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Category: Stress Management

  • Surviving Financial Stress

    Surviving Financial Stress

    Surviving Financial Stress

    Imagine yourself on a roller coaster, your heart racing as you climb to the top, feeling both the exhilaration and the dread of what awaits. Financial stress, like the roller coaster, can make you feel overwhelmed and unpleasant.

    But here’s the thing: You can do it. We’ll look at practical techniques to manage financial stress, reclaim control, and achieve financial stability.

    Identifying Root Causes

    To effectively combat financial stress, it is necessary to identify the root reasons for your financial issues. Take a step back and analyse your financial situation.

    Are you spending too much money? Do you live beyond your means? Your salary may be insufficient to cover your expenses. You may also need to save more or practise financial management.

    Identifying these issues is crucial because it enables you to design a precise strategy to eliminate them. Begin by creating a budget to track your expenses and income. Reduce unnecessary expenses and look for alternatives to increase your income, such as working a side job or getting a raise.

    surviving financial stress

    Develop a realistic budget.

    To effectively address the underlying causes of your financial stress, you must create a realistic budget.

    A realistic budget guides your financial path, allowing you to keep track of your earnings and expenses accurately.

    Begin by listing every dollar in your bank account, whether from wages, investments, or other sources.

    Next, list your monthly expenses, including rent, utilities, groceries, and transportation. Make sure to indicate any debts or savings contributions.

    Once you have a complete picture of your finances, compare your income and expenses. This can help you uncover cost-cutting and savings opportunities.

    Remember to review and adjust your budget regularly to ensure that it is practical and aligned with your financial goals.

    Develop good money-management habits.

    Start developing good money management practices to get control of your finances and reduce financial stress.

    Developing these habits is crucial for long-term financial stability.

    The first step is to keep track of your expenditures. Please keep track of everything you spend so you know where your money is going.

    Make a budget and stick to it. Divide your money into various categories, including bills, savings, and discretionary spending. Prioritise savings for emergencies and long-term goals.

    Maintain a consistent plan for analysing and changing your budget.

    Another essential practice is to pay bills on time to prevent late fees and penalties. Automating bill payments can help you meet all deadlines consistently.

    Seek expert financial advice.

    Once you’ve formed the habit of properly managing your money, it may be beneficial to seek professional financial advice.

    A qualified financial advisor can provide essential insights and guidance to help you make significant financial decisions. They have the experience and knowledge to examine your financial situation, identify areas for improvement, and present you with tailored solutions to help you achieve your goals.

    A financial advisor may help with budgeting, debt management, retirement planning, and coming up with investment strategies. With their assistance, you can solve complex financial challenges and develop a complete plan that meets your requirements.

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    Practice self-care and stress-management skills.

    Make time for yourself and prioritise self-care to manage your financial stress effectively. When dealing with money concerns, forgetting about your well-being is easy. However, self-care is critical for maintaining mental and emotional well-being during these difficult times.

    Begin by selecting hobbies that make you happy and allow you to unwind. This could include walking, reading, or listening to music. Hobbies and self-care routines can provide much-needed relief from financial stress.

    Yoga, meditation, and deep breathing can also help manage stress by reducing anxiety and boosting relaxation. These exercises may be done anywhere, making them an ideal stress-management method.

    Here are some tips:

    How can I properly discuss our financial concerns with my spouse/partner and find solutions together?

    Being open and honest with your spouse or partner about financial challenges enables you to communicate effectively.

    Look for solutions together by talking, listening carefully, and generating ideas.

    Are there any legal options for dealing with debt and financial stress?

    Yes, there are. Bankruptcy and debt consolidation are two standard legal options for recovering control over your finances.

    What are some methods to cope with the emotional effects of financial stress while maintaining a positive attitude?

    You can overcome the emotional effects of financial stress and maintain a positive attitude by taking care of yourself.

    Another effective method for dealing with financial stress is to seek support from family and friends.

    Furthermore, focusing on small victories helps you stay motivated and happy.

    How can I deal with financial and other life pressures, such as health problems or relationship issues?

    Prioritising self-care allows you to cope with financial stress while simultaneously managing other pressures in your life.

    This includes activities that bring happiness and relaxation, such as nature walks, mindfulness exercises like meditation, and exciting hobbies.

    Getting enough sleep, eating nutritious meals, and taking breaks as needed are all important aspects of self-care.

    Another way to deal with financial stress is to seek assistance from loved ones. Tell a trusted family member or friend about your financial concerns for emotional support and new perspectives.

    They can also provide practical guidance or point you toward resources to help your finances.

    In addition to self-care and seeking assistance, having a healthy outlet for stress can be beneficial.

    Regular exercise has a relaxing impact and may boost your mood.

    Jogging, yoga, and joining a sports team can all help you feel more energetic and better handle stress.

    If financial troubles get too serious, seeking professional help through therapy or counselling may be beneficial.

    A therapist can teach stress-management methods and help you build a financial strategy. They can also provide a secure space to express your feelings and emotions without being criticised.

    Are there any government programmes or services to help people or families in financial distress?

    Individuals and families facing financial challenges might benefit from government services and resources.

    These programmes can provide financial aid, counselling, and other forms of support to help you get through difficult times.

    Financial support is available to low-income families and individuals through grants, loans, and other schemes.

    Many of these programmes have significant eligibility requirements. It is, therefore, critical to learn about the criteria before applying.

    In addition to financial assistance, counselling services are available to help individuals and families manage their money and build a plan to get back on track.

    These programmes can assist with budgeting, debt management, and other financial issues.

    You should look into and employ these services if you are suffering financial difficulties.

    Remember that you are not alone, and programmes and resources are available to help you get through these difficult times.

    Understanding the causes, creating a realistic budget, and having excellent money management techniques can all help to reduce financial stress.

    Furthermore, seeking professional financial advice and practising self-care and stress management skills are critical steps towards dealing with financial stress.

    Remember to prioritise your well-being and take small steps towards financial stability. With determination and patience, you can overcome financial challenges.

    The post Surviving Financial Stress appeared first on Survival Avenue.

    The Article Surviving Financial Stress was found on https://limitsofstrategy.com

  • Don’t Let Anxiety Rule Your Business Life

    Don’t Let Anxiety Rule Your Business Life

    Don’t let fear rule your life

    The references here to the different types of anxiety are not meant to diagnose you. But you may find them useful if you go to a doctor, psychologist, or counselor who uses these terms.

