by Darrin Pfannenstiel, J.D., M.Ed., LPC-A | Dallas Therapist specializing in Individual and Couples Counseling in the DFW Metroplex and throughout Texas

In today's fast-paced world, anxiety disorders have become increasingly prevalent. The search for effective treatments often leads us to pharmaceutical options, but what if there was a natural way to manage your anxiety? Research over the years has begun to reveal that practices like meditation and mindfulness might be as effective as medication in treating anxiety disorders. 

What is Anxiety?

Anxiety is an emotional state characterized by feelings of worry, unease, or fear that can interfere significantly with one's daily activities. Commonly prescribed medications for anxiety include antidepressants, benzodiazepines, and other anxiolytic drugs. Anxiety differs from fear, in that, fear is response to an immediate threat like an intruder at night. Anxiety on the other hand? It’s more persistent in some people and is future-focused — worrying about future deadlines, speeches, commitments, etc. It’s a different kind of intruder — one that left unaddressed, will wreak havoc on your well-being. The problem I often see is that clients think their anxiety or worry is related to their circumstances. They believe that when the circumstances change, the worry will go away. And that’s true to some extent, except that for many, they face one stressor after another — both personal and work-related.

The Conventional Treatment: Medication

Medications like benzodiazepines work by affecting the neurotransmitters in the brain, thereby calming the nervous system. While effective, these medications often come with a range of side effects, including dependency. And psychotherapy generally has also been proven effective. And let’s be clear. Some people need medications to help them, and that’s ok. However, for many, there’s an alternative that has been shown to be just as effective and with additional benefits!

The Alternative: Mindfulness and Meditation

Mindfulness is the practice of being fully aware and present in the moment, while meditation is a broader category that includes mindfulness but also involves other techniques aimed at achieving a state of mental clarity and emotional stability. But how?

When most of my clients come to me for help with meditation or mindfulness, they’ve typically been exposed to it through a yoga class where an instructor has told them things like “Clear your mind.” But from a Buddhist perspective, that’s ill-informed. Why? Because the very nature and function of our mind is to perceive and understand objects. In other words, our minds need an object to focus on, and so-called “clearing it” is not really possible.

Our minds are not like computers where we can simply “blank” them. This is why my clients often complain that they can’t do meditation “right” because they cannot seem to blank or clear their minds. Instead, they complain that they cannot get their mind to shut down. But the problem isn’t them. It’s that they need a little more help overcoming common obstacles that beginning — and even advanced — meditators encounter.

The Evidence

A 2013 meta-analysis published in the journal "JAMA Internal Medicine" indicated that mindfulness meditation could improve mental health markers, including anxiety, by a moderate extent. Another review published in the "Clinical Psychology Review" in 2014 found that mindfulness-based therapy could be effective in treating anxiety and mood disorders. 

Why Might Mindfulness and Meditation be Effective?

1. Self-Awareness: Mindfulness and meditation increase awareness of thoughts and feelings, helping to recognize anxiety triggers.

2. Reduced Stress: The practices lower stress hormones, which are often elevated in people with anxiety.

3. Cognitive Benefits: These practices have been shown to improve cognitive function, making it easier to manage symptoms of anxiety.

Building a Daily Practice: A Tailored Approach

Drawing on over 25 years of practicing Buddhism and teaching meditation and mindfulness, I've had the opportunity to tailor mindfulness practices for my therapy clients, many of whom are professionals like attorneys, executives, and business owners. I've found that a customized daily practice can be especially effective for those climbing the corporate ladder who are grappling with the challenges of work-life balance and stress.

My approach goes beyond general advice; instead, focusing on specific mindfulness techniques and meditations that can seamlessly fit into your busy professional life.

If you're looking to mitigate anxiety and improve your mental well-being, I invite you to reach out for a personalized consultation. Together, we can craft a mindfulness practice that suits your needs and helps you lead a more balanced and peaceful life.

References

Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., ... & Haythornthwaite, J. A. (2014). Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Internal Medicine, 174(3), 357–368.

Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review. Clinical Psychology Review, 30(6), 822–838.