Relaxation techniques equally effective as medicine at fighting anxiety
In a recent study, the Journal of the American Medical Association concluded that meditation can have equally effective results, with respect to fighting anxiety and depression, as common anti-depressant medicine. According to Dr. Madhav Goyal, who was the lead of the research project, mindful meditation is the most effective form of meditation.
“After reviewing 18,753 citations, we included 47 trials with 3,515 participants. Mindfulness meditation programs had moderate evidence of improved anxiety, depression, and pain,” reads the research paper “Meditation Programs for Psychological Stress and Well-being.”
The effects of meditation on mental health were foreseen by some psychologists involved with the studies.
“It doesn’t surprise me at all that mindfulness performs as well as or better than medication,” concluded Adrian Wells, a professor of psychopathology at Manchester University and a clinical advisor to the charity Anxiety UK.
Katie Sparks, a fellow psychologist, agrees: “In the group work that I’ve done with sufferers of anxiety or depression, I’ve found it very beneficial because it calms the mind.”
Originating from the Buddhist tradition, meditation techniques for the purpose of attaining mental, physical, or even spiritual enlightenment have been around for over 2,500 years. Although the spiritual aspect has traditionally been closely intertwined with meditation practices, the former can be separated from the latter. Paul Christelis, the Light Centre’s course leader and a clinical psychologist, defines meditation simply as “paying attention to your experience, on purpose, in the present moment, without judgment or criticism.”
Meditation practices have been gradually adopted by Westerners. In 2004, mindful meditation used to prevent the relapse of depression was approved by the U.K.’s National Institute for Health and Clinical Excellence. Oprah Winfrey, Arianna Huffington and Twitter co-founders Evan Williams and Biz Stone have all declared themselves to be devotees. Over the past decade, the popularity of meditation has been consistently on the rise.
In the fast-paced environment of school and work, quiet time away from pressures and stress may be difficult to find. Individuals often become distracted by the constant stimulation from television, social networking websites, or electronic devices. The average person checks their phone every six-and-a-half minutes. This keeps us permanently alert, affecting our ability to concentrate, form memories, and relax, potentially severely impacting mental health. Meditation, through a personally intimate approach, offers individuals the means to maintain a healthy mental state.