How meditation impacts when dealing with stress - Essay Example

?Discuss how meditation impacts when dealing with stress Introduction Stress is one of the constant issues which humans are often faced with. In mostinstances, a minimal amount of stress is often good, even beneficial to a person as it can enhance one’s mental and physical acuity. However, too much of it can be dangerous to the health. Persistent stress can lead to cardiovascular diseases and can also lead to other mental health issues. There are various ways of dealing with stress, including pharmacological, therapeutic, and meditation interventions. Meditation has been considered one of the less costly, yet effective means of managing stress. It however requires however a huge amount of discipline and dedication to perfect. This paper shall discuss how previous studies have explored the impact of meditation on stress levels as well as a person’s general well-being. Initially, this paper shall provide a brief and general description of stress, its mechanism, and its effects on the human physiology. Then, a more specific discussion on the various studies which have discussed the impact of meditation on stress levels including a person’s general health shall also be presented. Body Overview, stress Maddock and Pariante (2001) discuss that stress comes about when the demands of the environment exceed the available resources of a person in meeting such demands. Stress may be evaluated in terms of various elements, firstly, in terms of its duration (acute versus chronic), in terms of its quantity (discrete events versus cumulative events), and quality (interpersonal events versus non-interpersonal events) (Maddock and Pariante, 2001, p. 83). The adaptation to stressful events is also based on physiological as well as behavioural changes. Physiological elements in the manifestation of stress are based on the hypothalamic-pituitary-adrenal axis as well as the norepinephrine/autonomic nervous system (Maddock and Pariante, 2001, p. 83). As the corticotrophin-releasing hormone stimulates the pituitary-adrenal axis and the sympathetic nervous system, the glucose levels, heart rates, as well as blood pressure often increase. Immune responses are seen in behavioural changes in the body as a result of stress. In this case, there is an enhanced arousal and vigilance, as well as suppression on feeding and reproductive behaviour (Maddock and Pariante, 2001, p. 83). Such behavioural responses are often beneficial for individuals. Heightened levels in behavioural and physiological responses may however be harmful to a person’s health. In general Maddock and Pariante (2001) also discuss that harmful levels of stress can lead to coronary diseases, cancer, compromised immune system, as well as mental health issues like depression. Due to these negative effects, the need to establish effective interventions for its management has become imperative in the delivery of health care services. Studies on the impact of meditation on stress In an Australian study by Holt and Mar (2005), the authors were able to establish that about 60% of general practitioners often sought educational materials on the management of stress. In a related study of GPs, about 12% of respondents indicated that stress was a major issue in their lives (Schattner and Coman, 1998). Stress management including meditation has been considered as a possibly simple and effective health strategy in improving stress levels among GPs. Manocha, et.al., (2010) discuss that meditation is an important skill to learn and once it is learned, it can be carried out independently at person’s own choosing in the management of future or ongoing stress. Meditation has also been considered as an effective technique in enhancing general well-being. An Australian survey revealed that in a community of about 1100, 11% of respondents practiced meditation at least once in their daily activities with 29% of respondents expressing prayer to be their source of well-being and 24% of them using meditation in order to gain improved well-being (Kaldor, et.al., 2002). Various health professionals have also expressed their favourable opinions of meditation even without the need to use academic studies to prove its relevance. In fact, in a 2000 survey of Australian GPs, 80% of them have recommended meditation to their patients at least once in their practice (Pirotta, et.al., 2000). Some GPs even expressed their desire to gain some formal training on meditation (Cohen, et.al., 2005). The Manocha, et.al. (2010) study was able to establish an even stronger support for the use of meditation as a stress management technique and as a means of improving well-being among general practitioners. The authors also pointed out that the meditation workshop which the GPs underwent in order to relieve their stress proved to be a practical, feasible, as well as an effective intervention (Manocha, et.al., 2010). Moreover, quantitative analysis from the workshop itself revealed that meditation had a strong potential in mental health promotion and the prevention of stress. The Manocha, et.al., (2010) study further implied that meditation workshops for GPs can potentially and effectively manage mental health issues, and stress management techniques can also provide the GPs with self-care resources in order to independently manage their stress. Other studies have also established the impact of meditation on the management of stress. A study by Davidson, et.al., (2003) was able to reveal that a significant increase in left-sided activation in meditators was observed in brain images during meditation. This increase was associated with a favourable impact against stress. The study demonstrated that a short program in mindfulness meditation can produce favourable effects on brain and immune function (Davidson, et.al., 2003). These observed changes in the brain and immune function represent favourable effects against stress. Dusek, et.al., (2008) focused their study on how meditation and yoga may switch off stress genes. The study was able to reveal that as the relaxation response is triggered, the genes which are often turned on by stress are turned off. This helped provide support to the notion that it is possible for the mind to actively turn on and turn off one’s genes; and that the mind is a powerful tool which is very much connected to one’s body and its systems (Dusek, et.al., 2008). More