The modern world can be an overwhelming and confusing place. Every day, we are bombarded by messages of doom and gloom. From global health crises to climate change, civil unrest to economic instability, there are a lot of issues that burden our minds. According to the latest report by Mental Health America, there has been an increasing number of people seeking assistance with anxiety and depression since the onset of COVID-19, with 80 percent of them registering as suffering moderate to severe symptoms.
While the COVID-19 pandemic has been addressed somewhat effectively by authorities, the accompanying mental health crisis remains a growing problem. As individuals strive to improve their mental wellbeing, a renewed spotlight on self-care techniques and lifestyle changes can help to manage the symptoms of certain mental health problems. By relieving stress and alleviating anxiety, we can prevent these problems from getting worse and spiraling out of control.
The Center Can Hold
Although we may be unable to eliminate the roots of our stress, we can take steps to minimize its effects. Meditation is a practice derived from Hinduism and Buddhism that has been practiced for thousands of years. Whether or not you are seeking spiritual enlightenment, meditation remains one of the most beneficial stress management techniques accessible to the average Joe. Meditation sessions can be as short as five minutes or as long as an hour, during which participants turn their attention inwards, bringing awareness to their mental and physical selves, thus inducing a state of relaxation.
Meditation for mental wellness revolves largely around mindfulness—the ability to be fully conscious of our current existence and the environment that surrounds us. Mindfulness is a capacity that we all inherently possess. However, it can be difficult to pull our thoughts back to the present with the many distractions of the busy world. While mindfulness is most easy to achieve during the practice of meditation, it can also be called upon at all times of the day, regardless of where you are. This is often referred to as ‘finding your center’, where individuals feel empowered through the focus on their core self.
Through meditation and mindfulness, individuals can learn to quiet the mind and view negative emotions with objectivity. The heightened connection with self and the recognition of our thoughts and how they flit through our minds can help us accept how we feel without being overly reactive or overcome. Recent studies have shown that mindfulness-based interventions are extremely effective for reducing the symptoms of chronic stress, anxiety, depression, PTSD (post-traumatic stress disorder), and ADHD (attention deficit hyperactivity disorder).
Another aspect of anchoring the attention to the present is the observance of purposeful breathing. Without knowing, many of us have already experienced focusing on the breath as a pathway to meditation. From marathon runners and swimmers to women giving birth, we have all used our breath to sync our awareness to our bodies. When faced with stress, our bodies invoke the fight-or-flight response, instinctively changing our breathing patterns to take small, shallow breaths instead. By consciously controlling our breath, we can reset our fear brain, reduce the levels of stress, and interrupt the progression of anxiety.
Chasing the Chill
While talking about breathing, it is virtually impossible to avoid the topic of cannabis. In the early 1900s, cannabis was widely adopted across the US as an ingredient in mainstream medicine. In fact, cough syrups containing cannabis were available over the counter. However, in response to various political triggers, the federal government began to introduce measures in the late 1930s to outlaw cannabis use. Despite that, many states have since enacted their own laws to permit the recreational and medical use of cannabis products.
With the passing of the 2018 Farm Bill, all hemp derivatives containing less than 0.3 percent of Delta-9 THC (D9 THC) are now deemed completely legal in the US. This is welcome news for many people such as combat veterans with PTSD and those who suffer chronic pain who turn to cannabinoids as a management strategy. Cannabinoids are the active chemicals in medical cannabis and include cannabidiol (CBD), Delta-8 THC (D8 THC), and D9 THC. Research has shown that cannabinoids can reduce anxiety, relieve pain, control nausea, stimulate appetite, and improve weight gain. Legal regulations vary by state, though—for example certain activities in NJ require a New Jersey cannabis manufacturing license. So as always, check the fine print.
As the country begins to recover from the effects of the global pandemic, we likewise need to make time to heal our minds and bodies. Mental stress starts small but can compound and lead to serious problems if left unaddressed. Whether you choose to take deep breaths or draw some vapor, let us all inhale self-love and exhale the weight of the world.