    Anxiety is not a new phenomenon since COVID-19 and associated events like as unemployment and business closures have not contributed to it.  According to the National Institute Of Mental Health, Anxiety disorders affect 40 million people in the United States alone. As the most common mental condition, therapeutic options are plentiful; nonetheless, only 36.9% of sufferers obtain care. Our brains are built to think about survival, which in ancient times required continual alertness. This survival mode, known as “fight or flee,” was a code for situations that required panic to go to a safer position. When anxiety becomes uncontrollable or is accompanied by extreme fear or concern, it can disrupt daily life. Fortunately, there are ways to reduce anxiety and anxiety attacks, and the best part is that they may be applied immediately and without the need for medication. It is critical to understand that natural medications may frequently be safely used with traditional medical treatments, but it is always best to see a doctor first. And as Main Street company owners, we may notice this tendency in our staff and even our consumers.

    Anxiety problems frequently go unnoticed and untreated. Fortunately, therapy can be beneficial. The right therapy may improve the quality of your life, your relationships, and your productivity. It can also improve your overall health. You don’t have to be always concerned and nervous. If you see symptoms of an anxiety problem, see a doctor. It is best to get a diagnosis and treatment as soon as possible. This can help to mitigate the negative effects of anxiety disorders. Anxiety is frequently treated with a combination of medication and therapy. The information provided below may be useful to you in dealing with employees and customers and conflict resolution.

    Fear can cause anxiety

    Everyone is afraid of something. In contrast, phobias are unreasonable, severe, and seemingly all-encompassing fears. Fears of heights, small spaces, dogs, germs, bees, snakes, spiders, difficult-to-escape situations, and flying are examples of specific phobias. Specific phobias are the most common type of anxiety disorder and may include several of the symptoms listed on our list of anxiety symptoms.

    Some people feel stressed in their stomachs. IBS patients have unpleasant digestive disorders such as stomach discomfort, constipation, and diarrhea. Irritable bowel syndrome and anxiety are linked because the neurological system partially regulates the colon. The nervous system’s reaction to stress may have an impact on the stomach.
    Fifty to ninety percent of IBS patients also have an anxiety or depressive issue. IBS symptoms may be relieved by stress management and psychotherapy. IBS symptoms may be relieved by stress management and psychotherapy.

    Anxiety… or Phobia?

    A phobia is a strong dread of, or aversion to, specific items or circumstances. Although being concerned about some situations is understandable, the terror that people with phobias experience exceeds the actual risk offered by the scenario or object.

    Individuals suffering from a phobia may have an unreasonable or obsessive concern with the dreaded object or scenario. They may actively avoid the scary thing or scenario. When they come into contact with the dreaded object or scenario, they suffer tremendous instant fear. They are terrified of inevitable items and circumstances.

    Phobias and phobia-related diseases come in a variety of forms.

    Certain phobias (also known as basic phobias) are defined by having a significant fear of or severe anxiety about specific things or circumstances. Fear of insects, certain creatures such as spiders, dogs, and snakes, and getting injections or blood are examples of specific phobias.

    People with a social anxiety disorder (previously known as social phobia) exhibit an extreme, generalized dread or worry about social or performance circumstances. They are afraid that the activities or behaviors linked with their anxiety will be judged adversely by others, making them feel embarrassed. People who suffer from social anxiety frequently avoid social situations as a result of this dread.

    People suffering from agoraphobia are extremely anxious about two or more situations: using public transit, waiting in line or standing in a crowd, and being outside alone. People suffering from agoraphobia frequently avoid these circumstances because they believe it will be difficult or impossible to go out if they experience panic attacks or other humiliating symptoms. A person suffering from the most severe type of agoraphobia may become housebound.

    Separation anxiety is commonly assumed to affect just children, although adults can also be diagnosed with separation anxiety. People who suffer from separation anxiety are terrified of being separated from the people they care about. They frequently fear that something bad will happen to their carers or that something bad will happen to them while they are separated. Because of this dread, they resist separation from their caretakers and being alone. Separation anxiety patients may have dreams about being removed from their carers or feel physical symptoms when separation happens or is anticipated.

    Selective mutism is a more uncommon anxiety illness. People with selective mutism do not talk in specific social contexts while having normal language abilities. Selective mutism commonly appears before age five and is frequently coupled with excessive shyness, fear of social shame, obsessive-compulsive tendencies, withdrawal, clinging behavior, and angry outbursts. Individuals with selective mutism are frequently diagnosed with additional anxiety disorders.

    Anxiety and panic episodes are widespread. Panic disorders are rare, affecting just around 2% of the population. A person is diagnosed with panic disorder if he or she has at least four panic episodes per month over a prolonged length of time. Panic episodes are frequently unrelated to a specific scenario and occur on their own. When panic attacks occur regularly and there is a significant and persistent dread of another attack, panic disorder is diagnosed.

    Know the signs of anxiety

    Anxiety disorder symptoms might be comparable to those of a heart attack or other medical emergency. If you are having your first panic attack or are concerned about your health, dial 911 or go to the nearest emergency facility. If you are suffering an anxiety attack and unsure whether to go to the emergency department, it is preferable to leave. Health experts can ensure that you are safe and receiving the necessary therapy.

    Keep these suggestions in your back pocket if your social anxiety comes up at work. Get away from your pals: One of the first reactions to anxiety symptoms is to distance yourself from those you care about. If you don’t want to spend time with your friends or spouse, it might be because you’re focusing all of your mental energy on managing your nervous thoughts. As you strive to remain calm, you are likely to detach yourself from the current moment and feel intellectually and emotionally drained.

    New daily habits can reduce your anxiety

    Obsessive behavior: Logically, you may know those worrying thoughts are simply that… concerns circulating in your brain but not your current reality. Many people, however, believe that these bothersome anxieties have taken over their thoughts to the point that they can no longer control them. You may constantly believe that something bad will happen to your loved ones or that they will die, and you may frequently pray for their safety.

    When you’re worried, your brain goes into overdrive, and you may have an extremely short fuse when interacting with other people. Or, for that matter, with technology. Or even with your dogs. We have little time for small chats while we are obsessed with anxiety feelings, we can’t take it when anything doesn’t go our way, and we may even dispute with anybody who attempts to help us. Even if you’re not the type of person who lives for a party, you’re probably having a wonderful time. Remember that as anxiety rises, so does fear of social settings. Most individuals become more critical of themselves and are concerned about every contact with strangers and even their coworkers. You may be too concerned with how you appear, what others think of you, whether people are gossiping about you behind your back if no one likes you, and if you sound foolish when you speak. This is a symptom of social anxiety, and it frequently leads to people avoiding social events due to their worries.

