Reduced Anxiety and Stress Relief


DO YOU LIE AWAKE AT NIGHT WORRYING? Does anxiety limit your activities? Unfortunately, you are in good company. About 40 million American adults have a diagnosable anxiety disorder. Most of the rest are worriers.

Anti-anxiety drugs may be effective, but for some people they can be dangerously addictive. Many people opt to self-medicate with alcohol, cigarettes, overeating and other addictive behaviors—but these “treatments” only temporarily mask anxiety.

A natural way to decrease anxiety

During the Transcendental Meditation technique, the mind effortlessly settles down to a state of inner calm and wakefulness while the body gains a state of deep rest. This unique state of “restful alertness” naturally dissolves stress and reduces anxiety. In fact, research shows that stress hormones, such as cortisol, are reduced.

After meditation, you feel more relaxed and your mind retains some of the inner calm gained during your practice—leading to clearer, more effective thinking.

How does TM compare to other techniques?

TM is twice as effective in reducing anxiety as Progressive Relaxation, the Relaxation Response, Concentration Meditation, EMG Biofeedback, and other techniques, according to a comprehensive meta-analysis of 146 studies conducted at Stanford University. Interestingly, the longer the people practiced TM, the greater the decrease in anxiety compared to controls.

What distinguishes TM is its holistic effect. It is like watering the root of a plant instead of just tending to the leaves. Over 650 scientific studies indicate that TM can benefit every aspect of life—mental, physical and emotional, for example:
Increased calmness
Decreased depression
Reduced symptoms of PTSD
Decreased insomnia

More than simply reducing anxiety, TM also enhances personal growth. It helps you develop your full potential and become the person you had always hoped to be. Those who regularly practice the TM technique experience a greater sense of well-being and an increased ability to handle stress leading to more fulfilling relationships, better health and improved quality of life.

The TM technique is complimentary to medical approaches to reducing anxiety. Chronic anxiety can be helped with TM, but the advice of a physician should be sought before decreasing the use of any medication.


THE TRANSCENDENTAL MEDITATION TECHNIQUE REDUCES STRESS NATURALLY and effortlessly by providing a unique state of deep rest. Scientific research on the TM program suggests meditators experience a profound state of rest as indicated by reduction of breath, lower heart rate and decreased stress hormones. With deep rest and less stress, meditators find improvements in health, energy and psychological well being. They can maintain their busy schedules knowing that the regular practice of the TM technique reduces the effects of accumulated stress.

Uniqueness of TM

The TM technique is exceptional because it produces not just deep relaxation, but a unique physiological state known as “restful alertness.” This means that while the body is gaining deep rest, the mind experiences quieter and quieter levels of thought. From time to time, the mind transcends thought and experiences a state of pure inner silence awake within itself.

What does it feel like to transcend? It feels calm and peaceful. The mind and body are extremely relaxed. “It’s a unique experience but also very familiar—it is your own Self,” is a common comment.

This experience of transcending reduces mental and physical stress. When stress is eliminated, life becomes easier, richer and more joyful.

Over 650 research studies on TM indicate the positive effects of this stress reducing technique, for example:

Faster recovery from stress
Decreased anxiety and insomnia
Reduced substance abuse
Decreased depression
Reduction in high blood pressure

Calmer response to stress

Because the TM technique brings balance to each individual physiology, people may experience different benefits, for example, fewer headaches, improved sleep, increased energy or better relationships, etc. However, one benefit that the majority of meditators share is that they can generally handle stress better after learning the TM technique.

The explanation is simple. Stress is not caused by outside pressure; rather it is our response to pressure that creates stress. For example, next time you fly notice some of your fellow passengers are sleeping peacefully while others white-knuckle at the slightest turbulence.

The TM technique helps create a rested body and peaceful mind so you do not react stressfully to outside demands. After practicing the TM technique for as little as five months, subjects in a 2006 study funded by the National Institutes of Health showed a 40-50% decrease in their reaction to pain, which is a major source of stress in our society.
With regular meditation, greater well-being and vitality develop naturally. Eventually, the practice of the TM technique leads to a state where stress does not accumulate. How? By establishing the mind in a peaceful state where the impact of daily living does not overshadow one’s natural state of balance. As a result, no stress is incurred and life is lived in waves of happiness.