The theory of mindfulness originated from Buddhist Psychology; however, a variety of philosophical and psychological traditions also impart an association with this idea. Mindfulness is the "awareness that arises through paying attention, on purpose, in the present moment, non-judgementally" (Kabat-Zinn, 1994).
Mindfulness-based Stress Reduction (MBSR) is an eight-week program developed in the 1970s by Professor Jon Kabar-Zinn at the University of Massachusetts Medical Centre. It aims to reduce symptoms of stress, anxiety and depression by modifying emotion regulation abilities, but it is not yet clear which specific abilities may be enhanced by MBSR (Chambers, Gullone & Allen, 2009). Even though mindfulness is innate, it can be developed through incorporating a combination of proven such as walking, breathing, body scanning and merging meditation practice into other activities, such as yoga or sports. It is important to note, MBSR is profane, despite the fact its roots are in spiritual teachings.
How/why it works:
Kabat-Zinn defined mindfulness as "moment-to-moment, non-judgmental awareness" stating it as the basis of MBSR. Throughout the program, individuals are asked to incorporate mindfulness into their daily routines as well as focus on their informal practice. In order to heighten sensitivity to the environment and one's very own reactions to it, subsequently enhancing self-management and coping, individuals are required to focus on the present. It additionally provides an outlet from ruminating on the past or agonizing over the future, breaking the cycle of these maladaptive subjective processes.
Sharma (2014) – Mindfulness-based stress reduction is effective in fostering emotional well-being and reducing psychological distress among nonclinical healthy individuals and persons with chronic psychological disorders. Mindfulness-based stress reduction's standard curriculum is conducted in a structured 8-week group format, during which participants meet weekly for 2.5 hour group sessions in addition to one 6-hour daylong retreat, for a total of 26 contact hours. Unfortunately, most people do not have the time, resources, or accessibility needed to participate in extensive meditation programs.
The MBSR technique combines mindfulness meditation, yoga and body awareness. MBSR is based on the principles of non-judging, non-striving, acceptance, letting go, beginner's mind, patience, trust and non-centering.
Body scanning is the primary formal mindfulness technique taught during at the beginning of the program and involves quietly lying on one's back in order to gradually focus one's attention on parts of the body and bodily sensations in sequence, starting with the toes and moving up slowly to the top of the head. The centre of attention is non-critically on any sensation or feeling in body regions and uses periodic suggestions of breath awareness and relaxation.
On another note, sitting meditation primarily focuses on this mindful attention on the breath; the rising and falling abdomen as well as on other perceptions, and a state of non-judgmental awareness of cognitions and of the stream of thoughts and distractions that continuously flows through the mind. Separately, mindful movement is based on Hatha yoga and aims to develop greater strength, balance, flexibility and body mindfulness by moving the body through a progression of postures. Hatha yoga is incorporated into the program as a means of urging attentiveness to body sensations and movement. The aim of all of these exercises is to return the attention to the intended focus when thoughts emerge and attention deviates. Participants are also recommended to practice mindfulness on a day to day basis by brining attention to emotions, thoughts, and appraisals that occur while engaged in everyday activities, including walking, eating, driving, working, and conversing.
The objective of MBSR is to train attention through straight-forward, secular, meditation techniques. It seeks to decreasing emotional reactivity and enhancing cognitive appraisal changing our relationship with stressful thoughts and events. From the Western psychological perspective, when individuals practice mindfulness in their own way, during both formal meditation and during engagement in everyday activities, an awakening process occurs.
Eval:
MBSR has been a major subject of increasing research interest with results suggesting mindfulness training addresses imminent public health problems such as stress whilst improving focus and attention. In 2013, the American Heart Association released a statement on alternative approaches to lowering blood pressure, concluding MBSR was not recommended in clinical practice to alleviate this. On the other hand, this program has proved beneficial in assisting with depression and psychological distress associated with chronic illnesses.
In support of this, Hoffman … () conducted a meta-analysis assessing the effectiveness of MBSR and similarly structured programs for adults with indicators of anxiety and depression. The results suggested there was significant medium within in-group effect sizes observed on anxiety and depression between pre and post testing. Additionally, a small to medium between group effect sizes were observed when comparing wait-list, treatment as usual and active treatment (MBSR), further providing support for mindfulness-based therapies being beneficial in treating symptoms of depression and anxiety. Moreover, Grossman (2004) comprehensively examined this and established effect sizes alike during the testing of physical and mental health outcomes following MBSR treatment.
