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Anxiety Help Through Meditation: How the ‘Here and Now’ Enhances Your Life

Anxiety Help Through Meditation: How the ‘Here and Now’ Enhances Your Life

Is there a “magic pill” that could solve all your stress and anxiety? Unfortunately, the answer is no.

In a world that’s becoming increasingly more stressful, people are now experiencing the symptoms of stress and anxiety more than ever before.

Many of the solutions you’ll find on a typical Google search will tell you to “reduce stress” or “avoid stress,” but there’s a problem with that logic.

Not all stress is avoidable or reducible. So what are you left to do? Anxiety help is possible, and it’s as simple as adding a daily meditation practice to your life.

Read on to find out how practicing meditation for anxiety is a smart solution.

Crush Anxiety and Stress with Meditation

You may not be able avoid the stressful board meeting, the sales call, or your kids jumping off the bed, but you can strengthen your brain’s ability to handle and deal with your anxiety and stress. If you can build your stress-handling muscle, you’ll be better equipped to tackle your anxiety and your stress.

Do you want to learn how to reduce the feeling of stress and anxiety so you can start living your life again? Meditation may hold the key.

Meditation has become the go-to brain strengthening training for people like Tony Robbins, Oprah Winfrey, and Tim Ferris. In this article, I’ll show how meditation can help and how to get started, even if you’ve never meditated before.

Train Your Brain: Rewiring the Firing

Meditation isn’t just a spiritual practice. It’s more like a brain exercise.

If you want to build strong muscles, you need to go to the gym and exercise. Which muscles you choose to exercise will determine which muscles get stronger.

The same goes for your brain.

There’s a saying in neuroscience that says, “The brain wires the way it fires,” which means the more we participate in a specific way of thinking, activity, or habit, the more the brain will actually build more wiring to make that process easier the next time around.

When the brain is constantly stressed and anxious, it begins laying down wiring to make that process easier, which is the opposite of what you want.

So rather than trying to completely eliminate stress from your life, you need to train your brain to better resist and handle stress and anxiety.

Pump the Brakes on Stress

The brain has two modes of operation: Sympathetic (Fight-Or-Flight) and Parasympathetic (Growth, Health, and Relax). Imagine the sympathetic nervous system as the brain’s “gas pedal” and the parasympathetic nervous system as the “brake pedal.”

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Chronic stress and anxiety pushes on the “gas pedal” and hardwires your brain to become more sympathetic dominant (stuck in stress), which shuts off the parasympathetic mode (relax mode), making it more difficult to calm down, relax, and reduce anxiety and stress.

Meditation pushes the brake pedal and helps the brain strengthen the parasympathetic side of your nervous system, which helps you to restore balance and calm.

Mindfulness meditation, a meditation technique that emphasizes focusing on the present moment, trains the brain to shut off the signals producing anxiety and stress by simply doing something as simple as concentrating on your breathing. [1]

By focusing on the “here and now,” it helps the brain become more aware of the source of your stress and anxiety, while simultaneously training the brain to become more resilient against stress and anxiety.

Destroy Your Stress Hormones

When your brain is stressed, it promotes the release of cortisol, your body’s stress hormone, to help the body deal with your stress. It’s a healthy, natural response to stress for a short period of time; but, it is not meant to be a long-term solution to the work, financial, or relationship stress that may be causing it.

Chronic high levels of cortisol from stress and anxiety can interfere with your energy, slow brain performance, promote weight gain, and increase the risk of depression. [2]

Mindfulness meditation has been shown to decrease your stress hormone, cortisol, which can help you feel more energized and healthy while simultaneously crushing stress and anxiety. [3]

Ramp Up Your “Feel Good” Chemicals

Not only does meditation lower the symptoms of your stress and anxiety, it also boosts the chemicals in your brain that make you feel happier. [4]

Chronic stress and anxiety can lower your brain’s “happy” neurotransmitter, serotonin, as well as your brain’s “feel good” neurotransmitter, dopamine.

  • Low serotonin levels can make you feel more sad, unhappy, lethargic, depressed, and anxious.
  • Low levels of dopamine can make you feel unmotivated, less resilient to stress, tired, and forgetful.

Studies show that meditation can increase the levels of serotonin and dopamine in the brain, helping your brain not only crush stress, but allow you to feel happier, motivated, and energized.

Help Make Lasting & Positive Change

Do you feel like you are always stressed and anxious as though it is the preset mode of operation for your brain?

Would you like to be able to change that? Meditation may be the solution to lasting change and results.

Science has shown that the brain continues to change and reorganize itself throughout your lifetime depending on your lifestyle and your experiences. This is called neuroplasticity. One of the most influential promoters of neuroplasticity is a protein called Brain Derived Neutrophic Factor (BDNF).

BDNF helps the brain produce more brain cells, create new connections in the brain, and helps protect the brain against damage and stress. BDNF can help your brain adopt new healthy habits easier, learn faster, and even promote a healthy brain.

Meditation can increase the production of BDNF and help your brain reprogram itself for less stress, less anxiety, and more happiness. [5]

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Make Your Brain Bigger and Stronger

So is meditation only helping you manage feelings and emotions?

It turns out that meditation does more than meets the eye. Not only can meditation make you feel less stressed and anxious, it can actually change the physical structure of your brain.

One study in particular found that regular meditation increased the thickness of the brain. A thicker brain is a stronger brain. [6]

One area of the brain that scientists discovered an increase in thickness was in the insula of the brain. The insula is thought to be a center for controlling consciousness, awareness, and emotion regulation.

This means that meditation can help you increase the work capacity of the portion of the brain that regulates your consciousness and emotions.

Put Yourself In The Driver’s Seat

Often times, people who are chronically stressed can feel “out of control” of their stress and anxiety and constantly feeling overrun by the source of their stress.

