Mindfulness worked as well for anxiety as drug in study

Self-care can be a key strategy for getting through tough times, such as a global pandemic. Meditation is one practice that has been relied upon by people for centuries and across various cultures.

Sunday Citizen compiled a list of 10 different types of meditation, using information from health and wellness sites, research studies, and more. One thing to remember when beginning to practice meditation is that mastery is not necessary right away. If you don’t meditate, or only do so sporadically, any increase in frequency or duration could have a positive impact. Keep in mind, there is no one way to meditate.

Those who are a bit type A may have trouble slowing down—for them, a meditation practice like kundalini or tai chi that integrates movement may be the ticket. Other types demand quiet and sitting still. All forms of meditation have benefits for mental and physical health. For those who need guidance, there’s likely an app for that. Some are 100% free, while others may be subscription-based. Some apps don’t stop at meditation, but also offer tips and tools for other ways of self-care. You can even connect with a Japanese monk via Zoom for a meditation session.

Meditation may have started as early as 5000 B.C., but no matter how long, the practice has become more popular as people look for non-pharmaceutical ways to boost their mental health. Different variations on the practice have been developed throughout the world, including India, China, and Japan. Some are associated with spiritual practices including Hinduism, Taoism, and Buddhism, while others are secular.

Over time, more people were exposed to the practice via the publishing of books including “Siddhartha,” “The Tibetan Book of the Dead,” and “The Dharma Bums.” Researchers started exploring the impact of meditation on the brain in the ’50s. Beginning in the late ’70s, researchers noted that mindfulness meditation was an effective practice to help manage chronic disease. By the time Deepak Chopra opened his Center for Wellbeing in 1996, meditation was becoming mainstream.

Continue reading to find the type of meditation that’s suited to your personality, energy levels, and goals.

Jon Kabat-Zinn created his Mindfulness-Based Stress Reduction program in 1979, making this type of meditation one of the newer options available. Because the tactics of the program were adopted outside of the meditation world by therapists and medical professionals, it is one of the more well-known options. By focusing on the present, instead of spiraling into thoughts about the past or future, people who utilize this technique can manage anxiety and concentration virtually anywhere, anytime.

Anyone who’s ever dealt with anger or resentment may benefit from this practice, which focuses on compassion for and acceptance of self, and then people and/or situations outside of ourselves, including (and sometimes especially) those that aggravate or hurt us. The idea is that until we love ourselves, we can’t extend love to others. This type of meditation can also help with anxiety and PTSD.

Even though this practice necessitates a guide, apps and the advent of video calls have made guided meditation available to almost anyone, anytime, via both live sessions and recordings. Anxiety, depression, pain, and insomnia are just a few of the conditions that can be helped via this practice.

Perfect for those who struggle to sit still, this type of meditation uses movement—yoga, tai chi, gi gong, kundalini, and others—to calm the mind. The practice doesn’t require being solitary, and it is often experienced in a group setting. With the recent popularity of Zoom classes, people can join others from their own homes or a community space.

Because there are poses and mantras to learn for this practice, you’ll want training at first, but once you know the basics, you can use kundalini to manage stress and boost body awareness, in addition to getting stronger and minimizing pain.

Those who struggle with sleep might want to try this practice, which involves scanning the body for areas of stress or pain. Intentionally tensing those parts, then releasing the stress, is often part of the experience.

Because this practice asks that we focus on something external—breath, sounds, mala beads, or something else—rather than trying to empty our minds, this can be an effective option for those experiencing “monkey mind,” a Buddhist term that describes restlessness or confusion. Success begins with short sessions whenever you have time, making this type of meditation perfect for busy lives.

Picturing an intended result—peaceful scenes to create calm or success in a specific situation—is one possible focus of visualization. Beyond visuals, this practice can include integrating all five senses.

Who hasn’t heard the word “om,” even if you don’t meditate? This practice, which has Hindu and Buddhist origins, uses words or phrases to focus attention. Because of the auditory component, this is likely a type of meditation you’ll do in privacy (though it is done in classes, too), making it a practice you can commit to daily at no cost.

