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Smart Living Meditating every day has done wonders for my anxiety — here's why you should try it

18:02  10 april  2018
18:02  10 april  2018 Source:   msn.com

There’s new evidence that Silicon Valley's favorite mindfulness habit may help defeat a key problem of aging

  There’s new evidence that Silicon Valley's favorite mindfulness habit may help defeat a key problem of aging A growing body of evidence suggests regular meditation is linked with benefits including lower stress and better focus — a key trait that dissipates with age.Giving your mind a break from bustling thoughts may empower it to run more efficiently.

Meditating can work wonders if you commit to it . Shutterstock. Meditating every day has changed my entire outlook on life. It ' s a pattern that has become so ingrained into my routine, I don't even notice it anymore. I've struggled with anxiety for as long as I can remember.

14 Books That You Should Read When You Feel Lost In Life 10 Reasons You Should Meditate Every Day 7 Reasons Why Athletes are Dependable Employees 5 Benefits of Mindful Eating 8 Yoga Poses To Do Before You Go to Bed.

a person sitting on a bench: Meditation woman (<span style=Shutterstock)" src="/upload/images/real/2018/04/10/a-person-sitting-on-a-bench-meditation-woman-span-style-font-size-13px-shutterstock-span__329179_.jpg?content=1" /> © Provided by Business Insider Inc Meditation woman (Shutterstock)
  • Meditating every day has changed my entire outlook on life.
  • It has helped calm the symptoms from my panic disorder.
  • Committing to meditating every day is hard, but rewarding.
  • Mental exercise needs to be valued as much as physical exercise.

Breathe in, hold it and then breathe out. It's a pattern that has become so ingrained into my routine, I don't even notice it anymore.

I've struggled with anxiety for as long as I can remember. It was only once I was diagnosed with a panic disorder during the fall of 2016, however, that I started experimenting with different coping techniques for mental illnesses.

Changes In Your Diet That Can Reduce Anxiety

  Changes In Your Diet That Can Reduce Anxiety Dealing with stress and anxiety can take a severe toll on anyone. But studies show certain foods, beverages, and dietary strategies can make a difference. Anxiety is one of the most common mental health problems affecting all kinds of individuals. According to the Anxiety and Depression Association of America, it affects 40 million adults in the country. Typically, it is treated with therapy and sometimes, medication. In addition, some studies found that including or avoiding certain foods and dietary habits may ease the symptoms of anxiety. Here are some strategies that you can consider:1.

On day five I decided to try a mantra meditation class because I didn't know what that meant and I Things stick to me less. I wonder what my 20 s would have been like if I had learned to meditate sooner. In some ways, the experience of meditating every day has sort of felt like falling in love.

How Anxiety and Meditation Change Your Brain. Why Mindfulness Meditation Excels at Anxiety Relief. Most of us have around 50,000 thoughts every day and a surprisingly large number of these thoughts are negative. Here ’ s how it ’s done . Sit quietly with your eyes closed.

If there's one thing my panic disorder has taught me, it's that your mental health needs to be valued as much as your physical health. Making healthy decisions goes beyond being just physically healthy.

Related Gallery: 7 surprising ways meditating could be hurting you

  • Slide 2 of 8: <p>A lot of people turn to meditation to help them become more optimistic, but that isn't always the case. Nearly half of the participants in the 2017 study experienceddelusional, irrational, or paranormal thoughts caused by meditation, as well as a change in executive function, the ability to control yourself and get things done.</p><p>A study conducted at Seattle Pacific University in 2009 echoed these findings, showing that <a href=participants also felt delusional due to meditation.

    " role="presentation" src="/upload/images/real/2018/04/10/slide-2-of-8-p-a-lot-of-people-turn-to-meditation-to-help-them-become-more-optimistic-but-that-isnt-_779464_.png?content=1" title="A lot of people turn to meditation to help them become more optimistic, but that isn't always the ca... - Mika Matin/Unsplash" />
  • Slide 3 of 8: <p>The way you see, smell, hear, and taste could be altered due to meditation. According to the 2017 study, many participants saw visions, hallucinations, illusions, orlightsthat weren't there. Some reported increased sensitivity to light and noise and a distortion in time and space.</p><p>According to Psychology Today, some<a href=people go into meditation with the hope that they'll experience such visionsas the ones listed above, a mindset that is unproductive and can lead to frustration.

