stop anxiety remove stress

Stop Anxiety and Reduce Stress: Self-development with Meditation and Spirituality

I started meditating about 38 years ago when I was just seven years old. It helped me through some stressful times in my life, stopping me from becoming anxious and depressed. It’s why I’ve been sharing the benefits of meditation with others for over 20 years as a meditation teacher. But what you may not know is that I’ve also trained as a spoken word therapist.

My therapeutic training, included Neuro Linguistic Programming (NLP), Ericksonian Hypnosis, Provocative Therapy and Sleight of Mouth. These therapy approaches gave insight into how internal dialogue and mind-chatter can contribute to anxiety, depression and stress. I’d say they were invaluable techniques and I highly recommend them to anyone interested in understanding the mind better.

Why I Gave Up Being a Therapist

But although they were really effective at helping people I discovered something quite unexpected. What I found was so simple that I literally gave up providing “therapy” and focused on teaching meditation and spirituality. I did this because what I found was that many people were healing themselves! They just needed the right help and what they really needed was the “off switch“.

Let me tell you a true story. People would come to me for NLP, hypnosis and things like that. One of my clients really opened my eyes to a deeper understanding of stress and anxiety. When he called to book his first appointment he explained to me: “I’m really stressed, anxious and cannot stop my mind“.

A few days later he sat in the therapy chair and I asked him “so, what is the problem?“. Straight away he started explaining all the things wrong with him and the list was long. But the more he spoke of his problems the more anxious he got. After all it is so obvious, the more you focus on something, the more you get of that thing, right?

Did I Stop Anxiety in Seconds?

I calmly said to him, “close your eyes“, because I could see where he was going. I then talked him into a gentle guided meditation, focusing on becoming stiller. Quickly his breathing slowed down, he looked calmer and transformed. In that moment he had stopped being the person who was anxious, stressed or depressed.

I asked him to keep his eyes closed and I gently asked “So, what do you really need?“. When he answered he spoke with a calmness and wisdom that I not seen in him before. “I need more stillness“. I asked him now “so, what is the problem?” and this time he said, “nothing, that was all just my mind“.

He had tears and that was OK, I let him cry it out as we sat together in healing silence. He had found the “off switch” and for the first time in a very long time he had stopped his anxiety and was at peace.

A Different Approach to Stop Anxiety?

After that I started each therapy session with a gentle guided meditation, sometimes with breath meditation, other times just relaxation. Pretty soon my clients were not really wanting therapy! One lady became so relaxed and free of mind-chatter that she did not want to stop the meditation. You now what? I let her sit there for the entire session. She needed that stillness more than she needed therapy or talking about her problems!

What I came to understand is that for many people change is easier when they are stiller. I decided to stop offering “therapy” and to focus on teaching meditation, which was my passion.

I relocated to Yorkshire a few years later and began working in a holistic therapy centre as a meditation teacher. The majority of people came to me because they wanted to stop anxiety, reduce stress or break free from fear. I would always explain to them:

I am not going to address your condition, instead I will teach you how to become stiller, calmer, more relaxed and overcome you mental chatter.

Overwhelmingly those people looking for lasting change were relieved that they would not be spending more time discussing their problems.

Everyone is different, but we are all the same

When it comes to mental health, stress, anxiety, depression and panic attacks everyone is different, but fundamentally we are all the same. “What do you mean?” you might ask.

Consider that your mind is like a very special computer. It is the files and programs (thoughts) that you have stored in it that make you unique. What makes us all the same is that we all have one of these computers (minds) and they all work in the same fundamental way.

Some people become overwhelmed because they simply have too many programs. Others have disruptive programs that create unhelpful responses like fear, worry, anxiety, panic and the like.

stop anxiety and reduce stress

Is Thinking Helping You Stop Anxiety?

Using this computer analogy then it becomes clear that in some scenarios mentally oriented approaches probably wont work well. These mental approaches include activities like:

  • Thinking about your problem.
  • Analysing your problem.
  • Researching and studying your problem, for example online.
  • Discussing your problem in great detail.
  • Comparing your problem with other people’s problems.
  • Reflecting on your problem.

Have you noticed that all of these approaches have two things in common? Firstly they are all focused on the problem, and we know that “what we give more attention to, we get more of” and that’s not always good. Secondly they are all mind-based activities which means they are just another program!

So depending on your own state of well-being and mental health, then these mind-based approaches may or may not help. Put it this way, if you’ve got one or two unhelpful programs in your mind then talking about it might help fix them. This is fine if you’re not overwhelmed and you’ve got the resources to cope with the demands of talking about it.

We all know however that when a computer has reached its limit and has too many programs running then trying to open another program is likely to cause problems. There’s got to be another way!

Meditation to Stop Anxiety?

