Mindfulness and Health: This is Why it Works

Mindfulness and Health: Why It Works

We’re still learning what there is to know about mindfulness. One thing we know with absolute certainty is that it’s stellar for mental health. What we haven’t so sure about is how it actually works.

Recently, Carnegie Mellon University’s J David Creswell, whose work on the effects of mindfulness meditation has been at the cutting edge of the field, has provided the first evidence-based biological explanation of how mindfulness training works to reduce and affect mental and physical health. Here’s what they’ve found:

When people experience stress, there is decreased activity in the prefrontal cortex, the area of the brain that looks after conscious thinking and planning. 

At the same time, activity is increased in the amygdala, hypothalamus and anterior cingulate cortex, the areas of the brain that initiate the body’s stress response.

Research seems to indicate that the effectiveness of mindfulness lies in the way it reverses these responses during stress. It increases activity in the pre-frontal cortex and decreases the physiological stress response.

Here is where the link between mental health and physical health comes in. We know that when the body’s stress response is repeatedly activated, this increases the risk of diseases that are made worse by stress, such as depression, anxiety, HIV and heart disease.

Mindfulness reduces the subjective experience of stress. When this happens, the physiological stress response will also be turned down – less of the neurochemicals that are triggered by stress surging through the body and doing damage.

The research around mindfulness is exploding and we are still unlocking its secrets. We probably will be for some time. Without a doubt though, there are a wealth of benefits to be gained from making it part of a daily routine. Five minutes a day will make a difference, but most studies seem to suggest the greatest benefit comes with at least 25-30 minutes a day, though the more the better. For a more detailed explanation of the benefits of mindfulness, and how to practice it, see here.

 

4 Comments

Kat

By the way, after reading this article, I felt more relaxed. I just wonder if mindfulness a way to meditate or a way of thinking in life and work?

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Karen - Hey Sigmund

Mindfulness is a form of meditation, but after a while it could very well change the way you start to think about things and react or respond to the things that happen in your life.

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Diane Conier

Question! My husband died 12 years ago of Bowel Cancer aged 50. I was aged 47 and have 3 sons.
At the time of their fathers death they where 20, 17 and 15. Whilst the younger 2 Seemed to have accepted the death and moved forward my eldest son seems to be trapped in grief, regret and guilt and has suffered greatly over the past 12 years. He tells me that he wants to move forward with his life but has soo much hurt and can’t seem to let go. He has suffered ?? bi polar and personality disorder since his father died but this is stable at the moment as he has had lots of coucelling. How can I his mother help him move forward . ??

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Hey Sigmund

It’s sounds as though your son is getting the support he needs to move forward (through counselling and through you) and he sounds committed to doing this, which is the most important part. As his mother, the best thing you can do is to be there and accept him where he is at. It sounds as though you are a loving, supportive, available presence for him and you can’t don’t underestimate the power of that. The main thing is to let him set the pace and not to have any expectations of him that he’s not ready for. Just keep loving him and being available for him. It sounds as though you are doing exactly what he needs. Make sure you are getting the support you need too. You’ll be better for the people you love if you’re strong and supported yourself. Your family have been through a lot but it sounds like you have been the loving steady presence your family needs. They are lucky to have you.

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Sometimes we all just need space to talk to someone who will listen without giving advice, or problem solving, or lecturing. Someone who will let us talk, and who can handle our experiences and words and feelings without having to smooth out the wrinkles or tidy the frayed edges. 

Our kids need this too, but as their important adults, it can be hard to hush without needing to fix things, or gather up their experience and bundle it into a learning that will grow them. We do this because we love them, but it can also mean that they choose not to let us in for the wrong reasons. 

We can’t help them if we don’t know what’s happening in their world, and entry will be on their terms - even more as they get older. As they grow, they won’t trust us with the big things if we don’t give them the opportunity to learn that we can handle the little things (which might feel seismic to them). They won’t let us in to their world unless we make it safe for them to.

When my own kids were small, we had a rule that when I picked them up from school they could tell me anything, and when we drove into the driveway, the conversation would be finished if they wanted it to be. They only put this rule into play a few times, but it was enough for them to learn that it was safe to talk about anything, and for me to hear what was happening in that part of their world that happened without me. My gosh though, there were times that the end of the conversation would be jarring and breathtaking and so unfinished for me, but every time they would come back when they were ready and we would finish the chat. As it turned out, I had to trust them as much as I wanted them to trust me. But that’s how parenting is really isn’t it.

Of course there will always be lessons in their experiences we will want to hear straight up, but we also need them to learn that we are safe to come to.  We need them to know that there isn’t anything about them or their life we can’t handle, and when the world feels hard or uncertain, it’s safe here. By building safety, we build our connection and influence. It’s just how it seems to work.♥️
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#parenting #parenthood #mindfulparenting
Words can be hard sometimes. The right words can be orbital and unconquerable and hard to grab hold of. Feelings though - they’ll always make themselves known, with or without the ‘why’. 

