Stress and anxiety put people in the hospital each day. It might not be typical to go to the physician to say “I think I’ve stress,” but the National Institutes of Health say that 80% of illnesses are caused by stress, directly or indirectly.
Potent hormones, such as adrenalin, are freed into your blood when you’re stressed and anxious. They trigger a rise in blood pressure levels, a faster heart and breathing rate, and faster conversion of glycogen into glucose. These are all great things if you need to flee a charging grizzly bear. Sadly, when these effects are extended, as they frequently are in modern life, the immune system is depressed, and the body suffers other negative changes.
Some of the common unwanted effects of prolonged stress consist of fatigue, pain in the muscles and joints, depression, anxiety, headache, mental confusion, and irritability. These stress reactions trigger your body to use an excessive amount of 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 final outcome was that meditation was not only beneficial at the time of practice, but that it significantly reduced anxiety as a character trait. The majority of the studies focused on transcendental meditation, but it is probable most techniques have similar outcomes. (Reported in the Journal of Clinical Psychology 45: 957974, 1989.)
To put it differently, meditation really can assist you to defend yourself against stress and anxiety. Deeper meditation most likely has the most advantageous effects, but what if you are short on time, or uncertain about learning to meditate? No worries. You will find two easy methods you can learn in a few minutes, and start using these days.
First, there’s 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, focusing on your breath. When thoughts and sensations come up, 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 really a mindfulness meditation. Whenever you are feeeling stress and anxiety, stop whatever you are doing, and take three deep breaths. After that watch your mind until you identify what is troubling you. Maybe you are concerned about something? There could be a letter you should write, or your neck might be sore. Attempt 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. Perhaps the best you can do is identify that there’s absolutely nothing you can do right now – so do that. Take care of every discomfort, so you are able to let it go. Your anxiety will diminish immediately.
Practice, and you will get better at finding what’s just below the surface of consciousness, bothering you. When you address these things, close your eyes, take three deep breaths, and you will feel much more relaxed and in a position to think clearly. Try it today. It’s a effective way to decrease your stress and anxiety.
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