Finding Calm: Mindfulness and Stress Reduction for Young Adults with Epilepsy

Austin Cole
Jul 9
15 min read

Updated: Jul 15

Living with epilepsy is about more than

just managing seizures, it’s also about managing the stress, anxiety, and uncertainty that can come along for the ride. For many young adults, juggling school or work, relationships, and the usual challenges of growing up can be stressful enough on its own. Adding epilepsy into the mix can sometimes feel overwhelming. The good news is that mindfulness and stress reduction techniques offer empowering ways to cope. In this blog post, we’ll explore how mindfulness practices and other relaxation strategies can help reduce stress (a known seizure trigger) and improve quality of life for people with epilepsy. We’ll look at evidence based benefits, share practical tips tailored for young adults, and keep the tone supportive and hopeful, because you have more control than you might think.

Stress and Epilepsy: Why Relaxation Matters

If you feel like stress makes your seizures worse, you’re not alone. Stress is one of the most frequently reported seizure triggers for people with epilepsy. In fact, studies show that when stress levels go up, seizure frequency often increases as well. It’s a bit of a vicious cycle: epilepsy itself can cause stress (the unpredictability of not knowing when a seizure might strike is stressful for anyone), and that stress might in turn lower the brain’s seizure threshold. Over half of people with epilepsy also experience mood issues like anxiety or depression, which stress can aggravate. All of this means that managing stress isn’t just a “nice to have”, it can be an important part of managing epilepsy.

Stress management is a powerful complement to your regular anti seizure medication routine, not a replacement. Think of it as another tool in your toolbox for living well with epilepsy. And even if stress reduction doesn’t magically stop all seizures, it can improve your overall well being and outlook. Many people report that when they learn to handle stress better, they feel more in control and less defined by their condition. As one epilepsy patient put it, “Mindfulness meditation doesn’t cure my epilepsy, but it helps me live better with it, my state of mind is so important.” This supportive mindset can make a huge difference in day to day life.

What Is Mindfulness?

Mindfulness is a big buzzword these days, but what does it actually mean? Mindfulness, in simple terms, is the practice of paying full attention to the present moment, without judgment. It often involves meditation techniques, for example, focusing on your breathing, or observing sensations in your body, to help anchor your mind in the here and now. Rather than worrying about the next exam, or ruminating on that awkward moment yesterday, you train yourself to gently bring your attention back to right now. Over time, this practice can steady the mind and reduce the whirlwind of stress and anxiety.

Importantly, mindfulness isn’t about “emptying your mind” or doing anything perfectly. It’s a skill anyone can learn, and it doesn’t require any special equipment (you don’t even have to sit cross legged on a cushion, you can be mindful while walking, eating, or even brushing your teeth!). In recent years, mindfulness has moved into the mainstream. You’ve probably seen meditation apps, YouTube videos, or articles featuring mindfulness, and for good reason. There is a growing body of scientific evidence that mindfulness techniques can have significant health benefits. Neurologists and psychologists have taken notice, and mindfulness based therapies are now being explored for many conditions, including epilepsy.

The International League Against Epilepsy (ILAE) and other medical experts actually recommend mindfulness and similar relaxation techniques as part of epilepsy care. These practices are recognized as safe and low risk ways to help manage stress and improve coping, alongside standard medical treatments. So when we talk about mindfulness for epilepsy, we’re not talking about some fringe new age idea, it’s a well regarded complementary strategy that organizations and hospitals are encouraging.

How Mindfulness and Stress Reduction Can Help in Epilepsy

You might be wondering: can something as simple as breathing exercises or meditation really make a difference for a serious condition like epilepsy? Research suggests the answer is yes, mindfulness and stress reduction techniques can have real benefits for people with epilepsy. Here are some of the evidence based ways these practices can help:

