Meditation for Stress and Anxiety: A Simple Way to Find Calm

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Meditation has been shown to be an effective tool for managing anxiety symptoms and promoting overall mental and emotional well-being. Anxiety meditation, in particular, is a type of meditation that is specifically designed to help individuals cope with feelings of anxiety and stress. This type of meditation typically involves practices that focus on relaxation, deep breathing, and visualization techniques. By bringing one’s attention to the present moment and learning to observe anxious thoughts and feelings without becoming attached or reactive to them, anxiety meditation can help individuals to reduce feelings of anxiety and promote a greater sense of calm and inner peace. In this article, we will explore the benefits of using anxiety meditation as a tool for managing anxiety and stress, as well as provide some practical tips for incorporating this practice into daily life.

Best Meditations for Anxiety

Best for EFT tapping: The Tapping Solution
Best for mindfulness: The Mindfulness App
Best for breathwork: Inward Breathwork
Best for manifesting: 15-Minute Meditation
Best for meditation app: Headspace
Best for binaural audio tones: Binaural Beats, Ennora
Best for brainwaves: InnaPeace

What is Meditation?

Meditation is a practice that spans across many different cultures, traditions, and beliefs. Yet at its core, it embodies a universal essence of quiet introspection and mindfulness.

In the simplest terms, meditation involves training the mind to focus and redirect thoughts, often through techniques like mindfulness, breath awareness, or visualization. While it may conjure images of sitting cross-legged in serene solitude, meditation can take many forms, adaptable to various lifestyles and preferences.

Despite common misconception, meditation is not about emptying the mind of thoughts. Rather, it’s about observing them without judgment, creating a sense of presence and awareness in the present moment. As a result, meditation offers a calm sanctuary amidst the chaos of daily life; a space where one can explore the depths of their inner world and find moments of peace, clarity, and connection with oneself and the world around them.

The Science Supporting Anxiety Meditation

In recent years, there’s been a growing interest in understanding how meditation can help with anxiety, and it’s not hard to see why. Anxiety affects so many people, and finding effective ways to cope is crucial. Scientists are now highly invested in how practices like meditation can actually make a difference in our day-to-day lives. It’s like they’re connecting ancient wisdom with modern science (finally), trying to figure out how something as simple as sitting quietly can have such a huge impact on our mental well-being. It’s exciting because it feels like we’re on the cusp of discovering new ways to manage anxiety that are both accessible and rooted in our own experiences.

Mindfulness-Based Stress Reduction (MBSR)

Mindfulness-Based Stress Reduction (MBSR) is a meditation program developed by Jon Kabat-Zinn. It has gained popularity for its ability to reduce anxiety and stress, and numerous studies back its effectiveness.

In a groundbreaking study, Kabat-Zinn and his team found that MBSR significantly alleviated symptoms of anxiety and depression in patients with generalized anxiety disorder and panic disorder. Participants in the 8-week MBSR program reported lower anxiety levels, better mood, and an improved quality of life ¹

Goldin and Gross took a closer look at how MBSR impacts social anxiety disorder. Using functional magnetic resonance imaging (fMRI), they discovered that MBSR not only reduced anxiety symptoms but also decreased activity in the amygdala, the brain region responsible for fear and anxiety responses ²

Transcendental Meditation (TM)

Transcendental Meditation (TM) is another meditation technique known for its anxiety-reducing effects. TM involves silently repeating a mantra to achieve a state of relaxed awareness.

A meta-analysis by Orme-Johnson and Barnes reviewed 16 randomized controlled trials on TM’s effects on anxiety. They concluded that TM significantly reduced trait anxiety across diverse populations, including those with initially high anxiety levels ³

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Mindfulness Meditation

General mindfulness meditation practices emphasize non-judgmental awareness of the present moment and have also been shown to reduce anxiety.