studies on this theory were however recommended by the authors due to the limitations in mind measurements and clinical applications. Nevertheless, other studies on meditation and observed physiological functions helped provide support for meditation and how it can change physiological functions. UCLA (2009) researchers using MRIs for brain scans of meditating people were able to ascertain that meditators increased in volume at the hippocampus and at the orbito-frontal cortex, including the thalamus, and the inferior temporal gyrus (UCLA, 2009). These regions are known for their functions which primarily relate to the regulation of emotions. The researchers were able to also point out that individuals who meditate were capable of building positive emotions and maintain their emotional stability during stressful situations (UCLA, 2009). The observed differences in brain imaging studies helped provide definitive proof of these differences. Paul, Elam and Verhulst (2007) sought to establish students’ perceptions on the use of deep breathing meditation (DBM) in reducing testing stress. In general, the authors were able to establish that the DBM technique was successfully carried out with each academic year and it also provided students with a possible effective solution for their future academic testing days. The students expressed that after six weeks of applying DBM, they noted the positive effects of the procedure. These students observed that they had better concentration and their test anxiety was decreased, not to mention their anxiety and self-doubt (Paul, et.al., 2007). The authors also pointed out that there are no monetary costs associated with the use of DBM, hence, any student, or any person, for that matter, can incorporate it into their lives. Kabat-Zinn, et.al., (1992) carried out their study in order to evaluate the effectiveness of implementing a group stress reduction program supported by mindless meditation for patients having anxiety issues. Their study covered about 22 participants who were evaluated after a clinical interview, meeting the criteria for generalized anxiety disorder or panic disorder (Kabat-Zinn, et.al., 1992). The respondents were assessed through self-reported ratings, as well as therapists’ ratings recorded at weekly intervals before and during the stress reduction program. Monthly assessments during the 3-month follow up were also recorded. The authors revealed that there have been significant reductions in anxiety and depression scores after treatment of the respondents (Kabat-Zinn, et.al., 1992). Respondents who were also suffering from panic attacks were reduced. In general, the study revealed that the group mindfulness meditation program is a valuable and effective means of actually decreasing symptoms of anxiety and panic; this meditation method has also shown significant effects in the management of generalized anxiety disorder, panic disorder, as well as panic disorders with agoraphobia (Kabat-Zinn, et.al., 1992). The value of meditation for mental health issues has therefore been supported by the above study; thereby expanding the value of meditation not just for stress management but other related conditions as well. Pain is also one of the major causes of stress. Rosenzweig and colleagues (2009) carried out their study in order to evaluate changes in body pain, as well as quality of life during the conduct of an 8-week mindfulness-based stress reduction program among participants experiencing chronic pain. The study was able to reveal that patients with arthritis, back/neck pain, and those with two or more comorbid pain issues manifested significant improvements in their pain intensity after applying the MBSR program (Rosenzweig, et.al., 2009). Patients with arthritis indicated the most improvement in their condition and those with headaches manifested the least improvement in their symptoms. In terms of psychological distress, patients with fibromyalgia showed the least improvement after application of the program (Rosenzweig, et.al., 2009). Moreover, with the application of home meditation practices, improvements in psychological distress, somatisation symptoms, and self-rated health were seen. In effect, the authors pointed out that mindfulness-based stress reduction applications are a significant option in improving the management of some conditions involving chronic pain (Rosenzweig, et.al., 2009). Thaddeus and colleagues (2008) discussed that meditation may affect the physiological pathways that may be impacted by stress and which may be relevant to the disease process. Some focus may have been given to mediation, emphasizing the calming of the mind, improving attention, and developing mindfulness; however, not much is known about meditation practices which support compassion (Thaddeus, et.al., 2008). The authors evaluated the impact of compassion meditation on immune, neuroendocrine, and the behavioural responses to psychological stress. About 61 health adult respondents were randomly assigned to either undergo 6 weeks of training in compassion meditation or to attend a health discussion control group; an assessment by a laboratory stressor followed these weeks of intervention (Trier Social Stress Test) (Thaddeus, et.al., 2008). The study was able to reveal that with the meditation group, decreased TSST induced IL-6 and distress scores were clearly apparent. The data effectively suggested that using compassion meditation may effectively reduce immune behavioural responses; however, future studies are needed in order to establish clearer results (Thaddeus, et.al., 2008). Nevertheless, the study was able to provide a strong basis for the use of meditation in managing emotions and distress among healthy adults. In the study by Chiessa and Serretti (2009), the authors discussed that mindfulness-based stress reduction is a standard form of meditation which has consistently been effective in the management of mental and physical issues. The authors set out to establish current studies on the effectiveness of MBSR among healthy subjects, most especially on their stress indicators. The authors revealed that MBSR indicated a nonspecific impact on stress reduction in relation to inactive control in the reduction of stress and in improving spirituality values (Chiessa and Serretti, 2009). Direct comparisons between MBSR and the usual methods of relaxation were able to disclose that both types of