How to Reduce Stress – Meditation of Course

How to reduce stress – Meditation of course

What is Stress?

Stress is the body’s response to external or internal demands. Put simply stress is how the body reacts to pressure.

Pressure can generated externally by :

  • Major life changes,
  • Work or School,
  • Public speaking,
  • Relationship problems,
  • Children,
  • Health issues,
  • Social expectations,
  • Financial worries,
  • Lack of sleep.

Pressure can sometimes be generated internally:

  • Worry,
  • Negativity,
  • Perfectionism,

Symptoms of Stress

Stress can manifest itself in numerous ways and the more symptoms that you have the closer you are to stress overload.

Here is a short list of common symptoms of excessive stress:

  • Inability to concentrate,
  • Anxiety,
  • Excessive worrying,
  • Mood swings,
  • Agitation,
  • Depression,
  • Memory problems

If you feel you have any of the above symptoms, see your doctor!

Long-Term Consequences of Stress

While it is common for people to live with some stress in their lives, addressing excessive stress is important.

Ignoring the symptoms of stress over the long term can lead to:

  • Weakened immune system,
  • Mental health issues,
  • Hormone irregularity,
  • Memory impairment,
  • Concentration problems.

How to reduce stress – 3 ways

There are various means of reducing stress.

How to reduce stress. A common question with many solutions. Stress reduction can be addresses in 3 ways:

Remove the cause – Once you have identified the cause or causes of the stress in your live, one possibility is to remove or reduce that cause.

This may not be possible depending on the cause.
Work, school , health issues and children are at least semi permanent and must be addressed through either external or internal stress reduction (see below).

Major life changes and public speaking tend to be temporary but while experiencing these causes, external or internal stress reduction will be helpful.

Relationship, social expectations, financial problems, and any of the internal causes can frequently be addressed thru a professional therapist or advisor. While experiencing these causes, external or internal stress reduction will be helpful.

External Stress reduction – For any kind of stress except possible health issues, physical activity can help.

Some types of physical acivity include:

  • Walking,
  • Running,
  • Any sports activity,

Simply put, any exercise will be helpful.

Internal Stress reduction – For long term stress reduction, Internal stress reduction practices can be quite helpful.

The most common form of internal stress reduction is meditation. One of the many benefits of meditation is the calming effect. Through a regular meditation practice a person can gradually reduce the negative effects of a stressful life.

How to reduce stress through meditation.

There are many types and techniques when it comes to meditation, and I would encourage you to investigate them to find one that you like and will stick with.

Here is a simple 5 minute meditation practice that you can practice daily that will help with stress reduction.

  1. Find a quiet location free from distractions,
  2. Sit or lie down in a comfortable position,
  3. Close your eyes,
  4. Take a slow deep breath and concentrate on the feeling the breath has as it enters your lungs.
  5. Repeat the phrase “I am at peace” with each exhale,
  6. Repeat for 10 to 20 breathe breathe,
  7. When done, slowly open your eyes.


There are many causes of stress and numerous ways to deal with it. When it comes to how to reduce stress, by far my favorite method is a combination of exercise and meditation. The exercise allows me to release any anxiety associated with the stress. Then the Meditation allows me to get calm and centered which gives me a clear starting point in my day.


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