Struggling with anxiety and depression can feel like a constant uphill battle. For many, these emotions create a heavy burden that disrupts our daily lives, saps our energy, and clouds our sense of purpose.
However, studies have found that mindfulness and meditation can be powerful tools for finding relief and regaining control.
Mindfulness invites us to pay gentle, non-judgmental attention to each moment. Meanwhile, through meditation, we learn to gain insight into the patterns of worry, rumination, and self-criticism that often underlie anxiety and depression.
These study-backed practices help you to shift your focus, quiet the mind, and tune into the present moments.
Practice #1: Grounding Yourself with Deep Breathing
One of the simplest and most effective ways to calm anxiety and manage stress is through deep breathing.
Research has long shown a clear link between breathing patterns and anxiety disorders, with studies over the years highlighting respiratory symptoms and sensitivity to CO₂ as key factors.
Slow, deep breathing exercises were shown to significantly reduce anxiety in five studies, or about 31% of the research reviewed.
This practice grounds you in the present moment by slowing down racing thoughts and soothing the nervous system. Here’s how to get started:
- Find a comfortable position. Sit or lie down in a quiet place where you won’t be disturbed.
- Close your eyes and take a deep breath through your nose, allowing your belly to expand.
- Exhale slowly through your mouth, letting go of any tension.
- Repeat this process for several minutes. Focus solely on your breath. If your mind starts to wander, gently guide it back to the rhythm of your breathing.
Practice #2: Body Scan Meditation for Relaxation
The body scan is a mindfulness practice that helps you connect with your body, release tension, and ease anxiety. By focusing on each part of your body, you’ll tune into physical sensations, bringing yourself into the present moment.
Research shows that mindfulness meditation techniques, like body scanning, can help improve symptoms of depression, anxiety, and pain, while also enhancing the overall quality of life for people dealing with chronic pain. Using modern brain imaging, scientists have found that mindfulness practices can lead to reports of lower pain, reduced emotional reactions, and even less social discomfort.
Another research reveals that an 8-week Mindfulness-Based Stress Reduction (MBSR) program has a positive impact on various health outcomes, including stress and anxiety reduction, cancer, depression, and heart disease, in both people with and without mental or physical health issues.
These benefits come from how mindfulness activates the body’s parasympathetic nervous system, which helps calm different parts of the limbic system, including areas like the anterior cingulate cortex and amygdala, as well as connections to the medial prefrontal cortex. The limbic system plays a key role in processing pain and emotions such as fear, anxiety, anger, and depression.
Here’s the basic:
- Find a comfortable position. Just like deep breathing practice, you can sit or lie down in a quiet place. Close your eyes and take a few deep breaths to settle in.
- Start at your head. Focus on the top of your head and slowly move your attention down through your face, neck, shoulders, and arms.
- Notice sensations. As you move your focus down your body, notice any areas of tension or relaxation. Allow yourself to simply observe without judgment.
- Continue down to your feet. Gradually bring your attention through your chest, stomach, legs, and finally to your feet. Take your time with each area, breathing deeply as you go.
- Take a few final deep breaths. When you reach your feet, take a few more deep breaths, feeling the relaxation in your whole body.
Practice #3: Loving-Kindness Meditation for Emotional Well-Being
Loving-kindness meditation is a beautiful practice that encourages compassion and positivity toward yourself and others. This technique helps combat feelings of anxiety and depression by fostering a sense of connection and love.
Today, we might know it as a positive affirmation. Silently repeating phrases that express goodwill, such as “May I be happy” and “May I be healthy,” you begin by focusing on yourself. Then, you can gradually extend these wishes to loved ones, acquaintances, and even those with whom you have difficulty.
A study examined the effects of self-affirmation on adults with subclinical depressive symptoms by comparing an affirmation group to a control group at three-time points: before, immediately after, and during a follow-up.
The results showed a significant decrease in depressive symptoms in the affirmation group compared to the control group. The intervention demonstrated lasting benefits, enhancing self-resources that help protect self-integrity. Due to its simplicity and low cost, this approach could have practical implications for individuals and communities facing mental health challenges.
Practice #4: Journaling for Emotional Clarity
Journaling allows you to express your thoughts and feelings– therefore helping you to process emotions and gain clarity about your experiences. Writing regularly helps you identify patterns in your thinking and behaviors, which can be especially helpful in managing anxiety and depression.
It’s an affordable and low-risk therapy that can help family physicians manage common mental health symptoms. Supported by randomized controlled trials in a systematic review, it may not have the highest study quality, but its cost-effectiveness suggests that family physicians should consider recommending it alongside other treatments for mental health issues.
Simply set aside a few minutes each day to write. You can jot down your feelings, describe your day, or explore specific challenges you’re facing. Don’t worry about grammar or structure. The goal here is to let your thoughts flow freely.
Practice #5. Mindful Walking for Mental Clarity
Mindful walking is another simple yet effective practice that combines the benefits of physical activity with mindfulness. This technique encourages you to focus on the sensations of walking and your surroundings, promoting mental clarity as well as reducing stress and anxiety.
Current evidence shows that moderate physical activity, like walking, can improve mental health. A study by Chen et al. involving 1,255 adults aged 65 and older in Taiwan found that light to moderate walking was linked to significant mental health improvements. A similar study of 4,737 Californians over 65 found that moderate or vigorous walking improves mental health in older adults.
Find a quiet place where you can walk without distractions. As you walk, pay attention to the movement of your body. The feeling of your feet touching the ground, the rhythm of your breath, and the sights and sounds around you. Notice the sensations in your legs and the air on your skin.
Takeaway
Mindfulness and meditation practices can be actionable and cost-effective ways to manage anxiety and depression. Those effortless techniques above can help you break free from negative thought patterns and emotional distress by fostering present-moment awareness. Regular practice can reduce stress, enhance emotional regulation, and improve overall well-being.
This article was written for WHN by Andre Oentoro who is an SEO Consultant for Plus Advisor, a family wealth consulting.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
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Resources/Materials provided by
https://pmc.ncbi.nlm.nih.gov/articles/PMC9954474
https://pubmed.ncbi.nlm.nih.gov/25282543
https://pmc.ncbi.nlm.nih.gov/articles/PMC5368208
