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The TM technique for stress and anxiety

Stress affects all of us, interfering with our ability to perform at our full potential. For some, stress can be debilitating, manifesting in conditions like depression, anxiety, and PTSD. Whether you’re happy and successful—or far from it—the elimination of stress through Transcendental Meditation (TM) practice can enable all of us to enjoy life more fully.

"When the brain is more coherent, it is a game changer for how we experience our life."

Rena Boone, certified TM teacher

Scientific research on the TM technique for stress and anxiety

TM practice is a powerful tool that has been scientifically shown to reduce anxiety and other disorders by actually eliminating stress—not merely coping with it, reducing its impact, or medicating its effects. These are some of the effects that the Transcendental Meditation technique has on our mental wellbeing:

"When the stress response is permanently on, we have hypertension."

Fred Travis, Ph.D., psychologist and professor

More effective than other meditation at reducing trait anxiety

Trait anxiety is a measure of how anxious a person usually is, as opposed to state anxiety, which refers to how anxious we are at the moment. A meta-analysis of 146 different research studies found that TM practice was over twice as effective as other relaxation techniques for reducing trait anxiety. The TM technique’s calming effect on the nervous system helps individuals manage and recover from trauma.

TM practice reduces cortisol, a hormone associated with stress, by 30%

When we are stressed the amygdala, or ‘fear center’, of our brain triggers the adrenal glands to release the stress hormone cortisol. Chronic stress is associated with elevated levels of cortisol, which often manifests as anxiety, depression, and irritability. Regular TM practice reduces cortisol and helps the body maintain a more stable hormonal level.

The TM technique reduces symptoms of PTSD and depression by 20.5%

Several scientific studies demonstrate the effectiveness of the TM technique for treating patients with PTSD. One study showed that the Transcendental Meditation technique decreased the need for psychotropic medications required for anxiety and PTSD management and increased psychological well-being. There was a 20.5% difference between the TM practice and control groups in severity of psychological symptoms after six months.

What people say about TM

How TM practice reduces stress and anxiety

watch the video with Jennifer Ashton, MD, in partnership with the David Lynch Foundation.

Research on TM and stress & anxiety

Meta-analysis of 146 independent studies: The TM technique was more than twice as effective in reducing trait anxiety as other techniques.

Eppley KR, Abrams AI, Shear J.

Differential effects of relaxation techniques on trait anxiety: a meta-analysis. J Clin Psychol. 1989 Nov;45(6):957-74.

Cortisol, a stress-related hormone, decreased significantly in long-term TM practitioners while meditating, with no change in the control during rest.

Jevning R, Wilson AF, Davidson JM

Adrenocortical activity during meditation, Hormones and Behavior, 10(1), 54-60, 1978

TM practice & U.S. active duty military with PTSD or anxiety: Decreased medication usage & severity of psychological symptoms. Controlled study.

Barnes VA, Monto A, Williams JJ, Rigg JL

Impact of Transcendental Meditation on Psychotropic Medication Use Among Active Duty Military Service Members With Anxiety and PTSD. Mil Med. 2016 Jan;181(1):56-63.

Discover more benefits of TM

How to learn the TM technique

Learn about the course structure, as well as details about your teacher, the schedule, and the course fee.