Stress And Anxiety
By Steven Gillman
Stress and anxiety put people in the hospital
every day. It may not be common to go to the
doctor to say "I think I have stress,"
but the National Institutes of Health say
that 80% of illnesses are caused by stress,
directly or indirectly.
Powerful hormones, including adrenalin, are
released into your blood when you're stressed
and anxious. They cause a rise in blood pressure,
a faster heart and breathing rate, and faster
conversion of glycogen into glucose. These
are all good things if you need to escape
a charging grizzly bear. Unfortunately, when
these effects are prolonged, as they often
are in modern life, the immune system is depressed,
and the body suffers other negative changes.
Some of the common negative effects
of prolonged stress include fatigue, pain
in the muscles and joints, depression,
anxiety, headache, mental confusion, and
irritability. These stress reactions cause
your body to use too much energy, which
can eventuaLLY result in physical and
mental weakness.
Stress And Anxiety Relief
At Stanford University, an analysis of
146 meditation studies was done. The conclusion
was that meditation was not only beneficial
at the time of practice, but that it significantly
reduced anxiety as a character trait.
Most of the studies focused on transcendental
meditation, but it's probable most methods
have similar results. (Reported in the
Journal of Clinical Psychology 45: 957974,
1989.)
In other words, meditation really can
help you defend yourself against stress
and anxiety. Deeper meditation probably
has the most beneficial effects, but what
if you're short on time, or uncertain
about learning to meditate? No worries.
There are two simple techniques you can
learn in a few minutes, and start using
today.
First, there is a breathing meditation.
It starts with just closing your eyes,
and letting the tension drain from your
muscles. Then let go of your thoughts,
as much as you can, and breath deeply
through your nose, paying attention to
your breath. When thoughts and sensations
arise, acknowledge them and return your
attention to your breath as it goes in
and out. That's it. Just do this for five
or ten minutes.
The second technique is a mindfulness
meditation. When you are feeeling stress
and anxiety, stop whatever you're doing,
and take three deep breaths. Then watch
your mind until you identify what is bothering
you. Maybe you're worried about something?
There could be a letter you need to write,
or your neck could be sore. Try to identify
every little irritation.
Then do something with these stressors.
Make a call that's on your mind, take
an aspirin, put things on tomorrow's list.
Maybe the best you can do is recognise
that there's nothing you can do right
now - so do that. Take care of each irritation,
so you can let it go. Your anxiety will
diminish immediately.
Practice, and you'll get better at finding
what's just below the surface of consciousness,
bothering you. Once you address these
things, close your eyes, take three deep
breaths, and you'll feel more relaxed
and able to think clearly. Try it now.
It's a powerful way to reduce your stress
and anxiety.
Steve Gillman has meditated and studied
meditation for over twenty years. You
can find a good mindfulness exercise and
subscribe to The Meditation Newsletter
at: http://www.TheMeditationSite.com
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