Herbert Benson, M.D., was the Director Emeritus of the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital (BHI), and Mind Body Professor of Medicine, Harvard Medical School. A graduate of Wesleyan University and the Harvard Medical School, Dr. Benson authored and co-authored more than 190 scientific publications and 12 books. More than five million copies of his books have been printed in many languages.
Dr. Benson was a pioneer in mind body medicine, one of the first Western physicians to bring spirituality and healing into medicine. In his 40+ year career, he defined the relaxation response and led teaching and research into its efficacy in counteracting the harmful effects of stress. The recipient of numerous national and international awards, Dr. Benson lectured widely about mind body medicine and the BHI's work. Dr. Benson's research extended from the laboratory to the clinic to Asian field expeditions. His work served as a bridge between medicine and religion, East and West, mind and body, and belief and science.
Chapter OneAn astute physician is lamenting the times:
"But the present world is a different one. Grief, calamity, and evil cause inner bitterness ... there is disobedience and rebellion ... Evil influences strike from early morning until late at night ... they injure the mind and reduce its intelligence and they also injure the muscles and the flesh."
This chronicler lived 4,600 years ago in China, even though his observations appear contemporary. Human beings have always felt subjected to stress and often seem to look longingly backward to more peaceful times. Yet with each generation, complexity and additional stress are added to our lives. The truth is that most of the persistent problems of this planet are even further from solution than when the Chinese doctor decried them. The technology of the past forty-six centuries, and especially that of the last century which was supposed to make life easier for people, often seems to intensify the stress in our day-to-day existence.
Victims of StressWhat psychological price do we pay in attempting to adjust to the knowledge that war or its imminence is with us every day? Are we proud that our scientific know-how has increased the sophistication of weapons since that time when a shepherd named David could defeat an entire army with a rock thrown from a sling? Or do we knowingly or subconsciously despair of the current nuclear weaponry that could exterminate every human being, indeed almost all life?
Most of us find that we are helpless in solving the big problems. We have some vague hope that the leaders we elect (and the experts they in turn rely on) can find the solutions. But our concern usually involves everyday difficulties. Our frustrations come about because we generally can't even solve the less earthshaking problems, such as being on time to work in a large, congested city. Indeed, the everyday demands of living make it more and more difficult to escape the increasingly adverse psychological effects that seem built into our existence. Whatever it may be-the daily commute, or the rising cost of living, or the noise and fumes of the city, or unemployment, or random violence-we find it difficult to reach a satisfactory equilibrium, and as a result we become the victims of stress.
Our rapidly changing world has necessitated many other adjustments. For example, before the women's-liberation movement had filtered so far and deep, people were married under a set of unspoken agreements that society now questions and sometimes shatters. Today, women must reexamine their own roles and life-styles against conflicting expectations and suppositions. For the older woman, the problems of reeducation and readjustment can be overwhelming. Men must also adjust to a new role that may mean more responsibility for family and household. They are being forced to view women in a new way, one that may be threatening to their accustomed role. Concurrent with and related to the movement is the change of the family structure. Mobility separates families into small nuclear units. Women raise children outside of marriage. Divorced fathers assume custody of children. All share in the impact of societal changes.
How are these anxieties and stresses affecting us? The presence of mental stress as a part of modem living has been the subject of a number of books, most of which concentrate on the psychology of stress. We will consider stress from a somewhat different perspective, for our concern is not only the psychology but also the physiology of stress. We will explore what happens to you internally under stressful situations and how stress physically undermines your health. This will be done by examining the relation between your emotional reactions and what they may cost you in hypertension, heart attacks, strokes, and other diseases. We will then point out what you can do about the effects of stress. We will show how, by your personal adoption of a simple psychological technique, you can improve your physical and mental well-being.The Hidden Epidemic
We are in the midst of an epidemic, one that is all too prevalent in the United States and other industrial nations. The name of this epidemic is hypertension, the medical term for high blood pressure. Hypertension predisposes one to the diseases of atherosclerosis (hardening of the arteries), heart attacks, and strokes. These diseases of the heart and brain account for more than 50 percent of the deaths each year in the United States. Therefore, it is not surprising that various degrees of hypertension are present in 15 to 33 percent of the adult population. Although this epidemic is not infectious in nature, it may be even more insidious, simply because its manifestations do not affect large numbers at the same time and because we are not generally aware that the disease is slowly developing within us. Throughout its course there are few, if any, symptoms. Yet each day we see it strike without warning, cutting short by decades the lives of our friends and loved ones. According to carefully compiled Government vital statistics, the diseases resulting from this epidemic account for an average of two deaths every minute in the United States alone. Put another way, that is nearly one million out of two million deaths a year. Translate this statistic into your own personal experience-the loss of a friend who leaves young children, the premature death of a father about to enjoy his retirement years. You are a fortunate Individual if you have not personally experienced the ravages of this epidemic.
High blood pressure, heart attacks, and strokes have markedly increased, not only afflicting a growing percentage of the population but steadily finding their way into younger age groups. The late Dr. Samuel A. Levine, an eminent American cardiologist, pointed out in 1963 that in families he had treated for many years, sons suffered...