    Many people suffer their most extreme anxiety at the most inconvenient time of day: night.

    People frequently lay awake in bed pondering and worried since all diversions have suddenly vanished. However, after the pressures of the day are passed, the ideas we brushed under the rug reemerge and demand our attention.

    A not-so-fun truth is that the brain cannot tell the difference between an actual threat (such as a tiger following you) and a perceived threat (worrying about being fired or angry from a friend). When you are in a fight-or-flight scenario, whether real or imagined, your body adapts and tries everything it can to survive. Instead, the brain diverts blood away from the digestive system and into the muscles. The sensation might be described as a knot in the stomach, a weight in the stomach, or even butterflies flitting around. It’s critical to understand that the brain and stomach are linked since the gut contains more than 90% of serotonin. When our microbiota is harmed, we can get unwell.

    Many individuals have financial anxiety when they are just scraping by, but even those who have more than enough to get by might be concerned. If you or your spouse loses your source of income, receives a hefty bill for medical treatment or property damage, or is forced to care for a sick parent, you will face significant financial strain. Anxiety can manifest as a result of stress. People might reflect on their connection with money and its significance in their life. When judgments are made that are not in line with the value of money, and as a result, intended goals are not met, some tension is unavoidable. For example, if money represents security and freedom, and you do not handle your money in such a manner that you may enjoy security and freedom, it will surely cause worry.

    Get to the root of the Anxiety problem

    Going into the workplace every day, whether you have toxic coworkers or a supervisor that micromanages you, is a definite way to create anxiety symptoms. The majority of individuals in the United States spend an inordinate amount of time at work or working, even at home. Most individuals read their emails in bed when the phone is only a few inches away from their pillow. Anxiety is caused by the persistent feeling that we must be connected. We are constantly available and expected to be available, which causes stress. The burden is harder, the workweek is longer and appears to go on forever since our smartphones keep us connected to work even when we’re on vacation. If you can’t shake the feeling that you despise your job, speaking with a specialist about suitable therapy can help. They can assist you in dealing with emotions of insecurity, loss of control, and self-control at work.

    Anxiety can be environmental, hereditary, or chemical, and all three elements – your circumstances/environment, DNA, and chemical makeup – all play a role in the development of an anxiety condition. Many chemicals in our brains influence our mood. Serotonin, GABA, dopamine, and norepinephrine are the key ones that influence anxiety. Anxiety can arise when the levels of these neurotransmitters are disturbed. This implies that if your mother or father had anxiety, your odds of having it increased, especially if you witnessed their symptoms firsthand.

    Friendship may bring you notes of encouragement, long conversations, and even a heartfelt embrace. But what happens when your friendships or sexual relationships are under stress? Many people feel pressure to be happier, better, and more helpful from the outside world, especially their local surroundings. When we feel like falling short, we are typically overwhelmed, leading to anxiety symptoms. The same reaction happens when someone we love and trust disappoints or betrays us, or when we go through a huge transition. Even lovely events, such as marriage or childbirth, can elicit terrible feelings. Most of the time, talking to a professional about these ideas and feelings is the best method to battle them.

    Anxiety And Our Mobile Devices

    Most of us are guilty of focusing more on our phones, laptops, and tablets than on our spouses, pets, or even our children. It’s easy to continuously check, scroll, or read the newest news in a world where you’re always connected. Too much technology, on the other hand, can produce anxiety symptoms since it overstimulates the brain and nervous system, practically developing an addiction. If we abandon our technology for a time and find ourselves continuously thinking about it, wondering what others are doing online and stating what we missed, we might develop anxiety over losing out. If being away from our electronics causes us anxiety, Whatley suggests talking to a close friend or coworker. This is due to our desire for connection and involvement, which our phones can deliver instantaneously. A simple discussion can have the same impact and help to alleviate unpleasant feelings.

    Anxiety and the difficulties it creates, such as nervousness, sleeplessness, difficulty focusing, deepening depression, and overall bodily imbalance, are elements that wear down the body and mind. The following recommendations can assist you if you are seeking for a thorough solution that will allow you to minimize worry and tension to a minimum.

    If you’ve spent days on end doing strenuous tasks, attempt to finish as soon as possible so you may relax. This is one of the secrets to keeping wakefulness’s tiredness and fatigue (which are so beneficial throughout the day) from turning into worry. Finish early, take time to rest, and disengage from the outside world, especially if you’re tired. Valerian, for example, has a relaxing effect, decreases irritation, and improves sleep without producing reliance or issues such as night terrors or feeling heavy the next day. It’s the ideal answer for restoring your normal sleep cycle and calming your nervous system.

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  • Acupuncture Could Finally Help You Manage Your Stress Levels

    Acupuncture Could Finally Help You Manage Your Stress Levels

    Even the busiest person might feel anxious in today’s world. You put yourself in danger for a range of stress-related ailments if you don’t find a way to eliminate this stress from your system. You might be suffering from sleeplessness, headaches, or even significant heart disease.

    You might use anti-stress medications to help you relax, but if you’re like me, you’re worried about the negative effects. The good news is that you can try acupuncture once to determine if it may help you manage your stress. So, if all you seek is stress relief, acupuncture can’t harm you.

    Acupuncture Treatment For Stress

    If you find that acupuncture does not work for you, you may simply stop using it. However, if it works, you may claim to have found an effective stress remedy that does not depend on dangerous chemicals or medications.

    How does inserting needles into your body aid with stress management?

    Much of traditional Chinese medicine’s remedies are focused on understanding the homeostasis of our bodies and internal organs. The ailments we experience from time to time are assumed to be the outcome of imbalances in our lives and environments. This imbalance also has an effect on stress. That is why, when anything is wrong with your health, you typically have a poorer capacity to cope with stress. You’d get more irritated and find it more difficult to relax.

    By putting these extremely little needles just under the surface of our skin, the acupuncturist stimulates nerves in our body. According to scientists, these nerves send information to our brain, which then releases natural painkillers into our system. As a consequence, many individuals feel instantly at ease.

    The needles may also help your body by increasing circulation. Many wastes in the body might be effectively eliminated if organ circulation was enhanced. Your organs would also profit greatly from oxygen from your lungs flowing freely into your body’s cells. This benefits your organ health and helps you feel better in the long term.

