The damaging effects of stress are well-known, but more recent research proves the value of stress management through an integrated approach.
In a randomized control trial for stress management researchers tested the effects of stress on health for 12 weeks. They split 860 employees into 4 groups: a control group, a physical exercise group (PE), stress management training group (SMT), and integrated health program group (IHP comprising of physical exercise, plus stress management and health information). They found general health, physical fitness and muscle pain improvements in the PE group, and stress management improvements in the SMT group. However, the integrated approach – IHP group- showed the strongest effects, with longer improvements in physical, as well as mental health. (1)
Another very invaluable way to reduce stress is by implementing mindfulness meditation. Mindfulness-based stress reduction (MBSR) is a structured program using mindfulness meditation to alleviate symptoms associated with stress, and physical, and psychiatric disorders.
Per Jon Karat-Zinn, the program’s inventor, the basis of MBSR is mindfulness, which he defines as “moment-to-moment, non-judgmental awareness.” It employs meditation techniques that focus on breathing, body awareness, and overall perception. As you cultivate increased levels of awareness in every day moment-to-moment experiences, you notice a reduction in negative emotions, an improvement in coping skills, and an enhancement of overall health.
Researchers investigated the relation between stress, mindfulness, and health behaviors on 553 undergraduates. They found that mindfulness is related to reduction in stress, an increase in health-related behaviors, and positive health perceptions. (2)
Mindfulness meditation-based stress reduction interventions have great results for individuals experiencing negative emotions.
Researchers studied 22 patients with anxiety disorders who engaged in an 8-week outpatient MBSR group and followed up with them for 3 months’ post-intervention, and at the course of three-years. The study showed significant symptom reduction of anxiety, panic, as well as depression. The best outcome was that the 3-year follow-up showed positive maintenance on most of the subjects. (3)
In another study, researchers reviewed the literature on mindfulness-based stress reduction and its health benefits. Their comprehensive analysis showed that MBSR can help people to cope with stress, as well as reduce the extent of clinical symptoms. It is seen that intensive stress reduction interventions based on mindfulness meditation can have benefits with long-term effects in the treatment and reduction of stress, as well as negative emotions. (4)
The best way to lower stress levels consistently is to build a solid spiritual foundation in your life.
Many do not know how to develop a true, loving, personal relationship with themselves or their Higher Power. As a result, they can’t possibly develop that universal connection that makes life far less stressful and complicated than it has to be. Many often donate a specific block of time to worship as if were a fear based task or to be socially excepted, like Sunday Mass for instance, instead of living life as a form of prayer, with self-less gratitude.
Never questioning it, people opt to be part of a traditional, organized, segregated religion full of limitations, resistance, and adversity, lacking Universal unity and equality. Conscious spiritual principles should be integrated into with whatever religious assembly you belong to with an acceptance and understanding that equality exists no matter how you choose to worship.
Conforming to a general set of moral values and a higher level of consciousness would allow all cultures to live in harmony with one another as human beings, no matter what deity or path one chooses to follow. In order for this “perfect world” to be possible there would have to be a complete shift from ego-centered materialism to spiritual transcendence. One day perhaps.
Applying these invaluable principles to your life successfully and Universally requires full awareness of thoughts, words, and actions, recognizing how others are affected as well as yourself, absent from segregated religion. This is the groundwork that needs to be laid for a solid spiritual foundation that can weather any storm!
1- Erikson, H. R., Inleak, C., Mikelle, A., Grønningsæter, H., Sandal, G. M., & Ursin, H. (2002). Improving subjective health at the worksite: a randomized controlled trial of stress management training, physical exercise and an integrated health program. Occupational Medicine, 52(7), 383-391.
2- Roberts, K. C., & Dan off-Burg, S. (2010). Mindfulness and health behaviors: is paying attention good for you? Journal of American college health, 59(3), 165-173.
3- Miller, J. J., Fletcher, K., & Karat-Zinn, J. (1995). Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders. General hospital psychiatry, 17(3), 192-200
4- Grossman, P., Niemen, L., Schmidt, S., & Wallach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of psychosomatic research, 57(1), 35-43.
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