Many people enjoy meditation for its mental health and well-being benefits. At The Way Back we teach people of all abilities and although we know meditation can go well beyond the mind into spiritual realms, we want everyone to benefit. If you are not ready for meditation then you can still benefit in a number of positive ways. We will explore this below.

Breath Meditation and Panic Attacks

Let me tell you another true story. I was running weekly meditation classes in Yorkshire and there were about 10 people in the class. After about five weeks one of the women from my class called me on the phone.
I’m in the supermarket!” she said and I thought “that’s nice“, although I did wonder why she had called me to tell me.

She explained “This is the first time in years I’ve been on my own in the supermarket and I’m not panicking or overwhelmed“. When I next saw at class she told how she had suffered terrible panic attacks each time she tried to go into large shops, like a supermarket. By practicing the breath meditation techniques she had found that her underlying anxiety and fear had dropped and she had challenged herself and gone shopping.

She was so excited to find that there was no panic that she had called me.
Although it had caught me by surprise it is always wonderful to get that kind of feedback. There are plenty of other examples of people overcoming anxiety, stress, fear, panic and the like, but this story always makes me smile.

It’s not everyday someone calls you to say “I’m in the supermarket!“. However beyond sharing the joy at another person overcoming mental health issues, there is a reason for telling this story.

What it demonstrates is that something truly fantastic can happen. When she first came to my class she never told me that she had panic attacks and anxiety. Furthermore we never discussed her problems or did any kind of “therapy“. She permanently resolved her problem with panic attacks by practicing breath meditation!

Why Meditation can Stop Anxiety

The easiest way to understand why meditation can stop anxiety is to go back to the computer analogy. Putting it simply:

Therapy is trying to sort out the programs and files in your computer by using the computer. In contrast meditation allows you to step outside of the computer and have a break from it.” – Mark

When you meditate and relax then it’s as if you move out of your mind and you can start to become aware of a stillness that is supportive, loving, non-judgemental, and re-energising. This still space has always been there for you but you can’t get there with thinking. So how do you get there?

I’ve created lots of guided meditations because being guided is the easiest way to become stiller and more relaxed. I’ve put together a selection of guided meditates that help you to improve your mental health and well-being:

Meditation Videos to Help Stop Anxiety & Reduce Stress

FREE guided meditation podcasts

Below I have selected a shortlist of our guided meditation podcasts for you benefit from. You can download them to listen to offline too. These help you relax and importantly build your connection to inner peace and stillness.


[02] Sacred Space – Guided Meditation

A closed eye guided meditation to explore how you can embrace your sacred inner space. Bringing your body, environment and inner stillness into alignment. This […]


[07] Mindfulness – Guided Meditation

The best way to learn mindfulness is to be guided into a mindfulness meditation. Meditation facilitator Mark gently introduces mindfulness in this 15 minute meditation, […]


[08] Positive Affirmations – Guided Meditation

In this guided meditation you are guided into a meditative state to explore affirmations. You are then supported to manifest your own personal positive affirmation […]


[09] Powerful Positive Intention – Guided Meditation

A gentle and yet deep meditation, creating more inner stillness and space. It is within this stillness and space that Mark guides you to explore […]


[13] Letting Go – Guided Meditation

You’ve probably heard that you just need to “let go” in order to meditate. This meditation guides you how to “let go” and explores a […]


[14] Solar Plexus Chakra – Guided Meditation

The solar plexus is one of the main chakras in your body and is the seat of your personality. It is also where the energy […]


[15] Heart Chakra & Love – Guided Meditation

A gentle and profoundly deep guided meditation to explore heart chakra awareness and to bring more love into yourself. This meditation is recommended for everyone […]


[16] Throat Chakra – Guided Meditation

As you relax and enjoy this guided meditation you will explore your throat chakra bringing it back into harmony and balance. You throat chakra is […]


[18] Raise Your Vibration – Guided Meditation

In this meditation your awareness is guided into a more profound level of inner stillness. It is within this stillness that you begin to explore […]


[21] Counting Breath – Guided Meditation

The counting breath is a true bedrock of meditation. Whether you are a beginner or very advanced we highly recommend this meditation. Experience being guided […]

Inspiring Spiritual Podcasts For Everyone

What if you feel like “I’m not ready for meditation“? That’s OK. Did you know you can benefit simply by listening to positive conversations? Even if you do meditation but fancy helping yourself outside of meditation, well do you remember the saying from earlier? “Whatever you give your attention to, you get more of“. Some mental health challenges respond well to being distracted.

This is why some people really benefit from the distraction of walking in nature, which is also fantastic for your physical health. But wherever you are, if you’re stuck listening to negative thoughts and mind-chatter, then it can spoil even the most inspiring walk. This is where making the positive choice to listen to uplifting dialogue can really help.

