Meditation for Anxiety: Does it work?

More and more people are turning to meditation for anxiety.

Published: November 5, 2024 by Nicole Dieckman

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We’ve all been there, anxiety-filled sleepless nights and dreaded days of doom scrolling, but can meditation for anxiety be the answer? You’re lying in bed at night, and a million scenarios are racing through your head. None of them are good, and all invoke an overwhelming sense of dread. And then you remember your friend’s mom told you to meditate over dinner two nights ago. Could she be on to something? Now that pharmaceutical drugs for anxiety are getting a bad rap, more and more people are turning to meditation. According to healthline.com, “using benzodiazepines, even as prescribed, can lead to physical dependence and withdrawal if you stop taking the drug suddenly.” They say, “Withdrawal can be life-threatening,” and “Using benzodiazepines can also lead to misuse and addiction. Misuse of benzodiazepines increases your risk of overdose and death.”

So Then, What is Meditation?

Meditation is a practice that involves focusing the mind to achieve a mentally clear and emotionally calm state. In some practices, it is the path to a higher spirituality. It often involves techniques such as breath control, visualization, or repetition of mantras. Some meditate while sipping tea alone in the morning, but others need more structure and strict physical positions. The physical practice of Yoga is tied closely with meditation, and some Yogi masters will tell you that the purpose of Yoga is to prepare the body for meditation. So, if you have already taken yoga classes, you have taken a step in that direction. But you don’t need Yoga to start learning to meditate. Meditation for anxiety can begin with something as simple as breath work or repeating a simple positive mantra.

The Good News: Research Says Meditation For Anxiety Works

The good news is that it’s not just your friend’s mom that believes if you have anxiety, you should meditate. Plenty of authorities in the mental health and wellness field are doing and verifying the research. And the research supports the claim.

The American Psychological Association says, “Researchers reviewed more than 200 studies of mindfulness among healthy people and found mindfulness-based therapy was especially effective for reducing stress, anxiety, and depression. Mindfulness can also help treat people with specific problems, including depression, pain, smoking and addiction.”

This research, published in the National Library of Medicine , also concluded that MBSR (Mindfulness-Based Stress Reduction) may have a beneficial effect on anxiety symptoms in GAD (Generalized Anxiety Disorder) and may also improve stress reactivity and coping as measured in a laboratory stress challenge.

Can Meditation Do More Than Lower Anxiety?

The simple answer is yes. Meditation improves mental clarity. It fosters greater awareness of emotions, allowing practitioners to respond more mindfully rather than impulsively. Meditation encourages introspection, leading to a deeper understanding of oneself and one’s thought patterns. On top of all that, spiritual growth is arguably the birthplace of meditation. It can help you connect with a deeper purpose and inner peace. It can also improve physical health, including lower blood pressure and better sleep quality.

How Can I Start To Meditate?

There are many places to start meditation. A yoga class can prepare you for meditation and a good yoga teacher can lead you through your first meditation experience. Many yoga studios offer classes called Yoga Nidra, which is a deep guided meditation.

You can also find guided meditation on most audio platforms, such as podcasts, Apple Music, and Spotify, and there are apps designed specifically for meditation.

If you prefer not to use guided meditation, here are some steps that will start you on your meditation journey:

1. Find a quiet, clean place where you will not be disturbed.

2. Sit or lie down in a comfortable position. If you are tired, lying down may result in falling asleep, which might not be your desired end goal, but if it is, lie down.

3. Focus on your breath. Think about each breath as it comes in and out. If your attention drifts away from your breath, let it complete its thought and then gently guide it back to the breath. Do not battle with your thoughts to be calm. Be gentle with your mind, and know that the more practice you have at meditating, the easier it will become.

4. You may find it useful to visualize the colors of the chakras or rainbow in order. Visualizing simple colors can help to keep the mind from wandering.

In conclusion, yes, meditation for anxiety works. The research supports it, and it’s not hard to get started. So find a quiet spot and get started today. If you’re looking for a few things to make a cozy meditation place in your home, NestKeepr suggests starting with a meditation pillow. Some candles can be nice, battery operated keep you from having to worry about smoke or accidental fires. And a meditating figure or artwork for inspiration.