Meditation or Medication? Choose Your Anti-Anxiety Approach

Nov 15

A 2023 study conducted by Dr. Elizabeth Hoge and colleagues at Georgetown University Medical Center, published in JAMA Psychiatry, compared the effects of daily meditation through a structured 8-week Mindfulness-Based Stress Reduction (MBSR) program to the popular medication, Lexapro, which is commonly prescribed to improve mood and reduce anxiety in conditions such as major depressive disorder and generalized anxiety disorder. This study assigned close to 300 adults diagnosed with anxiety disorders to receive either 8 weeks of the mindfulness program or a daily dose of the medication.

Study Findings:

At the conclusion of the 8 weeks, both groups experienced significant improvements in reported anxiety levels, suggesting that a commitment to daily mindfulness meditation practice could be just as impactful as medication in calming symptoms of anxiety.

Here are some other stats between the two groups:

78% of people in the medication group reported negative side effects vs. only 15% in the meditation group
8% of people dropped out in the Lexapro group due to side effects versus zero drop outs in the MBSR group because of side effects

The Message: Meditation practice could be a promising alternative treatment for anxiety, particularly for those who cannot tolerate or prefer to try alternative therapies before medications.

Program Follow-up, anxiety scores remained at calmer levels for both groups

After 3 months, 78% were still taking the medication and about 50% were still engaging in their meditation practice
After 6 months, about half were still taking the medication and about 30% were still meditating
Sustainability of improvement in anxiety symptoms may suggest that meditation has lasting changes in the brain and body that can continue to benefit people even after they stop practicing

The Message: This is known as neuroplasticity, or the ability of the brain to form new structures and functions. Consistent meditation has been shown to enhance the brain’s neuroplasticity in areas linked to emotion regulation, such as the prefrontal cortex, amygdala, and hippocampus. These changes may reduce symptoms of anxiety, regulate emotional reactivity, and improve overall stress resilience.

Do I Need to Meditate for 45 Minutes a Day to Find Inner Peace?

If you’re familiar with the traditional MBSR program, you may know that the recommendation for daily meditation practice is a whopping 45 minutes per day. But you may not need to maintain this level of practice in order to reap some of the benefits of power of the mind, especially if you’re new to the practice.

Another study compared short bouts of guided meditations to listening to podcasts on the cognitive and emotional outcomes for beginners. It was discovered that just 13 minutes significantly improved attention, memory, mood, and emotion regulation in the meditation group, but not the podcast group.

The Message: Even short, regular sessions of meditation can provide substantial mental and emotional benefits. Like most habits, frequency is more important duration!

"A little bit of meditation each day is more powerful than a lot once in a while."
– Tara Brach

Tips for Creating or Re-Creating a Mindfulness Practice

Start Small. If you’re just getting started, even 13 minutes may sound like a long time for a meditation practice. Beginning with even as little as 5 minutes and then gradually increasing the time as you become more comfortable can be a great way to start this healthy habit.
Use an App. You don’t need to be sitting in silence, cross-legged, on the top of a mountain to meditate. There are plenty of meditation apps that can guide you through the practice, beginning with as little as 3 minutes. One of our favorite free apps is Insight Timer or you can find a lot of guided meditations and other mindfulness resources from well-respected meditation teachers such as Tara Brach.
Create a Routine. We talk a lot about the importance of creating a routine in order to build a long-term habit. Over time, repeated routines turn into habits. This is easier when you have a dedicated time and place for practice. Whether it’s morning or evening, find a time that you’ll be least likely to become distracted and skip out on this task to go do something else.
Explore Other Mindfulness Activities: According to Jon Kabat-Zinn, the founder of MBSR, mindfulness is paying attention to the present moment, on purpose, without judgment. Sitting meditation is just one type of mindfulness activity. You can also practice paying attention and letting go of judgment while mindful eating, taking a walk through nature, enjoying a yoga class, or even doing daily chores like washing dishes or folding laundry.

What Other MINDful Habits Can Protect My Brain?

Social Interaction - Did you know that happiness can spread? Research shows that being around happy individuals increases the likelihood of experiencing happiness yourself. The same principle applies to other healthy behaviors, such as eating well, staying active, and discovering a sense of purpose in life.
Cognitive Engagement – Participating in mentally stimulating activities, such as learning new skills, solving puzzles, or engaging in meaningful conversations, promotes neuroplasticity, enhancing the brain’s ability to reorganize itself by forming new neural connections and maintaining cognitive function as we age.
Physical Activity - Regular physical activity can improve both the structure and function of the hippocampus, a brain region crucial for memory, learning, and mood regulation. Researchers are still exploring the most effective combination of aerobic, strength, stretching, and balance exercises to promote cognitive longevity.
Sleep – According to the National Sleep Foundation, over one-third of Americans fail to meet the recommended sleep guidelines necessary for optimal mental clarity, productivity, and overall well-being. Sleep disturbances are linked to an increased risk of dementia, cardiovascular disease, and systemic inflammation.
Nutrition – We know we don’t have to explain this one! But if somehow you’ve missed the message, check out the MIND diet foundational research, connecting the dietary pattern to up to a 53% reduced risk for Alzheimer’s disease and more recent research involving the MIND diet presented at the 2024 Alzheimer’s Association International Conference.

Looking for a Workshop or Program to Achieve Your Goals?

MINDful Holiday Habits

This 1 Hour Zoom Session Will Cover:

Tips for enjoying holiday favorites while nourishing your brain and preserving family traditions
Strategies to keep moving during the busy holiday season
Reflection on healthy holiday habits shown to enhance cognitive reserve
Cooking demo and recipes for healthy versions of our favorite holiday foods

Neuroscience-Based Stress Management