In a randomized controlled trial, Zeidan and colleagues found that brief mindfulness meditation training led to significant reductions in anxiety. Participants who underwent mindfulness training showed marked improvement compared to the control group, and brain scans revealed changes in activity related to anxiety regulation ⁴

A meta-analytic review by Hofmann and colleagues evaluated the effectiveness of mindfulness meditation for anxiety and depression. Covering 39 studies, the review found that mindfulness meditation had a large effect size in reducing anxiety symptoms, showcasing its therapeutic potential ⁵

The Scientific Benefits of Anxiety Meditation for Calming Nerves

While there are many different treatments for anxiety, meditation has become increasingly popular as a natural, non-pharmaceutical approach to managing anxiety symptoms. The practice of meditation involves training the mind to focus and be present, which can help to reduce stress and promote relaxation. In this way, meditation has been shown to be an effective tool for managing anxiety and improving overall mental health and emotional well-being.

Regulates Stress Response

Meditation practices have been shown to reduce levels of cortisol, the stress hormone. This is done by mitigating physiological symptoms associated with anxiety such as elevated heart rate and blood pressure.

Anxiety Significantly Reduces After Each Session

Not only does anxiety meditation help reduce your cortisol levels over time, it also works almost instantly. In one study that looks at the effects of meditation after every 20-minutes session, the participants reported a significant reduction in anxiety. From a scientific standpoint, this is the result of the brain activating the anterior cingulate cortex, anterior insula and ventromedial prefrontal cortex, which are areas of the brain that control worrying.

Reduce Anxiety by 40% with Meditation

Another study that analyzed 15 healthy people with everyday anxiety both before and after the mindfulness meditation discovered that anxiety was reduced by up to 49%. The best part? This shows that as little as a few minutes of calming anxiety meditation each day can significantly improve your symptoms.

Greater Emotional Resilience

Consistent meditation cultivates greater emotional resilience by rewiring neural pathways involved in fear and threat perception. This leads to decreased reactivity to stress triggers over time.

Enhanced Self-Awareness

Meditation promotes self-awareness, allowing you to observe anxious thoughts and feelings without judgment. This allows you to respond with greater clarity and calmness.

Improved Cognitive Flexibility

Studies have highlighted meditation’s role in enhancing cognitive flexibility. This allows you to adaptively navigate anxious thoughts and situations.

Improve Overall Mental Health and Wellness

Another study conducted by Johns Hopkins University found, after 47 trials, that more can be done than just reducing anxiety with meditation. In fact, they found that meditation helped ease various psychological stresses, such as anxiety, depression and pain.

Reduction of Rumination

Meditation helps you break the cycle of rumination, which is the repetitive focus on negative thoughts and feelings. By cultivating present-moment awareness, meditation reduces the tendency to dwell on past events or worry about the future.

Enhanced Emotional Regulation

Meditation practices, particularly mindfulness, enhance emotional regulation by promoting acceptance and non-reactivity to thoughts and emotions. This helps individuals respond more adaptively to stressors and reduces anxiety.

Neurobiological Changes

Studies using neuroimaging techniques have shown that meditation leads to structural and functional changes in the brain. These changes include increased gray matter density in areas involved in emotion regulation, such as the prefrontal cortex, and decreased activity in the amygdala, which is associated with fear and anxiety responses.

Mindfulness-Based Meditation Targets Anxiety Symptoms

A psychiatrist from the Center for Anxiety and Traumatic Stress Disorders, Dr. Elizabeth Hoge, found throughout her studies that participating in a mindfulness-based stress reduction program helped squash anxiety symptoms for people generalized anxiety disorder.

Plus, studies show that almost 100% of people experience less anxiety after mindfulness meditation program. One study even showed that almost everyone who participated and completed a 10-week mindfulness-based meditation reported experience a significant decrease in both physical and emotional symptoms of anxiety. They also reported having a greater sense of optimism, well-being and feelings of control. You can get started right now and receive access to hundreds of mindful-based meditations with The Mindfulness App.

These scientifically supported benefits underscore the transformative potential of anxiety meditation in soothing nerves and fostering a profound sense of tranquility amidst life’s challenges.

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How to Meditate for Anxiety Relief

There’s one common denominator in all of these studies proving meditation can reduce anxiety, and that is the type of anxiety meditation you use. While there are various forms out there, all of which are incredibly beneficial for your physical, emotional and mental health, these studies specifically mentioned mindfulness meditation.