    A visit to an acupuncturist is comparable to having a massage treatment. A soothing massage may help you sleep well that night, and an acupuncturist may also be able to help you sleep. You may feel sleepy as soon as the acupuncturist’s needles activate the appropriate nerves.

    You may be worried about how you’ll sleep if you’re in pain from the needles connected to your body. Because the needles are so fine, you may not notice because you would hardly feel anything. Many individuals describe just a tingling sensation where the needles are located. This is an indication that the procedure is working.

    Acupuncture is a method that teaches you how to use your body’s innate stress-management abilities. This makes you healthy and, more importantly, avoids harmful illnesses caused by an imbalanced, stressed-out lifestyle.

    Acupuncture should not be used in lieu of routine medical appointments. Still, with so many potential advantages, it may be worth investigating as soon as possible.

    Acupuncture Can Help With All Of Your Minor Aches And Pains

    If you’re afraid of needles and injections, like me, acupuncture, the technique of putting needles into different parts of your body to heal ailments, may look daunting at first.

    However, if you’ve been suffering from long-term diseases such as headaches or chronic pains and your regular medical visits aren’t helping, why not try visiting an acupuncture specialist? After all, who hasn’t heard of someone’s aunt somewhere suffering from arthritis and following all of the doctor’s advice, only to be healed by a highly excellent acupuncturist?

    Perhaps you were unsure whether it would work for you. You could be skeptical because traditional Chinese medicine does not immediately match concepts in current Western medicine. In reality, the use of needles to cure patients was discovered thousands of years ago in China, long before microscopes or x-ray machines were invented or bacteria and germs were discovered.

    When you think about it, it may be one of the benefits of exercise. It must have worked for many people if it has been done for thousands of years and is being performed by millions now.

    What happens when you visit an acupuncturist?

    When you see an acupuncturist, you will normally be questioned about your medical history, how you’re feeling, and any disease symptoms you may be experiencing. The specialist would next analyze your facial features, particularly your tongue. According to doctors, your tongue is a trustworthy predictor of the health of your internal organs. The acupuncturist would next listen to noises produced by your body, such as those produced by your lungs. How your body smells may also be a sign of your overall health for the acupuncturist’s diagnosis.

    The acupuncturist will design the therapy that your body demands based on what he or she learns about your ailment. In traditional Chinese medicine, illness is considered an imbalance and lack of harmony between your body’s parts. You might consider putting needles in your body as a way to restore balance to your body and its organs.

    Acupuncture For Weight Loss

    The doctor would begin by inserting extremely thin needles into certain parts of your body. Many folks do not appear to mind having these needles inserted. After all, acupuncture needles are far thinner than injection needles. Furthermore, many individuals claim that inserting these needles relaxes and soothes them.

    How can using these needles benefit you?

    This strategy is reported to have addressed several difficulties. These include headaches, the common cold, arthritis, back pain, asthma, and even infertility.

    Although acupuncture is not considered Western medicine, it has been extensively investigated by Western medical specialists. Acupuncture, according to some beliefs, may promote the brain’s release of the body’s natural analgesics. Furthermore, acupuncture may increase blood circulation in the human body.

    Western medicine is still exploring acupuncture and figuring out how to properly combine it with Western medical approaches. As a result, in addition to Western therapy and medical appointments, one might consider acupuncture.

    It couldn’t harm you, and it may be the cure for many of your body’s aches and pains while also making you healthier.

    This article is brought to you by: Acupuncture Frome

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  • How To Take Control Of Your Stress (Part 3)

    How To Take Control Of Your Stress (Part 3)

    Walking

    You can, in fact, walk away from your stress. Long-distance walking improves your thinking and de-stresses your body, both mentally and physically. (Walking also aids in the prevention of obesity and lowers the risk of getting heart disease.) Walking for 20 minutes three to five times per week will give you more energy and help you walk off the aches and pains produced by a sedentary job or lifestyle.

    This low-intensity exercise resulted in a 65 per cent reduction in fatigue and a 20 per cent gain in energy in test subjects during a 2008 study at the University of Georgia in the United States.

    Walking is a simple way to stretch your legs while simultaneously engaging your core. While walking, you can relax your upper body by pumping your arms and rolling your shoulders. If you can get in a couple of 20-minute walks three times a week, your body will feel more relaxed, you will have fewer minor aches and pains, and your mental health will improve as well.

    Exercise will help to relax your body.

     

    Any type of exercise or physical activity will aid in the relaxation of your body and mind. The complex response to physical exercise rewards the pleasure centre of your brain. Dopamine is a chemical that your body produces after moderate to vigorous physical activity.

    Your brain’s pleasure centre rewards your body by soothing and relaxing it. Endorphins and other joyful chemicals that flow throughout your body make you want to work out and push yourself physically more often. As a result, exercising creates a wonderful cycle of health advantages, mental benefits, and physical relaxation.

    You don’t even have to do standard exercises. Walking, as previously said, can provide physical and emotional stress reduction. Playing with your grandchildren, going on a hike with a friend, cleaning up around the house, and bicycling on a beautiful spring or summer day are all examples of exercise.

    As soon as feasible, begin incorporating multiple sessions of physical activity into your daily routine. Your body relaxes while it recovers from “activity.” Because physical stress relief is followed by mental rewards, any moderate to vigorous physical activity is beneficial to both the body and the mind.

    How to Maximize the Benefits of Relaxation Techniques

    The methods we just mentioned for minimising physical and emotional stress are beneficial. So put them into effect as soon as possible. Remember that in many cases, you may have allowed stress to control you for years, if not decades. That implies it will take some time to effectively grasp and apply such anxiety-relieving techniques.

    It is absurd to expect miracles to happen overnight. And don’t close up after a few weeks of no results, which allows negative stress to reassert itself. Follow the recommendations in this article to get the most out of the mental and physical relaxation techniques you’ve just learnt.

    Control Your Stress Pt3

    1 – Create a game plan – Successful sports teams spend an inordinate amount of time researching their opponents. That is exactly what you must do. Examine your life carefully to discover if

    There are any patterns of stress. Every day, you may notice that your most stressful occurrences occur at the same time and, more often than not, in the same location.

    This is actually advantageous since you can easily determine the source of your stress. You may not be able to manage it in many cases (think a frustrating coworker or aggravating boss). If, on a regular basis, stress arises at predictable times of day or night, you can begin to practise sensible relaxation tactics minutes before tension arrives.

