We all deal with anxiety from time to time, but for many people, it’s a constant challenge.
I started meditating 15 years ago because I kept waking up anxious every morning, even though everything in my life seemed fine.
Back then, meditation wasn’t as popular as it is now, but today, it’s recognized as a helpful way to manage anxiety.
So, can meditation help anxiety?
In this guide, we’ll explore how meditation can effectively reduce anxiety, supported by research and easy tips you can try on your own.
What is Anxiety, and How Does it Affect You?
Before we get into how meditation can help with anxiety, let’s talk about what anxiety is.
Anxiety is our body’s natural response to stress.
It’s normal to feel worried or nervous from time to time, like before an important meeting or during a big change in life.
But for some of us, anxiety becomes constant and overwhelming, making it harder to function day-to-day.
Chronic anxiety can lead to health problems, difficulty focusing, and a decrease in overall happiness.
How Can Meditation Help With Anxiety?
Studies have shown that people who practice meditation regularly experience lower levels of stress and are better equipped to handle stressful situations.
Meditation allows individuals to step back from the pressures of daily life and engage in a state of relaxation.
By focusing on the present moment, individuals can let go of worries about the past or future, which are often the root of stress.
This mental break not only reduces stress in the moment, but also builds resilience over time, making it easier to cope with stressors as they arise.
Here’s what the research says:
- Reduces Stress: Meditation can lower cortisol levels (the stress hormone), helping to ease symptoms of anxiety.
- Improves Emotional Control: Regular meditation helps you manage your emotions better, making it easier to handle anxious thoughts.
- Changes Your Brain: Meditation increases connections in parts of the brain that help with emotional regulation, making you less reactive to stress.
Practical Ways Meditation Can Help with Anxiety
Now that we understand how meditation can help, the next question is: how can you start using it to manage your anxiety? Below are some easy and practical ways to incorporate meditation into your life:
- Start a Routine: First, make meditation a part of your daily schedule. Just 10-15 minutes a day can make a noticeable difference. Find a quiet space where you can sit comfortably and relax. When my anxiety was at its worst, I realized I was always busy and never giving my mind a break. I was constantly on the go, and the only time I slowed down was when I went to bed—then all the anxious thoughts would rush in, making it hard to sleep. Taking time during the day to rest my mind really helped.
- Write down what’s on your mind: Next, anxiety often stems from stress and worry. To tackle this, try writing down what’s on your mind. When thoughts stay in your head, they can feel overwhelming, like stuffing too many clothes into a small closet. But when you write them down, it feels more organized and easier to manage. You might even realize that what you’re worrying about isn’t as bad as it seemed when it was just in your head.
- Reflect on your day: Additionally, take a moment to think about your day. Consider what happened, how you felt, and what you thought, both when you were alone and with others. We often don’t get a chance to process our emotions as they happen, and they can build up. By taking time to acknowledge these feelings and let them go, you can calm your mind and relax, making it easier to take things one day at a time.
- Practice gratitude: Even on a tough day, there are always things to be thankful for. Taking a moment to think about what you appreciate can help shift your focus from anxiety to calm. If you’re having trouble finding things to be grateful for, remember that you can be thankful for simply being alive and having basic things like a place to live, food to eat, and air to breathe.
- Try Guided Meditations: Lastly, if you’re new to meditation, consider working with a professional instructor or using a guided meditation video or app. There are many online resources, but sorting through them can be overwhelming. For me, having a meditation instructor who listened to my challenges made a big difference. It felt like a combination of therapy and meditation, helping me find answers within myself while also feeling calmer.
The video I’m sharing below is a great resource. You can use it daily to help guide you, relieve stress, and improve your focus and concentration. 👇🏼👇🏼👇🏼
Overcoming Common Challenges
Starting meditation can sometimes be tough, especially if you’re dealing with anxiety. Here are a few tips to help you stick with it:
- Restlessness is Normal: First of all, it’s completely normal to feel fidgety or distracted when you start meditating, especially in your home or workplace. You might feel the urge to get up and take care of things that pop into your head. To handle this, a helpful tip is to keep a pen and a notepad nearby so you can quickly jot down any thoughts without interrupting your meditation. If sitting still is difficult, consider starting with shorter sessions and gradually increasing the time as you get more comfortable.
- Keep an Open Mind: Furthermore, if you’re unsure about meditation, it’s important to give it a fair try. You may not notice immediate changes, but over time, you might feel more relaxed and in better control of your anxiety.
- Don’t Expect Quick Fixes: Lastly, remember that meditation is a practice, not a quick fix. Be patient with yourself and celebrate any small improvements you notice along the way.
Combining Meditation with Other Therapies
Meditation is a great tool for managing anxiety.
However, if you feel like you need additional support, you can easily combine it with other treatments.
For example, cognitive-behavioral therapy (CBT) is a common approach that can effectively complement meditation.
Together, meditation and therapy can offer a more well-rounded approach to dealing with anxiety.
Real Stories: How Meditation Helped Others with Anxiety
Many people, including myself, have found relief from anxiety through meditation.
I used to wake up feeling sad and anxious, even though my life seemed fine.
Through meditation, I discovered that my anxiety was linked to unresolved childhood issues.
By working through these, I was able to take control of my anxiety and finally enjoy life more fully.
I also realized that anxiety can become a habit, something we’re so accustomed to feeling.
Now, I can recognize this habit and stop anxiety from taking over.
Even someone like me, with deep-rooted struggles, can find relief through meditation.
Another example is Sarah.
She struggled with work stress and anxiety, but after just a few weeks of daily meditation, she noticed a significant change.
She felt calmer, more focused, and better able to handle stressful situations.
Final Thoughts: Can Meditation Help Anxiety?
The answer is yes—meditation can help with anxiety.
It lowers stress, improves your emotional control, and can even change the way your brain handles anxious thoughts.
By making meditation a regular part of your life, you can experience greater calm and clarity.
Whether you’re new to meditation or experienced, incorporating these techniques into your daily routine can help you manage anxiety more effectively.
Remember, meditation is a journey, and it might take time to see results.
But with patience and practice, it can be a powerful tool in your fight against anxiety.
HI I’M EMILY
I’m a San Francisco based Meditation Instructor who specializes in helping individuals manage stress, anxiety, relationship difficulties, and sleep issues.
If you’re looking for support and guidance to become the best version of yourself, then let’s chat. Find out more about how to work with me here.
Are you ready to discover how to clear your mind, release stress and anxiety, and maintain focus?
Our Free Introduction to Meditation Video makes it easier for you.
In this transformative Introduction to Meditation video, I’ll demystify the meditation process and help you identify where you might be wasting time on things that prevent you from feeling more grounded.
I’ll also guide you step-by-step on how to clear your mind, release stress and anxiety, and maintain focus.
Don’t miss this opportunity to equip yourself with a daily tool for calmer, happier, and more productive days.
Grab your free Introduction to Meditation video here and start mastering the art of effective meditation today!
Emily
Want to clear your mind, release stress and anxiety, and maintain focus without sacrificing excessive time from your busy schedule? That’s where I can help! Join the Meditation Classes at San Francisco Meditation Center. Or get a free Introduction to Meditation.
I’ve spent more than 15 years compiling all my insights from my own healing journey with the time-tested self-reflection meditation method, refined over a quarter-century, into a program designed to help you thrive. Learn more about Meditation Classes here.
