I wanted talk a little bit about something that affects most if not all of us- stress and anxiety.
More specifically, I want to talk about how it impacts our brains.
So if you aren’t aware, there has been a lot of research that has shown that chronic stress and anxiety can actually lead to shrinkage in certain areas of the brain, particularly the hippocampus. This is the part that largely responsible for things like memory and emotional regulation. This means that if we aren’t able to get our stress levels under control, it’s going to take a big toll on our overall well-being for sure.
You see, when we are experiencing stress, our bodies release a hormone called cortisol.
In small doses, cortisol can be helpful, like if you’re in danger and need to run. But when levels of cortisol stay elevated over time, it is actually dangerous because it can cause significant damage. Studies have shown that prolonged exposure to high cortisol levels can actually shrink the hippocampus, which means that it is affecting our ability to learn and remember. It also disrupts the connectivity in the prefrontal cortex, which is responsible for things like decision-making and self-control.
So this means that you could end up in a vicious cycle where stress makes it harder to cope, leading to even more stress which makes it even harder, and so on.
If you find yourself suffering from long term or chronic stress and anxiety, there are some things you can do to help.
One thing I want to focus on in particular tonight is mediation.
The reason for this is that there have been studies which show that daily meditation can have big impacts on our brains too, but this time, the impact is a positive one. Daily meditation, even for just a few weeks, can actually increase the gray matter in the hippocampus, which improves memory and emotional regulation. Basically, the opposite of the stress. This also means you’re more able to be calm and have higher likelihood of happiness.
So not only does meditation help reduce stress, but it helps undo the negative effects of it too. Regular meditation actually enhances the prefrontal cortex, so you make better decisions, focus better, and have a lot more emotional resilience.
This sounds almost too good to be true, doesn’t it? But not only is it true, but it’s easy to get started!
You can start super small- aim for five minutes a day. Then gradually increase that time as it feels comfortable. You want to do this in a calm space where you won’t be disturbed- maybe that’s at home or outside or where ever feels best for you. And then focus on your breath. You know, inhale deeply, hold, and exhale slowly. Your mind will probably wander which is totally normal. Just acknowledge it and then bring your focus back to your breath. You can choose to just purely focus on breathing or listening to the sounds around you, or put on calming music. You could focus on a mantra, phrase, word or prayer that you just repeat over and over again, or another route would be guided meditations.
For this, there are sooo many options that you can find online which makes it super easy to get started. There are actually a few posted in this group. (Let me know if you’d like a tag.) I also have a collection of them in the shop on my website as well and I can absolutely share that link if you’re interested. I also offer customized hypnotherapy meditation recordings if there’s a specific emotion, fear, thought or situation that you’re struggling with. Just shoot me a message if interested in that.
But overall, you just want to be consistent.
You can do it every morning to start your morning off with a positive tone or every night to unwind. Whatever works best with your schedule. But just by dedicating a few minutes each day, you’re committing to develop a healthier brain. This improve our resilience to stress, and enhance our overall quality and happiness of your life.
So what do you say? Are you going to give it a shot?
Or if you’re already someone who meditates, I’d love for you to share your experience or thoughts about it as well!
And of course, a reminder that if you need a little extra support, I’m your girl. I offer one on one coaching as well as a free facebook community for support. You can check get more info by clicking the links. (And of course feel free to reach out to me with any additional questions!)