The situation of the country, the economy and the spread of the virus. This may result in many people experiencing stress problems. When stress occurs, the body responds by releasing stress hormones. or the hormone cortisol (Cortisol), including many types of inflammatory substances If the body is under chronic stress for a long period of time. It will have a negative effect on health, causing the immune system to function abnormally. easy to get sick Latent viruses in the body may be activated and show symptoms such as herpes and shingles. Stress also increases the risk of developing chronic non-communicable diseases. (Non-communicable Diseases (NCDs)) include heart disease, diabetes, and hardening of the arteries. (Atherosclerosis), obesity, cancer and osteoporosis, etc.

Therefore, stress management is important. In addition to ways to deal with stress in various forms, such as traveling. exercise or doing a hobby What helps us deal with stress well is being mindful (Mindfulness), being present in the present situation, being aware of the emotions, thoughts, and feelings that occur at that moment.

How can meditation help reduce stress?

In the Western world, meditation (Meditation and Willpower) is popularly used to reduce stress. In Buddhism, it is called meditation practice. By the form of mindfulness practice It is not limited to meditation only. But it can be about focusing on thoughts. Breath or body or walking meditation, yoga, qigong or tai chi.

Meditation affects changes in brain waves. By shifting it into a slower, more peaceful form. Researchers found that when starting to meditate The brain releases alpha waves, which is a state of relaxation in the body. And if meditation is at a higher level Brain waves are in the range of Theta Wave (Theta Wave) and Delta Wave (Delta Wave), which have frequencies similar to the brain during deep sleep (Deep Sleep).

Alpha waves that affect awareness. (Wakefulness) The level of delta waves is related to mindfulness. (Conciousness) and Theta waves are useful in reducing anxiety (Anxiety) and when measured using electromagnetic waves (Magnetic Resonance Imaging (MRI)) in people who practice meditation regularly. There will be changes in the brain's gray matter (Brain's Gray Matter) and the parts of the brain that are related to concentration (Attention), perception of one's own feelings. (Interoception), and better processing through the senses (Sensory Process).

The brain changes that occur show that meditation increases awareness (Awareness), being aware of events, thoughts, and emotions that are happening at that moment. And the more we meditate, The more we build mental flexibility (Mental Resilience), the more This will increase your ability to manage stress and be more aware.

Mindfulness Meditation

Mindfulness Meditation is the most popular form of meditation. It is a practice to train the mind to think more slowly. Let go of negative thoughts. and calms the body and emotions Or we can say that it is training the mind to fully focus on the 'present'. Mindfulness is divided into 2 main parts:

1. Concentration (Attention) – is the focus of attention on the event that is happening. Including being aware of your breath, thoughts, and your own physical and emotional responses to the events that are taking place.
2. Acceptance (Acceptance) – is awareness of emotions and feelings that are occurring without judgment or interpretation. Instead of responding or responding to that thought or feeling Acceptance teaches you to just acknowledge and let go.

Research on 12,145 healthy people practicing mindfulness found that therapy using the concept of mindfulness. (Mindfulness-Based Therapy) helps reduce stress. Anxiety and symptoms of depression And people who practice mindfulness are less likely to respond to negative thoughts or unhelpful emotional reactions during stressful times.

Start practicing meditation from everyday life

The meditation practice that most people know is in the form of sitting meditation. or walking meditation But for those who are just starting out You can practice mindfulness from everyday activities.

• Brush your teeth – Feel your feet touching the floor. Toothbrush held in hand and arms moving back and forth
• Dishwashing – Feel the water flowing through your hands. Characteristics of bubbles and the sound of dishes hitting the sink.
• Drive – Turn off the radio or play uplifting music. Imagine your spine touching the chair. Feel your hands gripping the steering wheel. and the foot touching the accelerator No matter what your mind is thinking about Draw attention back to you and your car.
• Exercise – Instead of watching television while on the treadmill, Try focusing on your breathing in and out. and moving feet
• Put your child to sleep – Lower yourself to eye level with your child, looking into their eyes. Listen to what they say and feel the touch your child gives when you relax Your child will feel relaxed as well.

References

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