Take Two Deep Breaths and Call Me in the Morning
You have a paper due on Monday. Better get started on that early, since you're attending a seminar over the weekend. And working the next three evenings. . . when are you going to study for next week's midterms?
We all have to deal with stress in life. In school, professional, and personal interactions, pressures can weigh us down tremendously. Life becomes a juggling act among the demands that are placed upon us.
Stress places a burden on us physiologically as well as psychologically. The activation of the sympathetic nervous system can lead to muscle hypertonicity, producing general soreness and fatigue. In the muscles of mastication, bruxism (teeth grinding) may result, leading to dental problems as well. Sympathetic activation also decreases GI motility, precipitating indigestion and inefficient absorption of nutrients. The release of adrenal cortical hormones suppresses the immune system, making us more susceptible to a variety of invaders.
As a doctor, a key concept is "present time consciousness:" making the patient in front of you the number one priority in your life at that moment. That means subordinating the anxiety you might feel about your home life, financial dilemmas, and even the difficult patient with whom you just finished in the other room. Therefore, it becomes quite important to learn techniques for dealing with stress; not only for ourselves, but also to teach our patients, to contribute to their overall health.
A common method for dealing with stress is meditation. This is somewhat of a loaded word in our society; however, meditation is not mystical, nor a single technique. What all varieties of meditation have in common is the ability to reduce mental and physical strain, when practiced on a regular basis. Following are brief descriptions of some of the more typical forms of meditation.
Progressive Relaxation. This is a method that concentrates on relieving physical stress. In a comfortable seated or supine posture, with the eyes closed, focus the attention on the muscles of the feet, and consciously relax them. The tension and tightness seem to melt away. Little by little, the attention proceeds through the entire body up to the head, relaxing each muscle group in turn. You may then enjoy this totally restful state for several minutes.
Moving Meditation. Practices such as hatha yoga and tai chi ch'uan increase the strength, flexibility, and equilibrium of the body while they relieve stress.
Guided Imagery. This process involves another person, either live or on tape, providing verbal cues for you to imagine peaceful settings. The images may be general, or tailored for a specific purpose. This differs from hypnotism in that there is no attempt to increase the suggestibility of the subject.
Visualization. In this technique, you provide the images yourself. These are usually simple images, designed to calm the normal "chatter" or "internal dialogue" of the waking mind. The basic guideline is not to attempt to control your thoughts, but rather to observe your thoughts as objectively as possible. You can imagine individual thoughts as bubbles in a pond, or images on a television screen, or landscape seen from a moving train. In any case, you can gain some perspective, leaving behind emotion or bias.
Contemplation. Contemplation, in one sense, takes the opposite approach. You concentrate on a particular phrase, or question, or inspirational passage, and quietly reflect on the meaning and possibilities. This is not an analytical dissection, but rather a quiet reflection. A twist on this method is the Zen practice of koan: contemplation of an insoluble paradox, in order to transcend the rational part of the mind.
Mantra. Though caricatured in our society as "mystical," "hippie," or "new age," this is an ancient, simple, and effective form of meditation. A mantra is a syllable or short word that you repeat continuously in your mind. It differs from contemplation, in that the mantra may or may not have meaning. The mantra itself, then, has no intrinsic meaning; its usefulness lies in diverting the conscious mind, which thrives on verbal expression. This allows the subconscious mind to rise to the fore, releasing stress and inducing ease.
Breathing Techniques. In a stressful state, the rate of respiration increases, but breathing tends to be shallower. By simply taking deep, slow breaths, utilizing the whole lungs on both the inhalation and exhalation, you can activate the parasympathetic nervous system to induce a state of calmness. Another Zen tradition uses the breath as a focusing point: Breathe normally, but count the breaths, starting over once your reach ten. This simple repetition is similar in effect to the mantra. Once you are accustomed to this method, you may simply "follow" the breath, feeling it moving in and out of your lungs, without counting.
Like anything else, in order for meditation to be effective, it must be practiced. You should find a technique with which you are comfortable, and make a commitment to it. Ideally, a technique should be practiced twice a day for ten to twenty minutes. This may place a large demand on time, so start out by simply taking five minutes, either in the morning or evening, for your practice. The key is to do it every day, either as preparation for the day, or as a release valve for the day's tribulations.
Sometimes we carry a lot of baggage associated with the word "meditation" itself. In that case, call it something else. It need not be laden with mystical, philosophical, or religious overtones. Given the potential harm of stress on our bodies and minds, it only makes sense for yourself and your patients to employ a remedy that is as simple, natural, and cost-effective as this.
Reprinted from The Synapse, October 1997.
(Synapse Article Index) |
(Home) |