What is Stress Response?
The Stress Response commonly referred to as ‘Fight or Flight’, explains the body’s reaction to a threatening stimulus and is instigated by the perceived inability to cope. It involves the brain reacting and stimulating the release of adrenaline to hyperactivate heart rate, blood pressure, and breathing rate. This puts the body in a state of alertness, where you may notice other symptoms consisting of sweating, dizziness, headaches, and negative thoughts to name a few! Whilst it is normal to experience stress from a number of sources in day-to-day life, too much stress can be significantly detrimental to health and well-being. The adverse effects of chronic stress on health status are significant, which is why it’s important to keep an eye on your stress. At Samvara Meditation, you can learn the perfect way to meditate to get rid of stress.
Why is important to reduce your level of stress?
It is important to reduce stress due to the long-term health adverse physiological and psychological effects on the body. The following conditions are commonly reported to be associated with chronic stress.
Burnout Syndrome
Burnout syndrome describes a state of exhaustion due to prolonged, intensely emotional, psychological and physical overload(1). Sufficient rest is essential to recovery following burnout.
Unintended Weight Changes
Negative emotions, as a result of chronic stress, release glucocorticoids and insulin which increases cravings for calorie-rich foods(2). This can lead to an increased risk of developing eating disorders such as binge eating disorder (BED) and consequently, rapid weight gain and obesity. Furthermore, stress can have the opposite effect and result in unintended weight loss due to reduced digestion functionality and increased energy metabolization when in a high-stress state(3).
Mental Health Problems
Dysfunction of the medial prefrontal cortex, which is the part of the brain responsible for cognition and emotion regulation, caused by chronic stress can lead to psychiatric disease onset such as depression and anxiety(4). Long term counseling coupled with short-term stress reduction exercises is recommended.
Sexual Dysfunction
Chronic stress is associated with sexual dysfunction in both men and women. In women, stress can be a distraction causing reduced sexual arousal and sensation(5). In men, erectile dysfunction has been identified as both a cause and effect of stress(6).
Hair Loss and Skin Problems
Despite a lack of extensive research, stress-induced hair loss can also be a consequence of high stress, however, it is suggested that this may be due to more traumatic psychological stressors rather than daily stressors(7). Hair loss can be treated with effective treatment from a reliable source, such as Pharmica Online Pharmacy. In regard to skin health, recent research reports that chronic stress is associated with the worsening of skin conditions such as eczema(8).
What is meditation and how can it improve your health?
Meditation
Meditation is reported to be one of the most effective strategies for reducing chronic stress and has received recently growing popularity(9). Meditation is a core component of mindfulness, which describes being present and aware of where we are and what we are doing; the aim is to be attuned with emotional, mental and physical processes(10). Mindfulness meditation incorporates three key methods for relaxation: emotion regulation, attention control and self-awareness(11).
Research reports that meditation can decrease stress, improve psychological well-being and enhance sleep quality(12). Furthermore, it has been reported to be as effective as physical activity in reducing stress and decreasing the likelihood of stress-related health issues; a combination of the two can form an effective integrated strategy(13). So, it’s clear that meditation and mindfulness are great for stress-busting…but what does it involve?
How do you meditate?
Meditation can take multiple forms and can consist of a range of approaches, below is a more structured 7 point guide to meditation(14):
- Sit Comfortably – Position yourself so you are stable but comfortable with no immediate distractions in your surroundings.
- Be aware of your arms and legs – Relax your arms with your hands on your knees. Make sure your legs are in a comfortable position; either cross-legged on the floor or feet flat on the floor if you are sat in a chair.
- Straighten up your posture – Engage your core and bring your shoulders back to straighten your spine… but don’t force it, being comfortable is key!
- Soften your gaze – Relax your eyes and do what feels natural… you can close them if you like.
- Notice your breathing – Be aware of how you breathe and the motion of breathing in and out… realize the movement of your chest as you inhale and exhale.
- Notice where your mind wanders – Whilst you are focusing on your breathing, your mind will drift… softly return your attention back to breathing when you notice other thoughts. Don’t get frustrated… this may take a few minutes.
- When you feel ready, open your eyes – Notice your surroundings, body, emotions and how you feel.
There is no set duration to meditate for, however, giving yourself enough time to properly relax is key. You could start out by meditating 5-10 minutes each day and then increase this if you find you want longer!