---
title: Anxiety and depression
url: https://mbmi.org/conditions/anxiety-and-depression
description: What research says about meditation, relaxation and cognitive-behavioral therapy for anxiety and depression, and when professional treatment is needed.
author: Mind and Body content team
last_updated: 2026-10-26
---
# Anxiety and depression

Anxiety and depression are common and treatable. Mind-body practices help some people, but they sit alongside therapy and medication, not in place of them.

## Key takeaways

- A large review found moderate evidence that meditation programs reduce anxiety and depression, with effects similar to other active treatments.
- Cognitive-behavioral therapy has strong evidence across many anxiety and mood problems.
- If you feel hopeless or think of harming yourself, get help now. In the US, call or text 988.

## What the evidence supports

A review of 47 trials found moderate evidence that mindfulness and meditation programs improved anxiety and depression, with small to moderate effects, but found no evidence that they outperformed active treatments.[1] (source 1) A review of meta-analyses found that cognitive-behavioral therapy was effective for many anxiety disorders and for depression.[2] (source 2)


## How relaxation can help

- It reduces the physical tension that feeds worry
- It gives a skill for noticing and stepping back from anxious thoughts
- It can help sleep, which affects mood
- A daily practice and mini relaxations are simple places to begin


> From the MBMI Archive: [Positive Thinking](https://mbmi.org/archive/mind-body-basics/positive-thinking) — The institute's account of cognitive restructuring, 2006–2009.


## When to seek help

See a clinician if low mood or anxiety lasts two weeks or more, interferes with work or relationships, or comes with changes in sleep and appetite. If you are in crisis, contact emergency services or, in the United States, call or text 988.


## Common questions

### Can meditation make anxiety worse?

Occasionally. Some people become more anxious when they focus inward. If that happens, shorten sessions, try a movement-based practice or talk to a clinician.

### Do I need medication or therapy as well?

Often yes for moderate to severe symptoms. A clinician can advise on the best combination.


## Sources

1. Goyal M, Singh S, Sibinga EMS, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357–368. doi:10.1001/jamainternmed.2013.13018
2. Hofmann SG, Asnaani A, Vonk IJJ, Sawyer AT, Fang A. The efficacy of cognitive behavioral therapy: a review of meta-analyses. Cognit Ther Res. 2012;36(5):427–440. doi:10.1007/s10608-012-9476-1