Meditation can be a powerful tool for managing stress and anxiety. It has been shown to reduce levels of cortisol, the body’s primary stress hormone, and can help to calm the mind and promote feelings of inner peace and well-being.
If you are struggling with anxiety, learning to meditate can be an effective way to cope.
In this article, we’ll discuss what meditation is, how it can help with anxiety, and the different types of meditation you can use to get relief.
What Exactly Is Meditation?
Meditation has been practiced for centuries, with roots in Buddhist philosophy. There are many types of meditation, but the most well-known is Transcendental Meditation.
This type of meditation involves sitting cross-legged and repeating a specific mantra over and over until you enter into a deep state of relaxation or restful alertness.
This type of meditation can be effective in helping reduce overall stress and fatigue levels, as well as helping those who suffer from a generalized anxiety disorder.
Why Do We Use Meditation?
Mindfulness-Based Meditation is becoming increasingly popular as an effective treatment for anxiety. This form of meditation helps to detach from anxious thoughts and feelings and create a sense of awareness.
It encourages the practice of noticing tension in the body, understanding your thinking patterns, and learning to deal with difficult emotions in order to reduce symptoms of anxiety.
With the help of an instructor or online courses, participants can learn techniques such as guided meditation, breathing exercises, and relaxation techniques which all contribute towards bringing a calmer state of mind.
With steady practice and dedication, individuals can gain greater insight into their thoughts and behaviors, which enables them to manage their anxiety more effectively in day-to-day life.
Does Mindfulness Come In Handy With Meditation?
Mindfulness and meditation are two very similar concepts that go hand-in-hand.
Meditation typically involves trying to attain a transcendental state of being, where you’re able to look beyond the immediate physical reality and enter a more spiritual realm.
On the other hand, mindfulness is about being aware of your presence in the current moment, without any judgments or expectations on how things should be. Being mindful allows individuals to observe situations without getting stuck in the endless loop of rumination and overthinking that could lead to negative stress and anxiety.
Mindfulness can be seen as an essential stepping stone in the path towards meditation. By learning to become aware of oneself and their environment without judgment or fear, people begin to gain more control over their thoughts and reactions.
As individuals become better at focusing on staying present with themselves while dealing with difficult emotions, they may find themselves gradually entering into meditative states as well – a place where worrying ceases to exist and a sense of peace can be found within.
This combination of melded practices can allow for increased relaxation and a much-needed break from everyday stressors.
What Do We Know About The Link Between Meditation And Anxiety?
The research supporting the use of meditation for the treatment of generalized anxiety disorder has been promising.
A 2013 randomized control trial examined 93 individuals with GAD and found that those who attended an 8-week mindfulness-based stress reduction program had significantly reduced anxiety on three out of four study measures compared to a group who received stress management education.
Furthermore, they showed an increase in positive self-statements. This was further supported by a meta-analysis from 2012 which revealed strong evidence for the use of mindfulness meditation as a potential therapeutic tool for reducing symptoms of anxiety.
These results demonstrate the potential efficacy of incorporating meditation into your lifestyle for reducing symptoms of anxiety.
However, caution must be taken when relying on these randomized controlled trials as there is still a lack of research that examines how this approach can be applied to populations outside those studied thus far.
Additionally, more research needs to be conducted examining whether using mindfulness meditation produces greater benefits than other psychological treatments such as Cognitive Behavioral Therapy.
How Can This Research Benefit You?
Meditation is one of the most ancient ways to reduce stress and anxiety, and for people living with Generalized Anxiety Disorder, it can be a powerful tool to help manage their symptoms.
To begin meditating, you first need to accept the world around you from a place of curious observation. This means striving to stay in the moment and not worrying about past events or future possibilities.
Once you are able to do this, here are some simple steps that you can take to start practicing meditation today:
Start by establishing your intention for meditating. Your purpose could include happiness, relaxation, freedom from negative thoughts, or just simply getting quiet for a few minutes each day.
When your intention is set, find yourself in a comfortable position where you feel relaxed and supported. You can be seated on the floor or in a chair, and make sure that your spine is straight so that your body also feels comfortable during meditation.
Then focus on steady breathing; this will help guide you into a state of relaxation as well as direct any wandering thoughts away from anxious thoughts by bringing your attention back to the breath itself.
Finally, bring an awareness of how your body feels – particularly areas of tension throughout the meditation, and let go of those parts that you’re holding onto unnecessarily.
What Are The Benefits Of Meditation For Anxiety?
Anxiety can be an incredibly debilitating emotion that triggers various physical, mental, and emotional responses.
It can wreak havoc in our daily lives by creating challenges with how we interact socially and the behaviors that we engage in.
To manage anxiety effectively, it is necessary to understand how it operates and the triggers that influence its occurrences. By doing so, you can develop a better sense of control over your emotions, as well as their more erratic tendencies.
One way to gain an improved command over anxiety is through meditation. Research has demonstrated that consistent meditation can effectuate positive changes in our neural pathways in the brain; which subsequently helps us regulate challenging emotions like anxiety more productively.
Through guided meditation sessions, individuals learn the importance of viewing anxious thoughts simply for what they are: just thoughts and not intrinsic reflections necessarily of reality or our true selves.
Meditation teaches people to observe their thoughts without clinging or reacting to them; encouraging them instead to sit with them, then let them go.
In this way, users of meditation can build up resilience towards overwhelming feelings associated with anxiety, among other emotions as well.
What Types Of Meditation Can You Try?
There are many different types of meditation available, ranging from guided meditations to self-guided techniques.
Guided meditation is one of the most popular methods because it offers quick relief in mere minutes through verbal guidance and calming music.
Additionally, there are meditation programs that focus specifically on helping people manage stress and anxiety.
These programs combine traditional meditative techniques with relaxation methods such as progressive muscle relaxation, visualization, and mindfulness practices all in one package.
Whatever route you choose, regular practice yields the most sustainable results over time and can lead to profound changes in reducing stress and anxiety levels.
Final Thoughts
Meditation can be useful for reducing anxiety, but it is important to remember that it is not a quick fix. With patience and dedication, however, the practice of meditation can lead to more calmness and relaxation in your life.
Additionally, if you suspect that you have GAD or any other mental health condition, it is recommended that you seek professional help from a qualified mental health professional.
Frequently Asked Questions
What Should I Do If I Can’t Meditate?
Meditation and mindfulness can often seem like an impossible task, especially if you find yourself unable to relax or focus. Finding the right approach might take some time, but there are a few tips to help you get started.
First and foremost, recognize that it can be difficult for those who have always been active and on the go. It can take practice to get used to sitting in one place for an extended period of time, even if you are a pro at meditation.
How Can I Meditate Better?
For those who struggle with negative thoughts invading their meditation practice, several options are available.
Unfortunately, these intrusive thoughts are part of the process; however, recognizing that these thoughts don’t have to control your meditation experience is important in forming a consistent practice.
Try focusing more deeply on your breath as it flows through your body during each inhale and exhale.
If all else fails, try joining a support group or class where you can learn proper breathing techniques while sharing your experiences with others who understand how challenging mindful practices may be.
I'm Clare, the owner and operator of Off The Couch, where I serve as a qualified Nutrition & Health Coach.
Based in Dublin, Ireland, I offer coaching services both locally and globally, providing personalized strategies in nutrition, stress management, sleep quality, and fitness.
My journey into this field began as I navigated my own chronic illnesses, including early menopause, Interstitial Cystitis, Lyme Disease, and hydrocephalus.
