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.

> 3 mins

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

(Video 3 mins)

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:

reduction of post-traumatic stress disorder (PTSD)
reduction of depression
decreased cortisol
reduction of anxiety
improvement to sleep and insomnia reduction

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

(Video 3 mins)

Fred Travis, Ph.D., psychologist and professor

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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 the TM technique

> 1 min

“What is it that I need for me?
To help me calm down, slow
down?”

Sherri
Project Manager

> 2 mins

“I was looking for something
to alleviate the pressure and
stress”

Cameron
Screenwriter

> 2 mins

“I was very hard on myself.
Now, my self-love has gone
up”

Jolie
Student

> 3 mins

“When I learned, I felt a
sense of peace that I never
had before. But, I didn’t
expect the other results.”

El
Certified TM teacher

I’ve always struggled with anxiety and I’ve only just started my TM practice 10 days ago, but my mind is already starting to feel more clear & relaxed throughout the day. I can’t wait to feel the progress over time.

Emily, December 2025, Trustpilot

> 3 mins

How TM practice reduces
stress and anxiety

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

Research on the TM technique 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.

TM practice & physicians: Relief reported from classic burnout and depression symptoms. The control group did not show improvement.

Loiselle M, Brown C, Travis F, Gruener G, Rainforth M, Nidich S.

Effects of Transcendental Meditation on Academic Physician Burnout and Depression: A Mixed Methods Randomized Controlled Trial. J Contin Educ Health Prof. 2023 Summer 01;43(3):164-171.

TM practice & female prison inmates: Significantly reduced symptoms of total trauma, intrusive thoughts, and hyperarousal in a randomized controlled study.

Nidich S, Seng A, Compton B, O├óÔé¼ÔäóConnor T, Salerno JW, Nidich R.

Transcendental Meditation and reduced trauma symptoms in female inmates: A randomized controlled study. Perm J 2017; 21:16008

Meta-analysis of 16 trials: TM practice produced dramatic reductions in trait anxiety in veterans with PTSD and prison inmates, compared to various treatments.

Orme-Johnson DW, Barnes VA.

Effects of the Transcendental Meditation Technique on trait anxiety: a meta-analysis of randomized controlled trials. Journal of Alternative and Complementary Medicine 2013 19:1-12

TM practice & high school students in diverse minority groups: Reductions in general psychological distress and anxiety compared to control groups.

Elder C, Nidich S, Colbert R, Hagelin J, Grayshield L, Oviedo-Lim D, Nidich R, Rainforth M, Jones C, Gerace D.

Reduced psychological distress in racial and ethnic minority students practicing the Transcendental Meditation Program. Journal of Instructional Psychology 2011 38(2):109-116

TM practice & teachers and staff in a school for students with behavioral problems: Significantly reduced perceived stress, depression, and teacher burnout.

Elder C, Nidich S, Moriarty F, Nidich R.

Effect of Transcendental Meditation on employee stress, depression, and burnout: a randomized controlled study. The Permanente Journal 2014 18(1):19-23.