Research tells us which practices help.
Anxiety disorders are now the most common mental disorder for Americans; 40 million adults are affected by it. During the pandemic, anxiety levels are higher; there is fear of gathering with or embracing loved ones, of going into buildings (for groceries, working out, etc), of going into the work place or school. And there is even fear when walking past another person on the street.
Therapists offices are booked for months. People (including children) are struggling to get the help they need.
Along with many other mental health illnesses, anxiety scan be so debilitating that it can impact everything from work, relationships, sleep, concentration and daily decision-making. Even your immune system is affected, thanks to the constant stress response that anxiety creates.
So what can you do to manage stress and anxiety effectively?
Let’s turn to the research and have a look at common therapies for anxiety: breathing practices, mindfulness, cognitive therapy and emotional intelligence.
Yale evaluated the following practices for stress and anxiety: SKY Breath Meditation, Mindfulness Based Stress Reduction and Emotional Intelligence, and the findings were that SKY breath meditation had the most positive and lasting impact on stress and anxiety.
According to the lead researcher’s article,
“SKY Breath Meditation that had the most benefits—improving stress, depression, mental health, social connection, mindfulness and positive emotion. The Emotional Intelligence program improved one factor: mindfulness. The Mindfulness-Based Stress Reduction, to our surprise, showed no impact at all.” –Emma Seppälä Ph.D.
Harvard evaluated cognitive based therapies with SKY breath-based therapy. The study’s authors concluded that SKY breath-based therapy surpassed cognitive based therapy, as it led to participant’s improvements in perceived stress, sleep, social connection, distress, anxiety, depression, conscientiousness, self-esteem, and life satisfaction.
Why breathing is so effective at reducing stress and anxiety
The Harvard Business Review wrote about why breathing is so effective:
“Research shows that different emotions are associated with different forms of breathing, and so changing how we breathe can change how we feel. For example, when you feel joy, your breathing will be regular, deep and slow. If you feel anxious or angry, your breathing will be irregular, short, fast, and shallow. When you follow breathing patterns associated with different emotions, you’ll actually begin to feel those corresponding emotions.”
“Research reviews show that the data on mindfulness is mixed. It works for some, but not for others,” reports Happiness Researcher and Stanford’s Science Director of Center for Compassion and Altruism Research, Emma Seppälä Ph.D.
If you’ve ever worked with me, chances are, we’ve had conversations about stress. It curtails the best of intentions and the most fervent of efforts. We can learn to manage our minds and emotions, instead of letting our minds and emotions manage us. It is a freeing way to live in a world that has no shortage of stressors. We can engage in the world with far less stress.
How are you facing stress and anxiety?
How are you doing? The world has given all age groups no shortage of experiences with stress and anxiety. I’d love to hear what you’re doing to help minimize your stress and anxiety; or, let me know if it isn’t going so well. And if you or anyone you know needs support for chronic anxiety, it might help you to know that I personally have practiced SKY breathing since 1997. I don’t miss a day, as the effects of it are far too positive to miss.
And if you’ve struggled with anxiety or stress, you might want to check out my article and podcast on how food affects your mood.
