Approximately one in ten Americans suffer from depression, according to the U.S. Centers for Disease Control and more than 40 million Americans have been diagnosed with an anxiety disorder. There is new evidence released last week that offers an alternative treatment for these patients. A meta analysis published last week in the Journal of American Medical Association found that meditating for 30 to 40 minutes was effective in reducing the symptoms of depression, anxiety, and chronic pain.
The review included 47 separate studies with a total of more than 3,500 subjects. The studies evaluated the effects of meditation on a variety of health problems including depression, anxiety, insomnia, heart disease, stress and chronic pain.
The review found that meditation was not more effective than other treatments such as prescription medicines and behavioral therapy. But it did find mindfulness meditation – time focused on a person’s thoughts, breathing and emotions – moderated the need for medications to treat anxiety and depression, and helped improve the symptoms of chronic pain. And since there are no known side effects to meditating, it’s a treatment that any patient can try.
The researchers concluded that health care professionals should discuss the option of meditation with patients experiencing psychological stress, including depression, pain and anxiety.
The take home message: Time spent becoming more aware of our thoughts, feelings and breath can have positive effects for everyone. It’s certainly worth trying for those who suffer from depression, anxiety or chronic pain.
“These findings add to a growing body of evidence for the effectiveness of certain non-pharmacological interventions for pain,” said Karl Pillemer, co-Director of Cornell University’s Translational Research Institute on Pain in Later Life. “Because of the potential side effects of pain medications, studying the effectiveness of alternatives like meditation, tai chi, and exercise should be a high priority for researchers.”
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