Because this type of meditation requires participants to remain silent for 10 days, using body scans to stay focused and ignore pain, it requires a much higher level of commitment than others. The benefits of the practice were explored in the documentary “The Dhamma Brothers.” The film shows how this practice helped incarcerated men at a high-security facility in Alabama face their trauma and past actions. Others have used the practice to help with recovery from substance abuse.

Exercise releases endorphins, and it doesn’t take much to reap the benefits — a study published in the American Journal of Psychiatry linked just an hour of exercise weekly with less depression. Do it any way you enjoy — we recommend dancing around the house.

If you’re in a slump, reach for a glass of orange juice. A study found that more vitamin C can elevate mood — and bolster your immune system. Decent sources include citrus, peppers, strawberries, broccoli, or a daily vitamin C supplement.

The outdoors may be especially beneficial to your mood if you sit at a computer. Try the Japanese tradition of forest-bathing — simply spending time in the woods is thought to alleviate boredom and hostility.

If you can go out barefoot, practice “grounding.” Health gurus like Deepak Chopra say that connecting to the subtle electrical charge of the Earth can help with stress, mood and pain.

Just 10 minutes spent petting a dog or a cat has been shown to reduce levels of a major stress hormone, according to a study conducted at Washington State University. Even watching animal videos can help, too — see it as self-care rather than procrastination.

Putting on your favorite playlist can quickly boost your mood, and singing along is even better. Both upbeat and slower songs can help you release negative emotions.

Reflecting on things you enjoyed about your day or what you’re thankful for can help boost your mood over time, as it produces a positive mindset.

Sarah Moe, CEO of Sleep Health Specialists in Minneapolis, suggests clients who have trouble sleeping to say aloud three things they are grateful for before closing their eyes.

Hearing your own voice remind you what you have to be grateful for seems to improve relaxation and reduce stress, Moe says.

Being thankful or expressing gratitude can help with relationships, stress and depression. Work that into your daily routine with a gratitude journal.

Try writing down three good things about your day every day. A notebook or notes app will do, but there are also dedicated gratitude journals you can buy.

Many more people are working at home these days, which can foster more stress. Taking short breaks for yourself throughout the day can do wonders for your mood. Try to give your brain a rest; sit outside for a bit with a mug of your favorite hot drink and watch the world go by, rather than scroll through news websites or social media.

Meditation can help quell anxiety and depression. It isn’t an instant fix but some people find it as effective as medication or therapy over time.

For a simpler approach, take 10 to 20 breaths, and focus on nothing but your breath entering and leaving your body.

It doesn’t have to be a grand gesture. Just showing kindness to a stranger, giving someone a compliment or letting a loved one know you appreciate them can instantly boost your mood.

Talking to a friend can help lift your mood, whatever the medium of communication. Whether you need to vent about your day or just want to catch up or joke around, you’ll likely feel better after reaching out.

Multiple studies have shown that chewing gum reduces anxiety. For example, researchers in Japan found that test subjects who chewed mint gum twice a day for two weeks reported lower levels of anxiety and mental fatigue compared with a control group that got just a mint.

In the words of the American Institute of Stress: “One has only to look at a tightly contested baseball game on TV to see how many players, coaches and managers are vigorously chewing bubble gum or something else to relieve their pent-up tension.”

Shane Sharp, a Northern Illinois University sociologist, says many people are able to manage negative emotions through prayer, that it’s basically communicating with an “other” who can make the situation less threatening. And you won’t be alone; Sharp says about 70% of Americans pray at least once a week.

According to the Mayo Clinic, laughter can stimulate circulation, relax muscles, enhance oxygen intake, increase endorphins and even boost your immune system.

Try to find the humor in the situation. “Even if it feels forced at first, practice laughing. It does your body good,” according to the Mayo Clinic.

The meditative, repetitive rhythms of some handicrafts, like knitting, have been shown to reduce blood pressure, lower depression and anxiety and increase a sense of well-being. Manipulating soft yarn has been compared to yoga in its ability to create a relaxed state.