3 ways to help reduce anxiety disorders quickly

According to the Anxiety and Depression Association of America (ADAA), approximately 19% of adults in the United States have an anxiety disorder. Of these, more than 60% do not receive treatment to help control their symptoms.

In Vietnam, according to statistics, there are nearly 15 million people with mental disorders. The rate of depression and anxiety disorders accounts for 5-6% of the population.

Symptoms of anxiety disorders include tension, excessive worry; restlessness; poor concentration; feeling unreasonably afraid; rapid heartbeat, shaking hands and feet, fatigue, lethargy, body aches...

1. How does meditation reduce anxiety?

Researchers around the world have been studying the benefits of meditation on mental health for many years. In 2021, a study in the US was conducted to evaluate the effectiveness of cognitive behavioral group therapy (CBGT), compared with mindfulness meditation in people with social anxiety disorder. In this study, participants in the meditation treatment group performed 12 meditation sessions per week.

According to the study results, reducing stress and anxiety based on meditation methods helped reduce negative symptoms and feelings. In particular, meditation was more effective than CBGT in helping participants accept their anxious thoughts and feelings.

In another 2022 study, researchers compared the effectiveness of meditation-based stress reduction to lexapro (a medication used to treat anxiety disorders). In this study, participants in the meditation group underwent an eight-week meditation-based stress reduction course.

Similar to previous studies comparing meditation to other treatment options, the study found that weekly meditation may be as effective as medication for treating anxiety.

2. How to meditate to quickly reduce symptoms of anxiety disorders

If you're new to meditation, one of the easiest ways to get started is to practice intentionally in the present moment.

This might look like focusing on your body and breathing while you take a 15-minute walk during your lunch break. Or it might look like turning off the TV or phone and focusing on the flavors and textures of your food as you eat dinner.

Once you're ready to take up a formal meditation practice, here are some types that you may find helpful to reduce your anxiety.

- Mantra meditation:Mantra meditation focuses on using a mantra or a specific thought or phrase that you repeat throughout the meditation session by speaking, chanting, whispering, or simply thinking it in your mind. This type of meditation helps focus attention, effectively release emotions, and create self-awareness.

Waypractice meditationspell:Find a comfortable place to sit, such as on a cushion on the floor or in a chair. Choose a mantra to meditate on, it can be anything like “Calm down”, “I am at peace”, “Namo Amitabha Buddha”… as long as you find them simple and easy to repeat. Focus on your breathing as you begin to repeat your mantra. Gently redirect any wandering thoughts you may have back to the mantra. You can start with sessions of 5-10 minutes and work up to 20-30 minutes. When you finish meditating, you should not stop immediately but take a moment to check in with yourself, sitting with a quiet mind.

- Body scan meditation:Body scan meditation focuses on observing and feeling your body from head to toe. During this observation, you will notice any pain, tension, or anything unusual in your body parts and release them.

Body scan meditation has the effect of reducing stress, anxiety, pain, improving sleep, understanding yourself better, increasing love, compassion... The best time to do it is after lunch or before going to bed.

Waypractice meditationbody scan:Get into a comfortable position, in your preferred position, whether it is sitting in a chair or lying on a yoga mat. Focus on your breathing. Choose a spot to scan, it could be your arm, foot, abdomen… and focus on that spot. Pay attention to any pain, tension, discomfort in that part of your body for 20 seconds to 1 minute. If you feel pain or discomfort, accept it and face it, focus on it and let it go. Slowly release your awareness and continue observing your body. End the session by slowly bringing your focus back to your surroundings.

- Guided visualization meditation:Guided imagery meditation focuses on visualizing calming, positive scenes or situations to help the body and mind relax.

Wayperform:Find a quiet, comfortable place to meditate, such as your bed or a couch. Visualize in your mind a place, object, or sound that you find peaceful and relaxing. Continue to focus on this visualization as you allow your body and mind to relax. Consider using a guided imagery video or app that you can follow along with.

3. You need to domeditationhow long toreduce anxietyEurope?

Everyone's journey is different, so it's hard to say exactly how long it will take for meditation to help reduce anxiety. However, studies have shown that many people see improvements in their anxiety, stress, and mental health after just a few weeks to a few months of regular meditation.