Study Shows Mindfulness Exercises Can Be as Effective as Anxiety Medication

New research suggests that practicing mindfulness exercises can be just as effective in relieving anxiety as medication. A study published in JAMA Psychiatry found that individuals who participated in eight weeks of mindfulness-based interventions experienced a decrease in anxiety comparable to those who were prescribed the anti-anxiety medication escitalopram (commonly known as Lexapro).

The study involved 208 participants, and anxiety levels were assessed using a seven-point scale, with a higher score indicating more severe anxiety. Both the medication group and the mindfulness group showed a significant reduction in anxiety scores from a moderate level to a mild level by the end of the study. The average baseline scores were similar in both groups, and the final anxiety scores were statistically equivalent, demonstrating the comparable effectiveness of the treatments.

Mindfulness practices, including breathing exercises, have long been used to address anxiety. However, this study is the first to provide evidence of their effectiveness when compared to standard anxiety treatments. Elizabeth Hoge, the lead author of the study and a psychiatrist and director of the Anxiety Disorders Research Program at Georgetown University, believes these findings support mindfulness as a viable intervention, especially for individuals who prefer non-medication approaches or experience adverse side effects from medication.

The mindfulness interventions in the study included various exercises such as breath awareness, body scans, and mindful movement. Breath awareness involves focusing on the breath without attempting to change it, serving as a grounding technique when anxious thoughts arise. Body scans entail paying attention to different parts of the body, while mindful movement involves stretching the body and being aware of the sensations during each movement.

Mindfulness interrupts negative feedback loops in the brain associated with anxiety, according to Jud Brewer, director of research and innovation at Brown University’s Mindfulness Center. He explains that anxiety becomes a habit driven by negative reinforcement, and mindfulness helps individuals recognize that worrying is not rewarding and provides a healthier sense of control.

Previous studies have shown that mindfulness can rewire the brain, leading to long-term changes in behavior and thinking. Sara Lazar, an associate professor at Harvard Medical School, highlights the ability of mindfulness to reduce the activity of the default mode network, a brain network associated with wandering thoughts and negativity. Additionally, mindfulness training has been found to reduce activity in the amygdala, a brain region involved in regulating fear and stress.

While more extensive mindfulness programs yield greater benefits, even practicing short exercises a few times a week can help reduce anxiety. It is important for beginners to start small and be consistent in their practice. Individuals interested in mindfulness exercises should consult with their healthcare providers before making any changes to their medications and consider working with certified practitioners or coaches trained in evidence-based mindfulness programs.

Overall, the study supports the effectiveness of mindfulness exercises as an alternative or complementary approach to anxiety treatment, emphasizing the potential benefits of cultivating mindfulness in managing anxiety symptoms.