Stress is an inevitable part of life that can arise from various sources such as work pressures, family responsibilities, or even unexpected events. However, how do we prioritize self-care and manage stress amidst the diverse challenges in our lives?
One effective method for managing stress is mindfulness-based stress reduction (MBSR), an eight-week program designed to teach individuals how to apply mindfulness in their everyday lives.
According to National Institute of health, Mindfulness Based Stress Reduction (MBSR) therapy is a meditation therapy, though originally designed for stress management, it is being used for treating a variety of illnesses such as depression, anxiety, chronic pain, cancer, diabetes mellitus, hypertension, skin and immune disorders. This model is a non-pharmacological intervention designed to alleviate stress and improve overall well-being, particularly in individuals with chronic illnesses.
MBSR was created in the late 1970s by Jon Kabat-Zinn, American professor emeritus of medicine, at the University of Massachusetts Medical Center. It is an 8-week program which combines mindfulness meditation, body awareness, yoga, and the examination of behavior, thought, feeling, and action patterns.
In its original form, the program consisted of:
- Weekly group meditation sessions with a teacher
- Daily guided meditation exercises at home
- A full-day mindfulness retreat in the sixth week
When incorporated into existing medical and/or psychological treatments, MBSR has been demonstrated to significantly improve treatment outcomes related to:
- Anxiety and panic attacks
- Asthma
- Cancer
- Chronic illness
- Depression
- Eating disorders
- Fatigue
- Fibromyalgia
- Gastro-intestinal distress
- Grief
- Headaches
- Heart disease
- High blood pressure
- Pain
- Post-traumatic stress disorder
- Skin disorders
- Sleep problems
- Work, family, and financial stress
MBSR can include a combination of exercises, such as:
#1 Breathing: This includes different techniques like diaphragmatic breathing, also referred to as belly breathing, which is known for slowing the heart rate and lowering blood pressure.
#2 Meditation: There are various forms of meditation, such as body scan meditation often used in MBSR. This method involves directing attention to different body parts sequentially, promoting relaxation in each area.
#3 Yoga: Yoga is a practice that harmonizes the mind and body through postures synchronized with controlled breathing.
How MBSR works?
American Psychology Association highlights that mindfulness works by reducing the body’s response to stress, which can otherwise weaken the immune system and exacerbate health issues. Researchers believe that mindfulness practices like Mindfulness-Based Stress Reduction (MBSR) affect brain pathways involved in stress, improving attention and emotion regulation. By training individuals to focus on the present moment without judgment, mindfulness helps prevent negative thought patterns and emotional reactions during stressful times. This ability to stay grounded and present fosters resilience and supports overall well-being by breaking the cycle of repetitive negative thinking.
Benefits of MBSR
#1 It relieves pain: According to a 2010 study, mindfulness-based stress reduction is suggested as an effective method for enhancing well-being and alleviating pain, particularly for individuals experiencing severe pain.
#2 It helps you sleep better: Unlike relying on medication for immediate relief, especially in cases of insomnia, mindfulness-based stress reduction operates in a distinct manner.
#3 It helps reduce stress: When experiencing stress, common symptoms include headaches or migraines, elevated blood pressure, insomnia, decreased libido, anxiety, excessive worry, and panic attacks.
#4 It prevents depression: Mindfulness-based stress reduction has been shown to help prevent depression, a prevalent mental health issue among young adults globally. Symptoms of depression can include persistent low mood, lack of energy, weight changes, sleep disturbances, suicidal thoughts, and harmful behaviors.
#5 It helps Intellectual improvement: In addition to enhancing physical health, mindfulness-based therapy has been found to boost overall cognitive function in individuals. Research indicates that MBSR provides cognitive benefits, such as improved mood, better memory retention, enhanced verbal fluency, and it also supports executive functions and visual processing.
MBSR model and workplace
Evidence suggests that MBSR has positive impacts on health and well-being among many diverse populations. A study by Walach et al. (2007) explored the application of MBSR training in a call center setting in Germany. It was observed that call center employees face considerably higher stress levels compared to other work environments, with symptoms of psychological distress ranging from mild (39.4%) to severe (8.3%) (Charbotel et al., 2009). Walach et al. (2007) evaluated the impact of MBSR by collecting both quantitative data through coping and wellbeing surveys and qualitative data through interviews, comparing a group that received MBSR training with a control group. The results showed that employees in the MBSR group enhanced their use of stress management strategies.
