Our prehistoric ancestors faced terrifying situations like a giant hungry wolf, triggering a stress response called a flight, fight, or freeze. Stress responses are when the endocrine system floods the body with the hormones adrenaline and cortisol, which provide a burst of energy so they can respond to the dangerous predator.

Although these prehistoric dangers no longer impact most of us anymore, we are still blasted with daily threats such as family responsibilities, financial struggles, the global pandemic, job stressors and relationship issues. These problems can trigger our flight-fight or freeze response, and at worst, keep us stuck in this mode over a protracted period.

The Health Effects of Chronic Stress

Chronic stress creates a tremendous strain on our bodies. A growing body of research shows that stress contributes to a wide range of health issues, including:

• High blood pressure

• Heart disease, including heart rhythm disorders and coronary artery disease

• Digestive conditions, including irritable bowel syndrome, acid reflux and peptic ulcers

• Lack of sleep

• Obesity

• Headaches

• Backaches

• Anxiety

• Depression

Chronic stress can also lead to what we call maladaptive coping strategies that temporarily relieve symptoms but don’t address or resolve the root cause of stress. Some maladaptive coping strategies include excessive drinking, drug use/misuse, smoking or overeating, all of which can, in turn, cause their own health issues.

Something that can be helpful when you’re feeling stressed is mindfulness meditation. It is one of the most effective stress management techniques, and there is scientific evidence to prove it.

What is Mindfulness Meditation, and How Does It Work?

Mindfulness is a non-judgmental awareness of your mind and body in the present moment. While it’s been around for thousands of years, in the last 40 years, it has been studied a great deal, earning strong support from the medical and scientific communities for its effectiveness in reducing stress.

In mindfulness meditation, you sit quietly and simply observe your thoughts as they enter your mind. You don’t get involved with them or judge them but are aware of them as they arise. In other forms of meditation, you can focus on a single thing, like your breath or repeating a word, known as a mantra.

When practised regularly and for only a few minutes a day, meditation produces what’s called a relaxation response that reduces the activity of the sympathetic nervous system (which activates our fight-or-flight response). Studies have documented a range of health benefits that result, including:

• Lower blood pressure

• Lower heart rate

• Slow respiration (breathing) rate

• Less anxiety

• Lower blood cortisol (the stress hormone) levels

• More feelings of well-being

• Deeper relaxation

When I first started practising meditation, I found it really difficult. I couldn’t switch my thoughts off, and I thought I was supposed to not think of anything at all, so I gave up. It wasn’t until I devoted many years of practice to self-development and a regular yoga practice that I fell in love with mindfulness and loving-kindness meditation. Through meditation, my stress and anxiety were reduced, I became a calmer person and found my sleep drastically improved.

As a result of my own experience, I often discuss meditation with my clients, and if people are interested, I will lead them through a short meditation practice.  

If you would like to know more about Workplace Wellbeing or Mental Health First Aid in your Workplace, Contact Us today.