Feeling Anxious? Just a Few Minutes of Meditation Might Help

iStock
iStock

Some say mindfulness meditation can cure anything. It might make you more compassionate. It can fix your procrastination habit. It could ward off germs and improve health. And it may boost your mental health and reduce stress, anxiety, depression, and pain.

New research suggests that for people with anxiety, mindfulness meditation programs could be beneficial after just one session. According to Michigan Technological University physiologist John Durocher, who presented his work during the annual Experimental Biology meeting in San Diego, California on April 23, meditation may be able to reduce the toll anxiety takes on the heart in just one session.

As part of the study, Durocher and his colleagues asked 14 adults with mild to moderate anxiety to participate in an hour-long guided meditation session that encouraged them to focus on their breathing and awareness of their thoughts.

The week before the meditation session, the researchers had measured the participants' cardiovascular health (through data like heart rate and the blood pressure in the aorta). They evaluated those same markers immediately after the session ended, and again an hour later. They also asked the participants how anxious they felt afterward.

Other studies have looked at the benefits of mindfulness after extended periods, but this one suggests that the effects are immediate. The participants showed significant reduction in anxiety after the single session, an effect that lasted up to a week afterward. The session also reduced stress on their arteries. Mindfulness meditation "could help to reduce stress on organs like the brain and kidneys and help prevent conditions such as high blood pressure," Durocher said in a press statement, helping protect the heart against the negative effects of chronic anxiety.

But other researchers have had a more cautious outlook on mindfulness research in general, and especially on studies as small as this one. In a 2017 article in the journal Perspectives on Psychological Science, a group of 15 different experts warned that mindfulness studies aren't always trustworthy. "Misinformation and poor methodology associated with past studies of mindfulness may lead public consumers to be harmed, misled, and disappointed," they wrote.

But one of the reasons that mindfulness can be so easy to hype is that it is such a low-investment, low-risk treatment. Much like dentists still recommend flossing even though there are few studies demonstrating its effectiveness against gum disease, it’s easy to tell people to meditate. It might work, but if it doesn't, it probably won't hurt you. (It should be said that in rare cases, some people do report having very negative experiences with meditation.) Even if studies have yet to show that it can definitively cure whatever ails you, sitting down and clearing your head for a few minutes probably won't hurt.

Looking to Downsize? You Can Buy a 5-Room DIY Cabin on Amazon for Less Than $33,000

Five rooms of one's own.
Five rooms of one's own.
Allwood/Amazon

If you’ve already mastered DIY houses for birds and dogs, maybe it’s time you built one for yourself.

As Simplemost reports, there are a number of house kits that you can order on Amazon, and the Allwood Avalon Cabin Kit is one of the quaintest—and, at $32,990, most affordable—options. The 540-square-foot structure has enough space for a kitchen, a bathroom, a bedroom, and a sitting room—and there’s an additional 218-square-foot loft with the potential to be the coziest reading nook of all time.

You can opt for three larger rooms if you're willing to skip the kitchen and bathroom.Allwood/Amazon

The construction process might not be a great idea for someone who’s never picked up a hammer, but you don’t need an architectural degree to tackle it. Step-by-step instructions and all materials are included, so it’s a little like a high-level IKEA project. According to the Amazon listing, it takes two adults about a week to complete. Since the Nordic wood walls are reinforced with steel rods, the house can withstand winds up to 120 mph, and you can pay an extra $1000 to upgrade from double-glass windows and doors to triple-glass for added fortification.

Sadly, the cool ceiling lamp is not included.Allwood/Amazon

Though everything you need for the shell of the house comes in the kit, you will need to purchase whatever goes inside it: toilet, shower, sink, stove, insulation, and all other furnishings. You can also customize the blueprint to fit your own plans for the space; maybe, for example, you’re going to use the house as a small event venue, and you’d rather have two or three large, airy rooms and no kitchen or bedroom.

Intrigued? Find out more here.

[h/t Simplemost]

This article contains affiliate links to products selected by our editors. Mental Floss may receive a commission for purchases made through these links.

More Than 38,000 Pounds of Ground Beef Has Been Recalled

Beef-ware.
Beef-ware.
Angele J, Pexels

Your lettuce-based summer salads are safe for the moment, but there are other products you should be careful about using these days: Certain brands of hand sanitizer, for example, have been recalled for containing methanol. And as Real Simple reports, the U.S. Department of Agriculture’s Food Safety Inspection Service (FSIS) recently recalled 38,406 pounds of ground beef.

When JBS Food Canada ULC shipped the beef over the border from its plant in Alberta, Canada, it somehow skirted the import reinspection process, so FSIS never verified that it met U.S. food safety standards. In other words, we don’t know if there’s anything wrong with it—and no reports of illness have been tied to it so far—but eating unapproved beef is simply not worth the risk.

The beef entered the country on July 13 as raw, frozen, boneless head meat products, and Balter Meat Company processed it into 80-pound boxes of ground beef. It was sent to holding locations in Florida, Georgia, North Carolina, and South Carolina before heading to retailers that may not be specific to those four states. According to a press release, FSIS will post the list of retailers on its website after it confirms them.

In the meantime, it’s up to consumers to toss any ground beef with labels that match those here [PDF]. Keep an eye out for lot codes 2020A and 2030A, establishment number 11126, and use-or-freeze-by dates August 9 and August 10.

[h/t Real Simple]