Manage Stress with Mindfulness & Meditation

Reducing stress and anxiety is a top health concern worldwide. Regular mindfulness, deep breathing, or meditation practices are proven to lower cortisol (a stress hormone) and stabilize mood.

What is Meditation?
Meditation is the practice of focusing your mind—often on your breath, a sound, or an object—to achieve mental clarity, calmness, and awareness.

What is Mindfulness?
Mindfulness is the ability to be fully present and engaged in the current moment without judgment. It often uses meditation as a tool to cultivate awareness and reduce stress. For example Mindful Eating: paying attention to the taste, texture, and smell of food, chewing slowly, and avoid distractions like TV or phones.

Why Mindfulness & Meditation Work

Mindfulness and meditation practices encourage focused attention on the present moment—guiding you away from rumination and worry. The National Center for Complementary and Integrative Health (NCCIH) describes benefits such as reduced anxiety, improved emotional regulation, and stress management. (Read more on NCCIH)

Cortisol Reduction & Mood Improvement

Multiple clinical studies show that meditation interventions can significantly reduce serum cortisol levels (a key stress biomarker). These hormonal changes are closely linked with mood stabilisation and reduced anxiety. (Read more on Pubmed)

How to Practice Mindfulness & Meditation

Here’s how you start and build consistency:

• Start small: Try 5–10 minutes of guided meditation daily.
• Focus on breath or body scan: Use simple cues to anchor attention.
• Be consistent: Daily or near-daily practice helps build lasting benefits over time.

You can get a meditation guide here uclahealth.org

Question you may have

Q1: How long before I see stress relief from meditation?
A: Some people notice reduced tension after just a few sessions, but research suggests significant cortisol reduction typically appears after 6–8 weeks of regular practice. (Read more on Pubmed)

Q2: Is mindfulness meditation safe for everyone?
A: Generally yes, but those with serious mental health conditions should approach with guidance. The NCCIH notes that while risks are low, research on adverse effects is limited. (Read more on NCCIH)

Q3: Can meditation replace therapy or medication?
A: Meditation is a helpful complementary tool. It should not replace professional care for severe mental health issues.

Q5: How often should I meditate?
A: Aim for daily practice—even 5–10 minutes helps. Over weeks, you may lengthen sessions as comfort and focus improve.

Mindfulness and meditation are simple everyday practices that can make a big difference in how you feel. They help calm your mind, lower stress, and boost your mood—whether you’re dealing with a busy day or just need a little reset. With so many easy ways to get started (like free apps or short guided sessions), it’s never been easier to make mindfulness part of your routine. Even just a few minutes a day can help you feel more balanced, relaxed, and ready to take on life.

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