Similarly, a review of 18 studies showed that people receiving meditation therapies experienced reduced symptoms of depression, compared with those in a control group ( 13).Īnother study found that people who completed a meditation exercise experienced fewer negative thoughts in response to viewing negative images, compared with those in a control group ( 14).įurthermore, inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. Some forms of meditation can lead to improved self-image and a more positive outlook on life.įor example, one review of treatments given to more than 3,500 adults found that mindfulness meditation improved symptoms of depression ( 12). Habitual meditation can help reduce anxiety and improve stress reactivity and coping skills. One study found that employees who used a mindfulness meditation app for 8 weeks experienced improved feelings of well-being and decreased distress and job strain, compared with those in a control group ( 11). Meditation may also help control job-related anxiety. This is likely due to benefits from both meditative practice and physical activity ( 10). What’s more, some research suggests that a variety of mindfulness and meditation exercises may reduce anxiety levels ( 9).įor example, yoga has been shown to help people reduce anxiety. Notably, this effect was strongest in those with the highest levels of anxiety ( 6).Īlso, one study found that 8 weeks of mindfulness meditation helped reduce anxiety symptoms in people with generalized anxiety disorder, along with increasing positive self-statements and improving stress reactivity and coping ( 7).Īnother study in 47 people with chronic pain found that completing an 8-week meditation program led to noticeable improvements in depression, anxiety, and pain over 1 year ( 8).
Meditation can reduce stress levels, which translates to less anxiety.Ī meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Meditation can likewise reduce symptoms in people with stress-triggered medical conditions. Many styles of meditation can help reduce stress. In an 8-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress ( 2).įurthermore, research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia ( 3, 4, 5).
These effects can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines. Normally, mental and physical stress cause increased levels of the stress hormone cortisol. One review concluded that meditation lives up to its reputation for stress reduction ( 1). Stress reduction is one of the most common reasons people try meditation.
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