Effective Meditation Techniques to overcome anxiety disorders

Most EFFECTIVE MEDITATION Techniques: Overcome Anxiety Disorders

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Nowadays mental health is becoming one of the topics that attract attention. One form is anxiety disorders. Some medications or therapies for anxiety disorders also appear one of which is meditation. What are effective meditation techniques for dealing with anxiety disorders?

Most Effective Meditation Techniques to Overcome Anxiety Disorders



Meditation is a structured mental activity, carried out over a period of time, to analyze, draw conclusions, and take further steps to address, determine the action or resolution of personal, life, and behavior problems.

Meditation can also be interpreted as a concentration of thoughts and feelings to achieve something. Besides, meditation can also be interpreted as a way to train ourselves to experience life with a more useful level of mind or attitude.

In other words, the meditation releases us from the suffering of very subjective good and bad thoughts that are directly proportional to our attachment to certain thoughts and judgments. We begin to understand that life is an endless series of thoughts, judgments, and subjective releases that we intuitively begin to release. In a state of mind free from the activity of thinking, it turns out humans are not dead, not fainting, and remain conscious.

How Meditation Works

The body responds to stress, anxiety by releasing the hormones epinephrine (adrenaline) and norepinephrine which cause heart rate, blood flow, and blood pressure to increase.

Meditation can reduce heart rate again. In addition, meditation can also regulate blood flow and pressure to be normal. When meditating, you also practice putting aside negative thoughts, which can cause stress. This makes the mind calmer than before.

In addition, meditation is also thought to be effective in activating gamma waves in the brain that play a role in the process of learning, concentration, memory, and awareness. Therefore, meditation is believed to be able to produce positive emotions in the form of happiness.

Also read: Understanding the Difference between Stress and Anxiety

Meditation to deal with anxiety disorders

Practicing meditation teaches you to recognize, hear, and understand the anxiety that is in the mind. Every time you meditate, you will become more familiar with anxiety and in the end, the mind can be controlled.

Controlling your thoughts will make you a calmer, happier person, free from feelings of fear, worry, and anxiety.

Elizabeth Hoge of Harvard Medical School said that meditating with full attention to overcome anxiety disorders is reasonable. “People with anxiety disorders usually have problems dealing with disturbing thoughts that are too strong.”

The psychiatrist also added, “They cannot distinguish between thoughts to solve problems and disturbing anxiety that is not useful.”

A study published in the journal Depression and Anxiety shows that self-calming therapy, such as meditation, works to reduce symptoms of anxiety disorders.

Also read: TOP FREE MEDITATION APPS – Better Sleep, Relax, Focus


Meditation techniques for anxiety disorders

If you have an anxiety disorder, doing meditation can help to overcome anxiety and reduce tension.

If you have ever taken a yoga class, the process of calming down will generally be easier to do.

Meditation can be done briefly. For starters, try a few minutes each day.

After that, increase the duration gradually while continuing to learn ways to be more relaxed and calm.

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The steps of a mindfulness meditation practice

The following is a simple way that you can follow to begin meditation practice in order to eliminate the symptoms of anxiety disorders:

  • Sit upright in a chair with your feet flat on the floor.
  • Focus on breathing. No need to change the way you breathe, just pay attention to the way the body inhales and exhales.
  • You may be compelled to divert attention to something else. However, hold yourself and stay focused on your breathing.
  • Anxiety may arise in the mind. Acknowledge the anxiety, but immediately refocus on breathing.
  • Continue this process without judging yourself for about 10 minutes.
  • Open your eyes and feel what is happening. No evaluation needed, just observe.

The KEY to learning meditation techniques is to ACCEPT THE WORLD AROUND YOU. Anxiety basically involves endless worry.

If you learn to accept worry without being upset about it, the suffering you feel from anxiety tends to decrease or even disappear.

Also read: Deep Breathing Exercise for Stress Management

How to make meditation successful?

Many reasons make it difficult for you to calm down or focus. Some people find it difficult to remain silent without doing anything because they are used to always being active.

In addition, you may find it difficult to prevent distractions from negative thoughts when you want to calm down so busy around you, or even yourself.

Some ways you can do to overcome obstacles when you want to meditate to reduce anxiety disorders, including:

1. It takes time to get used to meditating

If you are not accustomed to meditation, you might immediately give up on the first try

Try not to have a big expectation that your first session will succeed smoothly. Naturally, if you find it difficult in the first session. However, do not obey that desire.

