The TM technique for stress and anxiety

Stress is a universal problem that interferes with our ability to function optimally. For some, stress can even lead to serious conditions such as depression, anxiety and PTSD. Regardless of whether you feel happy and successful or not, eliminating stress through Transcendental Meditation (TM) can help everyone get more satisfaction and enjoyment out of life.

Transcendental Meditation is scientifically proven effective against stress, anxiety, PTSD, burnout and sleep problems. A meta-analysis of 146 studies found TM more than twice as effective as other relaxation techniques for chronic anxiety. TM lowers the stress hormone cortisol by 30% and reduces PTSD symptoms by 20.5%. The technique brings the body into a state of deep physiological rest, naturally releasing accumulated tension. TM is practised for 20 minutes twice daily and most people experience effects from the very first session.

Rena Boone
3 min

"When the brain is more coherent, it's a breakthrough for how we experience our lives."

Rena BooneCertifiedTM teacher

Hoe werkt TM bij stress?

Transcendente Meditatie pakt stress aan bij de bron. Tijdens TM komt het lichaam in een staat van diepe fysiologische rust die volgens onderzoek dieper is dan gewone slaap. In deze toestand wordt het zenuwstelsel gekalmeerd en wordt opgehoopte spanning en stress op een natuurlijke manier losgelaten.

Stress activeert de amygdala, het angstcentrum van de hersenen, wat leidt tot de afgifte van het stresshormoon cortisol. Regelmatige TM-beoefening verlaagt cortisolniveaus met 30%, waardoor het lichaam een stabieler en gezonder hormoonniveau behoudt. Tegelijkertijd neemt de coherentie in de hersenen toe — een geordend patroon dat wordt geassocieerd met innerlijke rust, helderder denken en betere besluitvorming.

Het verschil met andere stressmanagement-methoden is dat TM niet werkt via cognitieve technieken (zoals het anders leren denken over stress), maar via diepe fysiologische ontspanning. Je pakt hiermee de oorzaak aan, in plaats van slechts de symptomen te beheersen.

Scientific research on the TM technique for stress and anxiety

TM practice is a powerful, scientifically proven tool that reduces anxiety by actually eliminating stress. You thereby address the cause, rather than merely managing the symptoms or suppressing the effects.

Here are some of the effects of the Transcendental Meditation technique on our mental well-being:

  • Reduction of post-traumatic stress disorder (PTSD).
  • Reduction of depression
  • Reduced cortisol
  • Reduction of anxiety
  • Improvement of sleep and reduction of insomnia

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

Fred Travis, Ph.D.psychologist and professor
Fred Travis
3 min

More effective than other methods for chronic anxiety

Chronic anxiety, a persistent feeling of tension rather than temporary restlessness, can affect your daily life considerably. An extensive meta-analysis of 146 studies shows that Transcendental Meditation is more than twice as effective as other relaxation techniques in reducing it.

The power of TM lies in its calming effect on your nervous system. By enabling deep relaxation, you not only reduce stress and anxiety, but also support your recovery from trauma. This makes TM a unique and powerful method for structurally improving your mental well-being.

TM practice lowers cortisol, a stress hormone, by 30%

Stress activates the amygdala, the "fear center" of our brain, leading to the release of cortisol by the adrenal glands. This stress hormone plays an important role in our fight-or-flight response, but chronic stress can lead to elevated cortisol levels.

Regular practice of the Transcendental Meditation (TM) technique lowers cortisol levels by as much as 30%. This helps the body maintain more stable and healthy hormone levels, contributing to a sense of calm, emotional balance and overall well-being.

TM technique reduces PTSD and depression symptoms by 20.5%

Scientific studies confirm the effectiveness of the Transcendental Meditation (TM) technique in treating post-traumatic stress disorder (PTSD) and depression. One study showed that TM not only reduced the severity of psychological symptoms by 20.5% compared to control groups, but also significantly reduced the need for psychotropic medication for anxiety and PTSD control.

By increasing psychological well-being and calming the nervous system, TM offers a natural and powerful approach to dealing with the impact of trauma and depression. This makes it a valuable complement to traditional treatment methods.

TM bij burnout en slaapproblemen

Burnout

Burnout ontstaat door langdurige blootstelling aan chronische stress zonder voldoende herstel. TM pakt de onderliggende oorzaak aan: de opstapeling van spanning in het zenuwstelsel. Onderzoek bij artsen — een beroepsgroep met hoog burnoutrisico — toonde aan dat TM-beoefening klassieke burn-out- en depressiesymptomen verlicht, terwijl een controlegroep geen verbetering toonde.

