The Connection Between Anxiety, Depression and the Military: Exploring the Benefits of Meditation

Many of us know what anxiety and depression are, but not all know that they can sometimes come as a packaged deal for some. This interplay is particularly relevant in the military, where the stressors and challenges faced by service members can contribute to developing these conditions.

Medline Plus describes anxiety as “…a feeling of fear, dread, and uneasiness. It might cause you to sweat, feel restless and tense, and have a rapid heartbeat. It can be a normal reaction to stress.” Whereas the American Psychiatric Association defines depression as “… a common and serious medical illness that negatively affects how you feel, the way you think and how you act….Depression causes feelings of sadness and/or a loss of interest in activities you once enjoyed.”

Although these disorders feel grim, there is hope for a natural form of relief; meditation. Meditation is a practice that involves focusing one’s attention on becoming present in the moment. By integrating it into your daily lives, military personnel or not, you can cultivate a heightened sense of self-awareness and develop coping mechanisms to manage anxiety and depression effectively. 

It offers a holistic approach to mental health, encompassing various techniques such as mindfulness meditation, loving-kindness meditation, and transcendental meditation. But what are the benefits exactly? Let’s dive in.
Benefits of Meditation for Anxiety in the Military:

Reduced Stress 
Regular meditation practice helps to calm the mind and relax and reduce stress levels. For military personnel, meditation offers a respite from the constant demands and high-pressure environment, allowing you to find moments of tranquility and emotional balance.

Enhanced Emotional Regulation
Anxiety often leads to heightened emotional responses, such as hypervigilance or irritability, which can be challenging, military or not. Through meditation, you can learn to observe and acknowledge your emotions without judging yourself, promoting emotional regulation and reducing the intensity of anxiety-related reactions. This has the ability to aid you in performing your duties with more peace of mind.

Increased Mindfulness
Mindfulness meditation cultivates an acute awareness of the present moment, resulting in you detaching from anxious thoughts and allowing you to fully engage in your life. By fostering mindfulness, meditation enables military personnel, in particular, to break free from the cycle of worry and rumination, promoting focus, attention, and situational awareness.
Benefits of Meditation for Depression in the Military:
Mood Regulation
Meditation is a great mood booster because it encourages the release of endorphins and other neurochemicals associated with feelings of well-being. Regular meditation practices have been shown to alleviate depressive symptoms, including sadness, lethargy, and lack of motivation.

Improved Self-Compassion
Depression, unfortunately, often involves self-critical thoughts and a negative self-perception. Meditation helps cultivate self-compassion, encouraging you to treat yourself with kindness and understanding. This shift in mindset can counteract the self-deprecating thoughts often accompanying depression, fostering resilience and self-care, especially in military settings.

Restored Cognitive Functioning
Depression can impair cognitive abilities, leading to focus, memory, and decision-making difficulties. With meditation, you promote mental clarity and sharpen your attention, restoring cognitive function.

Reference Links
Medline Plus: https://medlineplus.gov/
American Psychiatric Association: https://www.psychiatry.org/