Meditation for stress
Stress is an experience of strain or tension. It is a psychological and physiological response to perceived threats or challenges. Regular meditation can help to dissolve stress and promote mental well-being.
While short-term stress can be beneficial, motivating us to take action and improve performance, chronic stress can have severe negative effects on both our physical and mental health if not managed properly.
There are various methods to manage stress, and research has shown that meditation for stress relief is an effective tool, both for reducing and managing stress, and for preemptively addressing the many physical and psychological symptoms caused by stress.
It can help calm the mind, relax the body, and reduce the physiological responses to stress, such as elevated heart rate and blood pressure.
By practising meditation regularly, we can cultivate a sense of inner peace and resilience that can help us cope better with the challenges and pressures of daily life.
What is stress?
Stress is the body's natural response to challenges or demands, often arising when we perceive a situation as threatening or overwhelming. It can be caused by both positive and negative situations and can manifest in physical, emotional, and behavioural changes as the body attempts to adapt to these perceived challenges.
It is characterised by the activation of the body's fight-or-flight response.
Stress is a normal part of life and can sometimes be beneficial, helping us stay focused and alert. However, chronic stress can have negative effects on health, leading to issues such as anxiety, depression, and various physical ailments.
What causes stress?
Stress can be caused by various factors, including:
- Major life changes such as moving, divorce, or the death of a loved one
- Work or school pressures, including deadlines, exams, or job instability
- Financial problems, such as debt or job loss
- Relationship difficulties, including conflicts with partners, family, or friends
- Being too busy or having too many responsibilities
- Health concerns, either personal or for a loved one
- Emotional issues, such as depression, anxiety, anger, grief, guilt, or low self-esteem
- Traumatic events, such as natural disasters, accidents, or violence
- Uncertainty or unpredictability about the future
- Feeling out of control in life situations
- Daily hassles like traffic or deadlines
Additionally, individual differences in personality, coping skills, and life experiences can influence how people perceive and respond to stressors.
Symptoms of stress
Some of the main effects of stress include:
- Physical symptoms: headaches, muscle tension, chest pain, fatigue, insomnia, high blood pressure, feeling shaky, and frequent colds or infections
- Emotional symptoms: depression or sadness, anxiety, restlessness, lack of motivation, feeling overwhelmed, and a sense of isolation.
- Cognitive symptoms: racing thoughts, constant worrying, difficulty concentrating, and poor judgment.
- Behavioural symptoms: changes in appetite, loss of sexual desire, procrastination, nervous habits (e.g., nail biting), increased use of alcohol, drugs, or tobacco, social withdrawal, and neglecting responsibilities.
How does meditation reduce stress?
Various meditation techniques have been shown to offer physical, emotional, and
There is plenty of evidence that proves that meditation for stress and anxiety works for many people. Scientific studies have shown that these practices can help improve mood, enhance focus, and promote overall health and well-being.
Some of the reported benefits of meditation include:
- Stress reduction
- Relaxation
- Emotional well-being
- Improved focus
- Mindfulness
- Enhanced self-awareness
- Better sleep
- Overall well-being
One of the most renowned techniques for reducing stress levels and promoting overall well-being is the Transcendental Meditation, or TM, technique.
What is Transcendental Meditation?
TM is a simple technique, practised twice a day for 20 minutes, with the eyes closed, sitting in any comfortable position. It is unique and different from other meditation techniques in that it does not require any effort, focus, or concentration.
Anyone can practice the TM technique and enjoy its benefits. It can help as a stress relief meditation without any need for any specific belief or change in lifestyle.
Since its introduction by Maharishi Mahesh Yogi in the 1950s, the TM technique has gained popularity for its simplicity and effectiveness in promoting relaxation and overall well-being. The technique is taught by certified TM teachers, and its benefits have been experienced by millions of people from all walks of life.
During Transcendental Meditation practice, the active mind settles down and experiences a unique state of restful alertness. This process allows the body to gain a state of deep rest, often deeper than that achieved during sleep, while the mind remains alert and awake.
This state of restful alertness is characterised by a decrease in metabolic rate, reduced breath rate, and a calm yet alert mind.
How does TM help with stress?
There have been more than 380 peer-reviewed studies conducted on the TM technique. These studies have investigated the technique’s effects on various aspects of health and well-being, including stress, anxiety, cardiovascular health, and cognitive function.
