Stress can lead to high blood pressure and high cholesterol, heart disease and cancer, as well as other mental and physical ailments. A study published in JAMA Psychiatry found that people who had received eight weeks of mindfulness-based intervention experienced a decrease anxiety that was comparable to those who were given a common anti-anxiety medication. New research has shown that mindfulness can be as effective as any medication prescribed to reduce anxiety.
Understanding the effects of stress on the body will help you to understand the importance and how to reduce it.
Although stress and anxiety are normal parts of our lives, anxiety disorders are the most prevalent psychiatric illness in America. They affect approximately 40 million adults. Exercise may provide benefits beyond stress relief. It can also help with anxiety and other disorders. While exercise alone will not solve your problem, it is important to calm your mind.
Simple steps to get from anxious to calm.
Soothing touch helps you calm down. It activates your body’s mammalian caregiver reaction, releasing oxytocin, opiates, and counteracting cortisol. Place your hands wherever you find it relaxing. You can practice placing your hands on your heart or cheeks. You can use whatever position you feel most comfortable.
Describe your feelings: “I feel frustrated. I feel upset. I feel afraid. I feel angry.” Labeling an emotion activates the thinking brain and calms you down. Let go of the judgment and feel what it is. Don’t judge it. Be curious and observe. This is what mindfulness is all about. Although it takes practice, you will soon be able to tune into your inner world and see what is happening. These feelings can be recognized and worked with. You can also change your relationship with them.
Take action Use the Mindful Method that is best for you to nourish your body. You are safe and sound right now. You are protected by a roof. There is no danger to your physical health. Be open to your senses. Pay attention to what you notice in your surroundings. Listen to the sounds around you for a while. Feel the air on your skin. You are safe.
Praise What can you do or say right now to feel better? Make a mantra for yourself by repeating a certain phrase. You could use this example:
I’m healthy and strong.
I am safe.
This will be over.
Whatever happens, I’ll be there to help you.
I am loved, appreciated and respected.
Keep your eyes on the mantra until you can believe it. It doesn’t matter if it seems forced at first. You can also change the channel by bringing in a positive mental condition from a past memory. You can feel that good feeling for a few seconds to make it a neural trait. This will help you to rewire your brain to be happier and more resilient.
Rick Hanson is a senior fellow at UC Berkeley’s Greater Good Science Center. He is also a New York Times bestselling author. Julie Potiker combines brain science, mindfulness and compassion in a single practice that can help you lift your mood, calm anxiety, calm stress and open your heart.
Julie Potiker is a mindfulness expert who has received extensive teacher training and certifications in a wide range of tools and methods. This includes Mindful Self-Compassion. Her new book, “SNAP!” is out now. From Chaos to Calm.” Through her Mindful Methods for Life program offerings, Julie helps others bring more peace and wellness into their lives Learn more at MindfulMethodsForLife.com.
https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2798510?utm_campaign=articlePDF&utm_medium=articlePDFlink&utm_source=articlePDF&utm_content=jama.2022.23506
Mindfulness-Based Stress Reduction as Easy as SNAP! Alternative Medicine Magazine published the article first.
Frequently Asked Questions
What is holistic medicine?
A holistic medicine doctor is someone who treats patients holistically. They might use traditional techniques such as herbs or acupuncture, but they also integrate them into western medicine.
They want to treat an actual illness, and not just the symptoms. The patient should feel better after treatment.
Doctors should not just focus on treating the disease, but also helping to prevent future ones.
“Holistic” is a term that refers all aspects of a person’s life.
What Is Alternative Medicine?
This approach to healing focuses on prevention and not treatment. It encourages people to be informed consumers and actively participate in improving their health.
Alternative medicine refers only to any type of treatment and diagnosis that does NOT use allopathic (conventional).
Is holistic medical safe?
Holistic Medicine does not pose a danger as many people think. However there are risks associated with this treatment. The most common side effects include headaches, nausea, dizziness, drowsiness, diarrhea, constipation, and insomnia. Patients must understand these risks and weigh them against the benefits of alternative treatments such as acupuncture.
However, there are no known cases of death due to the use of holistic medicines.
Before starting any new treatment, consult your doctor.
Where can I get more information on holistic medicine?
Holistic medicine is an approach to health care that focuses on treating the whole person rather than just focusing on one part of the body. Holistic medicine considers all aspects a patient’s lives, including their spiritual, emotional, and mental well-being.
Holistic medicine treats the whole person and not individual symptoms. Holistic medicine isn’t about curing a disease. It is all about healing.
Holistic medicine covers preventive measures like nutrition and exercise, as well treatment for chronic conditions like diabetes and arthritis.
There are many forms of holistic medicine.
