Right now, the world is going through one of the worst global pandemics we’ve ever had. There are also the issues of political unrest, racial injustice, protesting, high unemployment rates, and so much more. Pretty overwhelming, right? The good news is, even with the world seeming to be upside down, we can still control how we respond to it.
There is so much stress, uncertainty, anger, fear, and many other emotions people are feeling right now. This is totally normal! Our lives as we knew it are completely different, and we’re struggling to find a “new normal”. I have found myself feeling more stressed and anxious during this time, and I know I’m not alone. Luckily, we have so many amazing mindful tools available to us to help! Mindfulness has been found to reduce stress, anxiety, depression, lower blood pressure, increase happiness and compassion, and so much more. The benefits are endless.
I’m sure you’ve heard of this practice, but maybe aren’t sure exactly how it works. In order to understand mindfulness and how it helps us, we must look at the science behind it!
When we become stressed, our bodies protect us by going into fight or flight mode. This is because our sympathetic nervous system (a part of our autonomic nervous system) prepares us for whatever the threat may be. This also happens when we feel anxious or scared. Our bodies release different hormones and neurotransmitters that help us “prepare”. For example, our brains release cortisol, which increases blood pressure, increases glucose, creates anxiety and depression, and mood swings. Another hormone and neurotransmitter it produces is called epinephrine (adrenaline), which increases heart rate, increases blood sugar, and creates an “adrenaline rush”.
Once there is no more stress, or “threat”, our parasympathetic nervous system kicks in to start the healing process. This actually helps us recover from stress, and is also called “rest and digest”. When this happens, our brains release different hormones and neurotransmitters such as acetylcholine (reduces heart rate/increases memory/increases focus/increases motivation), oxytocin (balances sex hormones), and prolactin (increases immune system).
So, where does mindfulness come in? Research has found that when we meditate, or do other mindful exercises, it triggers our parasympathetic nervous system. This leads to more serotonin (increases mood and happiness, lowers anxiety), GABA (reduces anxiety/depression, helps insomnia), and melatonin (improves sleep and immune system). In doing this, we are actively reducing our stress and anxiety! There are so many different ways to practice mindfulness such as yoga, meditation, journaling, gratitude, focusing on breathing, etc. Even five minutes out of your day can make a difference. Next time you’re feeling overwhelmed by everything in the world, take some time to practice mindfulness, and remember you are not alone in this.
✨ If you’re interested in learning some ways to help manage all the craziness, check out our 7-day mindfulness mini-course. It’s packed with seven days of different mindful practices, followed by a daily reflection. By the end, you will be able to better manage your stress and anxiety, and feel more comfortable with this practice! I created this challenge because these mindful practices have helped me on my toughest days during this year, and I want to help others do the same. You got this! ✨