There are a lot of different approaches to managing mental health challenges like stress and anxiety. When looking into mental health self-care techniques, you may have come across people recommending meditation. However, you might be skeptical. You may wonder, “Can meditation really help me improve my mental health?”

The short answer is yes. Meditation may help manage mental health symptoms, especially when used alongside professional treatment. Studies show that positive emotions brought about by meditation help address various mental health disorders, including social anxiety disorder, post-traumatic stress disorder (PTSD), anxiety and depression. While meditation isn’t a replacement for treatments like psychotherapy or medication, it can be a powerful tool for managing stress, calming your mind and improving your emotional state.

3 ways meditation may work to improve your mental health

• Reduces stress — Meditation can help lower the body’s stress response, making it easier to manage anxiety and overwhelming emotions. One meta-analysis of studies found that meditation reduces levels of cortisol, a hormone that can contribute to anxiety, panic attacks and tension. Meditation can help you observe your thoughts without judgment, which may prevent a spiral into worry or negative thinking. Even just a few minutes of deep breathing or focused meditation can calm your nerves and bring a sense of peace.
• Improves focus — Meditation can train your brain to stay focused and handle emotions more effectively. Many people with anxiety or depression struggle with racing thoughts or feeling out of control emotionally. Meditation may help slow down your thoughts and improve concentration. According to one systematic review, mindfulness enhances activity in brain regions related to emotional processing and sensory perception.
• Supports relaxation — If you struggle with falling asleep or staying asleep, meditation may help. It can relax your body and quiet your mind. Sleep meditation is one approach with many benefits. Sleep meditation can guide you into a state of deep relaxation, reducing the racing thoughts that often keep people awake. Meditation can also help regulate your body’s sleep-wake cycle, making it easier to develop a consistent and restful sleep routine. Better sleep often leads to better health. It can improve your mood, energy levels and overall mental wellness.

Potentially helpful types of meditation

Not all meditation is the same. Different types of meditation may be better for different mental health challenges. Here are a few options:

• Mindfulness meditation — Mindfulness meditation focuses on being present in the moment. It can help reduce negative thoughts and anxiety. Mindfulness meditation sometimes incorporates breathing techniques like box breathing to promote relaxation and focus.
• Sleep meditation — Sleep meditation is meant to relax your body before bedtime. It may help improve sleep quality and reduce insomnia. This approach often includes calming music, breathing exercises or visualization. To try sleep meditation, you can use a guided sleep meditation video or audio recording before bed. Follow the instructions and focus on slow, deep breathing as you relax your muscles.
• Breathwork meditation — Breathwork meditation is all about using breathing exercises to calm the nervous system. This approach may help prevent panic attacks and reduce anxiety symptoms. It’s easy to do anywhere, anytime. You can do breathwork meditation with any intentional breathing technique. For example, you could try 4-7-8 breathing. Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat several times until you feel calmer. If you have significant respiratory issues, discuss safe breathwork with your provider.

Other great self-care strategies

While meditation is a great tool, it often works best alongside other self-care practices and treatments. Here are some additional strategies that may improve mental well-being:

• Getting exercise — Exercise releases endorphins, which boost mood and reduce stress. This can help manage the symptoms of anxiety, depression and other mental health disorders. Exercising can be as simple as walking, stretching, or dancing for five or 10 minutes.
• Spending time outdoors — Being outdoors can lower stress and anxiety. It can help improve focus and relaxation while providing a feeling of peace. You don’t necessarily need to travel far to spend time in nature. Going for a walk in a garden or around your block and feeling the sunlight on your skin can be a great relaxing experience.
• Connecting with others — You don’t need to manage your mental health alone. Connecting with others can be a great way to get support and guidance. Try talking with a trusted family member, a therapist or members of a support group.

Discover more effective self-care tips and get personalized mental health support with Lightfully

Lightfully offers professional mental health treatment centered around compassion, evidence and a goal of long-term healing. We’re committed to supporting each client as they make progress on their own unique mental health journey.

Change is possible. Contact us to learn more about self-care and when to seek help. If you think it’s time to get professional treatment, you can reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.