Meditation proves to be good medicine for anxiety

woman in pink meditating on pink background

Meditation proves to be good medicine for anxiety

I’ve been talking about the incredible benefits of mindfulness and meditation with my clients for a long time. My inner-nerd is very happy after a new study came out recently that revealed something pretty amazing – an eight-week mindfulness meditation course is just as effective as conventional treatments for people dealing with anxiety.¹

If you’re new to the world of mindfulness and meditation, don’t worry! I’ve got you covered. Check out these other articles on the blog (or get in touch)

Anxiety – the current state of play

Now, let’s talk about anxiety. It’s the most common mental health condition in the world and affects a whopping 301 million people. In Australia alone, about 16.8% of the population (that’s around 3.3 million Aussies) experience anxiety.²

There are conventional treatment options out there for anxiety – including medication and cognitive behavioural therapy. Unfortunately though, not everyone can access these or will respond well to these treatments. Adding an extra layer of complication is that many people aren’t comfortable seeking help in a psychiatric setting. That’s why so many researchers have been on the lookout for alternative options that are easy to access, effective, and widely accepted. Enter the study.

New research – mindfulness meditation as effective as medication

In this new study they took 208 individuals diagnosed with different anxiety disorders, like general anxiety disorder, social anxiety disorder, panic disorder, or agoraphobia, and split them into two groups. One group received the conventional treatment (medication), while the other group embarked on an eight-week mindfulness-based stress reduction course (MBSR).

The researchers measured the severity of anxiety in both groups at the beginning of the trial and at different intervals through the eight weeks. And guess what they found? The anxiety levels in both groups decreased by a solid 30% by the end of the study.

But here’s the really cool part—the anxiety levels continued to decrease even after the study concluded. That means the mindfulness and meditation course had a lasting impact. Plus, it was found to be safe, well-tolerated, and had fewer side effects compared to conventional treatment.

What does a mindfulness-based stress reduction course (MBSR) involve?

Well, it’s an eight-week program developed by a brilliant mind named Jon Kabat-Zinn. It includes:

a weekly 2.5-hour class
a day-long retreat during the fifth or sixth week, and
45-minute daily home practice sessions of meditation and mindfulness exercises.

During the classes, the people in the study learnt various meditation and mindfulness techniques like:

breath awareness
body scans, and
mindful movement

These practices help them focus on the present moment, observe thoughts without judgment, and bring attention to their physical sensations.

How does meditation help anxiety?

Mindfulness and meditation teach us to be in the here and now, and how to let thoughts come and go without attaching judgment to them. This helps us realize that thoughts and sensations are temporary experiences created in our minds and may not necessarily reflect reality. By developing this ability to be present and non-judgmental, we can reduce the impact of stressors, respond differently to stressful situations, and learn effective strategies to deal with internal challenges.

Additionally, mindfulness and meditation can help break free from repetitive negative thought patterns commonly associated with anxiety. They also foster self-acceptance and self-compassion.

So, if you’re dealing with mild anxiety, consider giving mindfulness and meditation a try. It might just surprise you with its effectiveness!