If you live with generalized anxiety disorder (GAD), meditation can also help to reduce worrying thoughts and bring about a feeling of balance, calm, and focus. For the 6.8 million Americans who live with chronic daily anxiety, meditation can offer a way to finally relax.
What Is Meditation?
Many methods of meditation have roots in Buddhist philosophy. When you think of meditation, it probably conjures up images of a room full of people sitting cross-legged and chanting the same word repeatedly. Transcendental meditation (TM) is one form of meditation that has the goal of helping you enter a deep state of relaxation or a state of restful alertness using a simple mantra. Because meditation helps to reduce stress and fatigue, its helpfulness for those with generalized anxiety disorder—who suffer from chronic anxiety and often insomnia—is easy to comprehend. Follow Now: Apple Podcasts / Spotify / Google Podcasts
Where Mindfulness Comes In
The concepts of meditation and mindfulness are very similar. While meditation typically involves trying to enter a different state of consciousness, mindfulness means becoming aware of the present moment. In this way, you might think of mindfulness as one step on the path toward meditation. Both of these practices may be helpful for reducing anxiety because they enable you to reduce worry and be aware without being fearful.
Mindfulness-Based Meditation
Meditation used in the treatment of anxiety disorders typically takes the form of mindfulness-based meditation. This type of meditation has its roots in the mindfulness movement started by Jon Kabat-Zinn, founder of the mindfulness-based stress reduction (MBSR) approach. MBSR is typically practiced with an instructor, but there are also online courses such as those offered by Palouse Mindfulness.
Research on Meditation and GAD
Research support for the benefits of meditation for generalized anxiety disorder has been positive. A 2013 randomized controlled trial was conducted with 93 individuals with DSM-IV diagnosed GAD comparing an 8-week manualized mindfulness-based stress reduction (MBSR) group program with an attention control (stress management education, or SME). MBSR was associated with significantly greater reductions in anxiety for three of the four study measures. Participants also showed a greater increase in positive self-statements. Additionally, a 2012 meta-analysis indicated strong support for mindfulness meditation for anxiety.
How to Practice Meditation for GAD
If you’re living with generalized anxiety, practicing daily meditation may help you to overcome anxiety and reduce tension in your body. The key to learning to practice meditation is to accept the world around you from a place of curious observation. If you’ve ever taken a yoga class, you are already well on your way to practicing meditation. Follow these simple steps to get started with meditation today. Keep in mind that you don’t need a lot of time to meditate. When you’re first getting started, try to carve out a few minutes each day. You can gradually increase that time as you learn how to relax and discover what it feels like to be calm. This meditative practice may soon spill into other areas of your life, as you notice yourself observing rather than reacting during difficult situations or times of worry.
What If I Can’t Meditate?
There are many reasons why you might find it hard to meditate or be mindful. You might have trouble observing without judging or you may feel impatient or as though there is “too much to do” to be sitting around breathing. Some people have trouble doing nothing, as they are used to always being on the go. Other times, you might find that you can’t stop the negative thoughts from intruding as you try to relax. The best advice to overcome these obstacles is twofold:
Recognize that the process takes time. Don’t expect your first meditation session to be easy. As silly as it may sound, it takes practice to learn how to do nothing. Eventually, it will come easier. Make time even when you’re busy. Schedule meditation into your day just like your would for your job or an appointment. Over time, you can mindfully and intentionally turn mediation into a habit. Sometimes, when you’ve got too much to do and can’t fit in time for a quiet moment, you may find afterward that the quiet moment helped you to return to your day more centered and better at problem-solving.
A Word From Verywell
As you begin to practice meditation, ask yourself questions such as the following:
Were you able to observe your anxious thoughts without judging them? Did you achieve a state of focused observation? Did you feel relaxed?
Keep a journal to track your progress and note if your anxiety is reduced. If, over time, you still face troubling anxiety that is chronic and severe, be sure to talk with your doctor about treatment options.
