Meditation and mindfulness for stress and anxiety: what the research says

Mindfulness courses have some evidence for stress and for worry and anxiety. Focusing on your breath has some evidence for stress. Other meditation types have limited evidence so far.

What a session is

Mindfulness means noticing your thoughts, feelings and body in the present moment, without judging them. The courses studied most, MBSR and MBCT, usually run for 8 weeks in a group. Other meditations rest your attention on your breath, a word or sound, or kind wishes for yourself and others. Sessions on Sissoo are often one-to-one and shorter than the courses in studies.

What the research says

• Stress: mindfulness courses: May ease stress for some people, and UK guidance says employers should make mindfulness available to all staff to support wellbeing at work. Many studies are weak, and mindfulness does not suit everyone. Some evidence it may help · NHS, 2026 · NCCIH, 2022
• Stress: focused meditation: Focusing on your breath may ease stress, and the NHS suggests it as a simple self-help step. Studies are small and mostly low quality. Some evidence it may help · NHS, 2023 · CoNprueba, 2022
• Stress: loving-kindness meditation: A few small studies looked at stress, with mixed results. More and better studies are needed. Limited evidence · CoNprueba, 2022
• Stress: mantra meditation: Reviews disagree. A Spanish review found it may ease stress; a US review found little or no benefit. Most studies are small or low quality. Limited evidence · JAMA Internal Medicine, 2014 · NCCIH, 2022 · CoNprueba, 2022
• Stress: transcendental meditation (TM): TM is a mantra method taught as a course. Reviews of mantra methods, which include TM, disagree, and most studies are low quality. Limited evidence · JAMA Internal Medicine, 2014 · CoNprueba, 2022
• Worry and anxiety: mindfulness courses: Some studies found they work about as well as other approaches for anxiety. Results are mixed, and more research is needed. Some evidence it may help · NCCIH, 2024 · NHS, 2026
• Worry and anxiety: focused meditation: The NHS suggests breath focus as a simple way to ease tension and anxiety. Focused meditation on its own has few studies, and they are low quality. Limited evidence · NHS, 2023 · CoNprueba, 2022
• Worry and anxiety: loving-kindness meditation: A Spanish review found only a few small studies, and their results are not clear yet. More and better studies are needed. Limited evidence · CoNprueba, 2022
• Worry and anxiety: mantra meditation: Many studies found less anxiety, but most were low quality, and a US review found no clear benefit. Limited evidence · JAMA Internal Medicine, 2014 · NCCIH, 2022 · CoNprueba, 2022
• Worry and anxiety: transcendental meditation (TM): Some studies found less anxiety after TM, but a US review of mantra methods found no clear benefit. Studies are mostly small or low quality. Limited evidence · JAMA Internal Medicine, 2014 · CoNprueba, 2022

More on each need: Handle stress better · Feel calmer

More on the method: Mindfulness: what the research says.

Is it safe?

Meditation is usually low risk, but it does not suit everyone. In studies, about 8 in 100 people felt worse. Strong feelings can feel stronger at first, so tell your practitioner if they do. If you have a mental health condition, such as OCD, talk to your doctor first. NCCIH, 2022 · NHS, 2026 · CoNprueba, 2022

Sessions on Sissoo complement medical care and never replace it. Please don't stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

Checked 25 October 2026. Next check by April 2027. How we rate the evidence.