How Do You Choose a Meditation Practice for Anxiety and Worrying Thoughts? | TM Netherlands

Mindfulness and Transcendental Meditation (TM) are both recommended for anxiety and worrying thoughts, but they are fundamentally different techniques. Which one is right for you depends on four factors: how much active effort you can currently muster, whether you want to practice on your own or with personal guidance, whether you’re looking for a moment of calm or a structural change, and how much time and money you’re willing to invest. This decision guide walks you through the four steps.

Why this choice isn’t obvious

Anxiety and worrying often feel the same, but they don’t automatically require the same approach. A technique that requires you to actively redirect your attention might be exactly the distraction that helps one person—and an extra challenge for another, precisely because worrying already means an overactive mind. There’s no universal “best” answer; however, there are a few questions that can quickly clarify your choice.

Step 1 — How much mental effort can you muster right now?

Mindfulness and MBSR rely on actively directing your attention: focusing on your breath, a body scan, or a sound. It’s effective, but it requires concentration—and that can feel overwhelming if your mind is already full. TM works the other way around: with a mantra, the mind naturally calms down, without requiring concentration or thought control. If you find that “just trying to focus” is frustrating in itself, then an effortless technique is a better fit. If, on the other hand, you’re looking for an active tool to help with an acute moment of anxiety, then a breathing or mindfulness exercise can work very well for that.

Step 2 — Practicing on your own or with personal guidance?

Most mindfulness apps are self-guided: they offer a library of exercises, without anyone checking to see if the technique is being applied correctly. TM is taught in person, one-on-one, over four sessions by a certified teacher—with free, lifelong check-ins with any TM teacher worldwide if your technique or motivation needs a little adjustment. If you’re mainly looking to get started quickly and easily on your own, an app is a low-barrier option. If you’d rather have someone to check your technique with and rely on for support, then personal instruction is the better choice.

Step 3 — Are you looking for a moment of calm, or a structural change?

For an occasional moment of anxiety, even a short guided exercise can provide relief. For persistent worrying, especially in the evening or at night, what matters most is what builds up over time. A meta-analysis of 146 independent studies showed that TM is more than twice as effective at reducing anxiety as other relaxation techniques, with a measured 30% decrease in cortisol levels when practiced for 20 minutes twice a day. This makes the difference particularly noticeable in cases of chronic worrying, less so during a one-time episode of anxiety.

Step 4 — Does the investment (time and money) fit your situation?

A mindfulness app is inexpensive or free, with a recurring subscription, and its effectiveness depends entirely on your own perseverance. TM requires a one-time investment of €245 to €895 (€245–345 for high school and college students), including personal instruction over four sessions and lifetime guidance at no extra cost—no subscription, but a higher barrier to entry.

In short

TM is a meditation technique and not a substitute for professional treatment of anxiety symptoms—if you have persistent or severe symptoms, consulting a doctor or therapist is always the first step. As a supplement to that, choosing between the two techniques above can help guide your decision.

Compare TM and mindfulness in detail → · Read how TM works for stress and worrying → · Book a free introductory session →