- Acupuncture
- Aromatherapy
- Ayurveda
- Chiropractic medicine
- Homeopathy
- Herbalism
- Naturopathy
- Nutrition
- Osteopathic medicine
- Vedic medicine
- Yoga
What are the health benefits of complementary and alternate medicine?
Complementary or alternative medicine (CAM), is a general term that covers medical practices that people use when they feel they don’t get enough from allopathic medicines. These include herbal medicines, mind-body therapies such as acupuncture, massage therapy, homeopathy, chiropractic care, traditional Chinese medicine, biofeedback, hypnosis, and spiritual healing. Because they don’t fit within the traditional medical system of diagnosis or treatment, CAM practitioners often choose to use “alternative” treatments. Many CAM therapies incorporate elements from conventional medicine. There are a variety of forms of acupuncture, including those that use needles and others that use heat or moxibustion.
Some CAM therapies may be helpful for anxiety, pain relief, stress management or relaxation. They may improve your general well-being as well as reduce fatigue. Some CAM therapies target specific conditions, such fibromyalgia. Others CAM therapies could be simply enjoyable.
Although there is no clear definition of CAM, many definitions include at most one of the following:
- A holistic approach that includes both the body, mind, spirit, environment, and everything in between
- The belief in mind-body interaction and influence
- The belief that illness results from an imbalance between the individual and his/her environment
- It is important to treat the whole person, not just the symptoms.
- Combination of Eastern philosophy and Western science
- Treatment methods that integrate mind, body, and spirit
- Use natural products over synthetic chemicals
- Touch of healing
- Mindfulness
- Meditation
- Acupuncture
- Yoga
- Herbal remedies
- Homeopathy
- Chiropractic care
- Massage therapy
- Hypnotherapy
- Spiritual healing
- Biofeedback
- Nutritional counseling
- Energy healing
Certain CAM therapies have potential dangers, as well as their potential benefits. Misuse of CAM therapies can lead to serious injury or even death. Other therapies have potential side effects which must be considered against the perceived benefits. If you are considering using any CAM, discuss these issues with your doctor before deciding whether to try them.
Why is alternative medicine important?
Alternative medicines are more popular than traditional ones because they’re usually cheaper and healthier. Many patients have died due to side effects or allergic reactions after using these treatments. You may also find that alternative therapies are not as effective.
If you don’t have enough knowledge about alternative medicines, they can pose a danger. Vitamin supplements aren’t controlled as pharmaceuticals so it is easy to get too high on vitamins. Worse, alternative remedies may contain toxic chemicals.
What is the difference between Naturopathic Medicine and Holistic Medicine,
The two main types of medicine are conventional medicine and complementary/alternative medicine. Conventional medicine is based on drugs and surgery. Complementary/Alternative Medicine (CAM) uses natural therapies such as herbs, vitamins, acupuncture, and massage to treat illness and promote health. CAM should not be considered as a replacement for traditional treatment. Instead, CAM can help patients take control of their health by helping them choose the best option.
Naturopathy, on the other hand is used to supplement conventional medical practices. It focuses on treating the whole body, mind, and spirit. There are many kinds of naturopathy.
It is important for you to know that some CAM modalities can overlap with conventional medicine. Doctors and naturopaths can both prescribe herbal remedies. However, naturopaths tend to emphasize lifestyle changes over prescription medications.
Naturopathy is sometimes called “complementary” as it works in conjunction with conventional medicine and not to replace it. Naturopaths might prescribe medication if necessary.
There are differences between naturopathic medicine and other CAM modalities:
- Naturopaths don’t usually prescribe medication.
- Naturopaths work with the patient’s family physician and may refer outpatients to specialists if necessary.
- Naturopathic physicians are regulated by provincial licensing boards, whereas CAM practitioners are self-regulated.
- Naturopathy focuses on prevention and wellness and offers education about diet, exercise, and nutrition.
- Naturopaths are very conscious of lifestyle factors. They emphasize nutrition, sleep and stress management as well as exercise and mental health.
- Naturopharmacists specialize in the use of botanicals and minerals to treat specific conditions.
- Naturopodists can provide personalized care, based on the individual needs of each patient.
- The College of Naturopathic Physicians of Ontario is responsible for licensing Naturopaths.
- Provincial regulatory bodies grant licenses to naturopatrists.
- Naturopaticians are registered with the Canadian Association of Naturopathic Doctors.
- The College of Naturopaths of British Columbia issues licenses to Naturotherapists.
- The United States National Board of Medical Examiners accredits Naturobiotic therapists.
- The Australian Health Practitioner Regulation Agency licenses homeopaths.
- The belief that all aspects should be considered in making health decisions is called “holistic”. Holistic doctors will not focus on just one aspect of the equation but consider all elements.
