Try a guided mindfulness practice
Structured mindfulness programmes modestly reduce anxiety and low mood for some people.
The number, drawn
Anxiety improved by 0.38 standard deviations at eight weeks
Why it matters
Mindfulness trains attention to come back to present experience with less automatic judgement. A review of randomised trials with active control groups found anxiety improved by 0.38 standard deviations at eight weeks, a small to moderate average effect that faded to 0.22 by three to six months. Structured eight week programmes were studied, so a brief app session cannot be assumed to do the same. Mindfulness has not consistently outperformed established treatments.
How to do it
- Start with a short guided practice from a reputable health service.
- Notice a breath, sound or sensation, and return gently when your attention wanders.
- If it helps, consider a structured course with a properly trained teacher.
Mindfulness can sometimes increase anxiety or distress. Stop if that happens, discuss it with a clinician, and keep any existing treatment in place.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
For one minute, notice nearby sounds or the support beneath you; gently return when distracted, and stop if it increases distress.
5 minutes
At a safe pause in your day, notice sounds or comfortable sensations without trying to change them; stop if you feel worse.
15 minutes
Follow a short beginner's meditation from a health service, gently bringing your attention back when it wanders; stop if you feel worse.
A plan
Try it, then decide whether it fits
- Try a brief practice when you are safely at rest, with permission to stop.
- If helpful, choose a regular everyday pause for a few minutes of practice.
- If you want more support, ask about a structured course with a trained teacher; keep any existing treatment in place.
In real life
- During an ordinary pause, notice nearby sounds and gently return when your attention wanders.
- Notice the sensations of washing your hands without needing to empty your mind.
Watch out for
- Common mistakeTreating wandering thoughts as failure makes practice harder: notice them and gently return to your chosen sound or sensation.
- Common mistakePushing through increased distress can be unhelpful: stop, return to an ordinary activity and discuss persistent difficulties with a clinician.
Trusted guides
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- Meta analysis of 47 randomized trials, 3320 participants, rated moderate strength of evidence by the reviewers
- The number
- Anxiety improved by 0.38 standard deviations at eight weeks (JAMA Internal Medicine, via PMC, 2014)
- Tier 2 studyMeditation Programs for Psychological Stress and Wellbeing: A Systematic Review and Meta-analysisJAMA Internal Medicine, via PMC, 2014
- Tier 1 guidelineMeditation and Mindfulness: Effectiveness and SafetyNIH NCCIH, 2022
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.