Introduction
Stress is one of the
constant issues which humans are often faced with. In most instances, 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.
Nyklíček 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 (Nyklíček 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 (Nyklíček 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. All in all,
meditation has various beneficial effects which cover a more holistic aspect of
a person’s health.
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