正念冥想能幫助焦慮嗎？

Anxiety and depression are two psychological problems I fight with everyday. A few years ago, after years of suffering and fighting off my issues I was diagnosed with depression by my psychiatrist.  Anxiety, another problem which I also have has been something I struggle and sometimes wish would give me a break from the attacks that occur more often than usual. Exams, pressure and daily stressors of life all contribute to my anxiety attacks which sometimes cause me to lose hope in alternative methods of reducing my attacks. I’ve stayed clear from antidepressants and modern medicine as I’m aware of the negative effects and dependency that it can cause for someone who battles with any psychological disorder. I’ve found solace in alternative methods of treating these two problems and this article has brought much needed light towards a method I’ve found to help me in not one but in many ways of reducing my attacks and bouts of depression; meditation. In ancient medieval times, meditation has existed long before many of us existed. It has been deemed as a perfect remedy for people who are stressed, or going through problems which they need a break from. It promotes tranquility, clarity and much needed relaxation which can help people or persons like me feel at ease and calm.

This article shows how meditation can help anxiety; a form of therapy which I can happily say has helped me in my times of need and has assisted in giving relief for my anxiety. John J. Durocher, PhD, an assistant professor of physiology in the department of biological sciences at Michigan Technological University conducted a study on mindfulness meditation. Their results showed that after an hour of meditation participants who were apart of this study experienced low anxiety results after one week of meditation. This study focuses on our mind and or body by targeting the areas which are mainly affected by anxiety and which could cause other medical problems for persons who experience things like stress and other contributing factors. Studies have indicated that arterial stiffness (a predictor of cardiovascular disease) can be increased by traumatic life events, job strain, depression, temporary anxiety and long-term proneness to anxiety. John J. Durocher stated "participants had reduced mechanical stress on their arteries an hour after the session. This could help to reduce stress on organs like the brain and kidneys and help prevent conditions such as high blood pressure."

Fourteen (14) aged 24 and older participants with normal blood pressure but high levels of anxiety were recruited for this research.  Factors related to cardiovascular functioning was measured such as;  heart rate, blood pressure, aortic blood pressure (blood pressure in the aorta, specifically) and arterial stiffness. The Beck Anxiety Inventory (BAI) was used and participants endured a 60 minute guided mindfulness meditation session. Baseline aortic pulsatile load (aortic pulse pressure x heart rate) and BAI were assessed approximately one week prior to the mindfulness meditation session during a study orientation. Aortic pulsatile load was assessed before, immediately after, and 60 minutes after the mindfulness meditation session. Anxiety was also assessed 60 minutes following meditation. The single mindfulness session reduced aortic pulsatile load from 2008±108 to 1730±85 a.u. immediately after meditation (p<0.01). The reduction in aortic pulsatile load was maintained 60 minutes post-meditation (1729±99 a.u.; p<0.02). The BAI score was also significantly reduced 60 minutes post-meditation compared to baseline (15±1 vs. 11±2; p<0.02). After this experiment, researchers noted that, persons who participated in this meditation exercise continued mindfulness meditation as a form of therapy and they have stated that it has brought relief to their problems. Results show that a single mindfulness meditation session can help to reduce cardiovascular risk in those with moderate to mild anxiety.

 Researchers also noted that, this type of meditation’s main focus point is on breathing and awareness of one's thoughts which is crucial when trying to help lower levels of anxiety. Durocher believes that this method can help improve and design anxiety therapies and other related problems which people may experience.  

In conclusion, most people find it difficult to meditate because the brain is habitually distracted, passing from one thought to the next. It gets caught up in the past, in thought-stories, or planning for the future - all because, among other things, it wants simply to be satisfied and seeks seemingly never-ending fulfillment, usually through the senses. Meditation time is not intended for 'normal thinking', it is in fact, time away from this habitual response to our desires for the 'next and better thing' and an attempt to be truly in the present moment, from where the brain can rest and be able to improve its overall function.  Anxiety and other related psychological problems are situations which we try to find alternative means and measures to combat apart from the use of modern day medicine. Meditation is an effective tool and has assisted and worked for years for many people in all areas of their lives. While it may sound easier than done, finding peace and control in our lives isn’t just for people with anxiety but it should be a part of our daily lives as a means and measure of promoting our well being. As Daisaku Ikeda said “Nothing is more precious than peace. Peace is the most basic starting point for the advancement of humankind”.

https://www.eurekalert.org/pub_releases/2018-04/eb2-eas041218.php 

https://www.sciencedaily.com/releases/2018/04/180423135048.htm