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Melissa J. Ward

Nate Hellmers

ENG 1201.5B0

20 July 2021

Mindfulness for Stress Reduction

Stress is a very relatable topic. Many have experienced stress associated with a traumatic

event. Some are affected daily by a condition such as anxiety. Others experience stress related to

the workplace, finances, or relationships. In a 2021 survey conducted by the American

Psychological Association (APA), sadly, eighty-four percent of Americans reported experiencing

at least one emotion associated with chronic stress in the two weeks prior (Bethune). According

to The American Institute of Stress, about thirty-three percent of people reported feeling extreme

stress. A reported seventy-seven percent of people experience stress that affects their physical

health. In comparison, seventy-three percent of people experience stress that impacts their mental

health. Stress can negatively impact physical and psychological health; therefore, learning how

to combat stress with mindfulness is essential for improving a person's quality of life.

According to Merriam-Webster, stress is "a physical, chemical, or emotional factor that

causes bodily or mental tension and may be a factor in disease causation." Stress has been

around since the beginning of time, back to the time of cave dwellers. The "fight or flight"

response is a great survival instinct; however, too much stress over time can lead to serious

health problems. In "Chronic stress can cause heart trouble," the American Heart Association

(AHA) describes insomnia, anxiety, and depression as consequences of chronic stress leading to

cardiac disease. According to "The impact of stress on body function: A review," Yaribeygi

indicates that stress can be either a triggering or aggravating factor for many diseases and
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pathological conditions (1057). In The New York Times article "Stress Can Make You Sick. Take

Steps to Reduce It," O'Connor interviews Dr. Rangan Chatterjee, the author of The Stress

Solution. Dr. Chatterjee estimates that nearly eighty percent of his patients have conditions

related to stress; high blood pressure is the most common (O'Connor).

Stress has an impact on nearly every system in the body (see fig. 1). There have been

numerous studies over the years attesting to the impact stress has on the human body. Yaribeygi

asserts, "the medical community needs to have a greater appreciation for the significant role that

stress can play in various diseases" (1067). Stress increases cortisol levels, which triggers

glucose production. Sustained stress can attribute to high blood glucose levels. Over time, these

high blood glucose levels can increase the risk of diabetes mellitus II. Stress impacts the brain –

both cognition and memory. Stress also plays a significant role in diminishing the immune

system and contributes to cardiovascular conditions, including thrombosis (blood clots) and

myocardial infarction (heart attack). Chronic stress can also lead to gastrointestinal tract diseases,

including irritable bowel syndrome (IBS) and colitis, and aggravate symptoms of Crohn's

Disease. Prolonged stress can lead to major depressive disorder, anxiety and exacerbate existing

mental illnesses such as bipolar disorder and schizophrenia. These conditions and many more

can significantly affect one's health. In "APA: US Adults Report Highest Stress Level Since

Early Days of the COVID-19 Pandemic," Arthur C. Evans Jr., Ph.D., APA Chief Executive

Officer, states:

Prolonged stress persists at elevated levels for many Americans. As we work to address

stressors as a nation, from unemployment to education, we cannot ignore the mental

health consequences of this global [sic] shared experience. Without addressing stress as a
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part of a national recovery plan, we will be dealing with the mental health fallout from

this pandemic for years to come. (Bethune)

Fig. 1. "The Effects of Stress on Your Body" (Healthline)

The answer for managing and coping with stress is mindfulness. The term "mindfulness"

refers to "a psychological state of awareness, the actual practices that promote this awareness,
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and a mode of processing information" (Davis 64). Mindfulness promotes enhanced attention

capacity. The discovery of many benefits of mindfulness is through continuing research. Some of

these benefits include reduced rumination (continuously thinking about the same thoughts),

improved working memory, and focus. Research's additional benefits are cognitive flexibility,

relationship satisfaction, increased immune function, and enhanced well-being (Davis 64).

