Mindfulness and Meditation for Stress
What mindfulness and meditation are, what meta-analyses and NIH summaries show for stress and anxiety, how programs like MBSR work, and the safety points many guides leave out.
Content last updated . This page has not been medically reviewed.
What these practices are
Meditation refers to a variety of practices used to calm the mind. Some focus on a sensation such as the breath, a sound, an image or a repeated word or phrase (a mantra). Others involve mindfulness, which means maintaining attention or awareness on the present moment without judgment. [1]Programs often bundle these practices. Mindfulness-based stress reduction (MBSR) teaches mindful meditation along with discussion sessions and strategies for applying it to stressful experiences. Mindfulness-based cognitive therapy combines mindfulness with parts of cognitive behavioral therapy. [1] A fuller explanation of the traditions behind these practices belongs in the Therapies section; this page focuses on stress.
What the research shows
Evidence labels: promising but limited, mixed, insufficient evidence. Healthy adults and people with a diagnosis are separated below, because findings for one do not transfer to the other.| Group and question | What the source found | Strength |
|---|---|---|
| Healthy adults: MBSR and stress | A 2015 meta-analysis of 29 studies (2,668 people) found moderate effects overall, with large effects on stress and small effects on burnout. Results held at an average of 19 weeks, but differences between studies were large. [2] | Promising but limited |
| Adults with various conditions: meditation programs | A 2014 JAMA review of 47 trials (3,515 people) found moderate evidence of improved anxiety and depression and low evidence for stress/distress; no evidence meditation was better than active treatments such as drugs or exercise. [3] | Mixed |
| Stress overall | NCCIH says current evidence suggests mindfulness meditation may help reduce symptoms of stress, anxiety and depression and may improve sleep. [4] | Promising but limited |
| Anxiety disorders | A 2023 trial (208 people) found MBSR not less effective than escitalopram. [5] A 2021 review of 23 studies in diagnosed anxiety disorders found mixed short-term results, and the risk of bias in the studies was unclear. [1] | Promising but limited |
| University students | A 2019 analysis of 23 studies (1,373 students) found some effect of yoga, mindfulness and meditation on stress, anxiety and depression, but most studies were poor quality. [1] | Mixed |
| Stress hormones | A 2017 review of 8 studies found focused-attention meditation reduced blood pressure and cortisol levels. [4] | Promising but limited |
| Long-term effects | The few studies that followed people for longer than 2 months found no long-term effects of mindfulness practices for anxiety disorders. [1] | Insufficient evidence |
NCCIH sums up that much of the research has been preliminary or not scientifically rigorous, and results may have been interpreted too optimistically. [1]
How to start
- Short and regular. The sources read do not specify an ideal length or schedule, so proper evidence not found for a "best" session length. Programs such as MBSR are group courses with a teacher. [1]
- Apps and guided audio. NIMH lists apps with relaxation exercises or mindfulness tips among ways to cope with stress. [6] The NHS offers free mental wellbeing audio guides. [7]
- Alongside care. For anxiety disorders, mindfulness and meditation may reduce symptoms and enhance the effects of psychotherapy; this does not replace treatment. [8]
Safety: not risk-free
Meditation and mindfulness usually carry few risks, but few studies have looked for harm, so definite statements about safety are not possible. A 2020 review of 83 studies (6,703 people) found 55 reported negative experiences; about 8 percent of participants had a negative effect, similar to the rate reported for psychological therapies. The most common negative effects were anxiety and depression. [1]Rare reports suggest that some relaxation techniques may cause or worsen symptoms in people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma. [4] If a practice makes you feel worse, consider stopping and talking with a mental health professional, especially if you have a trauma history. For anxiety disorders, a 2019 review found no apparent negative effects of mindfulness-based interventions. [5]
Related
Breathing exercises · Relaxation techniques · Movement, yoga and tai chi · Relaxation for sleepWhen to get help
Mindfulness is not a substitute for care. If stress, worry or low mood interferes with daily life or lasts 2 weeks or more, talk to a provider. [9] In the US, call or text 988 for emotional distress or thoughts of suicide (free, 24/7); call 911 in a life-threatening situation. [10][11] See Stress and anxiety safety.Frequently asked questions
Does mindfulness reduce stress?
Evidence suggests it may; a meta-analysis in healthy adults found moderate effects, but studies differed widely. [2]
Can meditation be harmful?
It usually has few risks, but a 2020 review found about 8 percent of participants had a negative effect, most often anxiety or depression. [1]
Is mindfulness as good as medicine for anxiety?
One 2023 trial found MBSR not less effective than escitalopram, but NCCIH says more research is needed. [5]
How long do I need to meditate each day?
Proper evidence not found in the sources read.
References
- National Center for Complementary and Integrative Health. Meditation and Mindfulness: Effectiveness and Safety. Read 2026-10-22.
- Mindfulness-based stress reduction for healthy individuals: A meta-analysis. J Psychosom Res 2015. PMID 25818837. Read 2026-10-22.
- Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med 2014. PMID 24395196. Read 2026-10-22.
- National Center for Complementary and Integrative Health. Stress. Read 2026-10-22.
- National Center for Complementary and Integrative Health. Anxiety and Complementary Health Approaches. Read 2026-10-22.
- National Institute of Mental Health. I'm So Stressed Out! Fact Sheet. Read 2026-10-22.
- NHS. Stress. Read 2026-10-22.
- National Institute of Mental Health. Generalized Anxiety Disorder: What You Need to Know. Read 2026-10-22.
- National Institute of Mental Health. Caring for Your Mental Health. Read 2026-10-22.
- 988 Suicide & Crisis Lifeline. 988 Lifeline home page. Read 2026-10-22.
- National Institute of Mental Health. Help for Mental Illnesses. Read 2026-10-22.