Nearly 40 million American adults ages 18 and older are affected by anxiety disorders each year, according to the National Institute of Mental Health. Anxiety is a stress response everyone experiences from time to time and is a normal reaction to situations viewed as potentially threatening or dangerous. However, anxiety can become a problem when you experience this stress response even when there is no life threatening situation. Developing a relaxation routine and using meditation techniques are often very helpful methods for people who deal with this often debilitating disorder.
Guided Meditation
The easiest method of meditation for many people, especially those new to meditation or those experiencing a high level of anxiety, is a guided meditation program. These are available for purchase on CD's or for download from websites (some are free-see resources section below). A guided meditation program that focuses on breathing practices, relaxation techniques such as progressive muscle relaxation, or guided visualizations are often most useful for people with anxiety. These techniques can help slow down your heart rate when you feel panicked and take your mind off of whatever it is that is creating the anxious feelings you are feeling at that moment. The Academy for Guided Imagery published a 2006 article on the use of guided imagery and anxiety. This article suggests that guided imagery can be very effective for patients dealing with anxiety and it is most helpful when combined with a program including relaxation and behavioral changes.
Yoga
Many people might not think of yoga as a meditation technique, but according to the Mayo Clinic, yoga is a form of meditation that can bring about a feeling of inner peace. This technique can be useful for those dealing with anxiety, as it focuses on the mind-body connection. As you concentrate on specific movements and postures, your anxiety levels may decrease because you are removing the anxiety-causing stimulus from your mental focus. An article published by Yoga Journal, "Yoga for Anxiety and Panic Attacks" suggests that an asana practice, which focuses on different yogic postures combined with breathing techniques, can help to rid the body of nervous energy that creates anxiety.
Mindfulness Meditation
Mindfulness meditation involves focusing the mind on whatever thoughts pass through without judgment or reaction. In the article, "Meditation", the Mayo Clinic points out that this form of meditation involves being mindful, that is, being aware and accepting of where you are in the present moment and concentrating on your breath. The main focus, which many people initially find difficult, is on having a nonjudgmental attitude. For people with anxiety, this can be a helpful practice to cultivate, as sufferers of anxiety disorders are generally very critical of themselves and have difficulty letting go of control. Adam Trotter of the UNC-Chapel Hill Physics Department points out the importance of focusing on the breath in an essay, "Mindfulness Meditation". He states that people who suffer from anxiety generally tend to tense up and hyperventilate, which makes mindfulness meditation a beneficial practice for them.
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