meditation techniques for helping anxiety

And Breeeeathe! 


In this article we’re going to learn about what anxiety is and discover meditation techniques for helping anxiety symptoms. 


Anxiety is a common mental health condition that affects millions of people worldwide. It can cause a wide range of symptoms, including physical symptoms such as a racing heart, sweating, and shortness of breath, as well as emotional symptoms such as worry, fear, and nervousness. Anxiety can interfere with a person’s ability to work, study, and enjoy life. 


The prevalence of anxiety in society is on the rise. According to Mind, 1 in 6 people report experiencing a common mental health problem, which includes anxiety and depression.  in any given week in England in the UK, over 8 million people are experiencing an anxiety disorder at any one time, so it’s very clear that our mental wellbeing needs to become a priority.  


People with anxiety disorders are more likely to experience other mental health conditions, such as: 


  • Depression 
  • Substance abuse 
  • Sleep problems 


Anxiety can also lead to physical health problems, such as: 


  • Heart disease 
  • High blood pressure 
  • Chronic pain 


This blog post will discuss the benefits of meditation for anxiety and meditation techniques for helping anxiety. Meditation is a mind-body practice that has been shown to be effective in reducing anxiety symptoms.  


Meditation can help people to calm their minds, relax their bodies, and focus on the present moment. This can be helpful for people who are struggling with anxiety, as it can help them to manage their symptoms and improve their overall mental health. 


meditation techniques for helping anxiety


Understanding Anxiety 


Having anxiety is mentally draining and challenging experience for anyone, so it’s important to better understand what it is so we can know the affects it may be having on our mental health and overall wellbeing.   


Anxiety is a psychological and emotional state characterized by persistent feelings of worry, fear, or unease. It is often accompanied by physical symptoms such as restlessness, muscle tension, racing heartbeat, and difficulty concentrating. Anxiety can range from mild to severe, and it can interfere with daily life, relationships, and overall well-being.  


It is a common human experience, but when it becomes excessive, irrational, or chronic, it may be indicative of an anxiety disorder. Having anxiety can impact people’s everyday lives, with it making us unable to go out into public or social settings which can impact not only our social lives but our ability to work and earn a living or foster a career.  

There are many methods to dealing with anxiety including medication, breathing techniques and meditation techniques for helping anxiety. 


Benefits of Meditation for Anxiety 


The meditation techniques for helping anxiety we’ll be covering have many benefits to your mental wellbeing, there include: 


Reduce stress:  

Meditation can help to reduce stress by teaching you how to relax and focus on the present moment. When you’re stressed, your body releases hormones like cortisol and adrenaline, which can lead to physical symptoms like a racing heart, sweating, and muscle tension. Meditation can help to reduce these symptoms by calming your body and mind. 


Increase self-awareness:  

Meditation can help you to become more aware of your thoughts and feelings. This can be helpful in managing anxiety, as it can help you to identify triggers and develop coping mechanisms. 


Improve focus and concentration:  

Meditation can help to improve focus and concentration by teaching you how to control your attention. When you’re anxious, your mind may be racing, and it can be difficult to focus on anything. Meditation can help to train your mind to focus on one thing at a time, which can be helpful in reducing anxiety and improving your overall well-being. 


Change brain activity:  

Meditation has been shown to change brain activity in areas that are associated with anxiety. For example, meditation has been shown to increase activity in the prefrontal cortex, which is the part of the brain responsible for decision-making, planning, and problem-solving. Meditation has also been shown to decrease activity in the amygdala, which is the part of the brain that is responsible for processing fear and anxiety. 


meditation techniques for helping anxiety


Meditation Techniques for Helping Anxiety 


When it comes to managing anxiety, meditation offers a powerful and accessible approach. By incorporating specific meditation techniques into your regular practice, you can cultivate a sense of inner calm, develop self-awareness, and find respite from the grip of anxious thoughts and worries.  


Let’s explore some effective meditation techniques for helping anxiety: 


Focused Breathing Meditation 


This technique involves bringing your attention to the breath as a focal point.  

Find a comfortable position, close your eyes, and gently direct your focus to the sensation of your breath as it enters and leaves your body. As thoughts arise, acknowledge them without judgment and gently guide your attention back to the breath. Focused breathing meditation promotes relaxation, centres the mind, and helps anchor you in the present moment, reducing anxiety. 



Body Scan Meditation 


Body scan meditation involves systematically bringing your attention to different parts of your body, starting from the top of your head and moving down to your toes. As you scan each body part, notice any sensations or tension without judgment, and consciously release any areas of tension or discomfort. 

This technique promotes body awareness, relaxation, and helps alleviate physical manifestations of anxiety. 


meditation techniques for helping anxiety


Integrating Meditation Techniques for Helping anxiety Into Daily Life 


Setting a reminder on your phone or in your daily calendar can help integrate meditation into a daily task and soon it will become the norm. There are many great meditation apps such as Headspace and Calm that can help you get started with meditation. These programs can provide you with guided meditations, as well as tips and advice on how to meditate. 



Meditating with a friend or family member can be a great way to stay motivated and accountable. You can also learn from each other and share your experiences and hold each other accountable when you might be putting it off or not feeling confident in sitting in your own thoughts.  



Don’t be afraid to experiment! There are many meditation techniques for helping anxiety so, find a method that works for you and stick with it. You may also want to experiment with different types of meditation, such as mindfulness meditation, meditating while listening to music, or mantra meditation. 



meditation techniques for helping anxiety


Can I Take Medications Like Propranolol for Anxiety?


Propranolol is a medication that can be used to help manage anxiety symptoms. Propranolol belongs to a class of medications called beta blockers, which primarily work by blocking the effects of adrenaline on the body’s beta receptors. By doing so, propranolol can reduce the physical symptoms of anxiety, such as a rapid heartbeat, trembling, and sweating. 


Propranolol is often prescribed for situational anxiety, such as performance anxiety or stage fright. It can be taken as needed, typically about an hour before the anxiety-provoking event, to help alleviate the physical symptoms and reduce the impact of anxiety on performance. It is important to note that propranolol does not directly address the underlying psychological or emotional aspects of anxiety, and it is not effective for all types of anxiety disorders. 


It is vital that you consult with a healthcare professional to determine if propranolol is appropriate for your specific situation. They will consider factors such as your medical history, current medications, and any potential contraindications before prescribing propranolol or recommending alternative treatments for anxiety if they feel it’s appropriate.  

We hope this article gave you some ideas about meditation techniques for helping anxiety! 


If you need advice or are worried about your health, e-Surgery’s ‘Ask a Pharmacist‘ offers free professional expert advice. 


Some Links That Might Be Helpful! Mindful’s

Meditation techniques for helping anxiety |  

NHS |  

Mind |  

Anxiety UK |