Statistics
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
External Links
pubmed.ncbi.nlm.nih.gov
- PubMed: The Rise and Rise of Complementary and Alternative Medicine: A Sociological Perspective – PubMed
- PubMed: Holistic Medicine – PubMed
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING FOR TENSION-TYPE HEADACHE–PubMed
- A Randomized controlled trial to determine the effect of foot reflexology on depression and anxiety in older women: PubMed
doi.org
webmd.com
How To
What are the qualities of a qualified holistic physician?
How to find a doctor who practices holistic medicine?
Only those who are experts in their field can be the best doctors. We’re talking about holistic medicine here. This means doctors need to be able treat patients holistically. They must also know how to treat each patient as an individual and not just their symptoms. You should be able to explain your holistic health to them and why you would like to see a holistic physician.
The doctor should be able to understand holistic health as well as complementary and alternative therapies (CAM), such chiropractic care, massage therapy, and acupuncture.
Holistic healthcare practitioners should also have the ability to diagnose your condition, and then explain the options available so you can make an educated decision about your treatment options.
Also, ask if the doctor holds certifications from professional associations such as the American Holistic Medical Association and the National Certification Board for Therapeutic Massage & Bodywork. The NBOHMCA provides certification in many areas, including naturopathic medicine, acupuncture, homeopathy, clinical nutrition, herbalism, and aromatherapy.
Our directory can help you find holistic practitioners in your area. If there isn’t one listed, you may be able to search online for a holistic doctor near you.
Check with your local hospital to see if they offer holistic health care.
Visit your local library to find books and resources related to holistic health.
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
——————————————————————————————————————————————
By: Dick Benson
Title: Mindfulness-Based Stress Reduction Easy as SNAP!
Sourced From: alternativemedicine.com/mindfulness/mindfulness-based-stress-reduction-easy-as-snap/
Published Date: Sun, 05 Mar 2023 05:59:27 +0000
Frequently Asked Questions
What is holistic medicine?
A holistic medicine doctor is someone who treats patients holistically. They might use traditional techniques such as herbs or acupuncture, but they also integrate them into western medicine.
They want to treat an actual illness, and not just the symptoms. The patient should feel better after treatment.
Doctors should not just focus on treating the disease, but also helping to prevent future ones.
“Holistic” is a term that refers all aspects of a person’s life.
What Is Alternative Medicine?
This approach to healing focuses on prevention and not treatment. It encourages people to be informed consumers and actively participate in improving their health.
Alternative medicine refers only to any type of treatment and diagnosis that does NOT use allopathic (conventional).
Is holistic medical safe?
Holistic Medicine does not pose a danger as many people think. However there are risks associated with this treatment. The most common side effects include headaches, nausea, dizziness, drowsiness, diarrhea, constipation, and insomnia. Patients must understand these risks and weigh them against the benefits of alternative treatments such as acupuncture.
However, there are no known cases of death due to the use of holistic medicines.
Before starting any new treatment, consult your doctor.
Where can I get more information on holistic medicine?
Holistic medicine is an approach to health care that focuses on treating the whole person rather than just focusing on one part of the body. Holistic medicine considers all aspects a patient’s lives, including their spiritual, emotional, and mental well-being.
Holistic medicine treats the whole person and not individual symptoms. Holistic medicine isn’t about curing a disease. It is all about healing.
Holistic medicine covers preventive measures like nutrition and exercise, as well treatment for chronic conditions like diabetes and arthritis.
There are many forms of holistic medicine.
- Acupuncture
- Aromatherapy
- Ayurveda
- Chiropractic medicine
- Homeopathy
- Herbalism
- Naturopathy
- Nutrition
- Osteopathic medicine
- Vedic medicine
- Yoga
What are the health benefits of complementary and alternate medicine?
Complementary or alternative medicine (CAM), is a general term that covers medical practices that people use when they feel they don’t get enough from allopathic medicines. These include herbal medicines, mind-body therapies such as acupuncture, massage therapy, homeopathy, chiropractic care, traditional Chinese medicine, biofeedback, hypnosis, and spiritual healing. Because they don’t fit within the traditional medical system of diagnosis or treatment, CAM practitioners often choose to use “alternative” treatments. Many CAM therapies incorporate elements from conventional medicine. There are a variety of forms of acupuncture, including those that use needles and others that use heat or moxibustion.
Some CAM therapies may be helpful for anxiety, pain relief, stress management or relaxation. They may improve your general well-being as well as reduce fatigue. Some CAM therapies target specific conditions, such fibromyalgia. Others CAM therapies could be simply enjoyable.
Although there is no clear definition of CAM, many definitions include at most one of the following:
- A holistic approach that includes both the body, mind, spirit, environment, and everything in between
- The belief in mind-body interaction and influence
- The belief that illness results from an imbalance between the individual and his/her environment
- It is important to treat the whole person, not just the symptoms.