Inspiring and uplifting FREE meditation podcast

I have carefully selected a number of our popular podcasts which can help support mental wellbeing. You can listen to these podcasts directly below or you can also download them as MP3 files by clicking on their download links. At the very bottom of this page you will also find icons linking to podcast sites like Apple and Spotify where you can subscribe to our podcast if you want to listen to more.


#03 “Can You Still Your Mind?”

In this episode meditation guide and author Mark adresses the age old challenge that most meditators encounter. "Can you still your mind?". Mark reveals how most meditators are literally holding themselves back with unrealistic expectations. Perhaps peop...


#09 “2014 NHS Wellbeing Podcast”

We jump back in time now to 2013, when Mark was invited by the NHS Employers to produce a podcast for the wellbeing of their staff. This followed on from a meditation workshop Mark had taught and this podcast is a summary of the podcast from 2013 along w...


#12 “The Joy of Spirituality in Your Life”

An inspiring and slightly philosophical exploration of how meditation can really help bring peace of mind into your everyday life. Simple, inspiring, and realistic.


#15 “About Love Part 3: Receiving Love”

Following on from the last two podcasts meditation teacher Mark explores what happens when we receive love from others. How does it affect us and where does it go? What happens to that love? This is a truly wonderful podcast to explore what it means to b...


#16 “About Love Part 4: Fill Yourself With Love”

This is the fourth and final "About Love" podcast and it completes the story discussing how you can bring love down into yourself. People are familiar with self-healing but did you know you can fill yourself with love? If you did then great! Even if you ...


#26 “Make the Best Decision: Stress free with meditation”

Unlock the power of your intuition through guided meditation to access a more profound level of inner stillness. Get the full story and bonus video footage. You can make the best decisions about important choices without getting stressed or anxious! Many...


#23 “Overcoming Problems in the World. A Spiritual Perspective”

This is one of the most important podcasts Mark ever made. It pulls no punches in discussing the problems in the world and reveals what is behind them. In a practical and down to Earth way he then explains how the energy of Love and the truth about what ...


#17 “Life-plans, Ego and Karma. Understanding the Soul Journey”

Recorded on 7th of June 2020 this gritty podcast explores the soul journey and the role karma, ego and free will play in it. Hard hitting and exploring these important topics against the backdrop of racism, giving a refreshing and spiritual perspective t...

There’s a number of reasons why listening to these podcasts and similar things can really help overcome anxiety, stress and mental health problems:

Firstly, it gives your mind something external to focus on breaking the cycle of repetitive thoughts.

Secondly if what you are listening to is positive then you will become more positive and the more you do it the more positive you become. This is because you get more of what you give your attention to.

Thirdly, because these podcasts are about more spiritual matters then they can support your personal development. The reason this helps with mental well-being is that there is so much more to you than your mind, and the more you tune in to this more subtle side of life, then the less power your mind has over you.

Lastly, they may introduce new concepts and ideas that broaden your mind and enrich your life. Therefore, from the perspective of the computer analogy, you may find new ways to reprogram your mind and feel good.

Mark Zaretti, Meditation Teacher and Author
Mark explains…

What does “Spiritual” mean?

Spiritual means having more awareness of those intangible parts of you like your soul, spirit, and consciousness. It is not a religion or any belief system because it is based on your own direct experience of these things.
Ultimately spirituality is about embracing all aspects of love in your life and for those that want to explore it further, reaching for its source.
From the perspective of mental well-being, spirituality is about becoming aware of that peaceful and nurturing part of you which is not touched by your mind, and from where self-healing can come.

More FREE Resources to Help Stop Anxiety, Reduce Stress and Nourish Your Soul

Click here for even more spiritually uplifting and inspiring MP3 PODCASTS. Great for listening offline or on the go.
Make meditation and spiritual growth part of your daily routine. Click for our MEDITATION DICE ROLL GAME.
If you want more GUIDED MEDITATIONS to help you explore stillness, peace and inner calm then click here.
MINDFULNESS is a popular approach for mental health and in this article we teach a basic mindfulness meditation.
A two part video article on a MEDITATION STRATEGY for overcoming decision making anxiety.
If you have any general questions about meditation or about The Way Back then check out our FAQs section.

Good meditation advice
Always seek appropriate medical advice.

Legal Disclaimer

What is presented are my personal experiences and observations and is in no way intended to be a substitute for seeking professional medical advice. I believe in you having a choice and so what I share above is in addition to other approaches you may already be using and is not meant to replace them or medical intervention. If you have any concerns about whether you should practice any of the meditations or approaches I discuss above then seek medical advice first. If you are suffering from deep depression or bipolar disorders or any other clinical condition please seek medical advice before meditating. Sometimes meditation may not be the most beneficial thing in such situations, which is why I also have provided options like the podcasts for those who are not ready for meditation. Please note I no longer work as a “therapist” and cannot answer therapy related questions. For meditation related questions please have a look at our Meditation FAQs section.

Share the love...