We get burdened daily with so many life activities. There is work or school, or both personal upkeep, and family-related activities. After all these, we still try to make out time for leisure and relaxation, which can prove difficult in a fast-paced world. Hence, anxiety and stress become part of the daily experience for most persons. If you have often wondered how to reduce stress and anxiety, this article offers answers.
Goodbye Stress and Anxiety with Meditation
Research reveals that there is a global increase in stress and anxiety levels daily. Stress and anxiety can lead to other significant issues, and with its rising levels worldwide, everyone is likely a ticking time bomb.
Feelings of anger, frustration, danger, or mental pressure which have built up to an unacceptable level are direct causes of stress and anxiety. This creates a threat that the body has to defend itself against. The defense takes the form of a ‘flight or fight’ response, which leads to an adrenaline rush caused by the release of hormones. These hormones will thus increase blood pressure and cause an abnormal rate of blood flow to the muscles.
When this happens, someone afraid of heights can easily jump down from the second floor of a burning building. Also, someone who hates taking prescribed medications may abuse a medication just to ‘feel good.’ These scenarios are not conclusive ones or the best when talking about anxiety. They are the worst-case scenarios of how stress and anxiety can play out. Stress and anxiety from work, physical pain, relationship issues, and other day-to-day incidences can also be quite disturbing.
Although high levels of stress can lead to life-threatening health conditions such as heart-related problems, chronic pains, or insomnia, the stress in itself is not life-threatening. It is a common experience most people have and can manage properly. Recently, meditation has emerged as a potion to reduce stress and anxiety, and panic attacks quickly. How effective is this form of relief? Well, let’s see.
Meditation Controls Stress
Meditation causes an opposite body reaction by balancing blood pressure, pulse rate, and bringing breathing back to normal. This is against the flight or fight reaction a person experiences when tensed. High blood pressure and unsteady breath are the first things a stressed or anxious person usually experiences. Practicing meditation can help reduce stress and anxiety quickly and create balance again. Regular meditation sessions help to balance metabolism and prevent anxiety-induced sweating or stooling. In a tense situation, one’s metabolism can experience imbalance and trigger unpleasant chemical reactions such as stooling or vomiting. Meditating can help create balance in such circumstances and give relief from stress and anxiety.
Meditation helps to release happy hormones and enhance a good mood. Shifting the focus to mind-relaxing meditating techniques can lead to the release of happy hormones and relaxed muscles.
Meditation improves digestion and healthy eating. When you feel stress and anxiety, it’s possible to binge on unhealthy foods hoping they make you feel better. Meditation changes this by encouraging healthy eating. Healthy eating and proper digestion are effective to reduce stress and anxiety.
Different Meditation Techniques
Meditation is a training of sort. It subjects the mind to the individual’s control through a series of practices with an end result of a completely relaxed, energized, and strong system. It involves different activities, so there is no one primary meditation technique that solves all your problems. Below are some meditation techniques that help to reduce stress and anxiety.
1. Concentration Meditation Technique
As the name implies, you need to maintain focus on one thing such as your breath, a sound, or repetition of a word or mantra. These practices sound simple but can be difficult because the average human has a short attention span. Concentrated visualization is an art that, once mastered, proves very beneficial for easing the mind and relieving stress quickly.
2. Mindfulness Meditation Technique
This is the opposite of the concentration technique because it helps you focus on wandering thoughts and chaotic emotions. It helps you to be aware of without getting involved. The goal of this meditation technique is that with the time you can develop inner balance and make better judgments. Your thoughts, although chaotic at times, won’t rule you because you are aware and in charge.
3. Movement Meditation Technique
This technique involves a lot of movements such as walking, exercising, yoga, and other physical stress relief activities. These movements promote release from stress and anxiety. Regular to vigorous movements lowers stress hormones in the body. They also help release the right hormones into the blood for a well-balanced system.