Stress And Anxiety

Stress And Anxiety

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.

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