Corrections/Final Propsal

7

Meditating with Anxiety

Introduction

This paper discusses the impact of inducing meditating activities in the life of the sample and periodically observing the outcome. A normal individual gets indulged in multiple day-to-day activities which may include work and life at home. It is important to keep a balance between both lives. However, it has been observed that these everyday activities may hinder one’s performance by increasing their stress level. Certain human emotions such as anger and stress are often considered responsible for the damage one may face in his life. This can be both in an individual’s external affairs as well as mental health. To lower the stress level and to create a healthier and calmer mind, it is important to bring in meditation practices.

Sample

As this report is based on a single subject, I would be performing the activities and recording my progress for this paper. My age is forty-three. I belong to the black/African American race. Apart from that, I have been diagnosed with Anxiety/ Nervousness.

Problem

As mentioned in the introduction, the problem is the negative physical and mental impact caused by mental stress. It holds the ability to cause physical problems like headaches, digestive off balance and problems in other regulatory activities. Apart from that, it also causes strains psychologically including depression, anxiety, and confusion. This stress, when left unattended, gets prolonged and starts including the risk of having mental health problems that would need medications to get fixed. Instead of consequently dragging a problem that becomes as big as that, it is better to indulge in practices that eradicate the negative impact slowly from one’s life.

Consequences of the problem

If getting stressed is left unattended for too long, a person under stress may face issues such as faster heartbeat, tightening of muscles, rise in blood pressure, and shortness of breath, dizziness, and others. These changes cause an alteration in one’s physical activities and have an impact on one’s strength and stamina. It is also observed that stress is directly connected to deadly problems like heart attacks or heat strokes. Overall, it has an immensely negative impact on one’s health which can even lead to fatality. On a smaller level, it can cause irritability, restlessness, lack of motivation, irregular sleeping patterns, and memory and concentration problems. This also impacts one’s decision-making, making him take weaker and not-so well-thought decisions. Moreover, blood pressure problems also increase the risk of a heart attack, stroke, or hypertension in an individual.

Intervention

The intervention will be 4 weeks long, each week will include a specific set of practices, some of which would either be performed again and some would be advanced into more complicated practices. I will be using apps like Calm to help with the process of meditation. It will record the process as well as provide me with assistance for meditation, such as sound effects. In the first week, I would allow myself to feel all the emotions within me instead of pushing them down. Embracing is the first stage of the process, as it helps with the identification of problems as well as self-realization. Getting out of the system of routine and doing smaller things that bring me joy would be the motto in the beginning. I would also focus on my breath in the first week. After one week, I would use the Care Clinic health app to record my stress level. Once the activity has been performed for a week, it is supposed to feel like a part of life. Paying little-to-no attention to minor negative problems such as smaller issues related to expenses or arguments with people close to me, I would work towards a healthier lifestyle.

Throughout the week, it is important to evaluate mood and energy every day to keep a track of the impact of medication. Scanning my body language and my posture and working on making it confident and calm would automatically bring in a drastic change in my behavior. Moreover, it is important to be kind to oneself during the entire process as it may seem as not going in the direction expected. In weeks third and fourth, I would focus on compassion, empathy, my core values, and respect for others’ core values, and emotions. I would allow my mind to identify the level of the problem and the results when dealt with both calmly and under stress. It is identified that decision-making is always evaluated and done better by a calm person, as he does not let his stress take over his mind.

Evidence to support the intervention

Using calming sound effects such as rain, the sound of birds, and sounds of musical instruments, etc. Are subjected to have a better result of medication. In a study published in the Journal of Evidence-Based Integrative Medicine, using sound for medication helped people to reduce their stress levels, fatigue, anxiety, anger, and depression. This also increased their sense of spiritual well-being. According to this experiment, people who had not experienced sound meditation before in their lives had a significant decrease in their anxiety and stress levels. As per the scientific explanation, sounds work with the help of vibrations. They stimulate touch fibers responsible for pain. It has also caused a significant decrease in physical pain, which highlights its power (Wei, 2019).

As mentioned in the intervention that I as a sample would observe a calming and relaxed body posture, this is also supported by science. According to research, the concept of power posing is said to have a huge impact on the behavior and hormonal levels of people, making them behave in a more laid back and calmer way. It is also said that regardless of how one feels if one pretends to behave a certain way, they eventually end up acquiring the feeling. During meditation, practicing a post would be a great exercise. Apart from that, thinking about one’s favorite body parts also boosts confidence, eventually letting one have a good posture (Matta, 2019).

Measurement

The progress would be recorded on the app called “Care Clinic health app”. It is a treatment tracking app that helps one in noting down one’s progress as well as symptoms. This way, the activities, and progress would be recorded and on track, making it easier to calculate results.

Measurement points

The authors of the two studies, being psychologists, used typical tracking processes like frequency of the activity, the intensity of reactions, duration of the impact of emotions, etc. For example, if the intensity of reactions and impact of emotions decreases, it is understood that the methods and approaches used to achieve meditation has shown significant improvement. The shift in behavior and thinking can be observed along with one’s reaction to day-to-day problems. While tracking mood, I would also be reflecting on my day and recording my reaction towards problems that occur that day. This way, I would have time to look back towards my activities and assess my behavior in such conditions.

Summary Statement of Intervention

Using the single subject design method, I aim to accomplish a healthier mindset with the help of meditation. By the next week 26th day of September 2021, I will be able to make better decisions by knowing my stress level and how to tackle my reactions.

References

Wei, M., 2019. The Healing Power of Sound as Meditation. [online] Psychology Today. Available at: <https://www.psychologytoday.com/us/blog/urban-survival/201907/the-healing-power-sound-meditation> [Accessed 25 September 2021].

Matta, C., 2019. Posture and How it Changes Your Feelings - Wellness, Disease Prevention, And Stress Reduction Information. [online] Mentalhelp.net. Available at: <https://www.mentalhelp.net/blogs/posture-and-how-it-changes-your-feelings/> [Accessed 25 September 2021].