Managing Mental Health Through Mindfulness Meditation
Meditation can be a powerful tool to support and manage your mental health. While there may not be a type of meditation to “control mind functions completely” or something else far-fetched, meditation can provide many tangible and effective benefits. Understanding the different types of meditation and the support they can offer can help you to attain a higher overall quality of life and experience more balance in your mental health and wellness.
What is meditation?
However, there are many different interpretations about what meditation is and how it influences the mind, body, emotion, and spirit. A general understanding of meditation is that it is a practice where one attempts to create focus and concentration while training to clear the mind. This task is done in order to facilitate emotion control or achieve higher states of consciousness. Because of this, meditation can be a deeply personal experience.
The history of meditation in the west
Meditation has been practiced for thousands of years, but it didn’t become well-known in the West until the 20th century. In the 1960s, researchers at Harvard and MIT began to study the benefits of meditation, including the biological and health benefits. Also, meditation became popular in the 1960s when the Beatles took an interest in the practice; the band traveled to India and began studying with Maharishi Mahesh Yogi, the originator of transcendental meditation.
More recent teachers, such as Deepak Chopra, Joseph Goldstein, Pema Chodron, and Thich Nhat Hanh, have discussed the psychological, emotional, and spiritual dimensions of meditation in depth, the teachings of which inspired several niche movements in the West around mental and physical wellness.
For example, many have heard about meditation as a new productivity trend as high-powered CEOs, celebrities, and engineers practice meditation in Silicon Valley, embracing mindfulness and meditation to improve their ability to work, produce, and heighten their creativity. Others may have a rich history with meditation as a source of comfort rooted in cultural or personal identity. For many people in the world, meditation is simply a normal part of their everyday life.
There are many forms of meditation that can offer benefits to those looking for relief from stress. One such form is mindfulness meditation.
Mindfulness meditation
Many of us may have grown up learning how to compare, categorize, compete, and assign judgements to things and experiences that we encounter. We may also do this within ourselves.
One form of meditation, known as mindfulness meditation, can control and reduce stress caused by cyclical or negative thinking. Practicing this form of meditation generally involves staying still, becoming observant of one’s mind, and trying to notice each thought, emotion, and sensation without judgment.
By learning to stay with and observe various thoughts and emotions as they arise, we may not only become aware of unconscious scripts that play in our minds but also learn to identify negative or false beliefs about ourselves and the world. Meditators may also become more compassionate and at peace with their own emotions.
When someone practices meditation and cultivates sensitivity toward their subjective experiences, they may find the answer to important internal questions, become more self-aware, and develop a tolerant attitude towards themselves and others.
Jiddu Krishnamurti, a 19th century philosopher, once said: "Meditation is to be aware of every thought and of every feeling, never to say it is right or wrong, but just to watch it and move with it. In that watching, you begin to understand the whole movement of thought and feeling. And out of this awareness comes silence.”
Mindfulness meditation for beginners
As mentioned earlier, there are many different techniques and practices that fall under the general umbrella of meditation. Some involve guided meditation, where a person leads you through the practice. Others focus on taking slow breaths, directing intentional action or energy through the body, or reflecting on the true nature of reality or compassion.
One of the simplest forms of meditation that has been created is mindfulness meditation, which typically involves becoming aware of one's thoughts, images, sensations, and emotions as they arise in the present moment. Allowing these to flow through you may empower you with self-compassion and radical acceptance.
How to start a mindfulness meditation session
To start a mindfulness meditation session, you might try to find a quiet place where you can take a break and spend 15-20 minutes without interruption. If you are having a busy week and finding 15-20 minutes isn’t possible, it's important to know that any amount of time spent engaged in meditation can be helpful, even if the conditions aren’t optimal. Additionally, if you don't have a completely quiet space, you can choose to incorporate surrounding noises as part of the meditation practice.
After you’ve found your meditation location, you may choose to remain cross-legged on the floor or sit comfortably on a chair with your feet on the ground. You might try to sit with your spine and back as straight as possible, with your chin pointed slightly downward so that your neck is straightened.
Once you’ve aligned your posture, you can then relax the muscles in your jaw, shoulders, and stomach. Then, you can begin settling into your space and bringing awareness to your breath while you breathe naturally.
As you bring awareness to your breath, you may find that it becomes deeper and more relaxed. Consider beginning to observe the thoughts that arise within your mind, as well as any physical sensations or emotions associated with certain thoughts.
Becoming aware of how thoughts arise and fade away, almost as if you are watching clouds roll by or different images on a movie screen, may help you to feel empowered and release related emotion and strain.