Fewer Seizures: Several studies have found that patients who learned stress reduction or mindfulness techniques experienced a reduction in how often they had seizures. In one randomized trial, people with difficult to treat epilepsy who practiced a relaxation technique (deep breathing combined with progressive muscle relaxation) had about 29% fewer seizures during the study, while a comparison group that used a simpler focus technique had a 25% seizure reduction. Both groups saw significant improvement, but only the relaxation group showed a big drop in self reported stress, suggesting that actively reducing stress was linked to fewer seizures. Another study that taught mindfulness based therapy to patients with drug resistant epilepsy found that the mindfulness group had significantly greater reductions in seizure frequency compared to a social support group. While these techniques don’t guarantee seizure freedom, the evidence is promising that stress reduction can lower seizure risk for some people. As one neurologist summed it up, “Stress reduction techniques like deep breathing and muscle relaxation are simple, low cost, and low risk additions to medication that could effectively reduce seizures even in the most resistant cases.”
Improved Mood and Less Anxiety: Young adulthood is already a time when anxiety and mood swings can run high; adding epilepsy (and the social stigma or lifestyle limitations that sometimes come with it) can make things even harder. Mindfulness is well known for its effects on mental health. In people with epilepsy, mindfulness based interventions have been shown to reduce symptoms of depression and anxiety and improve overall mood. One trial noted that only participants who went through a mindfulness program (and not those in a control group) had a significant drop in anxiety scores after the training. Other programs, such as Project UPLIFT (an epilepsy well being program that includes mindfulness and cognitive therapy), have successfully helped people with epilepsy feel less depressed and more positive. Given that about half of people with epilepsy will experience a mood disorder at some point, this is a big deal, working on mindfulness can be a way to safeguard your mental health.
Reduced Perceived Stress: This one might sound obvious (of course relaxation techniques reduce stress!), but it’s worth highlighting. Mindfulness practices teach our mind and body to calm down and break the cycle of stress responses. Participants in epilepsy mindfulness studies consistently report feeling less stressed and more at ease after learning these techniques. This matters because, as we discussed earlier, stress itself can trigger seizures. So by lowering your stress levels each day, you’re potentially also making seizures less likely. Researchers have even observed physiological changes, for example, reduced stress hormone levels and calmer brainwave activity, in people with epilepsy during meditation. Over time, practicing mindfulness might actually help “reset” how your body reacts to stress, making you more resilient against those triggers.
Better Quality of Life and Cognitive Benefits: When stress and anxiety go down, quality of life tends to go up. Beyond the seizure counts and mood scales, mindfulness training has been shown to boost overall quality of life for people with epilepsy. People often report sleeping better, feeling more in control, and not letting epilepsy dominate their identity as much. Interestingly, there’s even evidence that mindfulness can improve certain aspects of cognitive function. In one study, adults with epilepsy who did mindfulness therapy showed improved verbal memory (they did better on memory tests) compared to those who only got social support. Many anti seizure medications can cloud thinking or memory, so a practice that might sharpen your mind, even a little, is a welcome benefit.

It’s important to stay realistic: mindfulness isn’t a cure for epilepsy, and not everyone will see dramatic changes in their seizure frequency. However, even when seizures don’t budge, people often feel that mindfulness helps them cope better. For example, participants in a 2019 epilepsy mindfulness study said the training helped them accept their condition and regain a sense of control, even if their seizures stayed the same. In other words, these techniques can improve how you feel and function in daily life, and that’s a hugely meaningful result. As a patient from that study noted, having the right state of mind can make it easier to live with the ups and downs of epilepsy.

Mindfulness and Relaxation Techniques to Try

So, what kinds of mindfulness or stress reduction practices might help, and how can a busy young adult actually do this? The great thing is that there are many different techniques, you can choose what fits your personality and schedule. Here are some evidence backed practices worth trying out:

