I was recently asked by a student to answer some questions regarding stress and mindfulness. The information is being used for her Year 12 Research Project. After answering the well thought out questions, I actually thought the information might benefit many more people.
So taking into account these answers are partly my opinion, but also partly fact (when we get down to the impact of stress on our health) here are my answers:
- What is your personal definition of mindfulness?
Mindfulness is practising an awareness and consciousness of the world around us. It can be cultivated and practiced through meditation, but really, it’s something to be constantly striving for. In our work, interactions with other people, decisions, everything.
- What is your personal opinion on mindfulness?
We need more of it in the world! 🙂
If more people were mindful, conscious and aware, I believe we would all take better care of each other, ourselves and the world. We would stop and “smell the roses”, take notice of life more and stop being so busy, rushing around and stressing our bodies.
- What do you think the benefits are in practicing mindfulness?
More peace, more calm, more awareness of people around us and therefore more care and consideration.
- Do you believe mindfulness helps in reducing stress and can you explain why?
Most definitely. It prompts people to slow down and take a breath occasionally. Even taking a conscious breath is enough to move us from using our sympathetic nervous system (the fight/flight stress state) into parasympathetic (rest/digest) relaxation state.
Using mediation for mindfulness has been proven in studies to reduce stress, increase clarity of thinking, reduce blood pressure and make people feel calmer in general.
- What impact does stress have on people’s health?
It impacts everything!
The release of stress hormones causes physical problems in the short term such as inflammation, joint pain, headaches, neck and shoulder tension, digestive system upsets and more. In the long term, physical symptoms progress to high blood pressure and other cardiovascular diseases, increased risk of chronic diseases such as arthritis and it impacts memory and concentration to the point of being implicated in dementia and Alzheimer’s.
Mental health is obviously also impacted by stress and can result in anxiety and depression, general moodiness and irritation and subsequently may cause relationship problems, family problems and the like. These mental health changes can cross over into other health issues such as weight gain and obesity from tiredness and subsequent sedentary lifestyles, emotional and comfort eating or simply poor food choices.
The hormones released from stress can also impact the biochemistry of the body by changing the function of the digestive system as mentioned before leading to leaky gut syndrome and then food intolerances. Stress hormones alter the release of reproductive hormones, which affect men in some ways but more obviously affect women causing issues such as irregular, painful or heavy menstrual cycles, infertility or excessive PMS symptoms.
Stress hormones also put our bodies in an alert state (sympathetic nervous system mentioned above) this stops our body going into a deep sleep which can cause problems getting to sleep, staying asleep or all the consequences of not getting enough resting and rejuvenating sleep (exhaustion, more stress, inflammation, altered eating patterns, weight gain, lowered immune system function). This alert state also does reduce our immunity, which can lead to increased incidence of colds, flus, viruses etc.
Oh I could go on and on and on!
- How often would you recommend that people practice mindfulness?
Every day in some form. It might not be sitting down and meditating. It could be sitting outside in the sunshine; listening (like really listening – not just in the background) to some favourite music; being aware of each breath; gardening; exercising; anything with complete focus that enhances relaxation.
- What tips do you have for people who have never practiced mindfulness before and would like to do so?
- Start small, simple and with short time periods.
- Just spend 1-minute observing breathing in and out, nothing else. Notice how you feel before and after.
- Find some kind of reminder. It could be a post-it note stuck on the computer, a reminder on the phone or just a sticker somewhere that reminds you to stop, notice how your mind and body feels and take a breath.
When I lived in Adelaide and drove through traffic all the time, I would use the traffic lights as a reminder. Each time I had a red light I would take a few conscious breaths in and out.
It really doesn’t need to be meditating on a cushion in the corner of a room for an hour at a time. Just something that brings your awareness back to your mind and body.
- Do you believe everyone should practice mindfulness?
Yes! Everyone is so busy these days. There’s so much pressure on everyone to keep busy. But it is leading to so many health issues, like all the ones I mentioned before. Everyone is sick and tired. Imagine if everyone in the world did stop and take 5 minutes to meditate (or just breathe) each day. I’m sure we would all be kinder to each other, less stressed, healthier and probably more productive!
Thanks to Sydney Lynch for allowing me to share my opinion on her project, but also to share this information for others to benefit from.