Anxiety is commonplace, both in everyday life from stressful situations and as a mental disorder. Everyone gets stressed at times, and 40 million people struggle with anxiety disorders in the United States, according to the Anxiety Disorders Association of America. Treatments include professional therapy and medication, while self-help measures like meditation are used for mild cases or to supplement broader treatment plans. The anxiety may creep into meditation sessions if it is especially pervasive.
Anxiety
Anxiety is characterized by fearful or panicky feelings. Common physical symptoms include a racing heart and pulse, sweating, dizziness, nausea, chest pain, trembling, feelings of being in a dreamlike state and either chills or hot flashes, according to FamilyDoctor.org. Symptoms may be specific stressful situations or may come without warning if you have a disorder.
Meditation
Meditation comes in many forms, but all of them involve deep concentration. For example, you might empty your mind of all thought, concentrate on one specific word or focus on a state of "being" while blocking outside distractions. This practice is an effective tool in the battle against anxiety. Meditation is a relaxation method, and a 2010 study by University Hospital Basel researchers in Switzerland of 150 multiple sclerosis patients showed that it relieved anxiety and depression in a majority of the participants.
Problems
Anxiety often conflicts with meditation because of its nature. Anxious feelings often involve worry, which creeps into the mind when you try to expel all your thoughts or focus on something specific. Anxiety also causes concentration problems, HelpGuide.org advises, making it harder to clear your mind or focus on one particular word or idea. Anxiety disorders sometimes make sufferers hypervigilant, which impedes their ability to relax.
Solutions
Meditation takes practice, so anxiety during the process should not be a reason to quit. Redirect your thoughts whenever the anxiety tries to take over. Try different forms of meditation and related relaxation techniques. For example, muscle relaxation exercises give you something physical on which to focus as well as relaxing you. These exercises involve tensing and releasing your muscles, starting at either your head or feet and working your way down or up. Even simple breathing exercises, like willfully slowing down your breathing, give you a specific focus and help relieve anxiety.
Considerations
Meditation should be part of a comprehensive anxiety treatment program if your disorder is severe enough to interfere with your life. Talk to a physician or counselor to create a plan that may include meditation and relaxation techniques as well as therapy sessions and appropriate medications. The therapy and drugs may relieve your anxiety enough to make meditation easier.
References
- Anxiety Disorders Association of America: Understanding Anxiety is the First Step in Getting Your Life Back
- FamilyDoctor.org; Anxiety and Panic, Gaining Control Over How You're Feeling; November 2010
- University of Arkansas for Medical Sciences; Meditation Soothes MS Patients; September 2010
- University of Florida: What Is Meditation?
- HelpGuide.org; Anxiety Attacks and Disorders, Signs, Symptoms and Treatment; June 2011
