Mindfulness practices may be more effective in managing anxiety when tailored to an individual’s specific symptoms, according to a new study by researchers at Washington University in St. Louis.
The study, published in Neuroscience and Biobehavioral Reviews, emphasizes that while mindfulness is widely known to reduce anxiety, its effectiveness can be enhanced by matching particular techniques to different types of anxiety.
“Mindfulness has a proven track record in alleviating anxiety symptoms,” said Resh Gupta, a postdoctoral research associate with WashU’s Mindfulness Science and Practice research cluster. “But anxiety doesn’t look the same in everyone, and our goal is to move away from a one-size-fits-all solution.”
Mindfulness, defined as paying attention to the present moment without judgment, is a mental practice that has gained popularity for its calming effects and potential to improve focus. Despite its growing mainstream acceptance, scientists continue to explore the underlying mechanisms that make mindfulness effective and how these may differ across individuals with varying anxiety profiles.
Gupta co-authored the study with Todd Braver, the William R. Stuckenberg Professor in Human Values and Moral Development and professor of psychological and brain sciences at WashU, and Wendy Heller, professor of psychology at the University of Illinois Urbana-Champaign. The research was supported by the Mindfulness Science and Practice cluster and the Incubator for Transdisciplinary Futures within the university’s Arts & Sciences division.
“There is increasing awareness that mindfulness practices can significantly enhance psychological well-being,” said Braver. “However, we still lack a comprehensive understanding of the specific mechanisms involved. Scientific research like ours is critical in identifying how and why certain mindfulness methods work.”
The researchers propose that mindfulness practices exert their benefits largely through improving cognitive control—the mental ability to regulate thoughts and actions in pursuit of goals. Gupta illustrated this concept with a simple example: “If your goal is to stop at the grocery store after work, cognitive control helps you remember and prioritize that task despite distractions.”
In people with anxiety, however, cognitive control tends to be impaired. Anxiety consumes the brain’s working memory with persistent worry, leaving less room for goal-oriented thinking. “This is a self-perpetuating cycle,” Gupta explained. “But mindfulness helps break the loop by strengthening cognitive control.”
Different mindfulness strategies can address distinct symptoms of anxiety. For instance, individuals plagued by excessive worry may benefit most from focused attention meditation, which involves directing attention to a specific anchor—such as the breath—and gently returning to it whenever the mind wanders. This technique encourages mental discipline and reduces fixation on anxious thoughts.
For those dealing with physiological symptoms like rapid heartbeat, chest tightness, or hypervigilance, open monitoring meditation might be more appropriate. This practice invites a broad, non-reactive awareness of one’s thoughts, sensations, and surroundings without focusing on any single object.
“Focused attention is about training the mind to come back to one thing,” said Gupta. “Open monitoring is about observing everything without clinging or judging. Depending on the nature of a person’s anxiety, one may be more helpful than the other.”
The study’s framework aims to guide practitioners, therapists, and individuals in selecting mindfulness methods most suited to their needs, promoting personalized mental health strategies over generalized interventions.
The Mindfulness Science and Practice cluster at WashU offers a range of resources for those interested in exploring mindfulness. Through regular workshops, talks, and practice sessions led by trained professionals, the initiative supports both the university and the broader St. Louis community in cultivating mental well-being.
“We want to make mindfulness accessible, practical, and evidence-based,” Gupta said. “By understanding the science behind these practices, we hope to empower more people to use mindfulness as a targeted tool for improving their mental health.”
The research team plans to continue exploring how different mindfulness techniques influence specific brain mechanisms and anxiety profiles, with the ultimate goal of developing precise, science-informed interventions for mental well-being.
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