Deep Breathing Exercises: Something as simple as breathing slowly and deeply can signal your nervous system to calm down. One easy technique is the “4 7 8 breath” (inhale for 4 counts, hold for 7, exhale for 8) or just belly breathing (breathing deeply into your abdomen). Deep diaphragmatic breathing was one of the key exercises in the University of Cincinnati study that led to reduced stress and seizures. Try setting aside a few minutes each day, perhaps when you wake up or before bed, to close your eyes and focus on nothing but breathing. Whenever stress spikes (say, before an exam or after a tense day), take a “mindful breathing break.” Even counting slowly to 10 while breathing can help you reset in a tense moment.
Mindfulness Meditation: This is the classic form of mindfulness practice. It usually involves sitting quietly and focusing your attention (often on the breath, or on sounds, or a guided voice) for a short period. There are many free meditation apps and YouTube videos that cater to beginners. The key is to start small (even five to ten minutes a day) and do it consistently. Don’t worry if your mind wanders, that’s normal! Just gently bring your focus back whenever you notice it drifting. Over time, you’ll get better at finding that calm, centered headspace. Research has shown that even a brief daily mindfulness practice over six weeks improved depression and quality of life in people with epilepsy. It’s like a workout for your brain’s calm muscle, the more you do it, the stronger your resilience to stress becomes.
Progressive Muscle Relaxation (PMR): PMR is a technique where you systematically tense and then relax different muscle groups in your body, usually while practicing slow breathing. It might sound odd, but it’s very effective at releasing physical tension and inducing relaxation. In the epilepsy context, PMR is a star player, it was the method used in a major study where participants saw nearly 30% fewer seizures. To try PMR, you can find guided scripts or videos that walk you through tensing and relaxing, from your toes up to your head. Many people like to do PMR lying down at night as a way to unwind before sleep (bonus, it may help with insomnia too). Tip: If full PMR feels like too much, even just progressive breathing relaxation, intentionally slowing your breath and saying a word like “relax” on each exhale, can help drain stress from your body.
Yoga and Tai Chi: These mind body exercises combine physical movement with mindful awareness and breathing control. Yoga (even gentle styles or simple stretches) has been reported by some people with epilepsy to reduce stress and improve their mood. It’s also a great option if sitting meditation is hard for you, with yoga, you focus your mind by moving your body through poses and breathing deeply. Some small studies suggest yoga may have antiseizure benefits, though more research is needed. At the very least, exercise itself is a known stress buster and can improve sleep, which indirectly helps with seizure control. Tai Chi, a slow meditative martial art, similarly promotes relaxation and balance. Many community centers, gyms, or campus groups offer beginner friendly yoga or tai chi classes. Give it a s
hot, you might find it’s a fun way to be mindful and get some physical activity.
Journaling and Stress Tracking: Keeping a journal might not sound like a mindfulness technique, but it actually pairs well. Writing down your feelings or worries can help you process them rather than keeping them bottled up. The Epilepsy Foundation also suggests using a seizure diary that includes notes on your mood and stress each day. This habit is a form of mindful self observation. Over time, you might notice patterns, for example, “I tend to have more seizures during exam week, when I’m skipping sleep and feeling anxious.” Recognizing those links can help you plan ahead (maybe ramp up relaxation techniques during those high stress times). Journaling about positive things, like writing down three things you’re grateful for each day, is another proven way to shift your mindset and reduce stress.
Everyday Mindfulness Hacks: Mindfulness doesn’t have to be sitting silently; you can integrate it into daily life in creative ways. For instance, try a mindful walk: leave your headphones at home and spend ten minutes paying attention to the sights and sounds around you as you walk, gently bringing your thoughts back whenever they stray. Or try mindful coloring or art: coloring books for adults are popular for a reason, focusing on a simple creative task can be very soothing. Engaging in any hobby or craft (drawing, playing music, gardening) can be mindful if you do it with full attention. Connect with nature if you can, sitting in the park, feeling the sun and breeze, can ground you in the present and lift your mood. Even mindful chores are a thing: the next time you take a shower or do the dishes, really focus on the sensory details (the warmth of the water, the smell of the soap) instead of letting your mind race. These small practices sprinkled through your day can add up, keeping your stress levels in check.
Social Support and Mindful Communication: Sometimes the best stress relief is knowing you’re not alone. Consider joining a support group (in person or online) for young people with epilepsy, sharing your experiences and hearing others’ stories can be incredibly validating and calming. Some epilepsy organizations run programs that incorporate mindfulness, for example, “Mindful Mondays” meet ups or Project UPLIFT phone groups. Even outside of formal groups, talking to a friend or family member when you feel overwhelmed can help put things in perspective. You can practice mindful listening with each other: when someone is venting or sharing, just listen with full attention, and when you speak, notice your tone and breathe between sentences. Supportive relationships reduce stress, and reducing stress, as we know, may reduce seizures. So give yourself permission to reach out and say, “I’m having a tough time, can we chat?” Often, both you and your friend will feel better afterward.

Tips for Getting Started (and Sticking With It)

Starting a new habit like mindfulness can be challenging, we get it. Here are some practical tips to help you incorporate these techniques into your life as a young adult with a busy schedule:

