Meditate during lockdown to relieve stress and anxiety

PhD holder Claire Jack, who works with women who have autism spectrum disorder, shared her thoughts recently on meditating during lockdown and how it can help you to control your stress and depression a little bit more.

• Meditation may boost the immune system

“No one is saying meditation will protect you from the virus; however, it can strengthen the immune system by positively impacting genes involved with the infectious cycle,” said Jack.

“Using regular self-hypnosis as a relaxation technique has had positive effects on lymphocytes, a type of white blood cell which helps produce antibodies and destroy cells which could cause damage.

“Meditation’s capacity to reduce stress levels can have a knock-on effect in improving the immune system, given the fact that stress is associated with a diminished immune response.”

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• Meditation can help relieve anxiety

“Meditation has a proven track record in helping manage and alleviate anxiety,” said Jack.

“Especially increased levels of anxiety, which could come from being in a pandemic such as the one we are in now.

“Mindfulness meditation involves staying in the present moment, without dwelling on the past or future and accepting your feelings and emotions as perfectly valid.”

• Meditation can help us to improve emotional health

“Self-isolating can cause emotional distress concerning things such as worrying about finances, socially distancing from loved ones and feeling concerned about contracting Covid-19,” said Jack.

“Meditation can help improve emotional health and help manage depression which is exacerbated by stress.”

If meditation is new to you, here are a few tips to get you started:

• Use a good application. Until you’ve become used to meditating it can be a bit tricky. Use an app of your choice to help with guided meditations.

• Be patient with yourself. Training the brain is like training any other muscle. Be patient and understanding with yourself while learning.

• Keep it short to start off with. Meditation requires you to use your brain in a different way. Do regular, short bursts of meditating and gradually build up the time you spend meditating.

• Set a regular time of day. Meditation is a habit and you’re much more likely to implement it if you set a specific time of day and incorporate it into your daily routine.

• Make it enjoyable. Meditation is fun. Get nice and comfortable, maybe light a candle or play relaxing music and enjoy it.

• Do it regularly. To really experience meditation, you must do it regularly. Short busts regularly are better than attempting a half-hour meditation every now and then.

Sensei Isaac Maila, who has a dojo in Crystal Park, Benoni, asked his student Dr Claire Berman (medical doctor and psychotherapist) to comment on the use of tai chi, short for t’ai chi ch’üan or tàijí quán, which is an internal Chinese martial art practised for both its defence training, its health benefits and meditation.

“I strongly recommend tai chi and mediation for its stress management,” said Berman.

“It is also beneficial for several medical conditions, such as high blood pressure, asthma and diabetes.

“Tai chi incorporates slow, deep breathing which is beneficial for many respiratory problems.”

The coronavirus is a respiratory villain, take up some meditating in your own home and help yourself to remain calm.