Meditation is an effective, safe and practical way to manage anxiety. Depending upon the severity of your anxiety issues, meditation alone may be effective or can be used along with anti-anxiety medications. You can choose a special time to meditate each day to lower your overall anxiety level or find moments for mindfulness and meditation whenever possible during a stressful day.
Anxiety
Anxiety is a normal reaction to stressful situations, but it can become both excessive and disabling, according to the National Institutes of Health. While anxiety disorders may require additional medical help, nondrug treatments, including meditation, may be helpful for both routine anxiety and more disabling anxiety issues. Symptoms of anxiety may include tension, worry, irrational fears and even panic attacks.
Types
There are several different types of meditation, according to the Mayo Clinic. Guided meditation creates a mental image, complete with sights, smells and sounds, that will relax and soothe you. You can purchase CDs or MP3s of guided meditations, or you could find a guide or teacher offering these meditations. Mantra meditation focuses on a specific word or phrase to further relaxation. Mindfulness meditation allows you to focus your attention on your experience in the moment, including your breathing and physical sensations. Moving meditations include yoga, tai chi and walking meditation.
Function
Meditation produces a feeling of calm and relaxation whether you opt for a traditional meditation or a more active one, according to the Mayo Clinic. Focusing on the present can reduce your stress level and clear your mind of jumbled thoughts. Improved stress management may help to reduce your overall anxiety level. Relaxed deep breathing allows you to take in more oxygen.
Benefits
On its own, meditation may help to improve everyday stress and anxiety. Some studies are showing health benefits relevant for anxiety sufferers, including treatment of anxiety disorders, sleeplessness, pain and depression. Peter H. Canter, author of The Therapeutic Effects of Meditation published in May 2003 in the British Medical Journal, states that evidence is weak, but that the greatest benefits likely exist in situations where stress reduction is beneficial.
Warning
If you suffer from more than normal everyday anxiety, meditation alone may not be an adequate treatment option. Speak to your therapist, psychiatrist or health care provider about combining medication with complementary therapies, like meditation. There are no risks to meditation in most cases; however, it may trigger psychotic episodes in extremely disturbed individuals.