With this mindfulness of your thoughts and head space, you may also try to become aware of the things that truly matter in your life, as well as the value judgments you place on people, places, things, or events. After you meditate, you may want to write down thoughts or insights that were noteworthy.
What other types of meditation are there?
There are also other forms of meditation beyond mindfulness meditation. Each type can have different benefits and effects. Other types include:
- Concentration meditation
- Insight meditation
- Vipassana meditation
- Qigong
- Tai chi
- Yoga
As you try different meditation techniques, consider observing the type that seems to have the most profound effect on you. If you find that you don’t necessarily identify with a specific type of meditation, you can develop your own natural and personalized practice. Even simply closing your eyes for a few minutes at your desk, saying a prayer or mantra, and breathing deeply (without completing formal meditation) can help you gain clarity and a sense of calm.
Possible benefits and risks of meditation
Many studies have demonstrated the benefits of meditation, including:
- Stress and anxiety reduction
- Improved emotional health
- Enhanced self-awareness
- Reduced feelings of loneliness
- Increased attention span and memory
- Increased feelings of compassion toward oneself and others
- Improved sleep
- Improved job performance
- Reduction in cravings related to addiction
- Improved ability to manage pain
- Decreased blood pressure
Other benefits can include improved decision-making abilities, a reduction in negative emotions, and increased creativity and patience. Research has also indicated that meditation can help reduce symptoms associated with depression, anxiety, and chronic pain for many.
Meditation may also positively affect various brain regions like the hippocampus and the gray matter of the cerebral cortex. One study found that those who engaged in meditation long-term had significantly greater cortical thickness in areas of association cortex distributed throughout the brain, an attribute that may correlate to general intelligence.
However, for some individuals with a history of trauma, hallucinations, psychosis, or dissociative symptoms, meditation has the capacity to trigger certain symptoms. Meditation can also bring up repressed thoughts or feelings, such as anger, jealousy, or fear, which may be unpleasant to experience. While meditation can be helpful, it is not meant to be a substitute for traditional medical or psychological treatment. Formal therapeutic treatment can be helpful to those experiencing mental health challenges.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
How can therapy help those living with mental health problems?
If you’re experiencing mental health challenges, you may benefit from speaking with a counselor in addition to trying mindfulness meditation. If you’re not feeling well enough to seek support outside of the home or to put yourself in a therapeutic environment, you might try online therapy, which research has shown to be as effective as in-office therapy.
A recent meta-analysis involving 17 studies found that online cognitive-behavioral therapy (CBT) was shown to be more effective than in-person CBT for treating depression.
With BetterHelp, you can connect with a therapist via audio or video chat from the comfort of your home or anywhere you have an internet connection. Also, you can reach out to your counselor through in-app messaging, and they’ll get back to you as soon as they can.
Takeaway
Can meditation stop thoughts?
Meditation cannot stop thoughts; however, it can give you a greater awareness of them and how you engage with them.
Does meditation give you self-control?
Self-control is a highly personalized concept—people often develop self-control in different ways based on a number of interconnected factors. There have been studies, however, that suggest mindfulness meditation (MM) can help influence self-regulatory parts of the brain that affect behavior, motivation, and emotion.
How does meditation help the mind?
Older studies on the benefits of meditation reveal that it contributes to better cognitive functioning, including reduction of age-related degeneration and improvements in attention, working memory, spatial abilities, and long-term memory.
What happens to your mind when you meditate?
Research indicates several changes occur in the brain during meditation. For example:
- It can improve brain function in the prefrontal cortex, the area associated with decision-making, memory, and concentration
- Meditation may enhance neuroplasticity by improving neural connectivity in different areas of the brain. This can increase the brain’s ability to change based on exposure to new experiences and outside stimuli
- It can enhance brain waves associated with problem-solving, perception, and consciousness.
- Mediation can help reduce cortisol levels, a hormone that helps the body regulate its stress response.
How do you control your mind from unwanted thoughts?
Intrusive thoughts are associated with a range of mental health issues, from depression to anxiety to obsessive-compulsive disorder (OCD). They are often disturbing, bothersome, and might be challenging to control.
Meditation and other mindfulness activities can help you control unwanted thoughts by allowing you to:
- Identify them as intrusive when they arise
- Examine the thought without resisting it or acting on it
- Keep from identifying with the thought (i.e., “I am a bad person because I have thoughts of ___.”
- Replace intrusive thoughts with healthier, more productive ones
How do you relax the mind from overthinking?
A mindfulness meditation practice can help you reduce overthinking overall, but there are things you can do at the moment to ease overthinking as it arises. For example, you may engage in deep abdominal breaths, inhaling through the nose and then exhaling from the mouth. Grounding techniques such as the 3-3-3 technique can also help. This involves taking a moment wherever you are to notice the details of three things you can see and hear and what it feels like to move three different parts of your body.
