How To Control Anxiety Through Meditation

If you're having anxiety, this guide will show you how to control anxiety through meditation
How To Control Anxiety Through Meditation
Image credit: @justinajot

Meditation is very similar to when you exercise, except it’s a mental exercise.

Are you wondering how to control anxiety trough meditatio?

You can control anxiety trough meditation by consistent and effective work. As exercise does, meditation produces serotonin and endorphins. These are both hormones that help the body to kill pain and feel happier, which will ultimately help to a person having anxiety.

If you are looking to suppress anxiety, then meditation is a great place to start.

When you meditate, you are training your mind to focus and redirect your thoughts.

What are the benefits of meditation?

There are many benefits to meditation; both physical and mental. Some of these benefits include:

  • Stress Reduction
  • Improves Concentration
  • Controls Anxiety
  • Promotes Emotional Well-being and health

To fully receive these benefits, meditation should be practiced often. It isn’t a quick fix, so if you want to receive these benefits, it is best to make meditation part of your daily routine.

Check our recent article on benefits of consistent meditation.

What is anxiety?

Anxiety is your body’s natural response to stress. Anxiety is a feeling of fear, worry, and apprehension about what’s to come.

Many people suffer from anxiety when they are in a stressful situation like a job interview, the first day of school, public speaking. These are all normal feelings to have, it doesn’t interfere with your daily life, and it goes quickly.

Usually, anxiety disappears quite quickly when you settle into the situation. Still, if the anxiety is extreme or lasts for an extended time, such as six months, then you might have an anxiety disorder.

If you are at this point, then you should seek help. Ideally, you want to see a doctor who can diagnose, if they find you do have anxiety they will be able to help you, they might have advice on how to overcome it.

This is why we want to show you how to control anxiety through meditation.

Most common symptoms of anxiety

Each person will have their anxiety symptoms. Yours might be completely different from another person’s symptoms. Usually, the most common symptoms of an anxiety attack include:

  • Increased heart rate
  • Trembling
  • Feeling nervous, restless, tense
  • Rapid breathing
  • Restlessness
  • Trouble Concentrating
  • Difficulty Falling Asleep

How does meditation help anxiety?

When someone is suffering from an anxiety attack, their brain is overrunning, overstressing, and this can cause unhappiness.

When you start to meditate, you are eliminating this because you are only focusing on that exact moment, you’re not focusing on the past or the future.

You are slowing down your thought process by focusing solely on your breathing; it reduces your worries and helps you to be aware without being fearful.

This is why it is so important to know how to control anxiety through meditation as it can help. Also, we recommend taking a look at positive affirmations for anxiety.

Different types of meditation

Metta Meditation: This type of meditation is brilliant for those who are affected by anger, frustration, resentment and interpersonal conflict. It helps to reduce depression, anxiety and PTSD.

Progressive Relaxation: The idea of this meditation is for you to scan your body for areas of tension. Once you have discovered it, you can then release it—a great way to help if you have chronic pain because you are relaxing the body.

Mindfulness Meditation: This type of meditation urges you to be aware and present at that moment, focus on your surroundings. This type of meditation has benefits such as improving focus, memory and lessening impulsive, emotional reactions. Perfect for anxiety!

Breath Awareness Meditation: This type of meditation encourages mindful breathing; you focus on deep breathing, counting each breath as you inhale and exhale. The idea is, is that you focus only on your breathing and nothing else. This type of mediation is very similar to mindfulness meditation and offers the same benefits.

Kundalini Yoga: This type of meditation is physically active. You do movements while focusing on your breathing. The benefits that it offers are: improves mental health, it reduces anxiety and depression. It also helps improve physical strength and reducing pain.

Zen Meditation: Many Buddhist practise this type of meditation; it again involves physical movements; there are specific steps and postures involved.  This one is also very similar to mindfulness meditation, but there is discipline and practised required.

Transcendental Meditation: This type of meditation is a little different. You remain seated and breathe slowly; the idea is that you will experience yourself rising from your current state of being. Some find they have a spiritual experience.

How to control anxiety through meditation:

The best type of meditation to practise for overcoming anxiety is mindfulness meditation.

Below we are going to show you how to control anxiety through meditation with mindfulness meditation. Give this a go yourself and see if it helps.

1. Find 5 to 10 minutes that you have free. You want to find a spot where you will feel comfortable and not be disturbed. It might be worth setting up some blankets and cushions, so you feel comfortable.

2. Close your eyes and start to pay attention to your breath, don’t alter your breathing. You want to focus on the natural process of the lungs doing their job, inhaling, and exhaling.

3. You might find that anxious thoughts will cross your mind, acknowledge these thoughts but then bring your awareness back to your breathing.

4. Continue to do this for either 5 to 10 minutes and then open your eyes. Observe how you feel after, you’ll likely feel calmer and refreshed.


Now you know how to control anxiety through meditation, it is time to put it to the test and see if it works for you.

Try to make time in your daily routine because in the long-term it will benefit you greatly.

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