    2 – Eat healthily and get enough rest, including staying hydrated. The Institute of Medicine (IOM) in the United States recommends that healthy adult women drink 90 to 95 ounces of water each day (total ounces, including drinking and eating).

    To maintain a healthy body, men need about 125 ounces of water every day. Every night, you should get 7 to 8 hours of sleep. Limit your consumption of salt, sugar, and fast, processed foods. You can handle stress better if you practise good relaxation techniques and support them with a healthy diet and enough rest.

    3 – Take advantage of exercise’s first “feel-good” effect – Physical activity rewards your pleasure centre quickly and in a healthy way. Just 5 minutes of deep knee bends, stair climbing, pounding out some sit-ups or push-ups, or brisk walking can deliver a strong mental boost as well as a sense of confidence and mental fitness. Exercise, particularly moderate to vigorous physical activity, is one of the simplest ways to relieve stress and improve one’s mood in any situation.

    How To Take Control Of Your Stress (Part 1)Control Your Stress

    So, what are you holding out for?

    Begin teaching yourself as soon as possible to benefit from the Relaxation Response. Incorporate exercise and healthy food into your everyday routine. Make it a habit to engage in stress-relieving relaxation techniques on a regular basis. Participate in a yoga or Pilates class, begin practising visualisation and mindfulness meditation, and just get up and move. All of these actions will add up to make stress a non-issue in your life, and you will feel better both emotionally and physically, and your life will begin to look like a great place once more.

    Post brought to you by: Frome Acupuncture Practice

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  • How To Take Control Of Your Stress (Part 2)

    How To Take Control Of Your Stress (Part 2)

    The Relaxation Reaction

    Doctor Herbert Benson’s 1975 book, The Relaxation Response, describes a technique for employing stress and concern as triggers to promote mental wellness. You read it correctly: you can use stress to feel better and think more clearly.

    Doctor Benson established the Mind and Body Medical Institute at Massachusetts General Hospital in Boston, Massachusetts, in the United States. The Harvard Medical School graduate and author of 12 books has sold more than 5 million copies, with a concentration on harnessing the power of the mind to produce predictable and guaranteed results.

    The Relaxation Response is a meditation technique that uses your thoughts to elicit a physical response. When you adopt this strategy, your metabolism slows, as does your heart rate and breathing rate, and your brain activity falls to a stress-free level. The following is what you must do.
    Set aside 10 to 20 minutes per day for the next two to four weeks. This time will be spent teaching your mind how to respond to stress and anxiety in a healthy way. Close your eyes and choose a peaceful spot to sit. Relax your muscles as you make your way up to your body, starting with your feet and working your way up. Breathe in and out through your nose, becoming acutely aware of each breath. Say the word “one” as you exhale.

    You can also use calming terms such as “peace” or “relax.” Breathe in this manner for 10 to 20 minutes. Set no alarm clocks because they will disrupt your rest. It is totally normal to check the clock and your progress every few minutes.

    When you’re finished, sit quietly for a few moments. Open your eyes slowly. After a few minutes, get up and don’t be concerned about whether or not you’ve achieved a level of serenity. With time and practise, this simple method can quickly give you the stress-free, anxiety-free mental state you seek.

    Then, if you see anxiety sneaking in, you immediately utilise this tranquil, time-tested mental health booster. The Relaxation Response book is available from Amazon and other online stores as a digital download and paperback.
    (However, do not try this within 2 hours of eating, since your digestive process may interfere with your success.)

    Woman relaxing outside

    Yoga for Body Relaxation

    There are various books and DVDs accessible online that show how to use yoga to alleviate stress. “Yoga helps us to take a breather and settle down for a little,” says Dr Terri Kennedy, a certified yoga instructor. We may relax by simply focusing on one thing – the concept of meditation.”
    She also discusses how various asanas (yoga poses) relieve tension in various ways. For example, the simple Child’s Pose (Balasana) instantly puts you in a meditative state, allowing your body to feel calm and relaxed. The yoga asanas listed below are also great for calming your mind, relieving stress, and relaxing your body.

    Uttanasana (Standing Forward Bend) — If you’ve practised yoga before, you’ll recognise this as a transitional stance. It can be used as a physical stress reliever when practised in its own position. Reversing your blood flow improves your hips, hamstrings, and thighs, causing your legs to relax quickly.

    Corpse Stance (Savasana) – Based on the name, you can probably imagine what this pose looks like. Some yoga courses will conclude with a few minutes in this calming pose. Because your entire body is quiet and tranquil, you completely relax and, in many cases, fall asleep.

    Cat Pose (Marjaryasana) – This yoga pose helps to relax your back and spine. This is another transitional position that should be practised on its own to soothe and stretch the lower back.

    Taijiquan If you search for “tai chi for stress relief,” you’ll find hundreds of thousands of results. This is because a significant body of medical research shows that practising tai chi is a simple and effective way to attain a state of physical relaxation.

    Control Your Stress

    This is a particularly popular physical fitness strategy among people recovering from injuries and the elderly because it comprises non-impact activities. The aches and pains linked with regular exercise do not affect your knees, back, elbows, or shoulders.

    The slow-moving types of Tai Chi stretch your ligaments, tendons, and muscles. This is a slow stretching method that will progressively boost your physical capabilities in a stress-free manner. This “healthy stretching” releases tension all over your body. Tai chi is also an excellent technique to decrease mental stress while simultaneously relaxing your entire body from head to toe.

    The second part of this article was brought to you by: Bristol Acupuncture Clinic

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  • How To Take Control Of Your Stress (Part 1)

    How To Take Control Of Your Stress (Part 1)

    Understanding the Stress Response (Introduction)

    Do you know somebody who always looks to be cool under duress? They never seem to have a bad day. Things that would throw you into a frenzy of worry don’t seem to affect them at all. What is their recipe? How can they remain calm when everything around them seemed to be crumbling?

    The answer can be found in how people react to difficult situations.

    Let’s look at their polar opposite. This person may look more familiar to you. You’ve most likely met him or her before. That individual in your life who seems to attract stress and adversity. Their entire universe is turned upside down when you talk to them.

    They are perplexed as to why they seem to experience more than their fair share of stress. The reason they are always worried, apprehensive, and usually suffering from some stress-related sickness or health concern is simple: their physical and mental health, like the “cool as a cucumber” people we just met, is directly connected to how they respond to stress.

