EASING OUT OF COMPULSION, EASING IN TO CHOICE
There are lots of ways in which we as human beings can get caught under the vast net of stress in our lives. We oftentimes find ourselves feeling trapped by difficult circumstances and the attending feelings and thoughts that arise from them. All of this can create a sense of being overwhelmed and life at times can appear unmanageable. We then struggle and we suffer. Often times the root cause no longer exists but our coping strategies themselves have become problematic.
For instance, we may initially have found some short term relief in the pleasure of eating, in particular rich comfort food laden with simple carbohydrates. These foods produce feel-good chemicals in our body and we get a quick surge. Unfortunately, and just as rapidly, we then get a marked drop in energy and mood. The same is true of addictions of all kinds, alcohol, cigarettes, too much TV, too much social media…the list is endless. And it can be an endless loop unless we step out of the ring.
Beginning and maintaining a mindfulness practice has shown to bring healthful and lasting relief to the stress in our lives that is simply part of daily living and relief from the compulsions and bad habits that are largely maladaptive coping strategies.
In an original research article published in Frontiers in Psychology (2015), short term meditation was shown to significantly enhance cerebral blood flow in areas of the brain critical for self-regulation. These are the areas of the brain that support us in good decision making and in overcoming unhealthy habits and addictions of all kinds.
Collaborating researchers from the University of Oregon, University of Texas/Austin and the Institute of Neuroinformatics at Dalian University in China discovered changes in the anterior cingulate cortex and insula in the brains of those who had been only meditating for 5 days (30 minutes a day). These parts of the brain have also been reported to be associated with positive mood.
The study showed neuroplasticity (changes in the brain) demonstrated with fMri imaging and consistent mood improvement reported by participants as well.
These findings provides hopeful news that regulating our emotions and responses doesn’t have to be an arduous, protracted process but it does take discipline. The benefits reported are only maintained by continued practice.
And there are many mindfulness practices you can engage in. It can be helpful to begin with guided meditations. It can be a little tricky starting out on your own and a guide gives instruction and support. You can find several of them here on this website for free. There is no sign up or commitment involved, except a commitment to yourself to show up and practice and trusting in that.
Wherever you are on your journey, may you have compassion for yourself. May you healthy and happy.