Meditation as Stress Therapy

Stress Therapy

Meditation is a great stress-buster. It relaxes the body and mind and enhances coping ability.


Our lifestyle is full of worries, frustrations, demands on our time and energy, anxiety and tension. Stress is the normal result. A little bit of stress is good for us because the stress hormones make our senses become sharper and enhance our focus. But, beyond a certain point, stress can be damaging to our health.

Although you can be stressed physically, much of the stress you experience comes from your mind. 'Relaxation response' or the state of deep rest can counteract stress. Just like stress hormones, relaxation hormones, too, are naturally produced by the body. You can boost the relaxation response through relaxation techniques. Meditation is a mind-body therapy that uses relaxation technique (remember breathing?) to reduce stress levels and boost feelings of peace and tranquility. Once the mind is peaceful, clear and calm, you can cope with any stressful situation.

There are many types of meditations that are good stress therapies - guided meditation, mantra meditation, Transcendental meditation, and yoga are some of them. All of these therapies share the same goal of giving you a sense of inner peace and calming the mind.

A number of research studies have been conducted to scientifically prove the benefits of meditation as a stress therapy. One such study, funded by NCCAM, found that mantra meditation may help HIV-positive individuals develop coping skills and reduce anger. The mantras help them examine stressful situations in non-judgmental way reducing the chances of an angry response and increasing acceptance-based response.

Another research from Maharishi University of Management and an American University suggested that Transcendental Meditation (TM) significantly improved psychological distress, anxiety, depression, and coping ability associated with stress in the young adults.

References:

1. Slagter H. A., et al. Mental training affects distribution of limited brain resources. PLOS Biology, June 2007.
2. Bormann JE, Carrico AW. Increases in positive reappraisal coping during a group-based mantram intervention mediate sustained reductions in anger in HIV-positive persons. International Journal of Behavioral Medicine. 2009;16(1):74�80.
3. Nidich SI, Rainforth MV, Haaga DAF, et al. A randomized controlled trial on effects of the Transcendental Meditation program on blood pressure, psychological distress, and coping in young adults. American Journal of Hypertension. Dec 2009;22(12):1326�1331.
4. Bonadonna R. Meditation''s impact on chronic illness. Holist Nurs Pract. 2003 Nov-Dec;17(6):309-19.
5. Bacci Ingrid and Richman Meryle. Fibromyalgia and the Sympathetic Nervous System. Advance News Magazine for Physical Therapists & PT Assistants. February 18, 2002, Vol. 13 . Issue 4. Page 33
6. Meditation and Brain Function: A Review - (http://www.eubios.info/EJ141/ej141j.htm)
7. Effect of Compassion Meditation on Neuroendocrine, Innate Immune and Behavioral Responses to Psychosocial Stress - (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695992/)
8. Lutz A, Brefczynski-Lewis J, Johnstone T, et al. Regulation of the neural circuitry of emotion by compassion meditation: effects of meditative expertise. PLoS ONE [online journal], March 2008. Accessed on May 28, 2008.

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