Meditation for Anxiety | Calm Your Mind – Types, Tips & Beginner Plan

Yes. Regular meditation can reduce anxiety by calming the nervous system and changing how you relate to worried thoughts—you learn to notice them without fighting or following them. It is a complement to, not a replacement for, professional care when anxiety is severe or disabling. Use it alongside lifestyle (sleep, exercise, boundaries) and seek a doctor or therapist when needed. See the rest of this page for types and a simple plan, and our how to meditate properly and daily routine guides.

Mindfulness (breath-focused) and guided relaxation are often most helpful and well researched. Loving-kindness can soften self-criticism and isolation that fuel anxiety. See our mindfulness, guided, and loving-kindness type pages and try a few to find what fits. For technique, see our how to meditate properly guide. If the mind is racing, guided practice can give structure; mindfulness builds long-term skills.

Start with 5–10 minutes daily and build to 15–20 if you can. Consistency matters more than length—a short daily practice is better than long, rare sessions. If you feel very anxious, start with 2–5 minutes. For building a habit and what to do when you miss a day, see our meditation daily routine and how to meditate at home pages.

If anxiety severely affects daily life, sleep, or relationships, or if you have panic attacks, intrusive thoughts, or avoidance of important activities, see a doctor or mental health professional. Meditation can support treatment but does not replace it when anxiety is a disorder. Many use meditation alongside therapy or medication with their provider's guidance. See the rest of this page for a simple start and our disclaimer.

Slow breath and focus on an anchor (e.g. breath) activate the parasympathetic nervous system (rest and digest). You also learn to notice anxious thoughts without fighting or following them, which over time can soften rumination. For technique and types, see our how to meditate properly page and the rest of this guide. Meditation is a skill that builds with regular practice.

Yes. Start with 2–5 minutes of breath focus or a short guided practice. You do not need to feel calm to begin—the practice helps create calm. If sitting still feels too hard, try a very short session or a gentle walk with breath focus. For more on getting started and what to do if meditation makes anxiety worse, see the rest of this page.

Both work. Guided gives structure when the mind is racing and requires no prior experience; mindfulness builds long-term skills in observing thoughts without reacting. Many use both—guided for acute relief, mindfulness for daily habit. See our guided and mindfulness type pages and the rest of this guide for a simple plan.

Yes. Loving-kindness can soften self-criticism and isolation that worsen anxiety. Repeating phrases of goodwill for yourself and others (e.g. 'May I be safe, may I be at ease') can reduce harsh self-talk. See our loving-kindness type page and the rest of this guide for how to combine it with mindfulness or guided practice.

Some calm can come quickly—even after a single session. Lasting change often builds over several weeks of daily practice. Use meditation alongside lifestyle and professional care when needed. For motivation and routine tips, see our daily routine and how to meditate at home pages.

For some people, sitting with thoughts can feel overwhelming. Try shorter sessions, guided practice, or a different type (e.g. loving-kindness). If it consistently makes you feel worse, stop and seek professional support. Meditation is not for everyone in every moment—honour your experience. See the rest of this page for when to seek professional help and our guided and loving-kindness type pages for alternatives.

Either works. Morning can set a calmer tone for the day; evening can help wind down. Choose a fixed time you can stick to—consistency matters more than the clock. For building a routine, see our meditation daily routine and how to meditate at home guides.