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 independent study results found TM approximately twice as effective as other relaxation techniques for anxiety. TM lowers the stress hormone cortisol (Jevning et al., Hormones and Behavior, 1978). 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.

By , psychologist, certified TM teacher since 1977 and chair of TM Netherlands · Last updated

Rena Boone
3 min

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

Rena BooneCertifiedTM teacher

How does TM work for stress?

Transcendental Meditation addresses stress at its source. During TM the body settles into a state of deep physiological rest while the mind stays alert. In this state the nervous system calms down and accumulated tension and stress are released naturally.

Stress activates the amygdala, the fear centre of the brain, which leads to the release of the stress hormone cortisol. Regular TM practice lowers cortisol levels, so the body maintains a more stable and healthier hormone level. At the same time, coherence in the brain increases, an orderly pattern associated with inner calm, clearer thinking and better decision-making.

What sets TM apart from other stress management methods is that it does not work through cognitive techniques (such as learning to think differently about stress), but through deep physiological relaxation. You address the cause rather than only managing the symptoms.

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 independent study results shows that Transcendental Meditation is approximately 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

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. 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

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 for burnout and sleep problems

Burnout

Burnout develops through prolonged exposure to chronic stress without enough recovery. TM addresses the underlying cause: the build-up of tension in the nervous system. Research among doctors, a profession with a high burnout risk, showed that TM practice relieves classic burnout and depression symptoms, while a control group showed no improvement.

Sleep problems

Sleep problems are often the result of an overactive nervous system that cannot settle down in the evening. TM calms the nervous system at a deep level, allowing the body to restore a healthier sleep-wake rhythm. Many people notice a clear improvement in sleep quality and time to fall asleep after only a few weeks of TM practice.

Research on TM and stress & anxiety

Meta-analysis of 146 independent study results: the TM technique was approximately twice as effective in reducing 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

Read the full scientific analysis of these and other TM studies, including methodological notes →

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 → Choosing meditation training as a busy professional →

How do you learn the TM technique?

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

 Discover the TM course

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 ten 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 800 studies (of which 400+ peer-reviewed) conducted at more than 200 universities.

The 2025 US guideline on high blood pressure names TM as the only meditation technique by name, as a possible adjunct for elevated 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.

Lasting inner calm requires a technique you practise consistently and daily, not a one-off relaxation exercise or app session. That is why TM is set up as a structured, personal training: after the four-day course you practise the technique independently, twice a day for 20 minutes, for life.

Research (Jevning et al., Hormones and Behavior, 1978) shows that cortisol drops significantly more during meditation in long-term TM practitioners than in people who have just started, so the rest deepens the longer you practise the technique. Lifelong guidance from a TM teacher is included in the course fee.

Work-related stress accumulates when the nervous system does not get enough recovery time between demanding moments. A daily TM session of 20 minutes, twice a day, gives the body a rest period deeper than ordinary rest, so accumulated tension keeps being released before it becomes chronic.

In the long term, regular practice lowers cortisol levels and increases brain coherence, which contributes to more stable stress regulation and a lower risk of burnout. Because TM is taught as a lifelong, independent skill, this effect lasts as long as the daily habit is maintained.

That depends on what you want to address: the moment itself or the cause. Sleep meditations, body scans and guided exercises in bed act on the moment, that evening's worrying thoughts. Transcendental Meditation works differently. You practise TM during the day, twenty minutes after waking and twenty minutes before dinner, not as a way to fall asleep. The deep rest during meditation calms the overactivity of the nervous system that keeps rumination and insomnia going.

Research on the stress hormone cortisol shows a drop (Jevning et al., Hormones and Behavior, 1978); in research on insomnia, 42% of participants improved significantly after learning TM. Less accumulated tension during the day means less fuel for worrying in the evening. For occasional worrying around a single event, a sleep meditation may be enough; for recurring rumination and persistent sleep problems, a structural approach makes more sense.

Still have questions? Attend a free introductory lecture.

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

 Find a lecture near you