What is mindfulness meditation?

Mindfulness meditation is a type of meditation that involves paying attention to the present moment in a non-judgmental way. It involves becoming aware of one’s thoughts, emotions, and bodily sensations as they arise and learning to observe them without becoming attached or reactive to them. In this way, mindfulness meditation helps individuals to develop a greater sense of self-awareness and self-acceptance. It is often practiced by sitting in a quiet place, focusing on the breath, and bringing one’s attention back to the present moment whenever the mind starts to wander. With regular practice, mindfulness meditation can help individuals to reduce stress, improve concentration and focus, and promote overall mental and emotional well-being.

How to practice mindfulness meditation at home?

The awesome thing about using meditation is that you don’t have to go anywhere, nor do you have to spend any money. You just need to invest your mind and time. Now, getting into meditation does take time and practice. So, if you don’t slip into that deep realm of restorative relaxation right away, don’t worry. Just keep trying and keep doing it every day, even if it’s for 5 minutes. Although, the recommended time to meditate for anxiety relief is 20 minutes. Here are the steps to follow to start meditating:

Find a quiet, clutter-free, distraction-free space
Sit comfortably with your legs crossed or on a chair with your feet planted on the ground
Straighten your posture without stiffening up
Softly rest your hands in your lap
Allow your gaze to fall gently downward (you can close your eyes if you wish)
Take a moment to relax and begin to bring attention to your breath
Continue to focus on every inhale and exhale you take, while also bring awareness to any sensations you feel in your body
Keep breathing and paying attention to your breath and the physical sensations of each inhale and exhale
If you become distracted, simply bring your attention back to your breath
Continue doing so for a minimum of 5 minutes
When you’re ready to finish, wiggle your toes and fingers, and bring your attention back to your environment

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→ Breathwork : Receive guided breathwork sessions designed to reduce stress and enhance your well-being. Get Started

Must-Try Mindfulness Meditation Apps & Programs

Despite mindfulness meditation being entirely free, I am a huge fan of online programs that help you learn the process of using anxiety meditation. This is especially important to consider taking, as many of the studies mentioned previously mentioned that the participants did a couple-week-program.

Here are some of our favourites:

The Mindfulness App: receive access to hundreds of mindfulness-based meditations with this #1 rated app.
The Tapping Solution: combine EFT tapping with anxiety meditation to maximize the effects of both. (Get a 14-day free trial here)
Inward Breathwork: access online classes that guide you through breathwork sessions for inner calmness. (Get 1 month free here)
7 Minute Mindfulness: activate your body’s Relaxation Response in just 7 minutes.
Binaural Beats: listen to specific frequencies that trigger a calm response from the brain.
Power of Calm: learn how to meditate, receive guidance throughout and track your progress.
Zen Harmonics: learn to manage feelings and thoughts with the lifelong skill of everyday mindfulness.
15-Minute Meditation: learn how to use your meditation practice to manifest the life you want.
Inna Peace: use beneficial brainwave technology to enter a state of anxiety relief.

Final Thoughts on Meditation for Stress and Anxiety

Whatever remedy you choose to start reducing anxiety by using meditation, just remember that it takes practice, commitment and time. Don’t give up. Proof is in the pudding, or rather, in the scientific evidence shown above. By promoting present-moment awareness, enhancing emotional regulation, and inducing neurobiological changes, meditation offers a powerful and accessible tool for managing anxiety and improving overall mental health.

Infographics for Meditation for Stress and Anxiety

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References:

Kabat-Zinn, J., Massion, A. O., Kristeller, J., & Peterson, L. G. (1992). Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. American Journal of Psychiatry, 149(7), 936-943.
Goldin, P. R., & Gross, J. J. (2010). Effects of mindfulness-based stress reduction (MBSR) on emotion regulation in social anxiety disorder. Emotion, 10(1), 83-91.
Orme-Johnson, D. W., & Barnes, V. A. (2014). Effects of the Transcendental Meditation technique on trait anxiety: A meta-analysis of randomized controlled trials. Journal of Alternative and Complementary Medicine, 20(5), 330-341.
Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597-605.
Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169.