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Mindfulness and stress: The links in the chain

That mindfulness can reduce stress levels has been established by many research studies. How does that happen can be understood more clearly by understanding what happens when we are under stress and what changes does mindfulness bring which act counter to it.

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Momentary and prolonged stress and our nervous system

When we come under stress, our nervous system reacts to the threat or the emergent situation by releasing steroid hormones called glucocorticoids, including cortisol. The stress-hormones released to manage the stressful situation helps in reduction of inflammation and regulating the immune system. The effect of increasing the blood flow to our limbs for “flight or fight” action. This condition gets back to normal when the stress-causing condition is removed. However, when the condition of stress get prolonged for days or months, then these hormones result in miscommunication between the immune system and the hypothalamic-pituitary-adrenal axis.

Read more: Benefits of Mindfulness Meditation- Physical, Mental & Emotional

Stressful conditions increases blood pressure, reduce immunity and disrupt normal functioning of respiratory, digestive, excretory and circulation systems. Increase blood pressure creates cardiovascular issues. Reduction in our immunity level to fight the diseases and makes susceptible to more diseases. The effect of stress on mental health is also telling. It results in depression, bipolar disorder or post-traumatic stress disorder.

What does Mindfulness Meditation do?

By bringing the attention to present and letting the thoughts pass by without being judgmental about these, we try to break the cycle of anxiety-creating thoughts and environmental stress factors. Mindfulness helps in breaking free from this chain. This diversion of the attention from stress-causing factors to, say, your own breath and learning keep yourself to the present helps in calming down the mind. By training the mind with regular practice of mindfulness meditation to let the thoughts pass by without obstructing, exploring deeply or suppressing these, you begin to let thoughts remain just thoughts. Once you become habitual with this art, you are you not perturbed by adverse, stress-causing thoughts.

By being in the present and not being judgmental, there is a reduction in release of the stress-response hormones as amygdala part of brain reduces its activity. This, in turn, works to normalize blood pressure and makes the heart rate slow down. This prevents damage to heart and brain and normalizes other systems of the body. When you do mindfulness meditation regularly, all your body systems begin to restore the normal functioning.

By practicing mindfulness, you do not respond immediately to any stressful situation but have a brief ‘pause’ time to reflect on the best course of action to take. There is also a greater awareness of self- about what is happening to the body and what needs to be done well in advance to prevent physical or mental harm.

Read more: Can Mindfulness Meditation Improve Sexual Health?

Therefore, mindfulness helps to disrupt the stress and initiate the process of restoration of physical and mental health which was damaged due to prolonged or chronic stress levels. Initiation to mindfulness amidst stress or anxiety is possible with commitment and discipline. There are many ways to make this beginning. You just need to acknowledge that stress is there and you have to get over this with resolve of practicing mindfulness daily.