    " role="presentation" src="/upload/images/real/2018/04/10/slide-3-of-8-p-the-way-you-see-smell-hear-and-taste-could-be-altered-due-to-meditation-according-to-_378111_.png?content=1" title="The way you see, smell, hear, and taste could be altered due to meditation. According to the 2017 st... - Thomas Andreas / Shutterstock" />
  • Slide 4 of 8: <p>If you already have trouble with procrastinating and getting work done, meditation could be bad news: The 2017 study revealed it can cause a serious lack of motivation.</p><p>And this potential change doesn't only apply to obligations like work. According to the 2017 study, meditation can also lead to you losing interest in activities that you previously enjoyed, akin to the effects of depression.</p><p>This <a href=lack of interest could comeas a result of non-attachment, a common skill many meditators strive for, according to Psychology Today.

    " role="presentation" src="/upload/images/real/2018/04/10/slide-4-of-8-p-if-you-already-have-trouble-with-procrastinating-and-getting-work-done-meditation-cou_627124_.png?content=1" title="If you already have trouble with procrastinating and getting work done, meditation could be bad news... - Kinga Cichewicz/Unsplash" />
  • Slide 5 of 8: <p>Meditation brings up emotions and memories you may have suppressed in the past, and that can lead to a deluge of negative feelings that can be hard to handle. Those who participated in the 2017 study reported feelingpanic, anxiety, fear, paranoia, depression, and grief.</p><p>On top of that, subjects in the 2009 study reported re-living traumatic experiences in the form of flashbacks.</p>
  • Slide 6 of 8: <p>Although some view it as a mental and emotional tool, meditation has proven physical effects on the body. Subjects in the 2017 study say they felt negative changes all throughout their systems, includingpain, pressure, involuntary movements, headaches, fatigue, weakness, gastrointestinal problems, and dizziness.</p>
  • Slide 7 of 8: <p>It sounds cliche, but your most important relationship in life is the one you have with yourself - because it affects all your other relationships.</p><p>So the fact that meditation has the potential tonegatively impact your sense of selfis a very troubling prospect. A 1992 study conducted by Deane H. Shapiro, Jr., professor emeritus of psychiatry and human behavior at the School of Medicine at the University of California, Irvine, found that <a href=participants were more aware of their negative qualities after returning from a meditation retreat.

    Participants in the 2017 study reported feeling a loss of agency, a loss of sense of basic self, and a loss of ownership. Plus, many indicated that they felt the boundaries blurring between themselves and the rest of the world.

    " role="presentation" src="/upload/images/real/2018/04/10/slide-7-of-8-p-it-sounds-cliche-but-your-most-important-relationship-in-life-is-the-one-you-have-wit_181017_.png?content=1" title="It sounds cliche, but your most important relationship in life is the one you have with yourself - b... - Alex Block/Unsplash" />
  • Slide 8 of 8: <p>Meditation may be about getting in touch with yourself, but it can also change the way you interact with others - and not in a good way.</p><p>Half of the 2017 study participants say they felt social impairment, or a difficulty behaving normally around others, due to meditation. Nearly half reported having trouble integrating back into society after intensive practice or a meditation retreat. Others say they felt so socially impaired that it actually had a negative impact on their occupations as well.</p><p>Sign up <a href=here to get INSIDER's favorite stories straight to your inbox.

