Mindfulness-based stress reduction

This article needs more primary sources. Please review the contents of the article and add the appropriate references if you can. Unsourced or poorly sourced material may be challenged and removed. Find sources: "Mindfulness-based stress reduction" – news · newspapers · books · scholar · JSTOR (November 2023)

Part of a series on
Mindfulness
Buddhism Buddhist meditation Sati Anussati Sampajañña Satipatthana Anapanasati Mental noting Appamāda Vipassanā Zen
Psychology Mindfulness-based stress reduction Mindfulness-based cognitive therapy Mindfulness-based pain management Acceptance and commitment therapy Dialectical behavior therapy Mode deactivation therapy Morita therapy Hakomi therapy Mindfulness (journal)
Other Buddhism and psychology Mindful Yoga
Similar concepts Wakefulness Attention Alertness Prudence Conscientiousness Contemplation Epoché Awareness Observation Choiceless awareness Isolation tank
Category
v t e

Mindfulness-based stress reduction (MBSR) is an eight-week evidence-based program that offers secular, intensive

In 1979,

A meta-analysis described MBSR as "a group program that focuses upon the progressive acquisition of mindful awareness, of mindfulness".^[18] The MBSR program is an eight-week workshop taught by certified trainers that entails weekly group meetings (2.5 hour classes) and a one-day retreat (seven-hour mindfulness practice) between sessions six and seven, homework (45 minutes daily), and instruction in three formal techniques: mindfulness meditation, body scanning and simple yoga postures.^[1] Group discussions and exploration - of experience of the meditation practice and its application to life - is a central part of the program. Body scanning is the first prolonged formal mindfulness technique taught during the first four weeks of the course, and entails quietly sitting or lying and systematically focusing one's attention on various regions of the body, starting with the toes and moving up slowly to the top of the head.^[1][4] MBSR is based on non-judging, non-striving, acceptance, letting go, beginners mind, patience, trust, and non-centering.^[19][1]

According to Kabat-Zinn, the basis of MBSR is mindfulness, which he defined as "moment-to-moment, non-judgmental awareness."^[1] During the program, participants are asked to focus on informal practice as well by incorporating mindfulness into their daily routines.^[1] Focusing on the present is thought to heighten sensitivity to the environment and one's own reactions to it, consequently enhancing self-management and coping. It also provides an outlet from ruminating on the past or worrying about the future, breaking the cycle of these maladaptive cognitive processes.^[20] The validity and reliability of a weekly single-item practice quality assessment have been confirmed by research. Increases in practice quality predicted improvements in self-report mindfulness and psychological symptoms but not behavioral mindfulness, and longer practice sessions were linked to better practice quality.^[21]

Scientific evidence of the debilitating effects of stress on human body and its evolutionary origins were pinpointed by the work^[22] of Robert Sapolsky, and explored for lay readers in the book Why Zebras Don't Get Ulcers.^[23] Engaging in mindfulness meditation brings about significant reductions in psychological stress,^[7][24][25] and appears to prevent the associated physiological changes and biological clinical manifestations that happen as a result of psychological stress.^[13][14][12] According to early neuroimaging studies, MBSR training has an influence on the areas of the brain responsible for attention, introspection, and emotional processing.^[26]

Extent of practice

According to a 2014 article in Time magazine, mindfulness meditation is becoming popular among people who would not normally consider meditation.^[27] The curriculum started by Kabat-Zinn at University of Massachusetts Medical Center has produced nearly 1,000 certified MBSR instructors who are in nearly every state in the US and more than 30 countries. Corporations such as General Mills have made MBSR instruction available to their employees or set aside rooms for meditation. Democratic Congressman Tim Ryan published a book in 2012 titled A Mindful Nation and he has helped organize regular group meditation periods on Capitol Hill.^[27][28]

Methods of practice

Mindfulness-based stress reduction classes and programs are offered by various facilities including hospitals, retreat centers, and various yoga facilities.^[29] Typically the programs focus on teaching:

• Mind and body awareness to reduce the physiological effects of stress, pain or illness
• Experiential exploration of experiences of stress and distress to develop less emotional reactivity
• Equanimity in the face of change and loss that is natural to any human life
• Non-judgmental awareness in daily life
• Promote serenity and clarity in each moment
• To experience more joyful life and access inner resources for healing and stress management
• Mindfulness meditation

Evaluation of effectiveness

Mindfulness-based approaches have been found to be beneficial for healthy adults,^[7][30][31] for adolescents and children,^[32][33] healthcare professionals,^[34] as well as for different health-related outcomes including eating disorders,^[35][36][37] psychiatric conditions,^{[38][39][40][41]} pain management ^[42][5][43] sleep disorders,^[44][45] cancer care,^[46][47] psychological distress, and for coping with health-related conditions.^{[48][49][50][51]} Research suggests that Mindfulness-Based Stress Reduction (MBSR) is especially effective in managing stress and improving quality of life in the context of health by offering a non-pharmacological approach that enhances functional status and well-being across a diverse range of health related conditions.^[52] As a major subject of increasing research interest, 52 papers were published in 2003, rising to 477 by 2012.^[27] Nearly 100 randomized controlled trials had been published by early 2014.^[53]

The development of therapies to improve individuals' flexibility in switching between using and not using emotion regulation (ER) methods is necessary because it is linked to better mental health, wellbeing, and resilience. According to research, those who attended MBSR training exhibited greater regulatory decision flexibility.^[54] In post-secondary students, research on mindfulness-based stress reduction has demonstrated that it can reduce psychological distress, which is common in this age range. In one study, the long-term impact of an 8-week Mindfulness-Based Stress Reduction (MBSR) treatment extended to two months after the intervention was completed.^[55]

Research suggests mindfulness training improves focus, attention, and ability to work under stress.

In addition, recent research has explored the ability of mindfulness-based stress reduction to increase self-compassion and enhance the well-being of those who are caregivers, specifically mothers, for youth struggling with substance use disorders.[68] Mindfulness-based interventions allowed for the mothers to experience a decrease in stress as well as a better relationship with themselves which resulted in improved interpersonal relationships.

It has been demonstrated that mindfulness-based stress reduction has beneficial impacts on healthy individuals as well as suffering individuals and those close to suffering individuals. Roca et al. (2019) conducted an 8-week mindfulness-based stress reduction program for healthy participants.^[69] Five pillars of MBSR, including mindfulness, compassion, psychological well-being, psychological distress, and emotional-cognitive control were identified. Participants psychological functioning were examined and assessed using questionnaires. Mindfulness and overall well-being was significant between the five pillars observed.

Mindfulness-based interventions and their impact have become prevalent in every-day life, especially when rooted in an academic setting. After interviewing children, of the average age of 11, it was apparent that mindfulness had contributed to their ability to regulate their emotions.^[70] In addition to these findings, these children expressed that the more mindfulness was incorporated by their school and teachers, the easier it was to apply its principles. In a 2021 Cochrane review for mindfulness-based psychological interventions for medical students and junior doctors its utility remained unconfirmed due to few studies and risk of bias.^[71]

MBIs (mindfulness-based interventions) showed a positive effect on mental and somatic health in social when compared to other active treatments in adults. These effects are largely independent of gender, study sample, duration and compliance with the MBSR intervention.^[72]

See also

• Full Catastrophe Living
• Buddhism and psychology
• Buddhist meditation
• Metacognition
• Mindfulness (journal)
• Mindfulness and technology
• Mindful yoga
• Self-compassion
• Yoga as therapy
• Mindfulness-based pain management
• Mindfulness-based cognitive therapy
• Advaita Vedanta
• Hatha Yoga
• Vipassana

References