Kids and teens are no different to the rest of us. Their feelings can feel bigger than words - unfathomable and messy and too much to be lassoed into language. If we tap into our own experience, we can sometimes (not all the time) get an idea of what they might need. 

It’s completely understandable that new things or hard things (such as going back to school) might drive thoughts of falls and fails and missteps. When this happens, it’s not so much the hard thing or the new thing that drives avoidance, but thoughts of failing or not being good enough. The more meaningful the ‘thing’ is, the more this is likely to happen. If you can look behind the words, and through to the intention - to avoid failure more than the new or difficult experience, it can be easier to give them what they need. 

Often, ‘I can’t’ means, ‘What if I can’t?’ or, ‘Do you think I can?’, or, ‘Will you still think I’m brave, strong, and capable of I fail?’ They need to know that the outcome won’t make any difference at all to how much you adore them, and how capable and exceptional you think they are. By focusing on process, (the courage to give it a go), we clear the runway so they can feel safer to crawl, then walk, then run, then fly. 

It takes time to reach full flight in anything, but in the meantime the stumbling can make even the strongest of hearts feel vulnerable. The more we focus on process over outcome (their courage to try over the result), and who they are over what they do (their courage, tenacity, curiosity over the outcome), the safer they will feel to try new things or hard things. We know they can do hard things, and the beauty and expansion comes first in the willingness to try. 
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#parenting #mindfulparenting #positiveparenting #mindfulparent
Never in the history of forever has there been such a  lavish opportunity for a year to be better than the last. Not to be grabby, but you know what I’d love this year? Less opportunities that come in the name of ‘resilience’. I’m ready for joy, or adventure, or connection, or gratitude, or courage - anything else but resilience really. Opportunities for resilience have a place, but 2020 has been relentless with its servings, and it’s time for an out breath. Here’s hoping 2021 will be a year that wraps its loving arms around us. I’m ready for that. x
The holidays are a wonderland of everything that can lead to hyped up, exhausted, cranky, excited, happy kids (and adults). Sometimes they’ll cycle through all of these within ten minutes. Sugar will constantly pry their little mouths wide open and jump inside, routines will laugh at you from a distance, there will be gatherings and parties, and everything will feel a little bit different to usual. And a bit like magic. 

Know that whatever happens, it’s all part of what the holidays are meant to look like. They aren’t meant to be pristine and orderly and exactly as planned. They were never meant to be that. Christmas is about people, your favourite ones, not tasks. If focusing on the people means some of the tasks fall down, let that be okay, because that’s what Christmas is. It’s about you and your people. It’s not about proving your parenting stamina, or that you’ve raised perfectly well-behaved humans, or that your family can polish up like the catalog ones any day of the week, or that you can create restaurant quality meals and decorate the table like you were born doing it. Christmas is messy and ridiculous and exhausting and there will be plenty of frayed edges. And plenty of magic. The magic will happen the way it always happens. Not with the decorations or the trimmings or the food or the polish, but by being with the ones you love, and the ones who love you right back.

When it all starts to feel too important, too necessary and too ‘un-let-go-able’, be guided by the bigger truth, which is that more than anything, you will all remember how you all felt – as in how happy they felt, how loved they felt were, how noticed they felt. They won’t care about the instagram-worthy meals on the table, the cleanliness of the floors, how many relatives they visited, or how impressed other grown-ups were with their clean faces and darling smiles. It’s easy to forget sometimes, that what matters most at Christmas isn’t the tasks, but the people – the ones who would give up pretty much anything just to have the day with you.
Some days are great days. We want to squeeze every delicious moment out of them and keep them forever somewhere safe and reachable where our loved days and precious things are kept. Then there are days that are truly awful - the days we want to fold in half, and then in half again and again and again until those days are too small to hurt us any more. But days are like that aren’t they. For better or worse they will come and they will go. Sometimes the effects of them will stay – the glow, the growth, the joy, the bruises – long after those days have gone. And despite what I know to be true - that these are the days that will make us braver, stronger, kinder and wiser, sometimes I don’t feel any of that for a while. I just see the stretch marks. But that’s the way life is, isn’t it. It can be hard and beautiful all in sequence and all at once.
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One of the tough things about being human is that to live wholeheartedly means to open ourselves to both - the parts that are plump with happiness, and the parts that hurt. We don’t have to choose which one can stay. They can exist together. Not always in equal measure, and not always enough of the beautiful to make the awful feel tolerable, or to give it permission to be, but they can exist together - love through loss, hope through heartache. The big memory-making times that fatten life to full enough, and the ones that come with breakage or loss. The loss matters and the joy matters. The existence of either doesn't make the other matter any less. 
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What I also know to be true is that eventually, the space taken up by loss or heartache changes space for enough of the beautiful to exist with it. This is when we can start to move with. Sadness still, perhaps, but with hope, with courage, with strength and softness, with openness to what comes next. Because living bravely and wholeheartedly doesn't mean getting over loss or denying the feelings that take our breath away sometimes. It means honouring both, and in time, moving with.♥️

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