Start Small and Be Consistent: When it comes to mindfulness, a little every day beats a lot once in a blue moon. In the beginning, keep your practice short and doable — even five minutes of breathing or a single meditation session on an app. The key is to try to do something each day. Over time, you can gently increase the duration if you want. Remember, “mindfulness is like exercise, you have to practice it regularly to see the benefits. If you use it every day (or even multiple times a day), you’re more likely to see results.” Think of it as mental fitness; you wouldn’t expect to lift weights once and instantly have muscles, the same goes for training your mind.
Use Technology to Your Advantage: Your smartphone can be a great ally in stress reduction (as ironic as that sounds). There are many meditation and relaxation apps — some popular ones include Headspace, Calm, Insight Timer, and others — which offer guided exercises specifically for stress, anxiety, or sleep. Some are free, or have free trials and student deals. Even apps not specifically about meditation can help; for example, setting a daily reminder or alarm labeled “Take a five minute breathing break” can prompt you to pause and reset during a hectic day. If you prefer not to use an app, you can find guided meditation audio tracks on streaming services or download free MP3s from mental health organizations. Find a guide whose voice and style you like. Over time, you might not need guidance every time, but it’s always there as a support.
Make It Youth Friendly: Mindfulness doesn’t have to mean sitting in silence if that’s not your vibe. You can make it your own. Love music? Try a form of mindfulness by listening to a calming song and doing nothing else, just immerse in the music. More of a physical person? Use a quick stretching routine or a dance session as a mindfulness practice, focus on how your body moves and how it feels. If you’re artistic, draw or journal your feelings as a mindful evening ritual. The point is, there’s no one “right way” to do this. Experiment and choose techniques that you actually enjoy or at least find tolerable, you’re far more likely to stick with something you like. Mindfulness can be playing a sport, tinkering with a hobby, or quietly sipping tea, as long as you’re fully present.
Fit It Into Your Routine: A great way to build a habit is to attach it to something you already do. For example, if you take medication at a certain time each day, use that as a cue: after you take your meds in the morning, spend three minutes doing deep breaths. Or make it a ritual to do a short meditation right after brushing your teeth at night. Some people find morning meditation sets a calm tone for the day, while others prefer an evening routine to unwind, do what fits your schedule. You can also practice mini exercises throughout the day, perhaps a mindful minute in the car or bus before walking into class, or a breathing exercise in the restroom during a stressful shift at work. By integrating these practices into daily activities, they’ll start to feel natural.
Don’t Get Discouraged by Setbacks: Just as managing epilepsy has its ups and downs, so will managing stress. You might have weeks where you’re too busy or don’t feel like practicing mindfulness, and that’s okay. Be gentle with yourself and simply start again when you can. If you try one method and it doesn’t click, try another. Maybe meditation isn’t your thing, but you find that going for a run or doing yoga is your meditation, that still counts! The goal is to find your effective stress relief outlets. There’s never a one size fits all program; different people find relief through different activities. The key is discovering what works for you. And remember that these techniques are skills, the more you practice, the easier and more effective they become. The first few times you try to sit quietly with your thoughts might feel weird or even frustrating; that’s normal. Stick with it, and over time you’ll likely notice it gets easier to find that calm headspace.
Keep Your Medical Team in the Loop: While you work on stress reduction, continue taking any prescribed medications and following your neurologist’s advice. Let your doctor or epilepsy nurse know you’re practicing mindfulness or other techniques, they’ll likely be very supportive, and they might even have additional resources such as local workshops or therapy referrals. If stress or anxiety feel unmanageable, don’t hesitate to reach out to a mental health professional. Mindfulness is a great tool, but sometimes you might need extra help like counseling or medication for anxiety or depression, and that’s perfectly okay. Think of mindfulness as part of a holistic epilepsy self care plan, which also includes proper sleep, a healthy diet, exercise, social support, and good communication with your doctors. All these pieces together give you the best shot at seizure control and a happy life.

A colorful word cloud in the shape of a brain illustrates the many positive concepts associated with mindfulness, words like “breathe,” “notice,” “accept,” and “peace.” By practicing mindfulness, you can gradually train your brain to embrace calm and let go of stress. Over time, these mental shifts may help reduce seizure triggers and improve overall well being.

Finding Your Calm

Managing epilepsy is a journey, and learning to reduce your stress is one of the most empowering steps you can take on that journey. Mindfulness and relaxation techniques offer a way to regain a sense of control, you might not control when seizures happen, but you can control how you respond to the daily challenges that epilepsy (and life) throw at you. By practicing these techniques, you’re investing in your own peace of mind and health. Scientific studies and epilepsy experts back this up: people who actively manage stress often report better moods, improved quality of life, and yes, sometimes even fewer seizures.

Above all, keep a hopeful and patient mindset. Real change often comes gradually. You may start noticing small wins, like feeling a bit calmer during a situation that used to spike your anxiety, or noticing you slept better after a relaxation session. Celebrate those wins! Each one is a sign that you’re building resilience. And on tougher days, remind yourself that it’s okay to feel stressed or discouraged, what matters is that you have tools to help you cope now. As one neurologist wisely said about stress reduction for epilepsy, “It would be great if these techniques help reduce seizures. If not, there’s nothing to lose.” In other words, even if mindfulness doesn’t solve everything, it certainly won’t harm you, and it can still bring more calm and confidence into your life.

You’ve got this. Try out some of the practices that resonated with you, and take it one day at a time. Whether it’s a morning meditation, a weekly yoga class, or a simple habit of pausing to breathe, every bit of mindfulness you weave into your routine is a gift of self care. Over time, you might just find that you’re not only surviving with epilepsy, you’re thriving, with a clearer mind and a calmer heart. And remember, you’re not alone on this path. Your epilepsy community, healthcare team, family, and friends are there to support you. Together, let’s embrace the power of mindfulness and stress reduction to make each day a little more peaceful.