Meditation for Mental Health: Can It Help Anxiety and Depression?

Robyn Doolan
Jun 12
3 min read

Mental health conditions such as anxiety and depression affect millions worldwide, leading to significant distress and impairment. While traditional treatments like medication and psychotherapy remain the cornerstone of care, many individuals seek complementary approaches to improve their wellbeing. One such approach gaining popularity is meditation. But can meditation really help anxiety and depression? Let’s explore the evidence.

What Is Meditation?

Meditation is a practice that involves focusing the mind and cultivating awareness and attention. There are many forms of meditation, including mindfulness meditation, loving-kindness meditation, transcendental meditation, and guided imagery. Mindfulness meditation, which encourages non-judgmental attention to the present moment, is the most widely studied form in mental health research.

How Meditation May Help Anxiety and Depression

Anxiety and depression often involve patterns of negative thinking, heightened stress response, and difficulty regulating emotions. Meditation can potentially counteract these by:

Reducing Stress: Meditation helps activate the parasympathetic nervous system, lowering heart rate and stress hormone levels.
Improving Emotional Regulation: It promotes awareness of emotions and reduces reactivity, helping individuals respond more calmly to distress.
Changing Brain Function: Neuroimaging studies show meditation can alter activity and structure in brain regions linked to mood regulation, such as the amygdala and prefrontal cortex.
Interrupting Negative Thought Cycles: Mindfulness meditation encourages observing thoughts without judgment, which can reduce rumination common in depression and anxiety.

What Does the Research Say?

Numerous studies support meditation’s role in reducing symptoms of anxiety and depression. Here are some key findings:

A 2014 meta-analysis of 47 clinical trials found mindfulness meditation programs had moderate evidence for improving anxiety and depression symptoms compared to control groups.
A 2018 systematic review published in JAMA Psychiatry concluded mindfulness-based interventions were effective for people with anxiety disorders and major depressive disorder, especially when combined with other treatments.
Another study showed mindfulness meditation reduces amygdala activity, which is often hyperactive in anxiety and depression, correlating with symptom improvement.

How to Get Started with Meditation for Mental Health

If you’re considering meditation to support anxiety or depression, here are some practical tips:

Start Small: Begin with short sessions of 5 to 10 minutes daily to build consistency.
Use Guided Meditations: Apps like Headspace, Calm, or Insight Timer offer beginner-friendly guided sessions focused on anxiety and depression.
Be Patient: Meditation is a skill that develops over time. Benefits may take weeks or months to notice.
Combine with Other Treatments: Meditation is most effective as part of a comprehensive treatment plan. Continue any prescribed medications or therapy and discuss your meditation practice with your healthcare provider.
Create a Quiet Space: Find a comfortable, distraction-free environment to meditate. This helps improve focus and relaxation.

Who Should Be Cautious?

While meditation is generally safe, some individuals with severe mental health conditions or trauma histories may find certain meditation practices triggering or distressing. It’s important to proceed under professional guidance in these cases.

Conclusion

Meditation is a promising complementary approach for managing anxiety and depression. Supported by a growing body of research, it can reduce symptoms by improving emotional regulation, lowering stress, and altering brain function. While not a replacement for professional treatment, meditation can be a valuable tool in a holistic mental health strategy.

If you or someone you know struggles with anxiety or depression, consider exploring meditation alongside standard care, and always consult your healthcare provider for personalized advice.

Disclaimer

The content provided on this website is for informational purposes only and is not intended as medical advice. It is not a substitute for professional diagnosis, treatment, or care. Always consult with a qualified healthcare provider before making any health-related decisions or starting any new treatment or therapy.

References

Goyal M, Singh S, Sibinga EMS, Gould NF, Rowland-Seymour A, Sharma R, Berger Z, Sleicher D, Maron DD, Shihab HM, Ranasinghe PD, Linn S, Saha S, Bass EB, Haythornthwaite JA. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357–368. https://doi.org/10.1001/jamainternmed.2013.13018
Goldberg SB, Tucker RP, Greene PA, Davidson RJ, Wampold BE, Kearney DJ, Simpson TL. Mindfulness-based interventions for psychiatric disorders: a systematic review and meta-analysis. Clin Psychol Rev. 2018;59:52–60. https://doi.org/10.1016/j.cpr.2017.10.011
Goldin PR, Ziv M, Jazaieri H, Gross JJ. Randomized controlled trial of mindfulness-based stress reduction versus aerobic exercise: effects on the self-referential brain network in social anxiety disorder. Front Hum Neurosci. 2012;6:295. https://doi.org/10.3389/fnhum.2012.00295