14 movements to de-stress - Part 1 of many
14 movements to de-stress - Part 1 of many
Welcome to this multi-part series where you get to practice qigong, a scientifically studied form that helps to de-stress and calm. The following introduction explains why it’s important to de-stress and assures you that you’re not alone.
The new normal in 2021 continues to ignite hope for change. At the same time, there still exists fear and anxiety below the surface. This could come in the form of insecurities around finances, home, work, or relationships. And, wondering if you’ll ever be able to socialize again with your friends and family. Whatever you’re going through, it’s important to remember you’re not alone. The recent Household Pulse Survey for January 2021 indicates 38% of males and 44.8% of women experienced frequent symptoms of anxiety or depression over the past 7 days (U.S. Census Bureau, 2021). The American Psychological Association’s (APA) Stress in America 2020 report revealed 77% of Americans are stressed out about the future of our nation (American Psychological Association [APA], 2020). The APA’s chief executive officer Arthur C. Evans Jr, PhD says the following regarding the results of the report “our mental health is suffering from the compounding stressors in our lives...This compounding stress will have serious health and social consequences if we don’t act now to reduce it” (APA, 2020).
During these times, individuals can still feel empowered to make a change. Here’s one way how all you need is 25 minutes. And, yes, you do have that amount of time to give to yourself each week. Qigong, a growingly popular form of movement-based meditation, is rooted in over 3000 years of history. Millions of Americans practice qigong and it’s time for you to try (Abbott & Lavretsky, 2013). Recent qigong studies reveal its benefits on returning the body back to homeostasis and regulating stress-related pathways in the body (Yeung et al, 2018). Your mind and body will thank you for it. This form is especially helpful for those with worry and stress in their daily lives.
This multi-part series explains all the poses in the ancient form called One Thousand Hands Buddha (Dong & Le, 2003). This is not a religious form, it merely leverages existing practices from across the world which have been found to promote health benefits in the body. Studies on qigong have revealed significantly positive effects on things like depression, stress, mood, anxiety, psychological well-being, sleep disturbance, cognitive function, and self-esteem (Abbott & Lavretsky, 2013). Why recreate the wheel? This practice provides a repeatable tool to be used in times of stress and worry. It is best performed in an environment quiet place, free of distractions. This doesn’t mean so quiet you can hear a pin drop. When I started learning this form in 2014, it was in a large room with a train line outside. It was far from what one might traditionally call quiet. However, it became quiet when I sat down, closed my eyes, and tuned out the rest of the noise outside.
Did you learn something new? Get interested in practicing the form? Check out the next part to learn the first 7 movements. Get ready to start feeling better in ways you never thought imaginable.