Slaapproblemen

Slaapproblemen zijn vaak het gevolg van een overactief zenuwstelsel dat ’s avonds niet tot rust kan komen. TM kalmeert het zenuwstelsel op een diep niveau, waardoor het lichaam een gezonder slaap-waakritme kan herstellen. Veel mensen merken al na enkele weken TM-beoefening een merkbare verbetering in slaapkwaliteit en inslaapduur.

Research on TM and stress & anxiety

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

Eppley KR, Abrams AI, Shear J. - J Clin Psychol. 1989

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

Jevning R, Wilson AF, Davidson JM - Hormones and Behavior, 1978

TM practice in active military personnel with PTSD or anxiety: reduced medication use and severity of psychological symptoms.

Barnes VA, Monto A, Williams JJ, Rigg JL - Mil Med. 2016

TM practice in physicians: relief of classic burnout and depression symptoms. The control group showed no improvement.

Loiselle M, Brown C, Travis F et al - J Contin Educ Health Prof. 2023

TM in female prison inmates: significantly reduced symptoms of total trauma, intrusive thoughts and hyperactivity.

Nidich S, Seng A, Compton B et al - Perm J 2017

Meta-analysis of 16 trials: TM produced dramatic reductions in chronic anxiety in veterans with PTSD and prison inmates.

Orme-Johnson DW, Barnes VA - J Altern Complement Med. 2013

Discover more benefits of TM

The TM technique for a clearer mind → The TM technique for better health → The TM technique for relationships → The TM technique for world peace →

How do you learn the TM technique?

Learn more about the course structure, your teacher, schedule and course fee.

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Frequently asked questions about Transcendental Meditation

Everything you want to know about TM, from costs to scientific research.

Transcendental Meditation is a meditation technique introduced in the 1950s by Maharishi Mahesh Yogi. You practice it twice a day for 20 minutes, sitting comfortably with your eyes closed.

What makes TM unique is that it is completely effortless. More than eight million people worldwide have learned TM.

The course fee is income-based so that TM remains accessible to all.

Gross monthly incomeTerm (In3/Klarna)One-time
Up to €2,0003 × €165€495
€2.000 - €3.0003 × €209€625
€3.000 - €4.0003 × €252€755
€4,000 and more3 × €299€895

Included in the course price is:

  • Personal one-on-one instruction
  • Three follow-up meetings
  • Free monthly group meetings (first six months)
  • Lifetime support worldwide

TM is taught in many places in the Netherlands. The first step is to attend a free introductory lecture.

Check tm.nl/lectures to see which teacher is closest to you.

In mindfulness, you consciously focus your attention on the present moment. In TM, you use a personal mantra that guides your mind completely effortlessly into stillness.

TM leads to coherence throughout the cerebral cortex. Both techniques have their value.

The course consists of four meetings on consecutive days. After these four days, you can practice TM completely independently at home.

Yes. More than 400 peer-reviewed studies conducted at more than 200 universities.

The American Heart Association recognizes TM as the only meditation technique proven to lower high blood pressure.

No, TM can only be learned through personal instruction by a certified TM teacher.

After four days of training, you can practice the technique independently for a lifetime, with lifelong guidance worldwide.

TM is een eenvoudige, natuurlijke meditatietechniek waarbij je tweemaal per dag 20 minuten stil zit en een persoonlijke mantra gebruikt. Het is volledig moeiteloos — geen concentratie, geen controle van gedachten. Wereldwijd hebben meer dan acht miljoen mensen TM geleerd.

Lees meer over TM →

De cursusprijs is inkomensafhankelijk, zodat TM voor iedereen toegankelijk blijft.

Bruto maandinkomenTermijn (In3/Klarna)Éénmalig
Tot €2.0003 × €165€495
€2.000 – €3.0003 × €209€625
€3.000 – €4.0003 × €252€755
€4.000 en meer3 × €299€895

Inbegrepen: persoonlijke instructie, drie vervolgbijeenkomsten, zes maanden groepssessies en levenslange begeleiding wereldwijd.

Bekijk alle tarieven en betaalopties →

Ja. Meer dan 400 peer-reviewed onderzoeken, uitgevoerd aan meer dan 200 universiteiten. De American Heart Association erkent TM als de enige meditatietechniek die aantoonbaar hoge bloeddruk verlaagt. Het NIH heeft meer dan 26 miljoen dollar geïnvesteerd in TM-onderzoek.

Still have questions? Attend a free introductory lecture.

Completely free of charge, even if you're just curious.

 Find a lecture near you