    You are going to experience stress in your life.

    Regardless of who you are, where you live, your age, cultural background, or socioeconomic status, you will meet a plethora of stressful, high-anxiety events. Some things are unavoidable. This suggests that you will have to deal with them. And, for better or worse, how you deal with stress in your life can have a significant influence on your physical and mental health.

    Unfortunately, when you allow stress to govern your life, your chances of having the following conditions skyrocket:
    • High blood pressure
    • Ulcers and upset stomach
    • Chronic acid reflux and heartburn
    • Elevated blood sugar levels and high blood pressure
    • Weak immune system, making you susceptible to colds, flu, and dozens of other infections
    • Rapid heartbeat, heart palpitations
    • Cardiovascular issues
    • Diabetes
    • Backaches, headaches, and migraines
    • Problems sleeping properly
    • Constant tiredness

    When doctors and health professionals discuss the physical and mental difficulties that stress sufferers incur, those concerns are truly just the tip of the iceberg. Medical specialists now realise that persistent emotional stress can have a harmful impact on all of your major organs.

    If you give in to stress, it can kill you.

    Simply shifting your response to a difficult circumstance puts you in control. You are aware of your tension, but you do not allow it to impact you. That is the purpose of this brief study: to provide tried-and-true tactics for giving you entire control over stress and anxiety, so you don’t succumb to the damaging and perhaps fatal physiological and mental illnesses that an incorrect response to stress can cause.

    Control Your Stress

    Relaxing the Mind

    Meditations on Mindfulness and Deep Breathing

    Mindfulness is defined as something that makes you aware of your existence and expressed need. However, if you live your life expecting what could happen, you run the risk of carrying a knapsack of unpleasant events on your back. You can’t relax if you’re worried about things over which you have no control, like your past or future.

    Close your eyes and breathe deeply and thoroughly when you want to relax your thoughts. Nothing should be “considered.” Simply focus on your breathing; take deep, full breaths. You are only acknowledging your existing condition of being. There are excellent mindfulness meditation MP3s, CDs, and downloads available for purchase online that have been shown to assist you in achieving this deep, calm state.

    Controlled breathing may also be utilized to de-stress, increase your circulation, and promote your mental health. Sama Vritti, also known as equal breathing, may be able to assist you in achieving that elusive sensation of serenity and quiet.

    Inhale deeply to a count of four. Inhale for four counts through your nose, then exhale for four counts through your nose. This method may be used whenever and anywhere you choose, but it’s most useful right before bed if you’re having difficulties falling asleep.

    Abdominal breathing might be therapeutic as well. One hand on your stomach, one by your side. Inhale deeply through your nose, allowing your lungs to expand. Aim for 6 to 8 deep breaths each minute for 10 minutes a day to discover how clear and stress-free your mind becomes.

    Visualisation

    Your mind is the most complete and limitless computer ever built. The old saying “you can do anything if you set your mind to it” is completely accurate. Visualization for stress relief works because your subconscious believes everything you tell it to be real. This is why some psychotics and schizophrenics believe in some fantasy world.

    They persuade their brain that it is correct, and it accepts it as their reality. You can use your amazing brain’s programmability to your benefit. There are two ways to accomplish this. You can either 1) practice calming visualization on your own or 2) join in guided visualisation.

    Put yourself in a calming environment for an increase in mental wellbeing and brain tranquility. You can lie down or sit in a comfortable chair; in any case, keep your spine straight and your legs uncrossed. Take slow, steady breaths and surround yourself with quiet music that you appreciate.

    Only instrumental music is permitted. Imagine yourself in a peaceful natural environment when you feel yourself settling. You might try repeating positive affirmations like “control,” “peace,” and “success” over and over. You may carry out these basic steps anytime you have a few minutes free in your day.

    To begin, buy a guided visualization CD or download an MP3 file. There are wonderful online services that offer a soothing, guiding voice and specialized music to successfully guide you through the process of visualisation for a stress-free mental state of being.

    Learn How To Copy With Stress

    Body Scanning

    Use your mind’s power to “scan” your body, starting with your head and working your way down to your feet, progressively reducing stress from every part of your body.

    This works much better in a calm, serene, low-light area. Lie on your back on the floor, arms at your sides, and legs straight out in front of you. Close your eyes and take a few calm, deep breaths. Recognize that you get more calm and serene with each breath.

    Starting at the top and working your way down, mentally scan and de-stress your body. Consider how easily and totally this mental scan removes tension and worry from your body. Start at the top and work your way down once you’ve gotten to your feet.

    There are a variety of body scan treatments that may be used to relax. Visualize a warm, colorful, or tranquil “beam” going down your body, gently reducing tension. Because each person’s technique is unique, set aside 5 to 10 minutes each day to develop a progressive relaxation body scanning plan that works for you.

    (Type “Progressive Body Scan for Relaxation” into your preferred search engine to uncover body scanning relaxation recommendations and techniques.)

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  • The 10 Most Effective Ways To Treat Stress

    The 10 Most Effective Ways To Treat Stress

    If you don’t beat your stress, it might just beat you!

    Stress is identified as a major issue by the Mental Health Foundation in the United Kingdom. Stress and depression are two of the most common issues among people in the United Kingdom, affecting between 20% and 25% of all people. Another British study revealed that 44 percent of people suffer from long-term stress.

    According to a Harvard School of Public Health poll done in the United States, one out of every four respondents had “significant stress” in the previous month. According to the same study, half of all people, or 115 million people, had a “severe stressful event” in the previous year. Obviously, stress is an issue.

    There would be no need to worry if stress did not cause such a wide range of major health problems in both your body and mind. Chronic stress, as well as occasional stress and anxiety, can result in the following hazardous and potentially fatal health conditions:

    Asthma • Headaches • Dental issues • Poor relationships and love life • Sleep difficulties • Chronic pain • Eating disorders • Substance misuse • Parkinson’s disease
    • Arthritis • High blood pressure • Depression • Alzheimer’s • Diabetes • Skin disorders • Hair loss • Shorter lifetime • Premature ageing

    Stress has the ability to be both poisonous and incapacitating. It is a normal and, to some extent, inescapable part of the human experience. Having said that, you may be able to significantly reduce your stress exposure while simultaneously increasing your stress and anxiety response. The ten suggestions below can assist men, women, and children of various ages and cultures in gaining control of their stress levels.

