Investigating Meditative Practices for Alleviating Anxiety Issues: Is It Effective?

Exploring Meditation as a Remedy for Anxiety: Does Its Benefit Hold True?

In the quest for effective methods to manage anxiety, meditation has emerged as a valuable tool. This practice, rooted in focusing the mind on a particular thought, object, or activity, aims to calm the mind and body, increase self-awareness, and manage emotions and thoughts.

One of the most well-known and researched types of meditation is mindfulness meditation, particularly in the form of Mindfulness-Based Stress Reduction (MBSR). This practice encourages non-judgmental awareness of the present moment, helping to calm anxious thoughts and break cycles of rumination.

For those seeking to practice metta meditation for anxiety, a series of steps can be followed. Begin by finding a quiet and comfortable place to sit, focusing on your breathing. Think of kind phrases, such as "May you be happy. May you be fortunate. May you be loved." Direct these phrases to yourself or someone else, focusing on yourself or the other person while repeating the phrases. Acknowledge how the phrase and intention make you feel, and repeat until you experience a sense of compassion and peace.

If individuals need to meditate quickly to prevent or relieve anxiety, they can count to 4 while inhaling and exhaling deeply, keep a calming photo in their phone or pocket and look at it when they feel anxiety coming on, do a quick body scan meditation, visualize their stress leaving their body, talk to themselves with loving-kindness, and use meditation apps such as Headspace, Calm, UCLA Mindful, Smiling Mind, Simply Being, and The Mindfulness App.

Body scan meditation, also known as progressive relaxation, helps individuals mentally scan their bodies for uncomfortable or tense feelings, and then release them. If tension, pain, or discomfort is found, focus on those sensations for about 30 seconds, accept them without judgment, and then make a conscious effort to relax and relieve any discomfort.

Loving-kindness meditation, or metta, is a type of Buddhist meditation that aims to help individuals cultivate unconditional kindness to themselves and others. This practice involves mindfully repeating phrases that aim to express positive emotions.

Research supports the benefits of meditation for managing anxiety. A 2018 pilot study found that the longer college students ages 19 to 22 practiced guided meditation, the less stress and anxiety they experienced, with 5 to 12 minutes of daily practice being enough to see results. After only 8 weeks of practice, functional and structural brain changes consistent with improved emotional regulation have been observed. A 2019 study found that participants who did a body scan meditation for 20 minutes a day over 8 weeks showed lower levels of the stress hormone cortisol.

While there is limited evidence-based support for meditation as a first-line treatment for anxiety disorders, research does suggest that it may be effective as a supplemental therapy. However, if meditation proves challenging when feeling anxious, individuals can let go of expectations, program themselves ahead of time, start with 3 minutes of body scan meditation to release any physical tension, experience intrusive or persistent thoughts, let them go without judgment or frustration, try focusing back on their practice, and start small with 1 minute of meditation and work their way up.

Numerous studies have revealed the unique benefits of meditation techniques, including their ability to reduce stress and anxiety. Systematic reviews of meditation-based techniques, such as focused attention and mindfulness-based cognitive therapy, have shown these practices lead to a reduction in symptoms of anxiety. Moreover, a 2020 review showed that long-term meditation practice leads to changes in the brain areas that modulate the stress and anxiety response.

In conclusion, meditation offers a practical and effective means for managing anxiety. Whether through mindfulness meditation, metta, or body scan meditation, individuals can find solace and relief from the symptoms of anxiety. As with any new practice, patience, consistency, and an open mind are key to reaping the benefits of meditation.