How to Reduce Anxiety and Depression

Scientific studies have shown that during TM practice, cortisol and other stress indicators fall markedly, blood pressure tends toward normal, the whole physiology shifts toward more settled and balanced functioning. This reversal of the stress response in the body results in a clearer, calmer, more harmonious state of mind and emotions outside of meditation.

Forty years of scientific research on the TM technique has identified a wide range of positive effects from regular, twice-daily practice. This research shows the TM technique impacting all aspects of mental and physical health—facilitating healing while promoting holistic growth and transformation.

Journal of Clinical Psychology 1989 45:957-974

Twice as effective as other techniques

What distinguishes TM is its holistic effect. It is like watering the root of a plant instead of just tending the leaves. Scientific research has shown that the deep relaxation gained from Transcendental Meditation settles mind and body so that the nervous reaction to stress is lessened. Subsequently, the anxiety and depression are reduced, enabling you to manage and overcome many of the symptoms that you may experience, including panic attacks, social anxiety and phobias.
An analysis of all 146 published studies on relaxation and anxiety (see chart left) showed that Transcendental Meditation was twice as effective in reducing anxiety as other techniques including the relaxation response, concentration meditation, systematic muscular relaxation, and muscle biofeedback.
Interestingly, the longer the people in these studies had been practising TM, the greater was the decrease in anxiety.

TM breaks the vicious circle

Dealing with anxiety and depression can be a long-term challenge and even a vicious circle, where the less we are able to cope, the more anxious or depressed we become.

Always take medical advice

If you feel that anxiety or depression is seriously disrupting your life, you should consult your GP. Transcendental Meditation is complementary to any medical approaches to managing anxiety and depression. However you should never substitute practising TM for proper medical advice, and ...

  • Always take the advice of your doctor.
  • Never decrease any medication unless advised by your doctor to do so.

Meditation Saved Me from Suicide
- Luke Jensen, War Veteran (2 mins)

 

Scientific Research

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Norman Rosenthal MD

Norman Rosenthal, MD, Clinical Professor of Psychiatry, Georgetown University Medical School, author of "Transcendence"

"Anxiety in all its various forms will generally respond well to Transcendental Meditation. Even in those people already receiving treatment for anxiety, adding TM to the mix often means that their drug levels can be lowered as their response improves."

A doctor's experience, Dr Michael Musgrave

"In my years as a GP I found TM to be a dignified form of self help for my patients, who often reported benefits such as reduced anxiety, less sense of stress, better sleep, improved wellbeing. It is completely safe and for many people makes a good alternative to time consuming therapies and is likely to reduce the need for medication, and this is consistent with the research findings."