{"id":56571,"date":"2023-01-17T09:30:46","date_gmt":"2023-01-17T14:30:46","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=56571"},"modified":"2026-04-09T21:18:47","modified_gmt":"2026-04-10T01:18:47","slug":"meditation-for-anxiety-and-depression","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/meditation-for-anxiety-and-depression\/","title":{"rendered":"How to meditate for anxiety and depression"},"content":{"rendered":"

When most people hear the word meditation, they probably imagine someone sitting perfectly still in a quiet room, legs crossed, zoned out in a state of total bliss. But meditation can be performed in many different ways, and while it does take some practice to get the hang of it, even just a few minutes a day can help reduce some symptoms of <\/span>common mental health conditions like anxiety and depression<\/span><\/a>.<\/span><\/p>\n

\u201cResearch shows that meditation helps to lower stress hormones, improve attention, improve sleep, and decrease pain in the body,\u201d says <\/span>Michele Goldman, Psy.D.<\/span>, professor of applied psychology at NYU.<\/span><\/p>\n

\u201cMeditation [also] helps to change the chemicals within the body that might be contributing to anxiety and depression.\u201d<\/span><\/p>\n

While this all sounds great on paper, it\u2019s okay to feel intimidated by the idea of starting up a meditation routine for anxiety or depression. Thankfully, it\u2019s easier than you think\u2014and <\/span>research shows it\u2019s definitely worth the effort<\/span><\/a>. Here\u2019s why meditation should be incorporated into your anxiety or depression treatment plan and how to reap the benefits of meditation.<\/span><\/p>\n

Why does meditation help anxiety and depression?<\/span><\/h2>\n

Evidence-based studies suggests that meditation can disrupt the relationship between the prefrontal cortex, which perceives fear and danger, and the amygdala, which triggers the adrenal glands to release the stress hormone cortisol in response, according to integrative medicine lifestyle physician <\/span>Monisha Bhanote<\/span><\/a>, MD.<\/span><\/p>\n

People with depression, Dr. Bhanote explains, typically have hyperactive prefrontal cortices; this means they perceive more heightened threats of fear and danger, and in turn, produce more cortisol. Studies suggest this <\/span>same relationship is at work in anxiety conditions<\/span><\/a>, too.\u00a0<\/span><\/p>\n

By interfering with this communication, meditation can limit the amount of fear and danger responses your brain perceives and reduce the heightened stress response they trigger. But does it <\/span>actually <\/span><\/i>do that? Study after study seems to say that yes, it can.<\/span><\/p>\n

Take this <\/span>research review<\/span><\/a>, for example, which studied the effectiveness of online mindfulness interventions; while these therapies had the largest impact on stress reduction, the study authors noted a \u201csmall but significant\u201d benefit on both anxiety and depression.\u00a0<\/span><\/p>\n

Individual studies on anxiety and depression also exist, demonstrating clear results. A <\/span>review of studies<\/span><\/a> suggests that mindfulness-based therapies can have a moderate impact on reducing anxiety symptoms across a \u201cwide range of [condition] severity.\u201d Meanwhile, another <\/span>research review<\/span><\/a> focusing on people with major depressive episodes and persistent depression found that meditation therapies led to \u201cmoderate to large reductions in depression symptoms.\u201d<\/span><\/p>\n

Can meditation treat anxiety and depression?<\/span><\/h3>\n

While research shows that meditation can be a powerful tool in your treatment plan for <\/span>anxiety and depression<\/span><\/a>, whether it can \u201ccure\u201d or \u201cheal\u201d your brain all on its own (or work in place of antidepressants or other prescription drugs) depends on many different factors, from family history to individual lifestyle.<\/span><\/p>\n

But the biggest factor, says <\/span>Julian Lagoy<\/span><\/a>, MD, psychiatrist with Mindpath Health, is the severity of your condition: \u201cIt\u2019s definitely possible for meditation to [treat] depression and anxiety if it\u2019s very mild, [but for] moderate and severe cases, an individual should definitely see a professional for help.\u201d<\/span><\/p>\n

Dr. Goldman<\/a> agrees, adding that meditation alone is not likely to be effective at treating moderate to severe symptoms; in those cases, meditation should be paired with other interventions, such as therapy, medication, <\/span>sleep hygiene<\/span><\/a>, and changes in activity levels to achieve the best results in reducing symptoms and promoting overall wellness.\u00a0<\/span><\/p>\n

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