meditation and relaxation are effective in reducing stress; moreover, MBSR is also effective in managing trait anxiety and in increasing empathy and compassion (Chiessa and Serretti, 2009). In general, the authors declared that MBSR is an effective means of reducing stress among health individuals and they highly recommend its application to stressed and anxious individuals as well. Nyklicek and Kuijpers (2008) also discussed the meditation-based stress management method in managing patients suffering from stress and anxiety disorder. The patient-respondents were assigned to undergo 8 weeks under the meditation-based stress management program and they were later evaluated under the Hamilton Anxiety Rating Scale, as well as other relevant scales measuring anxiety and even depression (Nyklicek and Kuijpers, 2008). In relation to the control group, the respondents under the meditation group manifested significant improvements in their anxiety and stress scores. The authors pointed out that the meditation was however not significantly effective for patients who were already manifesting depression as well as stress (Nyklicek and Kuijpers, 2008). Their stress was tied in heavily with their depression that addressing depression separately was crucial to the improvement of stress levels. Nevertheless, the value of meditation on stress management alone was clearly established by the authors. The use of meditation in relation to other forms of therapy, specifically the cognitive behavioural therapy in stress management was the subject of a study by Smith and colleagues (2008). The study covered fifty subjects who were suffering stressful conditions and issues; during the intervention, they were grouped into the CBT group and the MBSR group. The interventions were carried out for 8 weeks with the MBSR group incorporating meditation, gentle yoga, body scanning exercises, as well as mindfulness. For the CBT group, cognitive and behavioural applications were carried out in order redirect the respondents’ mind away from stress or anxiety (Smith, et.al., 2008). After 8 weeks of intervention, the authors revealed that based on effectiveness outcomes, the respondents in the MBSR group were able to manifest significant improvements in all measured outcomes, with differences in relation to CBT registering at significant levels. CBT improvements in stress management also registered favourable results for patient-respondents, however, better outcomes were seen in the MBSR group (Smith, et.al., 2008). Moreover, the MBSR group manifested better outcomes in relation to mindfulness, energy, pain, and binge eating. In effect, while both types of stress reduction program may manifest favourable outcomes for stressed patients, the MBSR seems to indicate better outcomes as compared to the CBT intervention (Smith, et.al., 2008). This provides a strong support for the application of meditation techniques in stress management, mostly because it is potentially less expensive and does not require technical knowledge from facilitators. Telles and Naveen (2009) discussed that meditation includes practices which help self-regulate one’s body and mind. Meditation initiates the process which causes a restoration of a person’s physical, mental, and spiritual wellness. In other words, meditation is therefore very much related to healing and relaxation (Adiswarananda, 2004). In various studies, some already cited above, meditation seems to have an impact on a person’s physiology, often in relation to thalamic/primary cortical areas which often impact on attention. Individuals practicing meditation also were seen manifesting improved mental alertness (Telles and Neveen, 2009). Stress is a significant element in most illnesses and the practice of meditation has shown effective results. The favourable results seem to relate to the frequency, voltage, and the amplitude of brain waves of the individual. Studies reveal that with meditation, the attention as well as the cognitive processing of individuals portrayed better results for stressed individuals (Telles and Naveen, 2009). Medical doctors also admit that relaxing and meditation are important tools in improving one’s wellbeing and wellness. With meditation, a person can relax mentally and physically. It is also a holistic process of managing diseases and in effect improves the general wellbeing of a person. Meditation also decreases metabolism, allowing the body to decrease its consumption of oxygen (Telles and Naveen, 2009). It can also reduce blood pressure and this can work well for patients with heart disease and for those suffering from anxiety (Vempati and Telles, 2002). Due to the physiological as well as psychological changes which meditation can bring, it can also be used as a self-regulation technique during relaxation training. It can also be effective in therapy and in rehabilitation, providing strong connections between the mind and the body (Telles and Vareen, 2009). In mind-body medicine, the interaction of the brain, the mind, the body, as well as one’s behaviour are considered a significant means by which emotional, mental, as well as social and spiritual elements can directly impact on health. It is also possible to change the ways of looking at one’s inner self through the process of self study and meditation; and these changes can be implemented as a means of engaging one’s mind with the outside world with the end goal of seeking better health outcomes (Telles and Vareen, 2009). Conclusion Meditation has a significantly beneficial impact on stress. Stress, at minimal levels can be beneficial for individuals, however, at high levels, stress is harmful to one’s health. It can cause cardiovascular diseases, cancer, and it can lead to mental health issues. Managing stress through meditation has become a highly beneficial remedy. As illustrated from the studies discussed above, meditation has manifested a better impact on a person’s stress levels as compared to other therapeutic interventions. It has been known to reduce stress levels in relation to exam taking, chronic pain, and anxiety. It is also a self-regulatory remedy allowing patients to implement meditation practices on themselves, on their own, and on their own time. Meditation is a beneficial intervention for stress as it works to reduce blood pressure, and metabolism, allowing the body and mind to relax. 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