Top Strategies for Managing Stress
The founder of Above + Beyond Cancer, Dr. Richard Deming discusses mindfulness for stress reduction with this week’s guest, Allison Peet. Allison is a certified Mindfulness-Based Stress Reduction (MBSR) & Buteyko Instructor and is also the owner of From Within Wellness. Allison's 5-year mindfulness certification is the most rigorous in the country, coming from Massachusetts Medical School and Brown University. Allison now offers 8-week, 4-week courses, and one-on-ones through her personal business, From Within Wellness.
Allison defines mindfulness as being in a state of flow, “it is knowing what is on the mind but without taking the bait.” The intent of mindfulness and meditation is not to think about nothing, but rather to acknowledge a thought, let it go, and then return back to focus. Allison explains the overall objective is to bring compassionate attention to thoughts in order to self-regulate in real-time and to be able to respond more wisely to challenges. Allison asserts that scientists at Harvard University did a mind wandering study and found that in 47 percent of humans' waking hours, their minds are not on the task they are performing. Harvard researchers also concluded that this lack of control over thoughts actually makes people less happy.
Next, Dr. Deming and Allison Peet address how neuroplasticity allows for meditation and the way individuals use their minds to change the anatomical structure of their brains. Meditation actually produces gray and white matter in the key areas of the brain that have to do with decision making, empathy, and stress reduction. It also shrinks the gray and white matter around the limbic system, a part of the amygdala in the brain where aggression, fear, and anxiety reside.
The two hosts also discuss that the mind and senses impact physiology, through both fight-or-flight reactions and more soothing situations. Dr. Deming explains that the theory of survival of the fittest caused humans to evolve to be over-sensitive to perceived danger, in order to stay alive and pass on their genes. Often, bodies can get “stuck in stress reactivity” through both perceived threats and real threats. Allison explains that human bodies internalize stress which inhibits the natural stress reaction. Eventually, there is a breakdown which causes burnout, and this is more likely to lead to diseases and disorders such as cancer, depression, and anxiety. Unchecked stress also creates telomere shortening; telomeres are the little end caps on our chromosomes that tend to deteriorate when we are under chronic stress. Allison suggests a real-life example; looking at the appearance of the president after 4 years, looking like they have aged 10 years instead due to chronic stress. It is important to address chronic stress for numerous reasons including healthiness and happiness, but also to not age as quickly as presidents.
Finally, Allison Peet and Dr. Deming move into discussing how to disrupt this chronic stress cycle with numerous suggestions listed below:
Move your body
20-60 minutes of physical exercise every day
Tensing 20 seconds and letting go
Conscious Breathing
Low, Slow, Diaphragm breathing
Extend the exhale- Vagus nerve (The Vagus nerve is part of the autonomic nervous system, it is essentially the hard wire by which our thoughts and feelings have a direct physiological effect on our organs such as the heart and the gut)
Positive social interaction
Laughter
Affection
20-second hug until you feel relaxed
Increases oxytocin
Blood pressure and heart rate go down
Compartmentalize and set boundaries for your thoughts
Make an appointment to think about an issue
These coping mechanisms are helpful for those who experience chronic stress and stress on a day-to-day basis. However, it is also important to note that those who experience generalized anxiety disorder or struggle with other mental health disorders that impact their day-to-day functioning, may need additional care. Seeking care and information from therapy, psychiatry, and medicine-based approaches are also adequate routes to follow.
For more, check out this conversation in detail on the Above + Beyond Cancer's Youtube channel. To find mindfulness and meditation classes offered by Above + Beyond Cancer, go to our website here. To check out Allison's classes on mindfulness, schedule a one-on-one session, or to speak with Allison about general questions, visit her website or contact her directly: allisonpeet@gmail.com
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BA Ethics & Public Policy, BBA Management, minor Social Justice
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