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

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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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?

Reply
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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During adolescence, our teens are more likely to pay attention to the positives of a situation over the negatives. This can be a great thing. The courage that comes from this will help them try new things, explore their independence, and learn the things they need to learn to be happy, healthy adults. But it can also land them in bucketloads of trouble. 

Here’s the thing. Our teens don’t want to do the wrong thing and they don’t want to go behind our backs, but they also don’t want to be controlled by us, or have any sense that we might be stifling their way towards independence. The cold truth of it all is that if they want something badly enough, and if they feel as though we are intruding or that we are making arbitrary decisions just because we can, or that we don’t get how important something is to them, they have the will, the smarts and the means to do it with or without or approval. 

So what do we do? Of course we don’t want to say ‘yes’ to everything, so our job becomes one of influence over control. To keep them as safe as we can, rather than saying ‘no’ (which they might ignore anyway) we want to engage their prefrontal cortex (thinking brain) so they can be more considered in their decision making. 

Our teens are very capable of making good decisions, but because the rational, logical, thinking prefrontal cortex won’t be fully online until their 20s (closer to 30 in boys), we need to wake it up and bring it to the decision party whenever we can. 

Do this by first softening the landing:
‘I can see how important this is for you. You really want to be with your friends. I absolutely get that.’
Then, gently bring that thinking brain to the table:
‘It sounds as though there’s so much to love in this for you. I don’t want to get in your way but I need to know you’ve thought about the risks and planned for them. What are some things that could go wrong?’
Then, we really make the prefrontal cortex kick up a gear by engaging its problem solving capacities:
‘What’s the plan if that happens.’
Remember, during adolescence we switch from managers to consultants. Assume a leadership presence, but in a way that is warm, loving, and collaborative.♥️
Big feelings and big behaviour are a call for us to come closer. They won’t always feel like that, but they are. Not ‘closer’ in an intrusive ‘I need you to stop this’ way, but closer in a ‘I’ve got you, I can handle all of you’ kind of way - no judgement, no need for you to be different - I’m just going to make space for this feeling to find its way through. 

Our kids and teens are no different to us. When we have feelings that fill us to overloaded, the last thing we need is someone telling us that it’s not the way to behave, or to calm down, or that we’re unbearable when we’re like this. Nup. What we need, and what they need, is a safe place to find our out breath, to let the energy connected to that feeling move through us and out of us so we can rest. 
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But how? First, don’t take big feelings personally. They aren’t a reflection on you, your parenting, or your child. Big feelings have wisdom contained in them about what’s needed more, or less, or what feels intolerable right now. Sometimes it might be as basic as a sleep or food. Maybe more power, influence, independence, or connection with you. Maybe there’s too much stress and it’s hitting their ceiling and ricocheting off their edges. Like all wisdom, it doesn’t always find a gentle way through. That’s okay, that will come. Our kids can’t learn to manage big feelings, or respect the wisdom embodied in those big feelings if they don’t have experience with big feelings. 
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We also need to make sure we are responding to them in the moment, not a fear or an inherited ‘should’ of our own. These are the messages we swallowed whole at some point - ‘happy kids should never get sad or angry’, ‘kids should always behave,’ ‘I should be able to protect my kids from feeling bad,’ ‘big feelings are bad feelings’, ‘bad behaviour means bad kids, which means bad parents.’ All these shoulds are feisty show ponies that assume more ‘rightness’ than they deserve. They are usually historic, and when we really examine them, they’re also irrelevant.
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Finally, try not to let the symptoms of big feelings disrupt the connection. Then, when calm comes, we will have the influence we need for the conversations that matter.
"Be patient. We don’t know what we want to do or who we want to be. That feels really bad sometimes. Just keep reminding us that it’s okay that we don’t have it all figured out yet, and maybe remind yourself sometimes too."
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 #parentingteens #neurodevelopment #positiveparenting #parenting #neuronurtured #braindevelopment #adolescence  #neurodevelopment #parentingteens
Would you be more likely to take advice from someone who listened to you first, or someone who insisted they knew best and worked hard to convince you? Our teens are just like us. If we want them to consider our advice and be open to our influence, making sure they feel heard is so important. Being right doesn't count for much at all if we aren't being heard.
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Hear what they think, what they want, why they think they're right, and why it’s important to them. Sometimes we'll want to change our mind, and sometimes we'll want to stand firm. When they feel fully heard, it’s more likely that they’ll be able to trust that our decisions or advice are given fully informed and with all of their needs considered. And we all need that.
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 #positiveparenting #parenting #parenthood #neuronurtured #childdevelopment #adolescence 
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"We’re pretty sure that when you say no to something it’s because you don’t understand why it’s so important to us. Of course you’ll need to say 'no' sometimes, and if you do, let us know that you understand the importance of whatever it is we’re asking for. It will make your ‘no’ much easier to accept. We need to know that you get it. Listen to what we have to say and ask questions to understand, not to prove us wrong. We’re not trying to control you or manipulate you. Some things might not seem important to you but if we’re asking, they’re really important to us.❤️" 
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#neurodevelopment #neuronurtured #childdevelopment #parenting #positiveparenting #mindfulparenting

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