Do you ever feel stressed? Stressed at home? Stressed at work? Stressed at school? Stressed in life? Well, you are not alone!
According to information collected by the Global Organization for Stress, “75% of adults reported experiencing moderate to high levels of stress in the past month and nearly half reported that their stress has increased in the past year.” In a country with a little over 200 million adults, this means that about 150 million adults are feeling stressed.
Whether you personally experience stress due to money issues, work, family responsibilities, health issues (self or family), relationships, the news, the economy, or any other possible sources, it is important to find ways to reduce stress.
One method to consider for stress reduction is a Mindfulness-based Stress Reduction program.
What is Mindfulness-based Stress Reduction?
The history
Mindfulness-based Stress Reduction (MBSR) was initially developed in the late 1970s by Dr. Jon Kabat-Zinn. In 1979, Dr. Kabat-Zinn, who received his Ph.D. in molecular biology, was working at the University of Massachusetts Medical School. He had spent years studying meditation from Buddhist teachers and other practitioners. It was at this time that he created what we now know as Mindfulness-based Stress Reduction.
The MBSR program was initially designed to help chronically ill patients. According to Psychology Today, Dr. Kabat-Zinn asked the chronic pain unit for a list of patients who were not experiencing relief under their current treatment plan. He believed that he could use what he had learned and studied through his own mindfulness journey to help them.
He developed a set of mindfulness exercises that could be used in a group setting. The purpose was to help these patients relate to their chronic pain from a different perspective. If they were able to be more objective, it could help ease their suffering.
MBSR today
Viktor Frankl, a psychologist and Holocaust survivor once said, “Between stimulus and response there’s a space. In that space lies our power to choose our response. In our response lies our growth and our freedom.” The Mindfulness-based Stress Reduction program provides a pathway for patients to reach that in-between space. Once there, they have the ability to pause and reflect on the possible options. As people alter their choices, they can find relief from whatever ailment afflicts them.
Today, MBSR is a formal eight-week program that focuses on mindfulness meditation and yoga. Throughout the program, participants meet once every week for two and a half hours. In addition to the weekly session, there is a one-day intensive retreat and daily homework.
What is mindfulness?
Mindfulness is about being present in an exact moment. At that moment, you are aware of your surroundings. You use your senses to focus on what you feel, hear, see, and more. Dr. Kabat-Zinn defines mindfulness as an “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. And then I sometimes add, in the service of self-understanding and wisdom.”
If mindfulness is a new concept to you, it might sound like mumbo-jumbo. But, let’s look at a simple example. Imagine you have a sink full of dirty dishes. If we want to get figurative, these dirty dishes could even represent your crazy to-do list or the awful fight you just had with your partner. Or it’s just a sink full of plates, bowls, and silverware.
Normally, you want to get through the dishes as quickly as you can. After all, it is just a chore that needs doing. You fill up the sink, add some soap, and start scrubbing away until your sink is empty and the clean, wet dishes are lined up in the drying rack. Little thought went into the task. In fact, you probably let your mind wander to what you want to do later or you listened to music or replayed the last conversation you had with your boss. Regardless, you washed the dishes and now you’re done without further thought.
Mindfulness creates an opportunity for you to be truly present while you are washing the dishes. Instead of treating it like a mind-numbing task, you use your senses to engage in the moment. You take time to feel the heat as you plunge your hands into the soapy water. You pay attention to the circular motion as you wipe the washcloth around the plate to clean it. You focus on your breathing as you wash each dish. Perhaps you take time to listen to the clock ticking on the wall or your children playing down the hall. Maybe you notice the printed pattern on the bowl in your hand. You take time to purposefully line up each clean dish in the rack. When you are done, you feel the texture of the towel as you dry off your hands.
When using mindfulness to complete the simple task of washing the dishes, you are able to focus on your awareness at that moment. When doing this, you end up having a different experience than you might have had normally, and it might even alter how you approach washing the dishes. According to Mindful, “The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.”
As participants become more mindful through meditation, yoga, and other MBSR activities, they learn how to harness the power of their own minds to control their stress. This helps them to break the vicious cycle that stress and pain can often ensnare people in. They learn to accept what they cannot change while also learning that they have choices about how they react.
Who would benefit from MBSR?
Mindfulness-based Stress Reduction is used to decrease stress by facing unconscious beliefs, behaviors, emotions, and thoughts. As stress is reduced, health can be improved.
MBSR can benefit people suffering from a number of behavioral, mental, or physical health conditions. Here are some of the common conditions that MBSR users experience:
- Anger
- Anxiety
- Burnout
- Chronic pain
- Depression
- Headaches
- High blood pressure
- Irritability
- Mood disorders
- Sleep issues
- Stress
What are the benefits of MBSR?
Some people might scoff at the idea of Mindfulness-based Stress Reduction, but it has been shown to have many health benefits. Here are a few:
Stress reduction
The American Psychological Association (APA) points out that many studies have shown that mindfulness reduces stress. Through mindfulness meditation, individuals are able to better regulate their emotions. This leads to a greater ability to handle stress. In turn, this impacts a number of other areas that are affected by stress, such as anxiety, depression, or headaches.
Pain relief
MBSR began with Dr. Kabat-Zinn working with patients who suffered from chronic pain. While it cannot completely take the pain away, this program is shown to help people reduce their pain. As individuals practice mindfulness techniques, they learn how to approach their pain differently. For example, they are able to stop ruminating on the constant pain they may feel. This coupled with stress reduction helps them to feel happier.
Sleep improvement
As stress is reduced or pain is improved, some people may experience better sleep quality. Worrying is one of the common triggers that keeps people awake at night or interrupts their sleep. As stress is reduced through mindfulness, individuals may be able to improve their sleep. Verywell Mind points out that additional studies are needed to better understand the benefits of MBSR on sleep.
Other benefits
In addition to the benefits listed above, individuals may also see these possible benefits:
- Improved well-being
- Boosted memory
- Increased body satisfaction
- Improved self-acceptance
- Greater cognitive health
- More empathy towards self and others
- Reduced distractions
- Decreased depression symptoms
- Improved intuition
- Greater relationship satisfaction
Where can I find an MBSR program?
If you are interested in finding a Mindfulness-based Stress Reduction program, search the internet for one in your local area. As you look, we recommend checking the qualifications of the course and instructors. Not all MBSR programs follow the official standards set by Dr. Kabat-Zinn and his team.
If you have any questions about how a Mindfulness-based Stress Reduction program can benefit you, feel free to call us at 619-333-7050 or fill out our contact form. We can help connect you with a local and certified MBSR program. We can also answer any questions you have about our programs.