Most importantly, mindfulness has proven to help control emotions. In a 2010 study,

"Minding One's Emotions: Mindfulness Training Alters the Neural Expression of Sadness,"

researchers used magnetic resonance imaging (MRI) of the brain. During the MRI, the study

participants viewed a sad movie, and MRI captured the brain's response. After, study participants

met for eight weeks as a mindfulness-based stress reduction group. Once the mindfulness

training was complete, MRI gauged the reaction to the same movie. The participants were able to

regulate their emotions using the mindfulness skills they were taught (Farb 25-32).

Mindfulness through the practice of yoga can help to reduce stress levels. In "Effects of

yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy,

depression, and post-traumatic stress disorder," C.C. Streeter asserts that yoga reduces stress and

improves various disease symptoms. This improvement occurs by stimulating the vagal nerves,

correcting the slow-acting parasympathetic nervous system and GABA system (571). Since this

discovery, yoga could be used to treat not only PTSD, depression, and epilepsy but also many

other conditions worsened by stress. In the 2017 report "Stress in America – The State Of Our

Nation," the American Psychological Association found that twelve percent of people were using

yoga as a method for coping with stress. The use of this coping mechanism was up three percent

from the previous year (6). Those already practicing yoga can attest that it can be practiced
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nearly anywhere – at home, at a park, or in a studio. Decreasing the physical effects stress has on

the body can be accomplished through the practice of mindfulness.

People of all ages can practice yoga. It has become a part of many physical education

programs in elementary, middle, and high schools around the country. In South Florida,

Connection Coalition, a community-based program, works with children and adolescents that

have experienced trauma. Counselors teach the children yoga, meditation, and mindfulness.

According to "Connection Coalition: Combatting Child and Adolescent Trauma through Yoga,

Meditation, and Mindfulness," Andrea Kupferman, Programming Director, finds that these

holistic interventions improve brain function – specifically the hippocampus (responsible for

collecting data and retaining memories), the amygdala (regulates emotions), and the prefrontal

cortex (regulates function and behaviors) (Kupferman 7). The positive outcomes of incorporating

these valuable tools into schools and community-based programs for children can be endless.

Another way to practice mindfulness is through mindful meditation. In a 2012 study,

"Workplace based mindfulness practice and inflammation: a randomized trial," William B.

Malarky, M.D. found that mindful meditation reduced elevated levels of CRP (C-Reactive

Protein), a diagnostic indicator of increased inflammation in the body caused by chronic stress.

This study was conducted in the workplace to maximize participation (Malarkey 145). The

ability to practice mindful mediation is now as simple as downloading an application to a cell

phone. More and more people are seeking out virtual resources to manage stress and anxiety.

Yoga and meditation apps such as Mindfulness offer daily live meditation sessions. One popular

app, Headspace, offers meditation for beginners. These meditations require only three minutes as

part of a relaxing morning routine. Dr. Linda S. Broeckl, Ph.D., Clinical Psychologist at Wright

Patterson Medical Center, practicing for over twenty-seven years, recommends the app Insight
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Timer – Meditation for Sleep & Anxiety. This application offers 100,000 guided meditations for

free. The most significant benefit of mindful mediation is improved mental health.

Practicing mindfulness can be as easy as some simple breathing exercises. In The New

York Times article "Stress Can Make You Sick. Take Steps to Reduce It," Dr. Chatterjee suggests

simple breathing exercises and calm morning routines (O'Connor). The American Heart

Association also recommends easily adaptable techniques such as meditation and deep breathing

("Chronic stress can cause heart trouble"). One simple exercise is called "Three – Four - Five

Breath." Do this exercise by breathing in for three seconds, then holding it in for four seconds,

followed by slowly exhaling over five seconds (O'Connor). Even if done for just two minutes,

simple breathing exercises can lower heart rate, increase oxygen saturation in the bloodstream,

and decrease anxiety.