    1 – Continue to Engage in Physical Activity

    Exercising should be regarded as a fantastic activity. This is not limited to the activities that most people associate with exercises, such as jogging, weight lifting, or treadmill walking. Physical activity benefits both the mind and the body. Nowadays, the majority of individuals are sedentary. We are not always on the move, hunting and gathering food while avoiding predators, like our cave-dwelling forebears were. This implies you may need to make time in your daily schedule to indulge in physical activity.

    According to a study, adding one hour of moderately intensive to extreme physical activity to your daily routine will aid stress reduction and prevention, keep your mind and body sharp, and help you live longer than people who do not exercise and stay active.

    2 –Meditate to Relieve and Prevent Stress

    Meditation’s exact roots are unknown. Archaeologists and literary experts, on the other hand, believe that meditation has been practised since at least 3,500 BC. The first documented instances of specific meditation techniques date back to at least 1,500 BC. For generations, humans have utilised mindful meditation to relieve stress and for a variety of other mental and physical benefits. Regular meditation practice also aids in the prevention of stress in the first place.

    3 – Choose an Objective Investigate the Situation

    In our daily lives, we have a tendency to exaggerate events and circumstances. This is a self-preservation act that is compassionate. When something terrible happens, your natural instinct is to overestimate the significance of the occurrence. This ensures that you will react in some way and is intricately tied to our fight or flight reaction. Regrettably, this process can cause hormone imbalances, which can lead to physical and psychological stress.
    Examine what is causing your bad scenario objectively. Rather than being present for the event, view it as if you were watching a movie or reading about it in a book. This allows you to efficiently prioritise the level of stress present and deal with it accordingly.

    Learn How To Copy With Stress

    4 – Consume Healthily

    The amount of stress in your life has a huge impact on your fitness and health, particularly on the inside. Numerous scientists and health authorities, for example, have discovered a correlation between an unhealthy digestive system and higher-than-average stress levels. Anxiety and stress may arise if you are suffering symptoms relating to your digestive system, stomach, or intestines. Unfortunately, sadness, worry, and stress can all contribute to or be the cause of a rash of gastrointestinal issues.

    When you have a digestion problem and/or are always anxious, you create an unfavourable feedback loop that feeds on itself, exacerbating your anxiety and emotions of hopelessness. Reduce your diet of processed foods while increasing your intake of fresh, raw, and organic fruits and vegetables. Water should be consumed in large quantities. A smart diet keeps your internal systems running smoothly and has been shown to aid in the avoidance and management of stress.

    5 – Limit the number of triggers you use.

    You’re most likely aware of a number of elements that contribute to your worry, happiness, or agitation. Limiting your exposure to specific “triggers” is a simple strategy to reduce stress. We all establish bad habits from time to time, and the majority of the time it is an unconscious process. Take a time to analyse what stresses you out.

    Examine the list and cross out any people, places, or things over whom you have authority. At the absolute least, you may be unable to avoid dealing with a coworker that often contributes to your workplace stress levels. You can, however, limit your interaction with that person outside of work, lowering the likelihood that they will create an upsetting circumstance for you to deal with.

    6 –Support Low-Stress Environments

    Your awake hours are mostly spent at work and at home. In those two situations, you frequently have some control over your surroundings. Reduce visual distractions at home and at work. Repeat for any other noises or sounds over which you have control.

    Your mind is continuously and unconsciously looking for ways to absorb the information it gets from your five senses. That is the function of your sensory network: to assist you in processing your surroundings. When the number of distractions competing for your brain’s attention is reduced, so is your risk of stress, anxiety, and depression.

    7 – Take Some Time Off

    Some parents put their children in a “timeout” when they engage in unacceptable behaviour. This helps the child to reflect on their inappropriate actions. You can also take a timeout the next time you feel uneasy. This allows you to relax your thoughts and reset your brain processes while also lowering your anxiety and stress levels.

    Allow for 10 to 20 minutes of soothing music. As previously stated, meditate or do a short session of Pilates or yoga. Get a massage, go for a walk, or simply find a quiet, serene place to unwind. This method does not prevent stress, but it does efficiently cure it when it occurs, and it can be used almost anywhere.

    8 – Limit your caffeine, smoke, and alcohol use.

    Beer, wine, liquor, coffee, energy drinks, and sodas can all cause hazardous energy spikes and crashes. Tobacco usage is linked to a slew of negative health outcomes. All of these things can contribute to an increase in your worry, despair, and stress. Aside from the physical link (excess coffee, cigarettes, and alcohol are all lethal when used in excess), emotional concerns may occur.

    Individuals who abuse drugs or alcohol frequently experience a loss of emotional control. When a chain smoker is unable to satisfy their nicotine addiction as quickly as they need it, they become frightened and “freak out.” When cigarettes, alcohol, and coffee control you rather than the other way around, your mental and physical health may suffer significantly.

    9 – Spend Some Quality Time with Mother Nature

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    Did you know that going on a “nature walk” changes the way your brain develops? Hormones have an important role in emotional regulation. These same hormones are intricately linked to and control a variety of brain processes. The brain’s ability to process sensory data is crucial. Because your brain, hormones, and emotions are all intertwined, a new study (from the early twenty-first century) suggests that taking a simple walk in a park or field may help you relax and relieve stress.

    Gregory Bratman attended Stanford University’s Emmett Interdisciplinary Program in Environment and Resources as a graduate student in 2015. He and his colleagues discovered that walking for a few minutes in a lush, green, natural setting made people happier, more attentive, and less anxious than walking in heavy traffic for the same amount of time. A similar study conducted at the University of Oregon in the United States and published in the Wall Street Journal revealed a correlation between nature and decreased levels of stress and anxiety. When you’re feeling anxious, spend more time outside with Mother Nature.

    10 – Get Enough Sleep

    It turns out that your parents were correct when they told you to go to bed early as a child. The bodies of children are continually changing and expanding. As a result, they require more sleep on a constant basis than adults. Adults, on the other hand, require an adequate quantity of sleep. Numerous sleep studies conducted in the United States dating back to the 1950s show that people need between 7 and 8 hours of sleep every night for optimal mental and physical health.

    When you don’t get enough sleep, your internal systems become “out of sync.” This can lead to a variety of uncomfortable and worrying situations, such as being late for work because you can’t get out of bed in the morning. When people are tired in the morning, they tend to consume sugary, caffeine-filled energy drinks and sodas throughout the day. These elements contribute to energy surges and crashes, which in turn contribute to increased anxiety and stress.

