BE LESS REACTIVE FOR BETTER HEALTH

A benefit of practicing mindfulness is that you learn to be less reactive to stressful in emotional situations. This is good for your health. We all have 'buttons' that, when pressed, can cause us to lose control. It does not have to be that way.

When you watch over time the issues that press your buttons—for example, I hate it when people tell me, "You're wrong," because I pride myself on being very careful to get things right—you can learn, rather than react according to old patterns you may have had since childhood.

For example, I've learned that rather than immediately explain why I'm not wrong, if I listen I can get valuable insights. And, by listening fully first, I usually have a chance to explain my position and we can reach a place of mutual understanding. I like the Japanese legal solution where two parties can both be right, without a winner and a loser. (To learn more about how the Japanese legal system is more inquisitorial, rather than adversarial, click here.)

At any rate, findings from a Pennsylvania State University in University Park, Pennsylvania, study show that taking a moment to regain perspective—like listening to what another person may want to express—before reacting to a stressful event (like being criticized) may not only make you feel better at the time—it may also contribute to better health over a lifetime. These findings are based on an analysis of the relationship between people’s reactions to stressful events and their overall health 10 years later.

“Our research shows that how you react to what happens in your life today predicts your chronic health conditions 10 years in the future, independent of your current health and your future stress,” said David M. Almeida, PhD, professor of human development and family studies, in a press release issued by Penn State. “For example, if you have a lot of work to do today and you are really grumpy because of it, then you are more likely to suffer negative health consequences 10 years from now than someone who also has a lot of work to do today, but doesn’t let it bother her.”

Another interesting point by Almeida is that reducing stressors is not necessarily the answer, as some may be unavoidable. “I used to think the key to avoiding the negative health effects of stress was to avoid stressors," said Almeida. "But my research has shown that this is not entirely true. It turns out it’s not the stressors that cause health problems; it’s people’s emotional reactions to the stressors that determine whether they will suffer health consequences.“

What people need to learn is a healthy way to keep perspective on life's ups and downs. Why not try a mindfulness practice?

To get started try a paced breathing exercise to help you begin to create more calm as you become more mindful of your thoughts and feelings.  As we've discussed in this article, paced breathing is a proven technique to naturally reduce high blood pressure and to create feelings of calm and improved mood. It also helps women cope with menopausal symptoms. Here's a guided meditation exercise you can try for yourself.  

Or listen to my podcast below.

In this video, Shirley, a professional health educator, teaches you how to do paced breathing for relaxation. This scientifically proven technique naturally reduces stress, lowers borderline high blood pressure and creates feelings of calm and a positive mood. It has also been proven in studies to help women ease menopausal symptoms. What's great about this method is that it is drug-free and there are no adverse side effects, but it provides benefits that some use medications to achieve. This is a method that I've taught my own mother, who has heart disease and high blood pressure and it has helped her to reduce her medications. It's also great for healthy people simply as an exercise to feel more calm or to wind down at the end of a hectic day. I've been a health educator at the Stanford University School of Medicine for 15 years. Many people don't realize that there are many self-care options available to help reduce symptoms of hypertension or menopause. To skip intro, go straight to exercise at 1:00. The guided paced breathing exercise is 5 minutes.

Click here to listen to my podcast on Apple Podcasts.

To learn more about the study, click here .

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Shirley Archer

 

Shirley Archer is a mindful health educator, award-winning trainer and best-selling author who helps busy women who want to look and feel younger, healthier, happier—naturally. Through blogs, articles, books and podcasts, she’s here to eliminate overwhelm and inspire women to bring more peace into their lives, so they can meet all their responsibilities and still make self-care a priority.

After working as a high-powered attorney in both New York City and Washington D.C., a bout with chronic fatigue syndrome inspired Shirley to dedicated herself to wellness and sharing better health with those around her. Since leaving Wall St., Shirley has authored 12 books on fitness and wellness, and has achieved certification in mindful modalities including yoga, Pilates and meditation. In addition to being an award-winning personal trainer, she is also a certified Spinning instructor and group fitness instructor.

When she’s not blissed out in zen, you can find Shirley hiking with her beloved German Shepherd, Cheyenne either in the Swiss Alps or in sunny California, speaking at fitness conferences worldwide, and being featured in various high-profile media including USA Today, Washington Post, Fitness, Shape and cnn.com. For Shirley’s latest musings on mindfulness, visit her site at www.shirleyarcher.com

http://www.shirleyarcher.com
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GUIDED MEDITATION FOR CENTERING & GROUNDING

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THOUGHT AWARENESS MEDITATION