少一点烦恼,多一些和平：如何冥想缓解压力

发布时间：2024-11-22 00:13

尝试一些压力管理技巧，如瑜伽或冥想 #生活常识# #职场技巧# #工作压力缓解#

Alittlelessworry,littlemorepeace:how

meditationreducesstress

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Itisthefirstbenefitofmeditationtoberesearchedandrecognisedsincethelate60s,andthereasonmedicalpractitionersbroughtitintoWesternpublic

awareness:reducingstress.

Nowmaybeagoodtimetounderstandhowmeditationreducesstress,asthenewyearbegins,realityresurfacesaftertheholidays,andwe‘vejustexperienced

whatanalysissuggestsisthegloomiestdayoftheyear–BlueMonday.

Whatisstress?

Weallknowit…it‘sthefeelingofworryandanxiety,oftoomuchpressure.Itcouldbeaboutanything.Somefeelitmorethanothers,anddifferentthings

causestressfordifferentpeople.Sometimeswe‘renotevenawareofit,andthensomethinggoeswrongwiththebodytoinformusthatwearestressed.

Stresshadaveryusefulroletoplayinthedaysofhuntingandgathering.Headspacehasagreatsectiononwhywegetstressedhere.Inessence,itevolvedto

alertusofphysicaldangersothatour―fightorflight‖responseistriggeredbythepartofthebrainthat‘sknownastheamygdala(atermwewillcomeacross

frequentlyonthissite).Whilethiswasatremendoushelpforourancestorswholivedaperilouslifefrommomenttomoment,itonlygetsinthewayofthelife

weleadtodaywhenwedon‘thavetobeafraidofbeingattackedbywildanimalsaroundeverycorner.

Appropriatedosesofstresscanbehealthyandeffectiveatmakingusdealwithsituations,butunfortunatelyourstressreflexhasstayedonhighalerteven

thoughdangerstoourminute-to-minutesurvivalhavediminished.Thiscausesaproblembecausestressstopsthenormalfunctioningofthebody.

―Ourbloodisfloodedwithadrenalineandcortisol,increasingourheartrateandblood

pressure,aswellasourrespiration….Thebody…shutsdownlongertermprojectswhich

aretakingupenergy.Ourdigestiveprocesses,immunesystem,growthandreproductive

processesareinhibited(notimeforeatingornookiewhenwe‘rebeingchased!)‖–Get

SomeHeadspace

IntheUK,astudybytheUniversityofCambridgeandUniversityofHertfortshirefoundthatmorethan8millionpeoplesufferfromanxietydisordersayear–

whichcoststheUKalmost£10billionannually.―Thefigureincludescostoftreatmentandlostproductivityandcoversproblemsfromstresstoobsessive

compulsivedisorder.‖[1]

ResearchcommissionedbytheUK‘sMentalHealthFoundationin2009foundfromapollofover2007Britishadultsthat“81%ofpeopleagreethat„the

fastpaceoflifeandthenumberofthingswehavetodoandworryaboutthesedaysisamajorcauseofstress,unhappinessandillnessinUK

society‟”.

Thelistofstress-relatedillnessislong,rangingfromeatingdisorders,depressionandpanicattackstoheartproblemsanddiabetes;italsomakesitmore

difficultforthebodytocombatdiseasessuchascancer.

Andfinally,beingtoostressedstopsusfromdealingeffectivelywithwhat‘scausingthestressinthefirstplace.

Stress-reduction:universallyagreedtobeoneofthe

mainbenefitsofmeditation

In1968,agroupfromtheTranscendentalMeditation(TM)movementapproachedHerbertBenson,aphysicianatHarvardMedicalSchooltoaskhimtodoa

study,claimingTMcouldlowerbloodpressure.Hesaid―no‖initially,buthiseventualinvestigationledtothepublicationofTheRelaxationResponse–a

bookbasedonsomeoftheTMtechniques,thatrevealshowtoelicitarelaxationresponsein9steps.By1986itwasabest-sellerandrecommendedby

clinicianstostressedpatients.