Meditation and stress Buddha head encased in tree roots One of the most common reasons that people cite for wanting to learn meditation is to reduce stress. Stress is of course unavoidable, and the point of stress reduction and stress management programs is not to eliminate stress from our lives entirely. Life is always going to be full of challenges, and a life without some turmoil is not only impossible but is also undesirable. Many stress therapists, of course, recognize that regular meditation and relaxation can be of significant help in reducing stress to manageable and healthy levels, and relaxation and meditation exercises are now widely taught. Many therapists and psychiatrists are taking up meditation themselves, not only so that they can teach it more effectively to others but in order to deal with the very stressful demands of their own jobs, which can result in burnout. A considerable amount of research has shown that meditation has benefits on mental health, including a reduction in proneness to depression, an increase in emotional positivity, and an increased ability to deal with life’s inevitable stresses. People often think of meditation as being nothing more than relaxation, and there is a famous book on meditation and health entitled “The Relaxation Response.” Meditation, however, not only involves relaxation (the cessation of unnecessary effort) but promotes mindfulness, which helps the stress-sufferer to recognize unhelpful patterns of thought that give rise to the stress response, and also involves the active cultivation of positive mental states such as lovingkindness, compassion, patience, and energy. Understanding stress Stress is a disorder of well-being that is triggered by such pressures as the demands of work, interpersonal conflicts, money worries, or family problems — and often a combination of similar factors. It is said that a certain amount of stress is essential to well being. We all probably remember times when we performed well under pressure, perhaps exceeding our expectations of what we are capable of achieving, and experiencing an increased sense of self-esteem and pride. But when we become overloaded with challenges, and have insufficient time to relax and absorb change, the strains we live with can be damaging to our physical and emotional health. Our autonomic nervous system (the part that regulates how our unconscious physiological processes function) is divided into two parts – the sympathetic and the parasympathetic autonomic nervous systems. The sympathetic nervous system is responsible in part for the “fight or flight” response. It is stimulated when you are under pressure, and results in increased arousal. The parasympathetic nervous system does the opposite – it returns your system to a balanced, or homeostatic, state. Normally, we would face a stressful situation and the sympathetic nervous system would kick in and put us into a state of arousal, which would help us to deal better with whatever it is that’s causing us stress. Then the parasympathetic system steps in and calms us down, returning our system to a state of balance and relaxation. In this context, the stress response is a healthy and useful adaptation to our environment. But what happens with stress is that the sympathetic nervous system is continually triggered, and our parasympathetic system doesn’t have the time or opportunity to bring things back to a balance. When the sympathetic nervous system is in “always on” mode in this way, it stops being a helpful response and starts becoming a problem. When we are in “fight or flight” mode we are more likely to respond aggressively at inappropriate times, leading to further stress due to conflicts with others. We are also more likely to make decisions based on short term thinking, because we are very focused on the problem right in front of us. By not paying attention to the long view, we store up problems for the future, which results in — you guessed it — yet more stress. So what happens is that our stresses become self-reinforcing. This is when stress becomes a trap, and it’s usually when we start to realize that we have to do something about it. The relaxation response: Bringing your nervous system back into balance Stress is necessary for life. You need stress for creativity, learning, and your very survival. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance. Unfortunately, overwhelming stress has become an increasingly common characteristic of contemporary life. When stressors throw your nervous system out of balance, relaxation techniques can bring it back into a balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response. When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for “fight or flight”. While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. The relaxation response puts the brakes on this heightened state of readiness and brings your body and mind back into a state of equilibrium. Yoga and tai chi for stress relief Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Practiced regularly, it can also strengthen the relaxation response in your daily life. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions. Making relaxation techniques a part of your life The best way to start and maintain a relaxation practice is to incorporate it into your daily routine. Between work, family, school, and other commitments, though, it can be tough for many people to find the time. Fortunately, many of the techniques can be practiced while you’re doing other things.
Posted on: Wed, 24 Jul 2013 09:23:46 +0000
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