Meditation for Managing Anxiety After Brain Injury
December 27, 2024
After my brain injury, I experienced anxiety like never before. Small things that once rolled off my back suddenly felt overwhelming. Mood swings came without warning. If you're experiencing something similar, I want you to know: this is a common effect of brain injury, and meditation can help.
Brain injury often damages or disrupts the neural pathways responsible for emotional regulation. The parts of your brain that once helped you stay calm under pressure may not work the same way anymore. This isn't a character flaw—it's a neurological reality.
The good news: meditation directly addresses this challenge. Research shows regular mindfulness practice reduces cortisol (the stress hormone) and helps create new pathways for emotional processing.
One of the most powerful things meditation taught me is that I can observe my emotions without being consumed by them. There's a difference between "I am anxious" and "I notice anxiety is present." This subtle shift creates space—and in that space, we find freedom.
When a difficult emotion arises, try simply "noting" it:
This simple practice breaks the cycle of anxious rumination. You're not suppressing emotions—you're acknowledging them without getting swept away.
Brain injury survivors often experience frustration with themselves. We remember who we were "before" and feel we're falling short. Meditation offers an antidote: self-compassion.
Try this: When you're struggling, ask yourself, "What would I say to a dear friend in this situation?" Then offer those same kind words to yourself. You deserve the same compassion you'd give anyone you love.
I won't promise that meditation erases anxiety. But after 40 years of practice, I can tell you this: it's possible to find calm in the storm. Not by stopping the waves—we can't control that—but by learning to surf them.
Right now, take one slow breath. Notice where you feel it in your body. Exhale gently. That's it. That's meditation. And in that single breath, you've already begun to rewire your brain toward calm.