- Combination of Eastern philosophy and Western science
- Treatment methods that integrate mind, body, and spirit
- Use natural products over synthetic chemicals
- Touch of healing
- Mindfulness
- Meditation
- Acupuncture
- Yoga
- Herbal remedies
- Homeopathy
- Chiropractic care
- Massage therapy
- Hypnotherapy
- Spiritual healing
- Biofeedback
- Nutritional counseling
- Energy healing
Certain CAM therapies have potential dangers, as well as their potential benefits. Misuse of CAM therapies can lead to serious injury or even death. Other therapies have potential side effects which must be considered against the perceived benefits. If you are considering using any CAM, discuss these issues with your doctor before deciding whether to try them.
Why is alternative medicine important?
Alternative medicines are more popular than traditional ones because they’re usually cheaper and healthier. Many patients have died due to side effects or allergic reactions after using these treatments. You may also find that alternative therapies are not as effective.
If you don’t have enough knowledge about alternative medicines, they can pose a danger. Vitamin supplements aren’t controlled as pharmaceuticals so it is easy to get too high on vitamins. Worse, alternative remedies may contain toxic chemicals.
What is the difference between Naturopathic Medicine and Holistic Medicine,
The two main types of medicine are conventional medicine and complementary/alternative medicine. Conventional medicine is based on drugs and surgery. Complementary/Alternative Medicine (CAM) uses natural therapies such as herbs, vitamins, acupuncture, and massage to treat illness and promote health. CAM should not be considered as a replacement for traditional treatment. Instead, CAM can help patients take control of their health by helping them choose the best option.
Naturopathy, on the other hand is used to supplement conventional medical practices. It focuses on treating the whole body, mind, and spirit. There are many kinds of naturopathy.
It is important for you to know that some CAM modalities can overlap with conventional medicine. Doctors and naturopaths can both prescribe herbal remedies. However, naturopaths tend to emphasize lifestyle changes over prescription medications.
Naturopathy is sometimes called “complementary” as it works in conjunction with conventional medicine and not to replace it. Naturopaths might prescribe medication if necessary.
There are differences between naturopathic medicine and other CAM modalities:
- Naturopaths don’t usually prescribe medication.
- Naturopaths work with the patient’s family physician and may refer outpatients to specialists if necessary.
- Naturopathic physicians are regulated by provincial licensing boards, whereas CAM practitioners are self-regulated.
- Naturopathy focuses on prevention and wellness and offers education about diet, exercise, and nutrition.
- Naturopaths are very conscious of lifestyle factors. They emphasize nutrition, sleep and stress management as well as exercise and mental health.
- Naturopharmacists specialize in the use of botanicals and minerals to treat specific conditions.
- Naturopodists can provide personalized care, based on the individual needs of each patient.
- The College of Naturopathic Physicians of Ontario is responsible for licensing Naturopaths.
- Provincial regulatory bodies grant licenses to naturopatrists.
- Naturopaticians are registered with the Canadian Association of Naturopathic Doctors.
- The College of Naturopaths of British Columbia issues licenses to Naturotherapists.
- The United States National Board of Medical Examiners accredits Naturobiotic therapists.
- The Australian Health Practitioner Regulation Agency licenses homeopaths.
- The belief that all aspects should be considered in making health decisions is called “holistic”. Holistic doctors will not focus on just one aspect of the equation but consider all elements.
Statistics
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
External Links
pubmed.ncbi.nlm.nih.gov
- PubMed: The Rise and Rise of Complementary and Alternative Medicine: A Sociological Perspective – PubMed
- PubMed: Holistic Medicine – PubMed
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING FOR TENSION-TYPE HEADACHE–PubMed
- A Randomized controlled trial to determine the effect of foot reflexology on depression and anxiety in older women: PubMed
doi.org
webmd.com
How To
What are the qualities of a qualified holistic physician?
How to find a doctor who practices holistic medicine?
Only those who are experts in their field can be the best doctors. We’re talking about holistic medicine here. This means doctors need to be able treat patients holistically. They must also know how to treat each patient as an individual and not just their symptoms. You should be able to explain your holistic health to them and why you would like to see a holistic physician.
The doctor should be able to understand holistic health as well as complementary and alternative therapies (CAM), such chiropractic care, massage therapy, and acupuncture.
Holistic healthcare practitioners should also have the ability to diagnose your condition, and then explain the options available so you can make an educated decision about your treatment options.
Also, ask if the doctor holds certifications from professional associations such as the American Holistic Medical Association and the National Certification Board for Therapeutic Massage & Bodywork. The NBOHMCA provides certification in many areas, including naturopathic medicine, acupuncture, homeopathy, clinical nutrition, herbalism, and aromatherapy.
Our directory can help you find holistic practitioners in your area. If there isn’t one listed, you may be able to search online for a holistic doctor near you.
Check with your local hospital to see if they offer holistic health care.
Visit your local library to find books and resources related to holistic health.
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