✍️ Blog Post | Mindfulness to Reduce Anxiety (Mindfulness Blog Series)
Mindfulness Blog Series
The Prevalence of Anxiety
According to the National Institute of Mental Health (NIMH), an estimated 31% of Americans aged 18 or older have experienced one or more anxiety disorders at some point in their lives. There are several different types of anxiety disorders, including generalized anxiety, social anxiety, post-traumatic stress disorder (PTSD), and obsessive-compulsive disorder (OCD), just to name a few.
People can experience anxiety at any time; some at work or school, others at home or out in public. While most people are usually able to cope with their anxiety and stress, sometimes the burden simply becomes too much that people break down because of it. Anxiety can interfere with your life, affect your personal relationships, reduce your confidence, and prevent you from performing at your peak when it comes to work, school, or any goal you set out to accomplish.
The Science of Stress
Understanding how our bodies react to stress is key to managing our anxiety. When our brains interpret a situation as stressful or harmful to us, our bodies’ sympathetic nervous system begins to take over. This is our bodies’ natural and automatic process that occurs when we feel threatened. Also known as your Fight, Flight, or Freeze response, this physiological reaction to stressful situations or events allows us to prepare to face our stressor or safely run from it. In some cases, we can become so overwhelmed by our fear that we take no action at all.
Our natural response to stress is our built-in survival mechanism, which has been passed down from generations in order to keep us safe. Whether we are face-first with a lion, or having a disagreement with our boss, our bodies’ reaction to stress is still the same. The difference is, when we successfully retreat to safety from the lion, our cortisol and other chemical levels will return to normal shortly after we are away from the threat. However, when we are in environments or situations that cause us continual stress, then we start to run into problems. Working or living in a toxic environment, dealing with a narcissist, having to be at your boss’s beckon call, not feeling comfortable in your own skin, and so many other reasons can nag at us and cause irreparable damage.
In Hans Selye’s General Adaptation Syndrome model, there are three stages that people undergo when stressed repeatedly or over extended periods of time without relief from the cause of stress. During the first stage, the body goes into a state of alarm at the realization of a threat. In this stage, cortisol is released by the body. The second stage is where the body becomes unable to cope with the strain until its resources are depleted. Finally, the body breaks down, which includes the exhaustion of the immune system. Because of this, the body is unable to fight off sicknesses, which then expose the individual to illnesses. In some cases, the body may start to turn on itself by manifesting that stress into physical illness and disease, such as autoimmune disorders.
Mindfulness for Stress Reduction
Mindfulness is one effective method that can help reduce your stress and anxiety levels. By calming the mind, you can come to solutions that weren’t apparent to you before, relax your body and release excess cortisol, prevent physical exhaustion from stress, and improve your concentration and focus. Additionally, mindfulness helps empower you to look at your situation from a higher perspective, allowing you the ability to take control of your situation.
Eventually, the things that are considered threats (the things which cause you stress and anxiety) become easier to manage. Since stress can make people prone to illnesses, reducing stress can help in maintaining good health. The practice of mindfulness and meditation, therefore, can result in improved health and resistance to illnesses.
Start a Mindfulness Practice
So, the next time you feel stressed out, or your anxiety is through the roof, take a moment to center and ground yourself. There are many options available to help walk you through the mindfulness and meditation process. Download an app or find a guided meditation on YouTube, like Total Healing’s Mindfulness Meditation to Relieve Stress available below. While your problems won't go away, you can at least become mentally prepared to face them through the ancient practice of mindfulness.
Or challenge yourself to a 21 Day Mindfulness Meditation Challenge!
Try this excellent series --> 21 Day Positive Mindfulness Meditation Challenge - YouTube
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One of the best ways to prioritize your health is by meditating daily. Meditation has several positive benefits on your physical and mental well-being. In fact, meditation is one of the most effective ways to relieve and manage stress.
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A Beginner's Guide to Mindfulness to Improve Your Body, Mind, and Spirit
Stress alone is a large contributor to illnesses such as cardiovascular disease, obesity, and other serious health conditions. It is predicted that stress is responsible for at least 120,000 deaths a year in the US. With the problem of stress in mind, it is imperative to find a way to relieve stress and help manage other mental health problems.
Mindfulness is a helpful tool for anyone, and it does not need to take up an excessive amount of time in your life. Still, practicing mindfulness can be difficult if you've never done it before. You might not know where to start or how to do it. But in Total Healing’s Mindfulness E-Course, you’ll learn the key tips and tricks for mindfulness. Once you have learned these tips, mindfulness will be an extremely easy and health-promoting tool that you can incorporate into your daily life.
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