How Meditation Can Help Overcome Anxiety and Stress
Meditation is a simple, powerful way to calm your mind and body, helping you feel less anxious and stressed. It’s like giving your brain a break from constant worry and your body a chance to relax. Research shows that meditation can make a real difference for anyone feeling overwhelmed, and you don’t need to be an expert to start. Here’s how it works in easy-to-understand terms, backed by science.
First, meditation helps quiet racing thoughts that fuel anxiety. Studies, like one from Johns Hopkins University in 2014, found that mindfulness meditation—where you focus on the present moment—reduced anxiety symptoms in thousands of people by helping them let go of worries. Another program called Mindfulness-Based Stress Reduction (MBSR), studied in 2010, showed that focusing on your breath or feelings without judgment can make you feel calmer and more in control. It’s like teaching your mind to stay in the “now” instead of stressing about the future.
Meditation also calms your body, which is key when stress makes your heart race or muscles tense. A 2018 study from UC Davis found that meditation lowers stress hormones, helping you feel more relaxed. A 2020 HeartMath study showed that focusing on positive feelings, like gratitude, steadies your heart rhythm, which calms your whole nervous system. Plus, a 2013 brain scan study found that meditation quiets the fear centre in your brain, so you don’t overreact to stress. With just 10-20 minutes a day, you can feel more at ease, and research shows that sticking with it can keep anxiety from coming back.
Marianne Love
Principal Clinical Psychologist
Aspire Health & Psychology