The large body of research supporting TM's benefits makes it one of the most extensively practised meditation techniques available.
"For the first time in years, I’m beginning to sleep through the night. I feel more rested and have more energy while feeling much less stress and anxiety”
Lara, January 2024,
A
Here are some key findings on the effects of the TM technique as a meditation for stress relief:
- Relaxation response: TM practice elicits a relaxation response, which is the body's natural antidote to stress. This response includes decreased heart rate, breathing rate, and blood pressure, and promotes a state of calmness.¹
- Reduced cortisol levels: The TM technique has been shown to reduce levels of cortisol, the stress hormone. Lower cortisol levels are associated with decreased stress.²
- Better sleep: TM has been found to improve sleep quality which is often disrupted by stress. Better sleep can improve overall well-being and resilience to stress.³
- Improved emotional well-being: TM has been shown to reduce symptoms of anxiety, depression, and other mood disorders, which are often exacerbated by stress.⁴
"TM has made me feel very calm and centred. The morning rush hour used to really stress me out but I’ve noticed it doesn’t bother me as much anymore”
Vee, May 2023,
- Enhanced resilience: The TM technique can help build resilience to stress over time. Regular practice may lead to a more balanced and adaptive response to stressful situations.⁵
- Improved relationships: By reducing stress and improving emotional well-being, TM may help improve relationships with others, as stress can often strain interpersonal interactions.⁶
- Improved brain function: Regular practice of TM has been linked to increased activity in the prefrontal cortex, a part of the brain associated with executive function and decision-making. This can help improve coping mechanisms and reduce the impact of stress.⁷
- Lowered blood pressure: TM has been associated with reduced blood pressure, which can be elevated by stress. This can reduce the risk of cardiovascular problems associated with chronic stress.⁸
"TM has brought me the most mental clarity I have ever had along with an amazing sense of peace and has essentially gotten rid of all my stress"
Tomas, July 2023,
Take the first step
If you are experiencing stress and want to manage it effectively, consider practising the Transcendental Meditation technique.
Backed by scientific research, the TM technique has been shown to be a powerful tool for reducing stress and improving overall well-being. By incorporating TM practice into your daily routine, you can experience the benefits of relaxation, increased mental clarity, and enhanced resilience to stress.
By Soha Abu Shakra, July 10 2024
References:
- Eppley K, Abrams A, Shear J. Differential effects of relaxation techniques on trait anxiety: a meta-analysis. Journal of Clinical Psychology 1989 45(6):957-974
- MacLean CR, Walton KG, Wenneberg SR et al. Psychoneuroendocrinology, 1997 May;22(4):277-95.
- Nader T, Carroll RJ, Travis FW, Bray JB, Gruener G, Rothenberg S, Brown DH, Brown CL. A larger lens: medical students benefit from consciousness-based self-care. In AK Maheshwari (ed), Consciousness-Based Leadership and Management, Volume 2, Chapter 2 (pp 13-46), 2023. Palgrave Studies in Workplace Spirituality and Fulfillment. doi.org/10.1007/978-3-031-05839-4_2
- Ruini C, Vescovelli F, Facchini M, Maset R. Quiet Time: a school program based on meditation for promoting wellbeing in children: results from a controlled investigation. European Journal of Psychology and Educational Research 2023 6(1):1-9. doi.org/10.12973/ejper.6.1.1
- Valosek L, Wendt S, Link J, Abrams A, Hipps J, Grant J, Nidich R, Loiselle M, Nidich S. Meditation effective in reducing teacher burnout and improving resilience: a randomized controlled study. Frontiers in Education 2021. doi.org/10.3389/feduc.2021.627923
- Frew DR. Transcendental Meditation and productivity. Academy of Management Journal 1974 17:362-36
- Travis F. Innovation, creativity and brain integration. In MR Gurubatham, GA Williams (eds). Workplace Innovations: Advancing Innovation and Sustainable Outcomes in International Graduate Education (pp.160-176). Hershey, Pennsylvania: IGI Global, 2021. doi.10.4018/978-1-7998-5514-9.ch010
- Bai Z, Chang J, Chen C, Li P, Yang K, Chi I. Investigating the effect of transcendental meditation on blood pressure: a systematic review and meta-analysis. Journal of Human Hypertension 2015 29 :653 – 662. doi:10.1038/jhh.2015.6