In addition to reducing stress and stress-related illness, the TM technique improves emotional well-being—including key reductions in anxiety and depression.
Effectiveness in Reducing Trait Anxiety
Meta-Analysis of 146 Studies
Journal of Clinical Psychology 45(6): 957–974, 1989
Trait anxiety is the level of unease that a person feels regardless of situation or circumstance. As such, trait anxiety levels play an important role in a person's overall mood. A meta-analysis of 146 studies comparing the effectiveness of different mental and physical relaxation techniques on reducing trait anxiety showed that the Transcendental Meditation technique was twice as effective by a statistically significant margin. Interestingly, the second most effective modality was placebo.
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Decreased Depression and Improved Quality of Life
Among OEF/OIF Veterans
Through the Transcendental Meditation program
Rosenthal, J.Z., et al., in review
In addition to reducing trait anxiety, the TM technique decreases depression and emotional numbness. A recent pilot study examined the effects of TM on OEF/OIF veterans with PTS and found that depression levels significantly decreased over three months. In addition, the veterans' quality of life (a surrogate measure for depression) increased in step with the reductions in depression. These findings replicate a previous study examining the effects of TM on Vietnam veterans with PTS, in which veterans improved 46 percent on the Beck Depression Inventory.
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Decreased Psychological Distress
Through the Transcendental Meditation program
American Journal of Hypertension 22(12):1326–1331, 2009
This 2009 study examined the effects of TM on blood pressure and psychological distress. This was the first randomized controlled trial to demonstrate that the Transcendental Meditation program decreased blood pressure in association with decreased psychological distress and increased coping in young adults at risk for hypertension. The technique significantly decreased anxiety, depression, and anger/hostility and improved coping ability—demonstrating an overall improvement in emotional well-being.
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