Panic Disorder Coping Mindfulness Meditation for Panic Disorder By Katharina Star, PhD Katharina Star, PhD Facebook LinkedIn Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. Learn about our editorial process Updated on September 30, 2020 Reviewed Verywell Mind articles are reviewed by mental health professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Megan Monahan Reviewed by Megan Monahan Megan Monahan is a certified meditation instructor and has studied under Dr. Deepak Chopra. She is also the author of the book, Don't Hate, Meditate. Learn about our Review Board Print Mindfulness meditation. Getty Images Credit: PeopleImages People with anxiety disorders are often prone to frequent worrying, feelings of nervousness, and negative thinking. For example, many people with panic disorder spend time worrying about the future or stressing about the past. Fortunately, relaxation techniques can help counteract these symptoms. Relaxation techniques are practices you can learn on your own, or with the guidance of a professional. These activities are aimed at assisting you in slowing down your thoughts, letting go of stress and opening up to deep relaxation. Such techniques can help counteract many of the cognitive and physical symptoms of panic disorder and anxiety. Common relaxation techniques include deep breathing, yoga, visualization, massage, and progressive muscle relaxation (PMR). Mindfulness meditation is another common relaxation skill that can assist with stress and anxiety reduction. Relaxation Techniques for Help With Anxiety Disorders What Is Mindfulness Meditation? Mindfulness meditation is a relaxation technique that brings your awareness back to the present. During mindfulness practice, the meditator allows thoughts to arise without trying to stop or judge them. For example, unpleasant thoughts related to fear, judgment, blame, and worry may come up. Mindfulness is the act of acknowledging these thoughts and allowing them to pass. Mindfulness meditation is based on the idea that most people push away or ignore their present thoughts and feelings. Many believe that if they ignore negative thoughts, those thoughts will simply go away. But mindfulness actually allows you to detach from negative thinking by facing thoughts without reaction. By letting uncomfortable thoughts pass without reacting, you can develop a new response to fear and anxiety. Over time, and with practice, mindfulness meditation can help create inner harmony, clarity, and peace. Mindfulness Meditation: How Do I Do It? Getting Started When you first begin to practice mindfulness meditation, it may be helpful to do so in a quiet, distraction-free area. The time of day you decide to meditate can be determined by your particular needs. For instance, some people may prefer to start the day off with meditation, reducing morning anxiety and setting a clear and positive tone for the day. Others prefer to meditate at night, letting go of the stress of the day, and preparing for a good night’s rest. How to Start Meditating Try to set aside at least five to 10 minutes to sit in meditation, gradually increasing the duration to 20 minutes as you become more comfortable with your practice. Start by sitting or lying down in a comfortable position. Close your eyes and begin your meditation with a deep breathing exercise, and then allow your breath to return to a natural rhythm. Next, simply notice your thoughts, allowing any ideas to come to your mind as you continue to pay attention to your breathing. Maintain a nonjudgmental attitude as you allow yourself to remain present with your inner voice. When your meditation feels complete (you can also set a timer beforehand), take a few deep breaths and open your eyes. How to Sit When Learning to Meditate A Word From Verywell Mindfulness meditation may sound simple enough, but even routine meditators still find it difficult from time to time. In fact, many people experience heightened anxiety when they first sit down to meditate. Motivation and desire may also wane from day to day, so try to be patient with yourself and your meditation practice. If you stick with your meditation practice, you will learn to sit with uncomfortable thoughts. Only through regular practice will mindfulness meditation become less challenging, help you to lower anxiety, and bring you a sense of inner peace. How to Fit Meditation Into Your Day 8 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. J Consult Clin Psychol. 2010;78(2):169-83. doi:10.1037/a0018555 Hayes-skelton SA, Roemer L, Orsillo SM, Borkovec TD. A contemporary view of applied relaxation for generalized anxiety disorder. Cogn Behav Ther. 2013;42(4):292-302. doi:10.1080/16506073.2013.777106 Li Y, Wang R, Tang J, et al. Progressive muscle relaxation improves anxiety and depression of pulmonary arterial hypertension patients. Evid Based Complement Alternat Med. 2015;2015:792895. doi:10.1155/2015/792895 Hoge EA, Bui E, Marques L, et al. Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity. J Clin Psychiatry. 2013;74(8):786-92. doi:10.4088/JCP.12m08083 Lindsay EK, Creswell JD. Mechanisms of mindfulness training: Monitor and Acceptance Theory (MAT). Clin Psychol Rev. 2017;51:48-59. doi:10.1016/j.cpr.2016.10.011 Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011;31(6):1041-56. doi:10.1016/j.cpr.2011.04.006 Su AJ. If Mindfulness Makes You Uncomfortable, It’s Working. Corliss J. Harvard Health Publishing. Mindfulness meditation may ease anxiety, mental stress. Additional Reading Chen KW, Berger CC, Manheimer E, et al. Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. 2012;29(7):545-62. doi:10.1002/da.21964 Kabat-Zinn J. Full Catastrophe Living, Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Bantam; 2013. By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Speak to a Therapist for Panic Disorder Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.