Find a TherapistReady to get started?Ready toget started?Add your email to continueEmailGet startedBy submitting your email, you agree to receive reminders and marketing communications.
Ready to get started?Ready toget started?Add your email to continueEmailGet startedBy submitting your email, you agree to receive reminders and marketing communications.
Ready to get started?
Ready toget started?
Add your email to continue
Get started
By submitting your email, you agree to receive reminders and marketing communications.
Mental Health HomepageConditions LibraryConditions CategoryConditions CategoryHow Science Says Meditation Eases Anxiety (and 4 Simple Ways to Begin)
Table of Contents:OverviewHow Meditation Calms the Anxious BrainSimple Ways to Start Meditating
Anxiety DisorderRead Time: 3 Minutes
Published On: June 11, 2018
Updated On: November 3, 2023
Overview
How Meditation Calms the Anxious Brain
To better understand the brain functions behind mindfulness, the Wake Forest researchers used MRIs to compare the effects of practicing meditation on the state of anxiety among study participants. Meditation dramatically reduced anxiety for each subject in every session, and the brain imaging found anxiety relief specifically occured in areas of the brain that help control worrying. Meditation-related activation of key areas of the brain directly contributed to anxiety relief.
“Mindful meditation allows you to be able to better deal with a situation and access parts of your brain that may not be readily available when you are feeling anxious, as you are overwhelmed,” said Kimberly Leitch, a Talkspace therapist. “That anxiety can lead to decisions we may not normally make in a similar situation when we are not feeling anxious.”
Simple Ways to Start MeditatingThere are some pretty simple ways to start incorporating mindful meditation into your life ― and it can take as little as 15 minutes each day. Some are listed below:Deep Breathing.Perhaps a packed train, busy day at work or large crowd triggers stress or panic, breathing exercises can help set your mind at ease. Simply close your eyes, breath in deep, and focus inward for as long as you need.Sitting in silence. The most common way to practice mindful meditation is to sit in silence. Find a quiet space, light a candle and concentrate on the flame itself, serving as a reminder of your concentration.Practicing before bed. Overwhelming thoughts and anxieties often pop up while a person istrying to fall asleepand is an exceptionally frustrating feeling. There are apps and downloadable audio guides that can assist you with progressive relaxation, helping ease an active mind to sleep.Visualizing your thoughts.When aiming to achieve focus, imagine your anxious thoughts and feelings as clouds. As you meditate and a negative thought pops into your mind, picture it flowing away in the form of a cloud.Meditation doesn’t need to be difficult or expensive, and its positive scientific benefits are both emotional and physical. It not only helpsreduce anxiety, but it can help you stay energized, lower blood pressure, and improve your mood. So go on ― clear your mind!
Simple Ways to Start Meditating
There are some pretty simple ways to start incorporating mindful meditation into your life ― and it can take as little as 15 minutes each day. Some are listed below:
Meditation doesn’t need to be difficult or expensive, and its positive scientific benefits are both emotional and physical. It not only helpsreduce anxiety, but it can help you stay energized, lower blood pressure, and improve your mood. So go on ― clear your mind!
Jessica-Lynne DuBois-MaahsJessica DuBois-Maahs is a Chicago-based writer whose work has appeared in USA Today, Verily Magazine, The Chicago Sun-Times, and The Florida Times-Union, putting her MSJ degree from Northwestern University to good use. When she is not writing, she enjoys traveling to new places and hanging out with her cat, Buster.
Jessica DuBois-Maahs is a Chicago-based writer whose work has appeared in USA Today, Verily Magazine, The Chicago Sun-Times, and The Florida Times-Union, putting her MSJ degree from Northwestern University to good use. When she is not writing, she enjoys traveling to new places and hanging out with her cat, Buster.
Share
Effective and affordable mental health treatmentGet Started
Effective and affordable mental health treatment
Related Articles About Anxiety DisorderView all articlesAnxiety DisorderDecember 4, 2024How to Overcome Anxiety About Your Cancer DiagnosisAnxiety DisorderOctober 23, 2024Nurse Anxiety: Overcoming Stress in a High-Pressure ProfessionAnxiety DisorderOctober 23, 2024Overcoming Anxiety in the MilitaryAnxiety DisorderSeptember 18, 2024Overcoming Parental Anxiety: Strategies for a Calmer MindAnxiety DisorderAugust 26, 202415 Effective Coping Skills for AnxietyAnxiety DisorderJuly 24, 2024Acupuncture for Anxiety: Does it Work?Anxiety DisorderJuly 24, 2024Does Alcohol Cause Anxiety? Exploring the ConnectionAnxiety Disorder, PhobiasJune 18, 2024Agoraphobia vs Social Anxiety Disorder: What’s the Difference?Anxiety DisorderJune 18, 202413 Best Jobs for People with Social AnxietyAnxiety DisorderJune 18, 2024Election Anxiety: How to Cope With Political Stress
Related Articles About Anxiety DisorderView all articles
Related Articles About Anxiety Disorder
Anxiety DisorderDecember 4, 2024How to Overcome Anxiety About Your Cancer DiagnosisAnxiety DisorderOctober 23, 2024Nurse Anxiety: Overcoming Stress in a High-Pressure ProfessionAnxiety DisorderOctober 23, 2024Overcoming Anxiety in the MilitaryAnxiety DisorderSeptember 18, 2024Overcoming Parental Anxiety: Strategies for a Calmer MindAnxiety DisorderAugust 26, 202415 Effective Coping Skills for AnxietyAnxiety DisorderJuly 24, 2024Acupuncture for Anxiety: Does it Work?Anxiety DisorderJuly 24, 2024Does Alcohol Cause Anxiety? Exploring the ConnectionAnxiety Disorder, PhobiasJune 18, 2024Agoraphobia vs Social Anxiety Disorder: What’s the Difference?Anxiety DisorderJune 18, 202413 Best Jobs for People with Social AnxietyAnxiety DisorderJune 18, 2024Election Anxiety: How to Cope With Political Stress
Anxiety DisorderDecember 4, 2024How to Overcome Anxiety About Your Cancer Diagnosis
Anxiety DisorderOctober 23, 2024Nurse Anxiety: Overcoming Stress in a High-Pressure Profession
Anxiety DisorderOctober 23, 2024Overcoming Anxiety in the Military
Anxiety DisorderSeptember 18, 2024Overcoming Parental Anxiety: Strategies for a Calmer Mind
Anxiety DisorderAugust 26, 202415 Effective Coping Skills for Anxiety
Anxiety DisorderJuly 24, 2024Acupuncture for Anxiety: Does it Work?
Anxiety DisorderJuly 24, 2024Does Alcohol Cause Anxiety? Exploring the Connection
Anxiety Disorder, PhobiasJune 18, 2024Agoraphobia vs Social Anxiety Disorder: What’s the Difference?
Anxiety DisorderJune 18, 202413 Best Jobs for People with Social Anxiety
Anxiety DisorderJune 18, 2024Election Anxiety: How to Cope With Political Stress
If you are in a life threatening situation – don’t use this site. Call 988 or useto get immediate help.
Therapy may be free for you