Anxiety and stress act like a fire alarm in the brain. When you are stressed, often your concentration is on the feeling or source of your anxiety, not the solution.

This can make you feel like a passenger in your own mind, constantly rebounding from your emotions.

Meditation teaches you to calm the constant fire alarm of stress to gain perspective and clarity on the solutions.

Meditation trains your brain to regain control over your thoughts and emotions, which allows you to get back in the driver’s seat with your hands on the wheel and control the direction and course of your mind.

Meditation Techniques When Your Brain Won’t Turn Off

1. 5 Minutes a Day Can Make a Major Impact

Little steps still lead to large goals.

When you first started working out, did you start with a full marathon?

Of course not. You trained your way up.

You can use the same strategy for meditation. You can start with just as little as 5 minutes a day, adding a minute at a time to progress further.

You don’t have to be a Buddhist Monk, meditating for hours a day, to experience the benefits mentioned earlier.

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Even if you are busy, you can still find at least 5 minutes during your day to step away and find a quiet spot to take some time for yourself and meditate.

“If you don’t have 10 minutes, you don’t have a life.”
– Tony Robbins

Try meditating at different times of the day. Some people prefer morning, while others prefer afternoon or evening. Find what works best for you.

Start with meditating just 5 minutes a day and begin building up a minute at a time until you reach 20 minutes.

2. Box Breathing has Big Benefits

A simple yet powerful way to start is by concentrating on your breathing. This helps to block all distractions and bring your brain to the present moment.

Box Breathing” is a great technique to start with. Here’s how it works

  1. Inhale for 4 seconds.
  2. Hold the top of your inhale for 4 seconds.
  3. Exhale for 4 seconds.
  4. Hold the bottom of your exhale for 4 seconds.

*Repeat as often as necessary

.

Deep and slow breathing has been shown to activate the “brake pedal” of your brain, helping your brain to deactivate the stress response and activate relaxation and attention. [7]

Counting the time of your inhales and exhales helps to keep your focus and attention during your meditation.

3. Try Out Some Tools of the Trade

There is no shame in seeking help, especially when it comes to meditation.

In today’s modern age, you have access to more technology and resources than ever before. Why not use them to help make meditation easier and more effective?

Using helpful tools like the ones listed below can help you avoid distractions and help you stay consistent with your meditation.

Here are some helpful tools available that can help you with your meditation.

  • Guided Mediations: Youtube videos, CD’s, and podcasts can be a great way to get started and pick up new ideas for your meditation practice.
  • The Headspace App: The Headspace app is an Apple/Android app that has plenty of guided meditations to help you get started and continue your meditation practice in as little as 10 minutes a day.
  • Music: Find nice relaxing instrumental music that you can play through your headphones to block any distractions like dogs barking, the neighbor mowing their lawn, etc.
  • Classes: Many cities have local classes or meet ups, where you can go for free or for a small fee and get some guidance for the meditation. You can also meet other like-minded individuals who you can connect with.
  • Timer: You don’t want to have to continually check the clock to see if your time is up. Set a timer that will do that for you.
  • Advanced Technology: There is some amazing state-of-the-art technology available today such as Muse. Muse is headset that measures your brain waves and gives feedback during your meditation to help you stay on track, while also tracking how you are progressing.

4. Keep Consistent

In the beginning, it’s natural that your mind will begin to wander as you meditate. Don’t be too hard on yourself if this happens. Just bring your focus back and keep going.

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If you want to lose weight at the gym, do you think you’ll get results if you only go once a month?

Not likely.

The key to creating change in the brain is effort and consistency. Consistency is one of the most important factors in getting the benefits of meditation while making it a lasting practice.

Remember the saying mentioned earlier? “The brain wires the way it fires.”

In order to create new wiring and to feel more in control of your stress and anxiety, you need to consistently “fire” the brain enough times to stimulate your brain to rewire itself.

Over time, meditation will become easier and the benefits will last longer.

5. Take It One Step Further

As you become more comfortable with meditation and it becomes easier to calm your mind and focus, you are left with an amazing opportunity.

As you reach a state of calm focus, the brain waves change pattern and your brain becomes very attentive and receptive to what you put your focus on.

This gives you a great opportunity to start programming into your brain the things you want to achieve from your meditation.

For instance, you can start focusing your thoughts and attention on:

  • What you are grateful for
  • Positive affirmations
  • Visualizations
  • Mantras or sayings that are meaningful to you
  • Prayers

Where to Go From Here?

Meditation can have profound and long-lasting effects on your brain. There is a reason why some of the most successful and happy people have sworn by meditation as one of the most important influences on their life.

Meditation isn’t as complicated as it may seem and there are plenty of simple strategies, tools, and resources to get started even if you are brand new to meditating.

If you are ready to get back in the driver’s seat and get a hold of your stress and anxiety, there is good news for you. Anybody can do it and you can start with only a few minutes a day to start experiencing results. So go ahead and get Zen!

Featured photo credit: The Digital Artist/ Pixabay via pixabay.com

Reference

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Dr Brady Salcido

Dr Brady is a Doctor, Podcast Host, and Brain Optimization Expert sharing how you can use your lifestyle to upgrade your life.

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Last Updated on September 25, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

We’ll never ask that person we like out on a date because we always think we’re not good enough.

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We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

So, how can we tap into the power of positivity?

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“Happiness cannot come from without, it comes from within.” – Helen Keller

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

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You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

Here’re 60 Things To Be Thankful For In Life that can inspire you.

4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking.

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Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember:

You are (or will become) what you think you are.

This is reasonable enough to be proactive about whatever is going on in your head.

More About Staying Positive

Featured photo credit: Lauren Richmond via unsplash.com

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