Is the day to day stress of your job, the bills, or life in general taking its toll? Are you hassled, frazzled and generally maxed out? There is hope! Relieve stress with a step back and a deep breath, and learn the quiet, gentle art of Tai chi. In a previous post, I talked about the promising research of Tai Chi’s anti-aging benefits. In this post, we’ll look at how this ancient martial art can provide relief for anxiety and the stress of daily living.

Tai Chi’s broad range of health benefits

Physically, Tai Chi builds strength and muscular endurance, improves balance, increases flexibility, and offers pain relief. It also maintains joint health, which allows improved range of motion. Studies indicate Tai Chi can help improve symptoms of fibromyalgia, arthritis, and tension headaches. It also contributes to improved bone density and cardiopulmonary health. Additionally, the slow movements are performed with intense focus while breathing, which deeply calms the sympathetic nervous system, the system responsible for the fight or flight response.

Tai Chi and Stress

A 2014 article published by the US National Library of Medicine National Institutes of Health analyzed the effects of Tai Chi and Quigong on anxiety and stress. The study showed Tai Chi can improve symptoms of stress, anxiety, and depression.

Tai Chi and Anxiety

Tai Chi’s meditative element may lend further support for symptom relief. Exercise in general improves physical health, which in turn improves mental health. The consistent practice of Tai Chi results in a decrease in panic attacks, nervousness, and other symptoms, creating an effective therapy for people with anxiety disorders.

Why Does It Work?

Tai Chi causes changes in the brain, which build cognitive functions and keeps the brain young. Some improvements include:

• Increase in grey matter. In general, people experience a loss in grey matter as they age. Grey matter is the conductor of brain activity. It carries the electrical signals of our thoughts to the different sections of the brain. Tai Chi practitioners build grey matter up to 40 percent with extended and consistent practice.
• Better focus. Tai Chi increases cortical wall density. Thicker cortical walls support faster decision making, improved ability to focus, and better memory.
• Tai Chi builds neuroplasticity. It helps the brain build new connections based on daily experiences. As they learn and perform Tai Chi exercises, practitioners exercise their mental muscles: building attention, memory, and proprioception. This strengthens a person’s ability to manage daily stressors.
• These brain benefits also prevent cyclical negative thoughts. Instead of worrying about past, present or future outcomes, Tai Chi practitioners are better able to move on to the next thought and address stressful situations in a forward thinking fashion.
• Calms the mind. Tai Chi is a meditative movement practice that involves slow, fluid movement as one transitions from one form to the next. This type of movement requires a high level of concentration from the mind, which in turn allows a profound calm to take place. This calming of the mind does not stop once a session of Tai Chi is over. With regular practice it becomes a part of the practitioner, reducing anxiety and allowing them to cope with life in a more calm and peaceful manner.

Relieve Symptoms of Aging with Tai Chi

Tai Chi is especially helpful for older adults and elderly people who find other forms of physical activity challenging. Benefits include health gains, stress relief, and decreased anxiety with one activity. The slow-motion, low impact, and meditative nature of the movements offer multiple benefits without setting aside separate times to exercise and meditate.

Relieve Stress and Anxiety with Tai Chi

Mental health benefits include improved self-esteem and confidence, a more positive outlook, and a general sense of well-being. It also teaches practitioners to focus their attention, which may help ease worry or anxiety.

Tai Chi is Effective Relief

Practicing at least two to three times per week is the key to successfully using Tai Chi to combat depression and anxiety. The combined physical and mental benefits of practicing Tai Chi, along with its effectiveness, make it a popular alternative therapy with people of all ages.

Learn more

Check out how Tai Chi can slow aging

Read about 5 lessons I’ve learned from Tai Chi

Learn how Tai Chi slows the mind and body

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This post is presented as informational entertainment and not meant to diagnose or treat any illness or disease. Always consult your medical professional before beginning any new regimen or adding anything new to your diet.

Sources:

https://www.aafp.org/afp/2017/0401/p425.html
https://www.aafp.org/afp/2010/0415/p981.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917559/
https://www.nami.org/learn-more/mental-health-by-the-numbers