Today we will talk about the practice of meditation to reduce anxiety . Those who suffer from it are familiar with how runaway thoughts can create a vicious circle of concerns that feed them. And escaping this cycle can be extremely difficult, especially when we feel overwhelmed by the intensity of our emotions or physical sensations. But it is possible to use meditation to reduce anxiety. Discover options at the Denken Center .
Through meditation we can help stop the obsessive patterns of the mind and build new neuronal patterns that allow us to free ourselves from those old reactive patterns. Already in itself, meditating decreases our tendency to worry, often about things that have not yet happened, and improves our control over those thoughts that are distressing to us.
Actually, meditation can change the way our brain responds to stimuli. Thanks to the neuroplasticity that gives the brain an amazing ability to adapt, it is possible to overcome harmful habits such as that extremely critical and negative inner voice.
Meditation quiets the mind, giving us that space to learn to be in the present moment and not worrying about the future or obsessing about the past. Doing this basically trains the brain to be less anxious.
BENEFITS OF MEDITATION TO REDUCE ANXIETY
Some of the main effects of anxiety in our body are: a decrease in hippocampus size, a part of the brain considered crucial for memory; It also increases the size of the tonsil, which is responsible for the fear response, causing greater fear and anxiety. Finally, stress, fear and anxiety cause the secretion of hormones that in the long term cause imbalances in the functioning of brain chemistry and neurotransmitters, which affect the ability of brain cells to communicate with each other. Performing a regular meditation practice can help restore brain balance because:
- Increase the volume of the hippocampus.
- Reduce both the number of neurons in your tonsil and their reactivity, increasing tolerance to stress.
- Restores the balance of neurotransmitters.
- Increase serotonin levels, also known as the happiness molecule.
- Increases the levels of a neurotransmitter with sedative properties known as
- It reduces cortisol levels, a stress-related hormone that contributes to anxiety, depression, sleep disorders and memory loss.
- It increases blood flow in the brain and connectivity between neurons in different areas of the brain.
- Reduces brain inflammation associated with emotional disorders such as anxiety and depression.
- It can reduce the symptoms of anxiety disorders, panic, depression, attention and phobias.
HOW TO START TO MEDITATE
Although there are Buddhist, Taoist, Confucianist and Hindu schools, you really don’t need to join any religion to learn to meditate. There are secular options such as mindfulness or mindfulness meditation.
If, due to anxiety, you find it extremely difficult to remain seated and still during meditation, you can try some of the most active forms of Qigong to cultivate balance in body and mind. On the other hand, mantra meditation can be particularly beneficial for those who experience difficulties in silencing their inner discourse during meditation. There are also practices such as coloring mandalas that can have fun and help you counteract the effects of anxiety in your day to day.