Anxiety Can Be Reduced With Meditation As Well As Medication: Here's How

Meditation is a great way to reduce stress and Anxiety.

Meditation techniques come in many forms. This study adds to the growing body of research that supports the mental health benefits of mindfulness.

You can think of mindfulness as a way to train your attention and achieve a calmer state of mind.

Researchers have studied the benefits of mindfulness There's good news: there is no "right" way or "wrong".

Relaxation recommendations that have been reviewed and approved:

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A new study compares mindfulness and anti-anxiety drugs

This study randomized 208 participants with anxiety disorders to either receive a daily dose of escitalopram, also known as Lexapro, or a mindfulness-based stress reduction program that included both guided and self-practice.

Participants in both groups reported that their anxiety levels had decreased by 30% after eight weeks. This was measured with a Global Impression of Severity Scale. These levels decreased throughout the entire 24-week study.

This study was noteworthy because it was one of the first to compare medication with meditation. Around 80% of participants in the group taking escitalopram experienced side effects. These included nausea, headaches, insomnia, and decreased sexual drive. Some participants in the mindfulness group experienced an increase in anxiety throughout the study.

The Task Force's recommendation to screen for anxiety disorders routinely is accompanied by new data from the study

It is important to consider the timeliness of this research. e There are five main types of anxiety disorders.

• Generalized anxiety disorder

• Social Anxiety

• Panic disorder

• Post-traumatic Stress Disorder

• Obsessive-compulsive disorder

Experts recognized that excessive worry or fear is a common characteristic in all forms of anxiety. The panel also agreed that anxiety is underdiagnosed and that screening can help connect silent sufferers to proven treatments.

This new study allows clinicians to discuss meditation with patients and point out the benefits that are backed by science.

How to get started with your meditation practice

Remember that there is no one right way to meditate.

At first, try to be consistent with the time you meditate. Find a 10-minute window in the day where you can meditate without distraction. This could be done first thing in your morning routine or at the end of each day.

Set a 10-minute timer in a quiet area at home or the office. You would be surprised at how difficult it is to remain silent for 10 minutes. As you improve, increase the time.

Nowadays, there's a near-constant battle for our attention. You may find it difficult to sit still without your mobile phone. You might notice that your thoughts are racing. Beginners can focus on breathing through the nose and mouth. This is actually the foundation of Mindfulness-Based Stress Reduction (MBSR), the technique used in this study. It is helpful for me to count my breaths. When you find your mind wandering, bring it back to counting breaths.

Consider guided meditation if you have trouble focusing on your breathing. You can choose from a variety of meditation options, including Headspace and Calm.

You should seek professional help when your anxiety is so severe that it interferes with your everyday life, your relationships, your job, or your thoughts about harming yourself or someone else.