for treating anxiety.
If you’re new to meditation, one of the easiest ways to get started is to consciously practice being in the present moment.
This might be similar to taking a 15-minute walk during your lunch break and focusing on your body and breathing. Or maybe it’s like turning off the TV or phone and focusing on the taste and texture of your food while eating dinner.
If you’re ready to try a formal meditation practice, here are some types of meditation that may help reduce anxiety.
mantra meditation
Mantra meditation focuses on repeating a mantra, or a specific thought or phrase, during a session. Here’s how to perform this meditation:
- Find a comfortable place to sit, such as a cushion on the floor or a chair.
- Once you begin repeating the mantra, focus on the sensation of your breathing.
- Gently bring your wandering thoughts back to your mantra.
- To end your session, take a moment to check in with yourself.
body scan meditation
Body scan meditation focuses on scanning your body and becoming aware of the sensations you are feeling. Here’s how to perform this type of meditation:
- Find a comfortable position by sitting in a chair or lying down on a yoga mat.
- Take a few deep breaths and find a place in your body where you begin to focus.
- Notice the sensations in this part of your body and move on to the next area.
- Continue to scan your body and be aware of how you are feeling in the moment.
- End the session by slowly returning your focus to your surroundings.
guided imagery meditation
Guided imagery meditation focuses on visualizing calming, positive settings or scenarios in order to relax your body and mind. Here’s how to perform this meditation:
- Find a quiet, comfortable place to meditate, such as your bed or sofa.
- Visualize in your mind a place, object, or sound that makes you feel peaceful and relaxed.
- Stay focused on this visualization while relaxing your body and mind.
- Consider using guided image videos or apps that you can follow along with.
It’s difficult to say exactly how long it will take meditation to relieve anxiety, as everyone’s treatment course is different. but,
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The study found that participants saw significant improvements in symptoms of depression and anxiety after just two weeks of daily practice. Furthermore, these improvements appeared to remain consistent throughout the remainder of his six-week study.
Years of research have shown the benefits of meditation for mental health, from reducing symptoms of depression and anxiety to improving mindfulness and acceptance.
For people living with anxiety, meditation can improve anxiety levels in the short term of a few weeks, with many long-term benefits.
If you have symptoms of an anxiety disorder and want to try meditation, free online guided meditations for beginners are a great place to start.
