According to the anxiety and depression association of America, “Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States. Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment.”
Meditation, completely accessible, and with no negative side effects can work to cure those with anxiety. Below we will cover some studies with anxiety and meditation as well as techniques to reduce anxiety with meditation.
Anxiety and Meditation Studies
There are countless studies popping up around meditation and anxiety. Especially since Mindfulness-Based Stress Reduction (MBSR) became mainstream.
Jon Kabat-Zinn, the founder of MBSR, created the eight-week program to teach people how to practice mindfulness by expanding their awareness while removing judgment from their perceptions.
This study is the first to look at MBSR in correlation to those diagnosed with Generalized Anxiety Disorder. This study was randomized and used control comparison with 93 volunteers.
Each group was given eight weeks of either the MBSR course or stress management education. Anxiety symptoms were measured pre and post-course and then compared.
The results showed MBSR showed a significant decrease within GAD symptoms as well as distress. The MBSR also had an increase in positive self-statements in comparison to the stress management education, thus proving MBSR to be more effective at treating anxiety!
Another study looked at 22 participants who have been diagnosed with GAD or panic disorder and the effects of a MBSR and relaxation program. Throughout the course of treatment, analyses were taken to track anxiety and depression scores.
There was also a 3-month follow up analysis to see if the effects lasting as well. The results showed that mindfulness meditation is an effective treatment that can be maintained within GAD and panic disorders.
Meditation Techniques For Anxiety
There are many meditation techniques that will calm anxiety. An ongoing practice will begin to rewire the brain to be able to objectively witness anxiety rather than feel overwhelmed by it.
Pranayama
Pranayama is a yogic meditation technique used to extend the breath. This has many positive effects on health and moves life force energy known as prana throughout the body.
Yogis believe the breath capacity and rhythm are directly related to our health and wellbeing. Thus pranayama is to increase our health within the spiritual, emotional, and physical body. These pranayama techniques are great at reducing anxiety!
Get Grounded
When feeling anxious your thoughts begin to race, your heads in the clouds, and we can feel very disconnected while also feeling hypersensitive. Grounding gets your awareness back into your body and connects your feet physically as well as metaphorically to the ground.
Other Resources For Anxiety
If you are experiencing anxiety, we have got plenty of support for you. First, our 30-day meditation course will ease beginners in. This is a great detailed meditation guide that can ease you in and answer any questions you have!
You may also enjoy exploring these mindfulness books for anxiety.
