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

The NHS explains that mindfulness involves paying attention to what is going on inside and outside ourselves, moment by moment. It is easy to rush through life without noticing much, to lose touch with how our bodies feel and to end up living in our heads, caught up in thoughts without noticing how they drive our emotions and behaviour. An important part of mindfulness is reconnecting with the body and its sensations and being aware of thoughts and feelings as they happen.

Meditation is a more formal practice of the same skill. The NHS describes mindfulness meditation as sitting silently and paying attention to thoughts, sounds, the sensations of breathing or parts of the body, bringing attention back whenever the mind starts to wander. It notes that yoga and tai chi can also help with developing awareness of breathing.

The NHS says mindfulness lets us become more aware of the stream of thoughts and feelings that we experience and see how we can become entangled in it in ways that are not helpful. Gradually we can train ourselves to notice when our thoughts are taking over and realise that thoughts are simply mental events that do not have to control us. It may also help us notice signs of stress or anxiety earlier and deal with them better.

It also says mindfulness can help us deal with issues more productively, for example by asking whether brooding about a problem is helpful or whether we are just getting caught up in thoughts.

The NHS suggests that reminding yourself to take notice of your thoughts, feelings, body sensations and the world around you is the first step. Its suggestions can be tried anywhere, without equipment.

• Notice the everyday: the taste of food or the feel of air as you walk.

• Keep it regular: choose a regular time, such as a journey to work or a lunchtime walk, to pay attention to your senses.

• Try something new, such as sitting in a different seat or going somewhere new for lunch.

• Watch your thoughts: see them as mental events that come and go rather than trying to make them go away.

• Name thoughts and feelings silently, for example "this is anxiety".

• Notice when you are trapped in reliving past problems or pre-living future worries.

The NHS says that as well as practising mindfulness in daily life, it can be helpful to set aside time for formal practice. It points to a beginner's guide to meditation from Every Mind Matters and to the mental health charity Mind for how and where to learn mindfulness.

The NHS acknowledges that some people find it very difficult at first, because as soon as they stop what they are doing lots of thoughts and worries crowd in. It says mindfulness is not about making these thoughts go away, and that with gentle persistence it is possible. Some people find it easier to cope with an over-busy mind if they are doing gentle yoga or walking.

Meditation can be a useful self-help tool, but it is not a replacement for assessment and treatment when anxiety is persistent. The NHS says the main symptom of generalised anxiety disorder is feelings of stress or worry that affect daily life and are difficult to control, with other symptoms such as difficulty sleeping, restlessness, irritability, difficulty concentrating, tiredness, tension, stomach problems, palpitations, dizziness and low mood. A GP may diagnose it if you have the typical symptoms and have felt anxious a lot of the time for at least 6 months.

The NHS says the main treatments a GP may offer include talking therapies, usually CBT, medicines that treat anxiety, usually an SSRI, and referral to a community mental health team, and that a GP will usually advise trying talking therapies before prescribing medicine. If you are 18 or over you can refer yourself to an NHS talking therapies service without a GP referral.

The NHS says many people find mindfulness helpful, but it is not right for everyone: some people find that it does not help them or that it can make them feel worse. If meditation seems to be increasing distress, intrusive memories or panic, it is reasonable to stop and talk to a GP or a therapist.

The NHS also says more research is needed to show whether mindfulness helps with other mental health conditions beyond stress, anxiety and depression. Anyone with severe mental health problems, trauma or suicidal thoughts should seek professional help and not rely on meditation alone. If you or someone you know is in a mental health crisis, the NHS says support is available and points to urgent help routes.

On the NHS, mindfulness-based therapies such as MBCT may be offered for less severe depression following NICE recommendations, and talking therapies services can be self-referred. Free resources are provided through Every Mind Matters.

Many people also use apps, community classes or private teachers. The NHS says more research is needed on whether mindfulness helps with conditions beyond stress, anxiety and depression, so it is sensible to be cautious about claims that it cures any condition.