Link to well being
Sharma (2014) examined whether mindfulness-based stress reduction is a potentially viable method for managing stress by looking at studies throughout five years. A total of 17 articles were used with 16 demonstrating a positive change in relation to psychological or physiological outcomes related to anxiety and/or stress. However, it is important to mention the limitations concerned as not all studies used a randomized control design, some had smaller sample sizes and there were different outcomes. Nevertheless, mindfulness-based stress reduction appears to be a promising modality for stress management.
Previous attempts to manage and disrupt the negative impact of stress on the mind and body have included various methods such as time management, conflict resolution, communication skills, social support, humour, spirituality, meditation, exercise, yoga, and massage. Previous studies have indicated time management time management skills and stress levels are positively associated. Communication techniques, such as active listening, have been examined as an effective means of managing social stressors. Humour can diffuse stressful situations and preclude negative life events from resulting in mood instabilities. Humour also helps in managing stress by increasing cheerfulness, which often leads to increased social support. Spirituality, meditation, and yoga have all shown decreases in chronic pain, anxiety, stress, and depression.
The benefits of the standardized full-length mindfulness-based stress reduction curriculum are well documented, and the time commitment is significant. The full-length standard mindfulness-based stress reduction program is among the most widely researched mindfulness procedures.
Manoj Sharma, MBBS, MCHES, PhD, FAAHB1, and Sarah E. Rush, MA, CHES2
Chiesa & Serretti, (2009) reviewed current evidence about the possibility of MBSR to reduce stress in nonclinical populations, and to answer to the following questions: "Is there evidence that the efficacy of MBSR on stress reduction is superior to an inactive treatment? Is there evidence that MBSR is comparable to other active treatments in reducing stress? Can MBSR improve psychological symptoms and parameters other than stress?"
The results showed that MSBR did not have a specific effect on stress reduction in comparison to an inactive control, both in reducing stress and in enhancing spirituality values. However, a possible specific effect was observed when compared to an intervention designed to be structurally identical to the meditation program.
A direct comparison study between MBSR and standard relaxation training found that both treatments were equally able to reduce stress. Furthermore, MBSR was able to reduce ruminative thinking and trait anxiety, as well as to increase empathy and self-compassion. In conclusion, MBSR is able to reduce stress levels in healthy people. However, important limitations of the included studies as well as the paucity of evidence about possible specific effects of MBSR in comparison to other nonspecific treatments underline the necessity of further research.
Despite great interest in the application of MBSR in mentally and physically ill patients, less attention has focused on the benefits this practice might have in healthy people, in particular, as a tool for the reduction of stress. Continuous stress may lead to unproductive rumination that consumes energy and strengthens the experience of stress itself. Furthermore, intensified stress can undermine resilience factors such as hope and capacity to forgive. Although a certain level of stress may result in improved performance, there is consistent evidence that too much stress can adversely affect physical and mental health. MBSR, which teaches to observe situations and thoughts nonjudgmentally without reacting to them impulsively, helps people to develop a more reflexive awareness of inner and outer experiences, and could represent an efficacious tool for the reduction of stress.
Alberto Chiesa, M.D., and Alessandro Serretti, M.D., Ph.D.
It is believed MBSR is able to alter emotional responding by modifying cognitive-affective processes. Stated that Social Anxiety Disorder (SAD) is described by passionate and attentional biases and additionally distorted negative self-beliefs, Goldin & Gross, (2010) MBSR-related changes in the brain-behaviour indices of emotional reactivity and regulation of negative self-beliefs in patients with SAD.
Goldin & Gross, (2010) examined sixteen patients who underwent functional MRI while reacting to negative self-beliefs and while regulating negative emotions using either breath-focused attention and distraction-focused attention. Fourteen patients were successfully assessed using neuroimaging and results showed lowered anxiety and depression symptoms and a higher self-esteem. Additionally, decreased negative emotion experience, reduced amygdala activity, and increased activity in brain regions implicated in attentional deployment was demonstrated during the breath-focused task. This provides positive support for MBSR training in patients with SAD as they may reduce emotional reactivity while enhancing emotion regulation.
Philippe R. Goldin and James J. Gross