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A study published in August 2010 in the Proceedings of the National Academy of Science showed that meditation is effective in managing anxiety and depression.
Drs. Michael Posner and Yi-Yuan Tang led the study of a type of mindfulness meditation called integrative body-mind training (IBMT). Adapted from traditional Chinese medicine by Dr. Tang, it uses a focus on present-moment experience rather than on a mantra.
After just 11 hours of IBMT, brain scans showed significant favorable changes in white matter around the anterior cingulate, a part of the brain involved in managing emotions and self-control. These changes did not take place in the brains of control group participants who practiced relaxation techniques.
A University of Oregon news release said that Drs. Posner and Tang found in 2007 that students who did IBMT for five days before a test showed low levels of the stress hormone cortisol. They were also better able to pay attention, and had less anxiety, depression, anger, and fatigue than those in the relaxation control group.
In the United States, IBMT is only taught to the University of Oregon students involved in the study. Speaking on NPR’s Science Friday, Dr. Posner recommended practicing any form of mindfulness meditation, and also said they hope to release material about learning IBMT in the coming months. Dr. Tang’s website also provides information on IBMT.
Worry is draining. You try to get busy, but your mind keeps going back to the same thing. You forget about it for a while, and then a sick feeling in your stomach brings it all back. You can’t enjoy your family and friends because you aren’t really present. Popping awake at 3 am and knowing that you’ll lie there for the next two hours gives you something new to worry about.
What can you do to stop worrying and effectively solve your difficulties? The first step is to realize that worry is a problem in itself. The situation troubling you may well be serious, but worry keeps you from thinking clearly and taking effective action. Once you get a better handle on your worry problem, you’ll be better able to solve your other problems.
These suggestions may help you exit the worry trap:
- Do some exercise — it’s very effective for reducing worry. Next, take a hot shower or bath.
- Decide that for 15 minutes, whenever you catch yourself worrying, you will gently return your mind to the business at hand. Tell yourself that you can worry later if you wish, but right now, you’re going to focus on what you’re doing.
- Without realizing it, you’re probably repeating over and over, “What if……what if…..what if?” Get a little distance from this by stepping back and telling yourself: I’m thinking “what if?”
- Remind yourself that, whatever your problem is, many other people have faced the same difficulty and figured out a solution. You will, too.
Your solutions may include talking to a therapist, especially if you find that you cannot stop worrying despite using strategies like these. If so, please call me. I am experienced in helping people with a variety of worry and anxiety problems. Things really can get better.
