Nowadays mental health is becoming one of the topics that attract attention. One form is anxiety disorders. Some medications or therapies for anxiety disorders also appear one of which is meditation. What are effective meditation techniques for dealing with anxiety disorders?
Most Effective Meditation Techniques to Overcome Anxiety Disorders
Meditation is a structured mental activity, carried out over a period of time, to analyze, draw conclusions, and take further steps to address, determine the action or resolution of personal, life, and behavior problems.
Meditation can also be interpreted as a concentration of thoughts and feelings to achieve something. Besides, meditation can also be interpreted as a way to train ourselves to experience life with a more useful level of mind or attitude.
In other words, the meditation releases us from the suffering of very subjective good and bad thoughts that are directly proportional to our attachment to certain thoughts and judgments. We begin to understand that life is an endless series of thoughts, judgments, and subjective releases that we intuitively begin to release. In a state of mind free from the activity of thinking, it turns out humans are not dead, not fainting, and remain conscious.
How Meditation Works
Meditation can reduce heart rate again. In addition, meditation can also regulate blood flow and pressure to be normal. When meditating, you also practice putting aside negative thoughts, which can cause stress. This makes the mind calmer than before.
In addition, meditation is also thought to be effective in activating gamma waves in the brain that play a role in the process of learning, concentration, memory, and awareness. Therefore, meditation is believed to be able to produce positive emotions in the form of happiness.
Meditation to deal with anxiety disorders
Practicing meditation teaches you to recognize, hear, and understand the anxiety that is in the mind. Every time you meditate, you will become more familiar with anxiety and in the end, the mind can be controlled.
Controlling your thoughts will make you a calmer, happier person, free from feelings of fear, worry, and anxiety.
Elizabeth Hoge of Harvard Medical School said that meditating with full attention to overcome anxiety disorders is reasonable. “People with anxiety disorders usually have problems dealing with disturbing thoughts that are too strong.”
The psychiatrist also added, “They cannot distinguish between thoughts to solve problems and disturbing anxiety that is not useful.”
A study published in the journal Depression and Anxiety shows that self-calming therapy, such as meditation, works to reduce symptoms of anxiety disorders.
Meditation techniques for anxiety disorders
If you have an anxiety disorder, doing meditation can help to overcome anxiety and reduce tension.
If you have ever taken a yoga class, the process of calming down will generally be easier to do.
Meditation can be done briefly. For starters, try a few minutes each day.
After that, increase the duration gradually while continuing to learn ways to be more relaxed and calm.
The steps of a mindfulness meditation practice
The following is a simple way that you can follow to begin meditation practice in order to eliminate the symptoms of anxiety disorders:
- Sit upright in a chair with your feet flat on the floor.
- Focus on breathing. No need to change the way you breathe, just pay attention to the way the body inhales and exhales.
- You may be compelled to divert attention to something else. However, hold yourself and stay focused on your breathing.
- Anxiety may arise in the mind. Acknowledge the anxiety, but immediately refocus on breathing.
- Continue this process without judging yourself for about 10 minutes.
- Open your eyes and feel what is happening. No evaluation needed, just observe.
The KEY to learning meditation techniques is to ACCEPT THE WORLD AROUND YOU. Anxiety basically involves endless worry.
If you learn to accept worry without being upset about it, the suffering you feel from anxiety tends to decrease or even disappear.
How to make meditation successful?
Many reasons make it difficult for you to calm down or focus. Some people find it difficult to remain silent without doing anything because they are used to always being active.
In addition, you may find it difficult to prevent distractions from negative thoughts when you want to calm down so busy around you, or even yourself.
Some ways you can do to overcome obstacles when you want to meditate to reduce anxiety disorders, including:
1. It takes time to get used to meditating
If you are not accustomed to meditation, you might immediately give up on the first try
Try not to have a big expectation that your first session will succeed smoothly. Naturally, if you find it difficult in the first session. However, do not obey that desire.
Although it sounds silly, it takes practice to be able to remain silent without doing anything and doing meditation techniques. That is why, practice discipline and resist the desire to give up so that your meditation process goes well.
2. Make time
Deliberately schedule meditation in the midst of all the activities and activities. Make this an obligation and not just a choice.
Meditation can be done by opening or closing your eyes, depending on each person’s comfort and ease of concentration. But avoid turning on the alarm to mark the completion of the duration of the meditation. In addition, meditation should not be done until two hours after eating, because the digestion process can interfere with the process. For maximum results, make meditation a part of your daily routine.
Stay safe, happy, and healthy, Folks!
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