Can Meditation Help With Anxiety?

If you experience anxiety you aren’t alone. Today, roughly one-in-five Americans experiences some form of anxiety disorder, according to the National Institute of Mental Health. Anxiety can make it difficult to settle the mind, relax the body or focus on what is happening in the present. 

Anxiety is often treated through a combination of medication, therapy, and lifestyle changes. One of the most common recommendations you might see is to engage in meditation practice to help with anxiety.

But does meditation really help with anxiety? A wealth of clinical research now indicates that, yes, it can help with anxiety symptoms, though its effects are moderate. Meditation is not a cure-all or a substitute for professional care, but it may be a useful part of a broader approach to managing anxiety.

Meditation is also relatively adaptable. It can be practiced in a class or at home, seated on a cushion or chair, and for a few minutes or a longer session. The most useful approach is often one that feels comfortable enough to practice consistently.

Clinical Research Shows Meditation Can Help With Anxiety

Researchers have studied meditation for anxiety for several decades, but the quality and design of those studies vary. Some trials examine people with diagnosed anxiety disorders, while others measure anxiety symptoms in people being treated for unrelated health conditions. Studies also test different practices, ranging from mindfulness meditation to yoga, tai chi and guided imagery.

A 2012 systematic review and meta-analysis examined 36 randomized controlled trials and found that meditative therapies were associated with reduced anxiety symptoms compared with usual care. However, most studies examined anxiety as a secondary concern rather than focusing on people with a diagnosed anxiety disorder.

In 2014, another systematic review applied stricter criteria. Researchers analyzed 47 trials involving 3,515 participants and included active control groups. Mindfulness meditation programs produced small to moderate improvements in anxiety at eight weeks, with smaller benefits still apparent three to six months later. The researchers did not find evidence that meditation was more effective than established active treatments, such as medication, exercise or behavioral therapy.

Meditation or Medication

More direct evidence arrived in a randomized clinical trial published in JAMA in 2022. Researchers assigned 276 adults with an anxiety disorder to either escitalopram, a commonly prescribed antidepressant, or mindfulness-based stress reduction, known as MBSR. MBSR is a structured eight-week program that combines instructor-led classes, mindfulness exercises and regular home practice.

After eight weeks, anxiety severity declined by a similar amount in both groups. The researchers concluded that MBSR was “noninferior” to escitalopram, meaning that its results did not fall below the medication’s results by more than a predetermined margin. This does not mean that meditation and medication are interchangeable for every person. The program required weekly 2½-hour classes, a daylong retreat and about 45 minutes of daily practice, making it considerably more intensive than using a meditation app occasionally.

“The fact that we found them to be equal is amazing because now that opens up a whole new potential type of treatment,” study author Elizabeth Hoge, director of the Anxiety Disorders Research Program at Georgetown University Medical Center, told NPR.

Taken together, the research suggests that meditation can help with anxiety, particularly when it is taught as part of a structured and consistent program.

Getting Started With Meditation for Anxiety

Meditation may support people with anxiety by changing how they relate to uncomfortable thoughts and sensations. In mindfulness practice, the goal is not to force the mind to become blank or suppress worry. Instead, practitioners learn to recognize thoughts, emotions and bodily sensations as they arise, then gently return attention to an anchor such as the breath.

This process may create a little space between an anxious feeling and the reaction that follows it. Over time, some people find that they can notice worry without becoming as caught up in it. Meditation may also encourage greater awareness of physical tension, restlessness and habitual thought patterns.

A simple practice can begin with the following steps:

1. Choose a stable position. Sit on a chair, meditation bench or supportive cushion with your body upright but not rigid. Comfort matters because unnecessary strain can become distracting.
2. Set a short timer. Start with three to five minutes. A manageable session practiced regularly is more useful than an ambitious routine that quickly becomes frustrating.
3. Select an anchor. Notice the natural movement of your breath, the contact between your body and the seat, or sounds in the room.
4. Expect the mind to wander. When you notice planning, worrying or self-criticism, acknowledge it without judging yourself. Then return to your chosen anchor.
5. Build gradually. If the practice feels helpful, add a few minutes over time or try a guided meditation from a qualified teacher.

Consistency can be easier when meditation is connected to an existing routine. You might practice after waking up, before leaving for work or while transitioning into the evening. Using the same quiet space can also reduce friction, but meditation does not require a perfectly silent room or special equipment.

Meditation by itself should not be viewed as a replacement for anxiety treatment, therapy, or medication prescribed by your doctor.

Persistent anxiety that interferes with sleep, relationships, work or daily activities deserves professional attention. A doctor or licensed mental health professional can help determine whether psychotherapy, medication, meditation or a combination of approaches is appropriate. 

Meditation can be a valuable form of practice and support; it is also accessible and easy to do in your own home.

At a Glance:

• Meditation may help with anxiety by teaching people to notice anxious thoughts and physical sensations without immediately reacting to them.
• Research suggests that structured mindfulness programs can produce small to moderate reductions in anxiety symptoms.
• In one clinical trial, an eight-week mindfulness-based stress reduction program performed as well as a commonly prescribed anxiety medication.
• Meditation works best as a regular practice and should complement, rather than replace, appropriate mental health care.
• People who find meditation distressing should stop or modify the practice and consider seeking guidance from a qualified professional.

A note on our sources:

Still Sitting is committed to writing and researching articles that are accurate and informative. We know there are many places to find information online. So, we work hard to ensure that we are a trusted source for all of our readers. This blog is intended to help you learn about our products and the cultural subjects that we hold dear. As part of this commitment, we include the sources we use to write our posts:

Chen et al. “Meditative Therapies for Reducing Anxiety
Goyal et al. “Meditation Programs for Psychological Stress and Wellbeing”
Hoge et al. “Mindfulness-Based Stress Reduction vs Escitalopram”

Stay engaged with more insightful stories from Still Sitting:

Slaying “The Stress Hormone”: Meditation and Cortisol
What is Mindfulness Meditation?