The turkey’s in the oven, pies are cooling in the garage, you’ve moved the cars so everyone has somewhere to park, and you’ve somehow squeezed every appetizer platter onto the dining room table.
But you’re also dealing with family arguments, a sick nephew, a surprise “guest” (your in-laws brought their new puppy) . . . and something’s burning.
Amidst all the chaos, a little mindfulness meditation might help you de-stress.
In fact, mindfulness can be one of the healthiest ways to handle stress. That’s important – a recent study suggests that dealing with stress the wrong way could have lasting effects.
David Almeida, PhD, a professor of human development and family studies at Penn State, suspected that how people react to the stressful events of everyday life could actually impact their health years later.
To get a snapshot of daily stress, researchers surveyed 2,000 individuals by phone every night for eight days. They asked questions about participants’ moods, what had happened to them, the physical symptoms they’d felt, and anything stressful that they’d experienced, like arguments, for instance.
They also asked how they were responding to those stressful events – whether they were ruminating over them, for example.
Researchers also collected saliva samples on four of those eight days which they used to measure cortisol – a hormone released in response to stress.
Finally, they linked the 2,000 participants to a whole host of data from a larger study – including their demographic information and chronic health conditions.
The entire process happened twice – once in 1995, and again ten years later. This longitudinal approach allowed the researchers to measure how stressful experiences affect people well after the actual event is over.
So what did they find?
People who persisted in dwelling on stressors – even after they had ceased – were significantly more likely to suffer chronic health problems ten years later.
And, they noticed a particular connection between stress and pain conditions, such as arthritis, as well as cardiovascular issues.
I like this study because it keeps the order of events clear. In other words, because we know the health problems came after the stress, we don’t have to wonder whether dwelling on it led to health problems or the other way around.
Of course, it’s still possible that something else causes both. For example, a certain type of person might be more likely to dwell on stress and experience health problems.
Nevertheless, this is useful research, and it’s also helpful wisdom.
This Thanksgiving, if we can manage to keep the stress of cooking, cleaning and entertaining guests from getting to us, we’ll be able to enjoy the holiday so much more . . . and help prevent possible stress-induced health problems later on.
The full study was published in the Annals of Behavioral Medicine.
Practicing mindfulness is one simple way we can weather the stress of everyday life. For easy and effective mindfulness tips from some leading experts, check these courses out.
How do you manage the stress of the holiday season? Please share your thoughts in the comments below.
During the holidays, I think it’s critical to step back and take alone time. Mindful meditation offers that outlet and gives us perspective, clarity and balance. Great article!
claire
onyourfeetwellness.com
I don’t doubt that stress impacts our physiological condition but I’m becoming weary of broad statements that are claimed and turned into “solutions” for our universal human problems. “Harder science about “Mindfulness”would be appreciated here. The majority of us are clinicians and hopefully, want more than pop psychology.
My soulmate, retired after 22 years in the helicopter Army Medical Corps, WITHOUT A SCRATCH, was murdered in a driveby shooting on December 5th.
I haven”t had A HAPPY HOLIDAY since.
Dear Ruth and NICABM,
Thank you so much for the synopsis of this research article showing the connection between daily stressors and chronic health conditions. As an Emotional Freedom Techniques (EFT/tapping) trainer and mentor for 15 years I have consistently seen the remarkable transformation that happens in a person’s emotional and physical well being when they commit to learning and practicing this technique to immediately interrupt their body’s stress response.
I appreciate having this article to support the conversation about the importance of persistently making this choice.
Much gratitude for your work,
Nancy Forrester
Toronto, ON Canada
Ruth…I’ve just become aware of how valuable your “Mind-Body-Spirit” teachings are – I had no idea that Humanistic Psychology is only taught in two universities in the USA!! When I was going to the university I couldn’t understand why humanistic psch was not taught – I decided it was because it was a university in the deep south that didn’t know any better!!
I was in deep PTSD – I finally- after going to MANY therapists and finding no release – became deeply involved with self-healing thru books – many of the authors you have spot lighted – I spent almost seven years reading reading – I didn’t even have a TV – I came home from work and read and read.
I didn’t know what was wrong with me…PTSD was unknown at the time and therapists were largely useless to me.
Thank you = Thank you from the bottom of my heart for all the people hurting/needing what you have to teach….
Simple: I recommend my clients to either ‘escape’ to another country, or to mindfully share time with families or friends in the countryside or in a big city centre (with parks and water) from where most people have already ‘escaped’. Incidentally, I have found that the very best way of dealing with the still unavoidable stresses of life is to practice a simple, short routine of traditional Qigong (chi gung) meditational breathing exercises in the open air every morning before 8 AM, without fail; I’ve been doing this every day for 25 years and counting!
Tom,
Could you please share the Qi Gong routine you do? movements with breathing? could is it detailed somewhere? I short routine of this kind would be just waht i need and feel drawn to as you wrote about it.
Best,
Susan
Please indicate the precise source of this piece on stress. And it’s impact on physical health..It could help us in formulating our position on the importance of primary, mental health assessment, diagnosis, education and treatment in preventing subsequent physical disorders. Here, in Vermont where we providers are involved in health care care reform and have an opportunity to shape the future of health care we need this sort of evidence to support our clinical experience and our recommendations.
I too would love the source on this intriguing piece of research. NICABM, thanks so much for the work you continue to do and share.
Hi Cindy,
Here’s the link to the full citation. I hope that helps!
Hi Diane,
Here’s the link to the full citation.
I hope that helps!