6 Pillars of Calm Mind, Balanced Stress Coping

Stress (Stress) Anxiety or mental tension is a state of anxiety or tension that occurs when faced with a difficult situation. Stress is considered a natural human response. It helps to cope with various challenges and threats that come our way. However, chronic stress can increase the severity of various health problems, such as cardiovascular disease. Depression Therefore, managing stress is one of the 5th pillars of lifestyle medicine and a critical element of holistic healthcare.

Stress not only directly affects health conditions. It also affects other health behaviors, including:

• Sleep habits- Stressful events, such as high-pressure work Watching movies or media related to violence Affects changes in brain waves during sleep and wakes up in the middle of the night frequently
• Exercise Behavior- Although exercise can help relieve stress. On the other hand, People with stress often experience reduced physical activity, especially in groups that face chronic stress, such as medical students, mothers of infants, and cancer survivors, who often have lower levels of physical activity.
• Alcohol and smoking habits- Stress is most often caused by something close to you, such as financial problems, work, or health conditions, etc. It often leads to the use of inappropriate coping behaviors, such as drinking alcohol and smoking, which are common forms of coping with stress. This can also include watching television, surfing the internet, taking naps, or eating too much.

Stress Management Approach: Strategies to conquer the heart

Stress management can be done in many ways. As follows:

1. Relaxation Guidelines (Relaxation) For example, breathing exercise techniques (Breathing Technique) Start by inhaling through the nose for 4 seconds, then holding your breath for 7 seconds, then exhaling through the mouth for 8 seconds, repeating for 3 consecutive cycles until a consistent breathing rhythm is achieved.
2. Behavioral guidelines (Behavior)e.g., distraction (Distraction Techniques) may use various methods, such as listening to music or chewing gum that help the mind to move away from stressors.Time Management) is considered another way to help cope with stress.
3. Mindset Approach(Cognitive)For example, adjusting the perspective of thinking in an extreme way or looking at the world in black and white (Dichotomous Thinking)Using positive words to oneself (Positive Self-affirmations) that helps affirm one's own value and potential. Encourage the maintenance of a balanced perspective.

Stress management does not have to be one approach, but it can be applied in combination or adapted according to the situation. However, it is important to practice regularly until you become proficient.It will help to cope with stress more effectively.

Mindfulness for Balanced Well-being

Mindfulness Exercises (Mindfulness) It is an effective way to take care of yourself according to lifestyle medicine. The key is awareness of one's own condition, whether it is thoughts, emotions, or experiences that occur in each moment. Therefore, it can be adapted to the situation.

                Mindfulness training to reduce stress was developed as a program for patients to cope with stress, anxiety, and stress.Anxiety, pain, and depression can take better care of themselves. Numerous studies point to the benefits of practicing mindfulness in both the body and mind. Helps to focus better on what you do Increases flexibility in facing problems Strengthens self-confidence (Self-esteem)and improve overall well-being (Well-being) It also reduces inflammation and relieves pain associated with stress.

If you practice mindfulness continuously and for a long time, it can help with brain function by stimulating the left frontal hemisphere of the brain (Left Prefrontal Cortex) Increases the thickness of the brain tissue (Gray Matter Density) In the hippocampus area (Hippocampus) and reduce the thickness of the brain tissue in the amygdala region (Amygdala) These parts of the brain play an important role in planning. Personality, learning, memory, emotions, problem-solving, as well as self-awareness and empathy for others. Therefore, the practice of mindfulness is considered an application of awareness.Know to respond to the challenges that will come your way.

Stress Management It does not mean avoiding problems that arise, but developing skills and attitudes that will help us cope with challenges steadily. Peace does not come from living in a world without problems. Rather, it comes from being prepared to deal with everything. It does not affect physical and mental health, while promoting holistic health care according to lifestyle medicine.

By Medical Team BDMS Wellness Clinic Institute

and the Association of Doctors to Restore Health and Promote Obesity Education. Krung Ung Thep (BARSO)

Reference List

1. Braun C, Foreyt JP, Johnston CA. Stress: a core lifestyle issue. Am J Lifestyle Med. 2016 Jun 22;10(4):235-8.
2. Shurney D. Employing mindfulness in lifestyle medicine. Am J Lifestyle Med. 2019 Nov;13(6):561-4.
3. World Health Organization. Stress [Internet]. 2023 Feb 21 [cited 2025 Sep 2]. Available from: https://www.who.int/news-room/questions-and-answers/item/stress