Meditation and mindfulness may help ease anxiety, depression and sleep problems, but the benefits are usually modest and the research is mixed (NCCIH: meditation and mindfulness). They're generally safe and free to try. They work best alongside, not instead of, other care.

What mindfulness and meditation are

Mindfulness means paying attention to what's going on inside and outside yourself, moment by moment (NHS: mindfulness). Mindfulness meditation involves sitting quietly and paying attention to your thoughts, sounds and the sensations of breathing, and bringing your attention back when your mind wanders.

What the research says

The US National Center for Complementary and Integrative Health (NCCIH) summarises the evidence (NCCIH: meditation and mindfulness):

• Anxiety and depression: a 2018 analysis found mindfulness-based approaches were better than no treatment at all. A 2021 analysis found they reduced symptoms more than usual treatments, but results were mixed. The few studies that followed people for more than 2 months found no lasting effects.
• Sleep: a 2019 analysis found mindfulness meditation improved sleep quality more than education-based treatments. The effects were no different from those of evidence-based treatments such as cognitive behavioural therapy (CBT).

For anxiety, NCCIH describes the benefit of meditation as small to modest (NCCIH: anxiety and complementary health approaches).

In the UK, the National Institute for Health and Care Excellence (NICE) recommends mindfulness-based therapies as a treatment for less severe depression (NHS: mindfulness).

How mindfulness may help day to day

Being more aware of the present moment can help you enjoy the world around you more and understand yourself better. It can also help you notice when thoughts are taking over, and spot signs of stress or anxiety earlier (NHS: mindfulness).

How to start

The NHS suggests (NHS: mindfulness):

• Notice the everyday: pay attention to things like the food you eat or the air moving past your body as you walk.
• Keep it regular: choose a set time, such as your journey to work or a walk at lunchtime.
• Try something new: small changes, like sitting somewhere different, can help you notice the world afresh.
• Watch your thoughts: the aim isn't to make thoughts disappear, but to see them as mental events that come and go.
• Name thoughts and feelings: silently labelling them, for example "This is anxiety", can help.

Yoga and tai chi can also help you become more aware of your breathing (NHS: mindfulness).

Is it safe?

Meditation and mindfulness usually have few risks. In a 2020 review, about 8% of people had a negative effect from practising meditation, most often anxiety or depression (NCCIH: meditation and mindfulness). If meditation makes you feel worse, stop and talk to a doctor or therapist.

NCCIH advises not using meditation or mindfulness to replace conventional care (NCCIH: meditation and mindfulness).

When to get help

See a GP or doctor if you've had symptoms of depression for most of the day, every day, for more than 2 weeks (NHS: symptoms of depression). If you're having thoughts of harming yourself or ending your life, or you feel unable to keep yourself safe, contact emergency services or a local crisis line straight away.

The bottom line

Meditation and mindfulness can be a helpful, low-risk part of looking after your mental health, especially for stress, low mood and sleep. The effects are usually modest, so think of them as one tool among several, not a replacement for treatment.

Not medically reviewed. This article is general information, not personal medical advice.

Sources

1. Meditation and Mindfulness: Effectiveness and Safety, National Center for Complementary and Integrative Health, last updated June 2022
2. Anxiety and Complementary Health Approaches: What the Science Says, National Center for Complementary and Integrative Health, August 2020
3. Mindfulness, NHS, last reviewed 17 August 2026
4. Symptoms of depression in adults, NHS, last reviewed 5 July 2023