Mental Health is such a vital part of our overall health and wellness. A healthy mind sets the tone for our attitude and outlook on life. May is National Mental Health Awareness Month and a good time to take stock of how we are maintaining our own mental health. The previous year of 2020 brought so much anxiety and tension on a national level related to the Covid-19 pandemic and social unrest. The year brought many issues such as stress, fear, insecurity, addiction, loneliness, social isolation, job loss, and illness. These heightened negative emotions have caused a large number of people to develop more severe mental health episodes. According to a poll done by the Kaiser Family Foundation in July 2020, many adults were reporting specific negative impacts on their mental health and well-being, such as difficulty sleeping (36%) or eating (32%), increases in alcohol consumption or substance use (12%), and worsening chronic conditions (12%), due to worry and stress over the Covid-19 pandemic.
How common is anxiety related to stress?
According to the Anxiety and Depression Association of America (ADAA), anxiety is a normal part of life experience, but when anxiety interferes with daily life activities this can be disabling. Here are some facts related to anxiety provided by the ADAA:
Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year.
Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment.
People with an anxiety disorder are three to five times more likely to go to the doctor and six times more likely to be hospitalized for psychiatric disorders than those who do not suffer from anxiety disorders.
Anxiety disorders develop from a complex set of risk factors, including genetics, brain chemistry, personality, and life events.
What can be done to deal with stress and anxiety?
There is growing evidence that alternative therapies, that include deep breathing, mindfulness, and meditation can help a person with anxiety related to stress. These relaxation techniques can help a person deal with stress and decrease signs and symptoms of anxiety that can range from mild nervousness to more serious panic attacks.
A meditation technique that has been used to reduce stress and anxiety is Mindfulness-Based Stress Reduction that was developed by Dr. Jon Kabat-Zinn and his colleagues at the University of Massachusetts Medical Center’s Stress Reduction Clinic in the 1970s. This program is presented in an eight-week stress-reduction training program that trains people in mindfulness and helps them become familiar with their own behavior patterns, especially in relation to stressful situations. They also learn that although they cannot change the circumstances in their lives, they can learn how to identify the triggers and respond accordingly. Participants are taught the difference between responding to a situation versus reacting to a situation.
How can someone get started in a meditation practice?
Less structured meditation practices have been developed to introduce novices to meditation techniques. There are also meditation apps, such as Headspace that provide guided meditations for beginners. Starting a meditation practice can seem very intimidating to someone who has never meditated. People often ask questions like, should I sit cross-legged like a yogi, or do I totally need to clear my mind? In mindfulness meditation, people are taught how to focus on the inspiration and expiration of the breath. The act of focusing on the breath helps a person build the muscle of attention and mindfulness. When we focus on our breath we learn how to quiet our minds and stay in the moment.
Developing a meditation practice takes patience, self-compassion, and a quiet, comfortable place to sit. Recently, I attended an online meditation workshop provided by Mary Davis, an author, and spiritual teacher. This program targeted people who were beginning a meditation practice. The following Tools and Tips were shared and may be helpful to anyone who may want to start their own meditation practice:
Keep your meditations short to start. You want to be successful, so if 5 minutes seems long for you, take it back to 3 minutes.
Create a place for your meditation practice. Add a candle or crystal or some meaningful symbol.
Aim to meditate at the same time each day.
Add a second daily meditation in the afternoon or evening.
Once you started your practice, look for insights during the day.
Meditate with joy and gratitude.
Sit for a minute after the meditation to let go of the practice.
At the end of the meditation ask for assistance with your day.
Use meditation as the centerpiece of a larger spiritual practice.
Find a friend to be accountable with.
Dealing with stress and anxiety may require medical attention in addition to meditation practice. Speaking with a mental health professional is always recommended for further evaluation.