Although it sounds silly, it takes practice to be able to remain silent without doing anything and doing meditation techniques. That is why, practice discipline and resist the desire to give up so that your meditation process goes well.

2. Make time

Deliberately schedule meditation in the midst of all the activities and activities. Make this an obligation and not just a choice.

Meditation can be done by opening or closing your eyes, depending on each person’s comfort and ease of concentration. But avoid turning on the alarm to mark the completion of the duration of the meditation. In addition, meditation should not be done until two hours after eating, because the digestion process can interfere with the process. For maximum results, make meditation a part of your daily routine.

Stay safe, happy, and healthy, Folks!


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We Stress Free does not provide medical advice, diagnosis, or treatment. However, if you need someone to talk to and want to make friends, please feel free to reach me at ferra@westressfree.com. If you would like to REDUCE your STRESS and are interested to do an ONLINE THERAPY, you can do so here.


Disclaimer: The information contained in this website is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.


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10 thoughts on “Most EFFECTIVE MEDITATION Techniques: Overcome Anxiety Disorders

  1. Good afternoon! I really enjoyed your article. While I was in college, I took up Yoga, Pilates, and Kickboxing. I was amazed at how much better I felt, how calm I was, how I was able to concentrate on my work much more, as well as how much better I slept at night. I completely agree that meditation is a bag of all tricks and can help you in so many different ways. Keep up the good work! God bless you!

    1. Hello C.N.,
      Thank you for taking time to visit my site, read my post and leave a comment. I really appreciate your kind words in your comment!

      Glad you found this article useful. I do hope this is helpful for others too. 🙂

      Stay safe,happy and healthy!


  2. I’ve always been skeptical of meditation as I usually feel that sitting down in a spot or standing in a particular position is capable of endowing me with a sense of calmness. However, this post has been a true eye opener and I’ve seen the various perks of meditating. The steps are pretty easy to follow and I’ll do that to beat my anxiety. 

    1. Hello,

      Thank you for taking time to visit my site, read my post and leave a comment. I really appreciate your kind words in your comment!

      Glad you found this article useful. I do hope this is helpful for others too. 🙂

      Stay safe,happy and healthy!


  3. Meditation helps a lot in so many things and in so many ways. To be honest, learning to do it rightly would guarantee us that life is a lot more better if done with the right energy. The techniques here would help achieve excellence with meditation thereby giving us an edge in all we do. Thank you so much for sharing this here

    1. Hello Ella,

      Yes, you’re right. When we do it the right way we’ll cultivate the benefits thousands fold (a little exaggeration here :)). 

      Thank you for visiting my site, reading the post and leaving a comment. I really appreciate it!

      Stay safe, happy and healthy!



  4. You did a great job Ferra! I believe that this is the information that can’t be find on the web easily and you decided to share it with others for free, that’s really great!
    I didn’t know much about meditation techniques to overcome anxiety disorders but I’ve been always interested to know more about this and your in-deep post helped me a lot. I don’t know if you wrote this post 100% by yourself or got help from other sources as well, anyway, it has really brilliant information which convinced me to share it with my friends on social networks.
    I think, the Internet needs more quality posts like yours these days, especially when we see that it’s full of ads and scams about this topic. You can’t read a post easily on a website without seeing tons of ads and popups but your site and post is an ideal example of an article which is not covered by annoying ads and let readers enjoy reading every piece of it.
    Thank you again and I wish you continue providing such that quality information in the future which turn the Internet and blogs into a better place to surf!


    1. Hello Ali,

      Thank you for taking time to visit my site, read my post and leave a comment. I really appreciate your kind words in your comment!

      Glad you found this article useful. I do hope this is helpful for others too. 🙂

      Stay safe,happy and healthy!


  5. I enjoyed reading your post and I have come away with additional information on meditation techniques which I am sure will be very useful for me. Reading how mediation can help overcome anxiety disorders was really interesting. I know one can never stop learning and I have learn’t some interesting stuff here. You have created a great website by the way 🙂

    1. Hello Ola,
      Thank you for visiting my site, reading the post and leaving a comment. I really appreciate it!

      Glad you found this article useful. Hope it is useful to others too! 🙂

      Stay safe, happy and healthy!


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