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New practitioners should understand that it can be difficult to quiet the mind, and should not be discouraged by lack of immediate results.
A number of techniques are available. A few are discussed here.
The only potential risks from meditating are in people with psychosis in whom meditating may trigger a psychotic event.
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Mindfulness Meditation. Mindfulness is a common practice that focuses on breathing. It employs the basic technique used in other forms of meditation.
- Sit upright with the spine straight, either cross-legged or sitting on a firm chair with both feet on the floor, uncrossed.
- With the eyes closed or gently looking a few feet ahead, observe the exhalation of the breath.
- As the mind wanders, one simply notes it as a fact and returns to the "out" breath. It may be helpful to imagine one's thoughts as clouds dissipating away.
Transcendental Meditation (TM). TM uses a mantra (a word that has a specific chanting sound but no meaning). The meditator repeats the word silently letting thoughts come and go. In one study, TM was as effective as exercise in elevating mood.
Mini-Meditation. The method involves heightening awareness of the immediate surrounding environment. Choose a routine activity when alone. For example:
- While washing dishes concentrate on the feel of the water and dishes.
- Allow the mind to wander to any immediate sensory experience (sounds outside the window, smells from the stove, colors in the room).
- If the mind begins to think about the past or future, abstractions or worries, redirect it gently back.
- This redirection of brain activity from your thoughts and worries to your senses disrupts the stress response and prompts relaxation. It also helps promote an emotional and sensual appreciation of simple pleasures already present in a person's life.
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Biofeedback.
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- During biofeedback, electric leads are taped to a subject's head.
- The person is encouraged to relax using methods such as those described above.
- Brain waves are measured and an audible signal is emitted when alpha waves are detected, a frequency which coincides with a state of deep relaxation.
- By repeating the process, subjects associate the sound with the relaxed state and learn to achieve relaxation by themselves.
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Massage Therapy.
A 2005 report that reviewed data from multiple studies showed that massage therapy decreases cortisol levels. Another 2005 study showed that massage from a stable romantic partner can dampen physiologic responses to a subsequent stressful event. In the study, women who received instructed shoulder-neck-massage from their partners before being exposed to stress had dampened cortisol responses and heart rate increases after the stressor. Interestingly, massage was more beneficial than receiving social support from the partner, indicating the power of physical touch in managing stress.
A number of massage therapies are available and some are listed here
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Many massage techniques are available, such as the following:
Swedish massage is the standard massage technique. It uses long smooth strokes and kneading and tapping of the muscles.
Shiatsu applies intense pressure to the same points targeted in acupuncture. It can be painful, but people report deep relaxation afterward.
Reflexology manipulates acupuncture points in the hands and feet.
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Herbal and Natural Remedies
Some people who experience chronic stress seek herbal or natural remedies. It should be strongly noted, however, that just as with standard drugs, so-called natural remedies can cause problems, sometimes serious ones.
Probiotics. Probiotics are helpful bacterial strains that by themselves may provide a barrier against harmful bacteria, possibly through various mechanisms, such as by excreting certain acids (e.g., lactate, acetate) that inhibit harmful bacteria or competing with them for nutrients. Stress reduces levels of these bacteria, and it has been suggested that probiotics may help maintain remission in patients with IBD. In one small 2002 study, at the end of six months people suffering from stress and exhaustion who took a probiotic supplement experienced significant reductions in stress symptoms and gastrointestinal complaints. The specific bacterial strains that might be beneficial, however, are not fully known. The most well-known probiotics are the lactobacilli strains, such as acidophilus, which is found in yogurt and other fermented milk products. Others, however, may prove to be more important, such as bifidobacteria and GG lactobacilli. Other probiotics include the lactobacilli rhamnosus, casel, plantarium, bulgaricus, and salivarius, and also Enterococcus faecium and Streptococcus thermophilus.
Aromatherapy. The smell of lavender has long been associated with a calming effect. In a Japanese study, 14 women who were put in a room with a lavender scent experienced reduced mental stress. A number of aromatherapies are now used for relaxation. It should be strongly noted that some of exotic plant extracts in these formulas have been associated with a wide range of skin allergies.
Valerian. Valerian is an herb that has sedative qualities and may reduce stress and associated physical effects. This herb is listed on the FDA's list of generally safe products. Of note, however, its effects could be dangerously increased if it is used with standard sedatives. Other interactions and long-term side effects are unknown. Side effects include vivid dreams. It should be noted that high doses of valerian can cause blurred vision, excitability, and changes in heart rhythm.
Herbs and Supplements
Generally, manufacturers of herbal remedies and dietary supplements do not need FDA approval to sell their products. Just like a drug, herbs and supplements can affect the body's chemistry, and therefore have the potential to produce side effects that may be harmful. There have been a number of reported cases of serious and even lethal side effects from herbal products. Always check with your doctor before using any herbal remedies or dietary supplements.
Special Warning on Kava. Kava has been commonly used to reduce anxiety and stress. It is now highly associated with liver injury and even failure in a few cases. Experts now strongly warn against its use.
People seeking relief from stress should be wary of those that promise a cure or urge the purchase of expensive but useless and sometimes potentially dangerous treatments.
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