How do I become a calm person?
Becoming a calmer person might take a little time, but it is possible. Here are some tips on how to become a calmer person:
- Practice mindfulness mediation: A regular mindfulness practice can help you regulate your thoughts and manage challenging emotions in daily life.
- Try journaling: Some people find they can process their thoughts, feelings, and experiences more easily by writing them down in a journal.
- Engage in activities you enjoy: Taking time to practice a hobby, try something new, or create something can help cultivate better mental health and well-being.
- Care for your physical well-being: When we eat well, get plenty of sleep, and participate in regular exercise, it lays the foundation for our mental state.
- Spend time in nature: Research suggests that spending time outside can help ease anxious thoughts and rumination.
How do I fight anxiety?
While it may be challenging, there are ways one can manage stress in daily life and decrease overall anxiety. Evidence-based practices for reducing anxiety include:
- Getting plenty of exercise
Studies show that people who exercise regularly have a decreased risk of developing anxiety symptoms. Not only can it act as a distraction from anxious thoughts, but exercise can also encourage the release of neurochemicals like norepinephrine and endorphins that regulate the body’s fight-or-flight response and increase feelings of well-being.
- Practicing good nutrition
Eating a diet rich in nutrition may also help you fight anxiety. A broad scope of research indicates correlations between lower anxiety levels and a diet featuring omega-3 fatty acids, fruits and vegetables, and other nutrient-dense foods. Conversely, researchers found correlations between diets high in saturated fats, sugar, and refined carbohydrates and higher levels of anxiety.
- Practicing healthy sleep hygiene
Inadequate sleep can contribute to higher levels of anxiety and lower levels of overall well-being. Following a regular sleep hygiene regimen can help. To improve your sleep hygiene, establish a routine in which you go to bed and wake up at the same time each day. Establish a regular bedtime ritual that includes dimming the lights, changing into your bedclothes, and brushing your teeth at the same time every night. You might also try limiting the use of electronic devices and reading a relaxing book or drinking a warm cup of herbal tea to relax before bed.
- Establishing a regular mindfulness practice
Taking a little time each day to become still and notice your surroundings can help encourage a calm state of mind and combat anxiety not only in the moment but also in the long term.
- Quitting tobacco use
Multiple studies link nicotine with anxiety symptoms. For example, one 2023 study found that individuals who quit smoking experienced significant improvement in anxiety and depression, and another suggests that nicotine from cigarette smoking may interfere with connections in the brain responsible for regulating anxiety and panic disorder symptoms.
- Limiting alcohol and caffeine intake
High levels of alcohol consumption can interfere with brain functioning, including neurotransmitter regulation, which may cause anxiety symptoms. Studies show a bi-directional link between alcohol use disorder and anxiety disorders,
Similarly, regular caffeine use may exacerbate anxiety symptoms or even cause caffeine-induced anxiety disorder in some people. One 2022 meta-analysis revealed a connection between caffeine and an increase in anxiety and panic attacks in people with and without a pre-existing diagnosis.
If you are having trouble managing anxiety on your own, support is available. Seek help from a mental health professional. When unaddressed, frequent or severe anxiety can lead to more serious mental health disorders; however, with the right tools and coping strategies, it is possible to overcome anxiety in daily life.
How do I stop nervous talking?
Social anxiety is a common condition that can create difficulties in everyday life, including in conversational interactions. People struggling with public speaking, conversations with strangers, or making small talk may have an issue with “nervous talking.” Here are a few tips on getting a handle on nervous talking:
- Pay attention to the “triggers” that contribute to nervous talking
The things contributing to one person’s tendency to talk nervously may differ significantly from another’s, but it is often influenced by a combination of (or sometimes specific) situations or people. For example, some people have trouble conversing when meeting new people, and others might have difficulty with nervously talking when disagreeing with someone. To get nervous talking under control, it helps first to identify those contributing factors.
- Practice relaxation methods
Try mindful breathing or other exercises like the 3-3-3 method to relax in the situation. If necessary, consider excusing yourself (if possible) and find somewhere quiet where you can establish some calm before returning to the situation.
- Uncover and question unhealthy thoughts and beliefs
Upon examination, you may find specific beliefs you have that contribute to your nervous speech patterns. For example, if you feel self-conscious during silences in a conversation, you might feel the need to fill them with talking. Ask yourself where the self-consciousness stems from and challenge whether its necessary. If you need help doing this, a counselor or other mental health professional can guide you in learning to identify those unhelpful thoughts and beliefs so you might reframe them into more positive ones.
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