Meditation for depression
Depression is a mental health condition, affecting as many as 21 million people in the United States. Some of its characteristics are a long-term lack of interest in activities, low mood, disrupted sleep, and low self-worth. Research shows that practicing meditation for depression can be a huge help to people suffering.
What is depression?
The World Health Organization defines depression as a depressed mood or loss of pleasure or interest in activities for long periods of time. Depression is different from regular mood changes and feelings about everyday life.¹
The symptoms of depression include:
- poor concentration
- low self-worth
- hopelessness about the future
- suicidal thoughts
- disrupted sleep or insomnia
- feeling very tired or low in energy
Depression can lead to problems in all areas of life: at home, school or work, in your relationships with others. People who have experienced a traumatic event have a higher chance of developing depression, including veterans suffering from
Does meditation help with depression?
When we are stressed, the frontal lobe—the part of our brain that governs decision-making, problem-solving, and our sense of self—goes offline. The connections between the different parts of the brain are disrupted, leaving us feeling overwhelmed and anxious.
During meditation those connections are strengthened, and all parts of the brain become more coherent. And because of something called neuroplasticity—the brain's ability to repair and regenerate itself—those connections continue in our daily life with regular practice. That’s why people who meditate report that they make better decisions and are able to deal with life’s challenges in a more settled, calm way.
One meditation technique that has been shown to greatly improve the symptoms of depression is Transcendental Meditation.
What is Transcendental Meditation?
Transcendental Meditation (TM) is a simple, natural, and effortless meditation technique, which is practiced twice a day for 20 minutes while sitting comfortably with eyes closed. It does not involve concentration or control of the mind, or trying to clear the mind of thoughts.
The TM technique allows your mind to naturally transcend, or easily settle inward, to quieter and quieter levels of thought, until you experience the most silent and peaceful level of your own awareness. When the mind settles down, the body also experiences deep rest.
Meditation and depression
The Transcendental Meditation technique has been the subject of extensive scientific research. There are currently more than 380 peer-reviewed studies that document the widespread physical and
There are several reasons why some scientists have concluded that the TM technique is the best meditation for anxiety and depression. TM helps with depression by:
- reducing the stress hormone cortisol
- decreasing insomnia symptoms
- reducing trait anxiety
- improving work and personal relationships.
“Within a few days of practicing [Transcendental Meditation], my anxiety lessened and my depression started to lift. I feel like the fog has lifted, I have become unstuck, and I am moving forward once again.”
J., July 2023,
Meditation lowers cortisol
When we are stressed the amygdala, or
Meditation reduces cortisol and helps the body maintain a more stable hormonal level. A 2002 study published in the Behavioral Medicine journal demonstrated that Transcendental Meditation has acute as well as long-term effects on reducing baseline cortisol levels.²
Another study showed a 30% reduction in cortisol when people practiced the Transcendental Meditation technique.
Meditation decreases insomnia symptoms
Disrupted sleep affects many people with depression. When you are not sleeping well during the night, it’s difficult to find enjoyment or interest in your activities during the day, making you feel more depressed.
Many people report a
A study published in Criminal Justice and Behavior showed significant differences between the Transcendental Meditation and control groups, indicating a reduction in insomnia and improved sleep patterns (decreased time to fall asleep, decreased awakenings per night, improved quality of sleep).³
"An excellent resource to better understanding and practicing TM on a daily basis. TM can help to alleviate stress, anxieties, fears, doubts, and depression on a daily basis through an ancient holistic way."
Sam, December 2022,
Transcendental Meditation reduces trait anxiety
Trait anxiety is a stable personality trait referring to the disposition to exhibit fear, worry, and anxiety across many situations.⁴ Trait anxiety is often closely connected to depression.
A study published in the Journal of Clinical Psychology found a significant reduction in trait anxiety when people practiced the Transcendental Meditation technique, compared to other techniques.
Find a teacher
If you are experiencing depression, adding the Transcendental Meditation technique into your daily routine can greatly improve your symptoms and quality of life. Backed by the experience of millions of people and hundreds of research studies, practicing TM meditation for depression is a great way to alleviate stress and anxiety.
Connect with a local, certified TM teacher to learn more about the TM technique and its many other benefits.
By Julia Stibane-Hol, July 5 2024
References:
1. World Health Organization,
2. Walton KG, Schneider RH, Nidich SI, Salerno JW, Nordstrom CK, Merz CN. Psychosocial stress and cardiovascular disease. Part 2: effectiveness of the Transcendental Meditation program in treatment and prevention. Behavioral Medicine 2002 28(3):106-123.
3. Abrams AI, Siegel LM. The Transcendental Meditation program and rehabilitation at Folsom State Prison: a cross-validation study. Criminal Justice and Behavior 1978 5(1):3-20.
4. ScienceDirect,