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Writer's pictureMegha Patel
1 day ago2 min read

Mindfulness and Stress Management

Updated: 8 hours ago



What is Stress?


Stress is the brain and body's response to a situation, challenge, or change. It's the body's response whenever you feel angry or nervous. When a stressful event happens the body is overcome with hormones to avoid danger. It is often referred to as a flight or fright response. Stress can become a chronic condition if it is not managed properly. It can raise blood pressure, heart rate, and blood sugar levels.


How to Respond to Stress?


Instead of denying your stress you should accept it and focus on the present instead of worrying about the future. A study was conducted to see the results of how being aware of stress has had an impact on a person. From the sample of 143 people 76.3% of female, in university the results are that being presently aware of your stress is linked to having a better ability to handle that stress.


What is Mindfulness?


Mindfulness is a type of meditation where you focus on being aware of what you are sensing and feeling in the moment. There are many ways to practice mindfulness such as breathing methods, using imagery, and walking. Practicing mindfulness can direct your attention away from experiencing stress, anxiety, and depression.


How to be more Mindful


  • You can recognize sensations in your daily lives such as food we eat, and the air we breathe.

  • Pick a time throughout the day such as lunchtime or in the morning and take in the sensations around you.

  • You can try something new such as sitting in a new seat or trying a new activity to help you see the world in a different way.

  • You can watch your thoughts and try not to make them go away but learn to deal with them through practicing activites such as yoga and walking to reduce stress.


Benefits of Meditation


Meditation has been proven to help with various conditions such as:

  • Stress

  • Anxiety

  • Pain

  • Depression

  • Insomnia

  • High Blood Pressure (hypertension)


Meditation can also help with keeping a balance of your thoughts and emotions by:

  • Improving attention

  • Improving sleep

  • Improving diabetes control

  • Decreasing job burnout

Types of Meditatation

  • Body Scan Meditation- Lie back with your legs pointed forward and your arms at your side and your hands facing up. Focus on each part of the body and be aware of any sensations, thoughts, and emotions.

  • Sitting Meditation- Sit in a comfortable spot with your back straight and your feet flat on the floor. Begin to take deep breaths in and out. Focus on your breathing and keep note of any thoughts that happen.

  • Walking Meditation- Find a quiet place and begin to walk slowly. Focus on your walking and take in your surrounding and sensations.


There are many other ways than meditation to practice mindfulness such as:

  • Yoga

  • Journaling

  • Lighting a Candle

  • Mindful eating

  • Listening to music


Sources

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