Lately, more and more people have been talking about mindfulness and ways to reduce stress. This old practice that people usually connect with meditation is now being taken up by many who are looking for a break from the nonstop rush of everyday life. So what is the actual science that explains how mindfulness helps reduce stress? Let’s start a journey to find out how this practice really works.
A Short Summary
Before getting into the science part it is important to grasp what mindfulness really means. Mindfulness is really about paying attention to what is happening right now and being involved in it without making any judgments. People usually get there by meditating and using different methods that help them stay aware and focused.
How Mindfulness Works
More and more studies are showing that mindfulness can really help with managing stress. Mindfulness helps lower stress in a few different ways:
The way our brains can change and the practice of being aware of the present moment.
A really interesting finding in neuroscience is how the brain can change and adapt by creating new connections between its neurons. Research indicates that being mindful can improve the brain's ability to change itself especially in parts linked to focus kindness and controlling oneself. The practice helps increase gray matter in the prefrontal cortex which is connected to how we make decisions and manage our emotions so it can also help lower stress.
Being aware of the present can help lower cortisol levels.
Cortisol is a hormone that tends to be higher in people who are dealing with long-term stress. Studies show that practicing mindfulness meditation often can lower cortisol levels. A study in the journal "Psychoneuroendocrinology" showed that people who took part in an eight-week mindfulness program had lower cortisol levels which suggests that this practice might help reduce stress.
Improving how we manage our feelings
Mindfulness helps people notice their thoughts and feelings without jumping to respond which can lead to improved control over their emotions. Taking a step back from emotions can really help to lower how strongly we react to stress. MRI studies indicate that practicing mindfulness changes how the amygdala which is linked to fear connects with the prefrontal cortex helping people manage their emotions more effectively.
Turning on the parasympathetic nervous system
Mindfulness activities help turn on the parasympathetic nervous system which is the part of the autonomic nervous system that controls how we rest and digest food. This activation makes the heart beat slower and brings down blood pressure while helping you feel calm and relaxed. It works against the body's first reaction to stress which is to either run away or fight.
Better sleep experience
When someone is under constant stress it can make it hard to sleep and this can make anxiety and stress even worse. Mindfulness meditation can help you sleep better by soothing your mind and slowing down your thoughts. When your body gets enough rest it can deal with stress more easily which helps you sleep better and feel less stressed overall.
Bringing mindfulness into your everyday routine
You don’t have to change everything about your day to bring mindfulness into your life. You can easily include things like mindful breathing body scans and mindful walking in your daily routine. Just a little bit of practice each day can really add up and make a difference later on.
The research on mindfulness and stress relief shows that it can really help people feel better in general. More studies keep showing how helpful mindfulness can be so it is still a good way to deal with stress without much risk. Practicing mindfulness might be the way to live a healthier life with less stress and more balance.
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