Practice mindfulness based stress reduction
The human body is a fascinating interconnection of each cell, organ and function. Researchers and medical professionals continue to learn more about how our bodies are interconnected each day. One especially incredible relationship is the ability of our minds to impact our physical health through the method of mindfulness. Mindfulness takes many forms and is central to meditation, self-compassion, self-awareness, and stress reduction among other practices.
We’re diving into the practice of Mindfulness Based Stress Reduction (MBSR) to learn more about how it works, its research-based benefits, and how you can incorporate MBSR into your life. Many of us are feeling mentally and physically overwhelmed, burnt out and fatigued from stress over the past few years. The continued stress we feel impacts our bodies in a multitude of ways.
But what if there was something you could do to your mindset that would help alleviate some of the stress and show improvements in your physical and mental health as a result? Mindfulness Based Stress Reduction is a practice that can certainly help – and while it’s not a one-stop shop, it’s something that can help to lift some of the weight on your shoulders and bring you back above the water line with some practice.
What is MBSR?
Mindfulness Based Stress Reduction (MBSR) is a meditation therapy originally designed for stress management that is now used to treat a variety of illnesses including depression, anxiety, chronic pain, cancer, diabetes, hypertension, and skin and immune disorders.[1] It is a technique developed by Dr. Jon Kabat-Zinn in 1979 originally for use in hospital settings with patients suffering from painful and chronic conditions.[2] Many MBSR techniques have been used for centuries in Eastern medicine.
Today, MBSR is taught in a course-like structure typically consisting of 8-weeks of instruction and a 1-day retreat. Throughout courses, participants learn a variety of mindful meditation techniques including stretching and postures as well as personal and group sharing and exploration. The course is considered to be “laying the groundwork” and the secret sauce is in continued daily practice and ongoing incorporation of what is learned into one’s life.
MBSR should be taught by certified and trained instructors. Anyone looking to attend a training should do some research into the instructors’ qualifications before signing up.
What are the proven benefits of MBSR?
There have been many small studies conducted that look at the efficacy of MBSR in treating a variety of conditions. Generally, studies show improvement in patient conditions after MBSR therapy. What these studies tell us is that MBSR can be a useful method to helping patients manage and cope with various symptoms and conditions, but that there is more research to be done across wider sample groups.
A snapshot of various study results include:
- Significant decreases in anxiety, stress and depression.
- Enhanced quality of life in patients with chronic diseases like cancer, hypertension, diabetes, and chronic pain and skin disorders.
- Reduction in mean arterial pressure by 6mmHg.
- Significant increase in mindfulness and positive effects for pregnant women and an improvement in pregnancy related anxiety and depression.
- Improved positive mood states in high-stress students.
- Reduction in systolic and diastolic blood pressure values for patients with hypertension.
You can learn more about these studies by reading Asfandyar Khan Niazi and Shaharyar Khan Niazi’s article in the North American Journal of Medical Sciences titled “Mindfulness-based stress reduction: a non-pharmacological approach for chronic illness.”
How to begin MBSR
The first step to beginning MBSR is to conduct more research to see if MBSR would be a good fit for yourself. Consult your physician and start to look at options for training. MBSR can be a financial commitment depending on where you want to take the course.
If you’re ready to dive in, the UW Center for Child and Family Well-Being occasionally offers an eight-week class in MBSR led by Jennifer Hogge, MS, LMFT, a Licensed Marriage and Family Therapist, who is certified as a Qualified Teacher Level One in Mindfulness Based Stress Reduction (MBSR) from Brown University. Current session has already begun, but consult the center site for future offerings.
The UW Center for Child and Family Well-Being is also offering an upcoming Introduction to Mindful Self-Compassion course by Dr. Lisa Baldini, PsyD, a clinical psychologist at the Seattle Mindfulness Center, and Joel Grow, PhD, is a clinical psychologist at the Seattle Mindfulness Center and a member of the clinical faculty at the University of Washington Department of Psychology.
You can also access archived sessions on MBSR by Dr. Richard Berger, MD, professor emeritus at the UW Medical School who has taught Mindfulness Based Stress Reduction and Mindful Awareness Practices classes at the UW Medical Center, the UW Intramural Activities Center and the UW Center for Child and Family Well-Being.
Sources:
[1] Niazi, A. K., & Niazi, S. K. (2011). Mindfulness-based stress reduction: a non-pharmacological approach for chronic illnesses. North American journal of medical sciences, 3(1), 20–23. https://doi.org/10.4297/najms.2011.320
[2] Mindfulness Northwest – Home. https://www.mindfulnessnorthwest.com.