    " role="presentation" src="/upload/images/real/2018/04/10/slide-8-of-8-p-meditation-may-be-about-getting-in-touch-with-yourself-but-it-can-also-change-the-way_524207_.png?content=1" title="Meditation may be about getting in touch with yourself, but it can also change the way you interact ... - Annie Theby/Unsplash" />

  • In the same way that you strive to eat right or go for a walk, your mental health has to be conditioned every day to remain in the best shape it can be in. Understanding why self care is so critical to your well being is a key component to a healthy life.

    a person standing next to a body of water: Sit ups, abs exercise (<p style=Dirima/Shutterstock)

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    © Provided by Business Insider Inc Sit ups, abs exercise (

    Dirima/Shutterstock)

    I've found that meditation is an effective way for me stay healthy mentally.

    Physically you may manage your health by eating an apple, going to spin class or trying a myriad of things. The same slew of options exist when it comes to mental health, it's all about choosing what's right for you.

    For me, it's meditation. It's the thing I do everyday that makes me healthier. It's what has made the good in days more prominent than the bad. It has truly saved me mentally and allowed me to create the life I imagined for myself.

    This 2-minute exercise helps me reduce my anxiety — and therapists recommend it

      This 2-minute exercise helps me reduce my anxiety — and therapists recommend it Anxiety is the most common mental illness in the U.S. Here's a way to deal with it quickly.Unlike the stress of everyday life, anxiety has a way of sneaking up on you. It can happen anywhere — being delayed in a hot, loud subway car or walking home after a long day of work. I'll start to feel dizzy or my heart will start to race. I know I need a second (or a few minutes) to re-center.

    Meditation has probably changed my life more than anything else I’ve done in the last five years but wow, was I skeptical at first. When I meditate regularly, I more easily find my breath all day , breathing into Here ' s Why . Because who is still on that "diet" they started back in January, anyway?

    Which works wonders on depression, anxiety , and post-traumatic stress disorder. For the best results, meditate every day , first thing in the morning. And you can start with just five minutes. But Ward says ideally you should try to do it every day for 10-12 minutes.

    Just like reminding yourself to go to that spin class, meditation is a form of exercise that requires motivation to complete. The great thing is, just like with physical exercise, you feel better immediately after. On top of that, the longer you commit to it, the easier it becomes to add meditation to your routine and the better it makes you feel.

    Meditating helps me take control of my panic disorder by freeing me from the racing thoughts in my head.

    When I tried meditating for the first time, it was at the recommendation of my therapist. I remember the first 10-minute session I did. I sat on the floor in the bedroom I had grown up in, closed my eyes, and listened as I was guided through a voice coming from my headphones. In those 10 minutes, I noticed nothing. Then I opened my eyes.

    From the moment I looked out, I knew that I had finally found a way to take control of my panic disorder. It was the first time in a long time I felt free. It was as if a weight that had wrapped itself around my body suddenly had a few balloons attached, pulling it up just slightly, reducing the weight.

    The doubtful, racing thoughts that were a norm inside my head had settled, for the first time in memory, to a quiet pace, even if just for a few moments.

    a group of people sitting in the water: Group meditation (<span style=Flickr/Per Mork)" src="/upload/images/real/2018/04/10/a-group-of-people-sitting-in-the-water-group-meditation-span-style-font-size-13px-flickr-per-mork-sp_419441_.jpg?content=1" /> © Provided by Business Insider Inc Group meditation (Flickr/Per Mork)

    Committing to meditating regularly can be tough, but it has the potential to really impact you.

    Just like any habit, starting to meditate, and committing to it, is the hardest part. Thankfully there's lots of free online meditation podcasts and trials for paid apps. Going to a class is a great way to start, as well, since these provide  an assigned time and length for your meditation.

    While traveling, I met someone who told me he had spent the months before his trip meditating every day. He told me that without staying dedicated to meditation, he would never have been able to make the move to travel solo for months. Thanks to the peace and clarity his mind had found through meditation, the fear he once had was no longer there.

    I, too, have noticed that through meditation, my entire outlook on life has changed. My body feels more at peace and things that once felt overwhelming and challenging now feel attainable. I can understand my body's wants and needs much clearer than ever before. My entire existence is healthier, and it's all thanks to meditation.

    Related Video: Adam Grant on meditation and its discontents (Provided by CBS News)

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