Mindfulness-Based Stress Reduction Therapy: Beating stress and anxiety with mindfulness and meditation

by Alena Kwong, LMSW

Do you constantly feel stressed and anxious all the time?

Do you find it hard to relax when you feel tired? Can you feel your stress in physical pain or tension? Are you constantly tired and restless?

Although, usually, we all experience stress in some way in our daily lives, whether due to work demands or our struggles – too much of it on an ongoing basis can be deadly/detrimental to our health. Stress is a health epidemic, and its effects can cost lives/our emotional and mental well-being.

The Issue of Stress and Burnout

Sadly, stress and burnout are common themes for many of us living in modern society. Life events, either small or large, encountered alongside daily stressors can add to chronic stress.

Stress and burnout affect us mentally, physically, and emotionally.

Cortisol, the stress hormone, is produced as a response to heightened emotions and challenging situations when the body views an event as a threat. When these levels arise, physiological changes occur in the body. Our homeostasis levels become disrupted, leading to our internal regulation system shift. If these instances occur regularly, they can lead to avenues for physical illness.

On a physical level, elevated stress levels weaken our immune system and can cause our blood pressure to plummet. Heart disease and strokes can also be issues related to stress. Digestion and sleep are also prone to be disturbed. Stress can also affect our appetite, which may make us reach out to more unhealthy food choices and alcohol consumption. Symptoms of pain and muscle tension can also be present from too much pressure and stress. Stress may also be connected to our stomach and digestion, relating to gastrointestinal issues.

Depression, anxiety, and thoughts of suicide may also be provoked by too much ongoing stress and burnout. Clarity, focus, and concentration can diminish when feeling depleted and overwhelmed. Stress and burnout can take a toll on our emotions, with constant worrying, mental exhaustion, and feelings of overwhelm. All this happening can influence our mood and stamina leaving us more emotionally withdrawn and less emotionally present in our relationships and social situations. Productivity levels can also be interrupted.

Taking charge of our wellness in a busy and demanding lifestyle requires time and commitment.

While many of us are short on time, even creating small steps of implementing healthy practices into your schedule can make a difference. Investing in our wellness and health can also lead to a better quality of life and physical health, positive differences in mental health, and more contentment and happiness.

Meditation and mindfulness as coping tools for counteracting stress and balancing our nervous system

The practice of meditation has been known to have powerful effects on the mind and stress levels. The focus on breathing and conscious efforts in breathing fully enhances oxygen levels in the body. The depth of our breath can affect our well-being, particularly in anxious states. Many of us were not taught at a young age to breathe consciously and thoroughly, so it is not uncommon that most of us breathe at a shallow level. It is important to note that when stressed, our body contracts, and breathing becomes more restricted, leading to more internal stress and anxiety.

Meditation can help bring awareness to our senses and environments. How we feel and think at certain moments can be observed and move us forward to greater insight and ease. Mindfulness is also a practice that can promote mental awareness of life and its events on a more present basis. These tools are practices that can soothe the busy monkey mind and induce more relaxation and less stress in our lives.

Mindfulness Meditation Moments – 30-minute virtual sessions

These sessions will help you take a pause and break from your day. We will explore a deeper connection between breath and body during our sessions. By focusing on breath awareness and body scans, we can learn to live more presently in the moment with our thoughts and ourselves helping us gain more clarity in our daily lives. Classes may include guided meditations, progressive muscle relaxation techniques, visual imagery, and silent breath-focused meditations.

We also offer psychotherapy sessions to individuals with various specialties, such as stress, trauma, depression, and anxiety.

The Empowerment Opportunity LCSW, PLLC, is a group practice based in Manhattan, New York City. Our private practice specializes in providing compassionate and individualized care of mental health counseling services to a diverse population of mental health issues and clientele. At the “Empowerment Opportunity,” we wholeheartedly believe that therapy is an excellent opportunity for enhancing personal growth and optimizing health and wellness. We use an eclectic approach, meaning we tailor our approach to meet our patient’s needs. Treatment modalities include psychodynamic and psychoanalytic therapy, cognitive techniques, as well as mindfulness and trauma treatment approaches. All telesessions are conducted on a secure technology platform that is HIPAA compliant and confidential.

More information on our practice can be found on our website: http://www.marymccluskeydsw.com or for any additional inquiries, please feel free to contact therapywithalena@gmail.com for session bookings or mm649@nyu.edu for psychotherapy consultations.