In the 2014 article "The Use of Yoga, Meditation, Mantram, and Mindfulness to Enhance

Coping in Veterans with PTSD," Fiore reviewed several studies conducted on those with post-

traumatic stress disorder (PTSD). Veterans were introduced to and participated in a combination

of yoga, meditation, and mindfulness-based cognitive therapy. After three to eight weeks, they

found that the participants significantly reduced stress and anxiety, daytime dysfunction and

hyperarousal, improved PTSD symptoms, and sleep quality (Fiore 338).

There are other techniques to combat the effects of stress, but they can be more

challenging. In the 2015 report "Stress in America – Paying for Our Health," the American

Psychological Association (APA) stated that for people who tried to make a lifestyle change in

the past five years, "fifty-eight percent were still trying to lose weight, fifty-three percent were

still trying to reduce stress, forty-nine percent were trying to eat a healthier diet, forty-seven

percent were still trying to get more sleep, and forty-five percent were still trying to exercise
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more" (10). Thirty-two percent of Americans say that lack of willpower prevents them from

making a change. However, more than one in ten say they are too stressed to make the desired

change (American Psychological Association 10). Still, others may argue that the best stress

management tools are those that require a lifestyle change. One recommendation is to start

exercising. Adding exercise to the schedule can be difficult depending on circumstances, i.e.,

school, work, childcare, or finances.

A recommendation from Dr. Chatterjee is to reduce the use of smartphones and social

media and instead spend time with friends and family (O'Connor). The APA also recommends

taking a break from the news and social media. News media and social media platforms, such as

Facebook and Twitter, are a known source of stress for fifty-four percent of Americans.

Nevertheless, they continue to watch the news and scroll through social media because they want

to stay informed (American Psychological Association 6). In today's society, this may seem

impossible to turn off the television and put down the cellphone. Another suggestion is to get

seven to eight hours of sleep every night (American Heart Association). Seven to eight hours of

sleep may seem like a phenomenon for many working Americans. Maintaining a healthy diet is

also recommended. Trying to incorporate these things into a daily routine can be overwhelming.

Twenty-nine percent of Americans say that stress has gotten in the way of exercising (American

Psychological Association 10). When compared to mindfulness, lifestyle changes are much

harder to adopt.

Another option for managing stress is a medical procedure called Neuro Emotional

Technique (NET). In the film documentary, Stressed, Andrew Newberg M.D., American

neuroscientist and director of research at the Marcus Institute of Integrated Health, and Daniel A.

Monti MD, Integrated Medicine Specialist and founding director of the Marcus Institute of
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Integrated Health, discuss their research with the Neuro Emotional Complex (NEC). NEC is

when an "emotion" gets stuck in the body. Time does not heal all wounds because emotional

wounds store in a part of the brain where there is no concept of time ("Stressed"). NET is

conducted with muscle testing to get feedback from the body to locate where the emotional stress

is stored. After five to six sessions, the researchers found that the patients no longer had a

physical reaction to the original trauma. Magnetic Resonance Imaging (MRI) showed no

response in the para-hippocampus, the region of the brain essential for memory encoding and

retrieval. As incredible as NET may sound, it may not be a viable option as it costs upwards of

$600 per session.

"Stress Reduction," in Magill's Medical Guide, an authoritative reference for the general

reader, suggests other medical techniques to cope with stress. One treatment option is

biofeedback training. Biofeedback training uses electromyography (EMG) which measures

muscle tension. The patient sees stressful visual stimuli, and the medical provider monitors for a

response. The other tool used during biofeedback training is the psychogalvanometer. This meter

measures the galvanic skin response (GSR), which measures and records the activity of the sweat

gland and arousal of emotions. Biofeedback training helps the person learn to control these

bodily responses. Biofeedback can treat high blood pressure, migraines, and temporomandibular

joint (TMJ) syndrome (Piotrowski). A drawback to using this treatment option is that it comes

with "homework." Like physical therapy, a patient receiving biofeedback training needs to

practice regularly between sessions. These sessions can cost up to $100, and insurance may not

cover the cost.