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  • How Meditation Improves Stress – Understanding Meditation

    How Meditation Improves Stress – Understanding Meditation

    How Meditation Improves Stress

    Meditation, an old technique, has become one of the most popular stress-relieving techniques. When you are stressed and tense, meditation can help to relax your mind and body, allowing emotional and physical tension to dissolve. When you do this on a regular basis, you will feel invigorated, better, and more prepared to face your day with a good attitude.

    Understanding Meditation

    Zen meditation requires “zenning out.” This comprises relaxing in a peaceful environment while purifying or focusing your mind on a particular issue. It may be focusing on a chant, counting, holding your breath, making a sound like “ooommm,” or doing nothing at all. The basic goal is to educate the mind to concentrate solely on one thing. It is advised that you set aside at least 20 minutes of undisturbed time for meditation; however, this time may be extended. Begin with a few minutes and gradually increase the amount of time until it becomes a habit.

    Meditation and Stress

    When our bodies are faced with a threat or unanticipated stress, they activate a “fight or flight” response. This is due to the release of norepinephrine and epinephrine (adrenaline). These hormones quicken our breathing, increase our heart rate and blood pressure, and increase blood flow to our muscles. Thus, when we meditate, we counteract the “fight or flight” response by attaining a deep state of relaxation in which our blood pressure, breathing rate, heart rate, and metabolism reduce significantly. Daily meditation practice teaches our body how to achieve this state of calm, alleviating daily stress.

    The Result of Meditation

    How Meditation Improves Stress

    When one meditates, a condition of bodily relaxation occurs, which reduces stress, and when practiced consistently over time, can result in long-term resilience. According to study, those who meditate often report a shift in their stress response, making it easier to recover from stressful circumstances. Concentrating on a particular subject during meditation also aids individuals in rerouting their negative thinking patterns, which can aid in stress relief.

    Things To Consider Before Meditation

    Practice

    You should concentrate on practicing more rather than worrying about sitting in the ideal position, how long to sit, when to begin, or which technique you should use if you are just starting out with meditation. Starting with meditation will allow you to choose the best approach or posture to use for you. The rest will fall into place after you get started with your meditation.

    Consistency

    You’ve been taught to practice, but you also need to be consistent, because consistency is more vital than putting in long hours of effort to improve your skills. Although each time you practice, you may feel immediate relief, if you do so on a regular basis, you will notice a progressive shift in the way your body responds to stressful situations. In order to prevent feeling pressured to meditate, start with small daily sessions and gradually expand the length of your sessions.

    Wandering Mind

    Being able to concentrate your thoughts on a single issue might be tough, especially for perfectionists. In the event that your mind wanders, this may result in irritation, which may serve to raise your stress level rather than lower it. As a result, if your mind begin to wander, do not be concerned; instead, refocus them on the present moment. Even experienced meditators struggle to remain in the present moment, so it’s quite normal for your thoughts to stray during your session.

    If you desire to use meditation to relieve stress, you should begin practicing immediately rather than waiting until you are overwhelmed to learn how to meditate. Because there are so many various forms of meditation accessible, you should start with one that you are comfortable with and work your way up from there. Following that, you may experiment with several types of meditation to see which one suits your needs the best.

    How Meditation Improves the Mind

    In recent years, many of us have rediscovered the benefits of meditation, which may be beneficial for a variety of reasons. Individuals meditate in order to build soulful connections, calm the mind, and ease stress, among other things. We are seeing a rise in scientific research confirming the benefits of meditation, despite the fact that it is traditionally connected with spiritual roots.

    While many of us are familiar with the soothing effects of meditation, this practice may also have beneficial effects on the mind. Certain studies have even demonstrated that meditation can have an effect on the architecture of the brain, such as the concentration of gray matter. If you could manage your learning capacity, your emotions, and your memory simply by being immobile for a few minutes, you would be on your way! There are a variety of ways in which meditation might assist you in improving your thinking skills. We’ll give you a brief overview of a couple of these approaches in the section below.

    Tune in to Greater Focus, Attention, and Memory

    There is no question that many people have difficulty focusing their attention. Our world is moving faster than ever before, resulting in higher quantities of pressure and stress for everyone on the globe. Additionally, there are other things vying for our attention, which may hamper our ability to retain information as quickly as we would want. If you are having trouble remembering chores, you may want to look into the potential advantages of meditation for you.

    Numerous studies have now demonstrated that meditation increases cognitive performance as well as attention and alertness in participants. For example, according to studies, developing a mindfulness or meditation practice can aid to improve working memory [2]. Given that one of the key purposes of the practice is to help in the reduction of mind wandering, the effects of this practice seem understandable. Cultivating a meditation practice gives you greater control over how you direct your attention and focus in your daily life. For example, you may conceive of the approach as a way for regaining your energy after being exhausted by external conditions.

    Preserve the Aging Brain

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    We are humans, and aging is a normal part of our evolution. Our body, as you are no doubt aware, ages and changes with time, as does our brain. The deterioration of the human brain has an influence on how our minds work, as the mind may be thought of as the brain in action. We cannot afford to lose our brains if we are to fully utilize its capabilities. While we cannot stop the natural aging process, we may take precautions by maintaining a healthy brain.

    The great news is that studies are now suggesting that meditation may have a positive influence on the aging brain. Meditation allows you to work out and recondition your brain. Through training, the brain may enhance its capacity to manage higher-order tasks such as decision-making and awareness [3]. If you want to profit from this improved function, you must commit to regular meditation practice. While some benefits are immediately obvious, the long-term effects need constant practice. Regular or long-term meditators’ brains were better maintained than non-meditators [4]. While meditation is not a cure-all for all brain or mind-related issues, it can have considerable benefits.

    Meditation is Available to You Now

    The amazing thing about meditation is that everyone, regardless of age or stage of life, can learn it. There are no age restrictions, so even if you have never meditated before, you have limitless access to it. Meditation might help you if you’ve been experiencing trouble with attention or focus. This practice can help you improve your cognitive performance, focus, and preserve your aging brain from degeneration. By training the brain and mind, you may increase your mood and sense of well-being with practice. Who doesn’t desire a more polished and expanded mind, after all?

    References

    [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/

    [2] https://journals.sagepub.com/doi/abs/10.1177/0956797612459659

    [3] https://askthescientists.com/brain-meditation/

    [4] https://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/?sh=586062691465

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