Various other methods in Magill's Medical Guide include physical therapy, hypnosis,

psychotherapy, and stress inoculation therapy. Hypnosis uses focused attention to induce a
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sleeplike state. The disadvantage of hypnosis is that trained professionals cannot hypnotize all

people. Some individuals are less susceptible to the power of suggestion. Licensed medical

providers should only use this type of approach for a short period (Piotrowski). Stress

inoculation therapy is a type of psychotherapy that seeks to change the patient's pattern of

thinking and actions. There are three parts to this therapy; first, the patient receives education on

stress and fear responses. Next is practicing coping behaviors. Finally, the patient applies the

skills in stress-provoking scenarios (Piotrowski). Dr. Nancy Piotrowski urges readers to

"implement these things only under the direction of a medical professional." Skilled providers

should administer these medical interventions; otherwise, they could have no effect or make

things worse ("Stress Reduction"). The problem or disadvantage of these interventions is that

they cannot be done at home and require access to medical professionals. There are also financial

costs to consider. Seventy-two percent of adults reported feeling stress about money at least

some of the time, and nearly one in five adults have skipped going to the doctor in the past year

because of financial concerns (American Psychological Association 3).

In the treatment of stress and anxiety, some may choose pharmacological interventions. A

licensed medical provider can prescribe anxiolytics such as Xanax, Klonopin, Valium, or Ativan.

Conspiracy theorists might think "Big Pharma" would say, "the answer is always medication;"

however, in "The link between stress and the efficacy of anxiolytics. A new avenue of research,"

Haller found that stress can completely eradicate the effects of these medications, rendering them

ineffective (337). There are several disadvantages of this type of intervention – side effects, the

potential for abuse leading to addiction, cost of prescription medication, and access to medical

providers and health insurance.

There are so many tools to manage stress, yet it is still a significant problem in America.

Stress costs American employers $300 Billion annually for stress-related healthcare and missed

work. One in five says they never engage in an activity to help relieve or manage their stress

(American Psychological Association 9). In the study "Stress Management Techniques,"

Miedziun and Czabala claim that if people are experiencing stress, they tend to use various

gratification and lack of activity as coping mechanisms (29). They attest that lack of activity

seems to be a less effective way of coping with stress; thus, the pressure continues to build and

worsen. Lack of activity can mean that these individuals are not aware of other coping

mechanisms because of a lack of friends and socializing, or a lack of creativity (Miedziun and

Czabala 29). Different approaches will vary for people depending on the individual stressor.

One excuse people give for not taking steps to reduce stress is a lack of time. The

advantage of using mindfulness individuals can see positive results even after only one minute.

An example of a simple mindfulness exercise is to yawn and stretch for ten seconds every hour.

Do an exaggerated fake yawn. Focus on the yawn, bringing self to the present. Then stretch for

the next ten seconds, slowly focusing on each muscle, taking note of whether the muscle is tense

or relaxed. This mindfulness exercise, along with thousands more, can be done by anyone and

anywhere. Practicing daily mindfulness is inexpensive, easy to learn and the degree of difficulty

is low. From personal experience, these stress-reducing techniques are easy to adopt as part of a

daily routine. Mindfulness exercises can be done alone and do not require assistance from others.

Mindfulness is effective at relieving symptoms of stress and, in turn, improving quality of life

and overall health.

Stress can negatively impact physical and psychological health; therefore, learning how

to combat stress with mindfulness is essential to improve a person's quality of life. With
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numerous techniques to manage and combat chronic stress, there are options and alternatives; if

one does not work, another may be successful. Multiple management tools can be used at once

and interchanged depending on the situation. Mindfulness should be the first option due to its

many benefits and accessibility. No matter what tool, behavior, or technique, any effort made to

reduce stress will make a difference in daily life. As Dr. Evans suggested, this nation's

government should prioritize stress and mental health at the highest level (Bethune). Stress

management and coping is a serious issue worldwide that needs to be addressed further. Medical

professionals should do more in terms of health promotion on stress management. If medical

professionals promoted these skills, people could start coping with stress and start feeling better.

Maybe then eighty-four percent of Americans would not be living with the harmful effects of

stress.

Works Cited
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