Health & Fitness
What Is Mindfulness-Based Stress Reduction, And Does It Work?
Mindfulness-based stress reduction can help with a number of health conditions, including cancer, depression and diabetes.
![Among the techniques used in mindfulness-based stress reduction are deep breathing, sitting meditation and yoga.](https://patch.com/img/cdn20/users/24862445/20220214/101129/styles/patch_image/public/goodrx-mindfulness-stress___14101107858.jpg)
Key Takeaways:
- Mindfulness-based stress reduction (MBSR) is a program designed to help you cope with stressful situations.
- MBSR is also effective for helping people who have mental and physical conditions improve their quality of life.
- You can find an MBSR program near you by speaking with your healthcare provider or searching online.
Have you been feeling stressed lately? If so, you’re not alone. Everyone has to deal with challenges in life — whether from work, family or even crisis situations. The good news is that there are various ways to cope with life’s difficulties. One method is mindfulness-based stress reduction (MBSR).
Find out what's happening in Across Americawith free, real-time updates from Patch.
Developed in 1979 by Dr. Jon Kibatt-Zinn, MBSR has become an increasingly popular way to reduce stress. What’s more, it may improve your overall health and wellness.
If you’re interested in learning more about MSBR, read on. We’ll discuss how it works, what it’s used for and how effective it is. We’ll also share how you can find an MBSR program near you to help you reduce stress and improve your well-being.
Find out what's happening in Across Americawith free, real-time updates from Patch.
How Does Mindfulness-Based Stress Reduction Work?
At the core of MBSR is mindfulness — a popular form of meditation. Mindfulness helps you pay attention to your thoughts, feelings and physical sensations without judging them. It invites you to concentrate on the present moment and recognize how you are reacting to a stressful situation. With this awareness, you can choose more helpful ways to respond to difficulties.
How Do You Practice Mindfulness-Based Stress Reduction?
MBSR uses different techniques to help you make mindfulness a daily part of your life. These techniques include:
- Deep breathing
- Sitting meditation
- Body scans
- Walking meditations
- Yoga and gentle stretching
At first, practicing mindfulness may seem difficult. That’s because we’re used to our minds wandering or running on autopilot throughout the day. Fortunately, mindfulness is a skill that you can strengthen over time through practice, such as by participating in an MBSR program.
A typical, 8-week MBSR program involves:
- Weekly 2-hour group meditation classes with a qualified teacher
- Instruction in mindfulness meditation, body scanning and yoga postures
- Around 45 minutes of homework each day
- A mindfulness retreat during the sixth week
- Group discussions to explore how to apply mindfulness to everyday life
With MBSR, you can learn to accept that a situation may be out of your control. But you can control how you respond to stressful situations. In the end, you can gain the courage to let go of unhelpful thought patterns and behaviors. This can help you feel greater peace of mind and resilience.
What Conditions Can Mindfulness-Based Stress Reduction Help With?
MBSR was originally designed for stress management. But in recent years, it has also been used to help people living with mental and physical health conditions.
Research suggests that MBSR can help you manage a variety of health conditions, including:
- Cancer
- Depression
- Anxiety
- Diabetes
- Heart disease
- Irritable bowel syndrome (IBS)
- Autoimmune disorders
Keep in mind that we still have a lot to learn about mindfulness. Researchers are still studying how mindfulness programs — such as MBSR — can help people with different health conditions.
Can Anyone Practice Mindfulness-Based Stress Reduction?
In general, MBSR is considered safe for anyone to try. Still, it’s important to be aware of any risks involved before you decide to participate in an MBSR program.
For instance, with yoga, there is a greater chance of injury if you have a preexisting health condition such as a back injury, high blood pressure or glaucoma. For your safety, you may need to make modifications while you do a yoga exercise. Or it may be safer to sit out certain exercises.
Although rare, meditation also carries some risk. This risk includes causing or worsening symptoms in people who have a mental health condition like depression, anxiety or post-traumatic stress disorder (PTSD).
In this case, you probably want to avoid doing mindfulness on your own. The benefit of MBSR is that you work with a trained professional. They can help you process any symptoms or negative feelings that come up. They can also help you get the most out of MBSR.
If you have a health condition, it’s a good idea to speak with your healthcare provider before starting an MBSR program. Also, if you join a program, it’s important to make your MBSR instructor aware of your health condition so they can help you stay safe.
How Effective Is MBSR?
The effectiveness of MBSR can vary depending on your health condition. Below, we’ve broken down how effective MBSR can be for various health conditions.
For people living with mental health conditions, research has found that MBSR may help:
- Reduce symptoms of depression and anxiety
- Lower stress levels
- Improve cognitive abilities for people with conditions like early-stage dementia
- Reduce anxiety, stress, and emotional exhaustion in employees
For people experiencing physical symptoms of a health condition, MBSR may help:
- Increase pain tolerance following injury
- Improve sleep quality in people with sleep disturbances
- Relieve pain in people living with chronic low back pain
Keep in mind that MBSR won’t cure a health condition. But it can serve as a powerful ally in your health journey. For example, one study found that MBSR helped women who completed breast cancer treatment. It helped lower their fear and anxiety about their cancer coming back.
How To Find An MBSR Program Near You
Now more than ever, MBSR programs are becoming easier to access. To start, consider speaking with your healthcare provider. They may be able to refer you to an MBSR program near you.
Because mindfulness has become a popular topic of discussion, you may discover that your friends, coworkers and family members know about an MBSR program near you. Ask around.
In addition, you can search online for MBSR programs. Some MBSR programs take place online, which may be more convenient for you. If you prefer in-person options, programs in your area may happen at:
- Hospitals
- Health clinics
- Universities
- Community health centers
The cost of MBSR programs varies. If you find a program you’re interested in, ask about your payment options. Some programs offer reduced pricing for people with lower incomes.
The Bottom Line
Mindfulness-based stress reduction (MBSR) is a program that can help you take charge of your thoughts, feelings and actions to reduce stress. Overall, research shows that MBSR is a safe and effective way to help people cope with various mental and physical health conditions. There are many ways to find an MBSR program. This includes reaching out to your healthcare provider or searching the internet for a virtual or in-person MBSR program that fits your budget and schedule.
References
American Psychological Association. (2014). Research roundup: Mindfulness-based stress reduction.
American Psychological Association. (2019). Mindfulness meditation: A research-proven way to reduce stress.
Breastcancer.org. (2016). Mindfulness-based stress reduction program improves quality of life for diagnosed women.
Carlson, L. E. (2012). Mindfulness-based interventions for physical conditions: A narrative review evaluating levels of evidence. ISRN Psychiatry.
Cherkin, D. C., et al. (2016). Effect of mindfulness-based stress reduction vs cognitive behavioral therapy or usual care on back pain and functional limitations in adults with chronic low back pain: A randomized clinical trial. JAMA: Journal of the American Medical Association.
Grossman, P., et al. (2004). Mindfulness-based stress reduction and health benefits. A meta-analysis. Journal of Psychosomatic Research.
Hofmann, S. G., et al. (2017). Mindfulness-based interventions for anxiety and depression. The Psychiatric Clinics of North America.
Janssen, M., et al. (2018). Effects of mindfulness-based stress reduction on employees' mental health: A systematic review. PLoS One.
Khoury, B., et al. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research.
Li, S. Y. H., et al. (2019). The effects of mindfulness-based stress reduction on depression, anxiety, and stress in older adults: A systematic review and meta-analysis. International Journal of Mental Health Nursing.
Marciniak, R., et al. (2020). The effect of mindfulness-based stress reduction (MBSR) on depression, cognition, and immunity in mild cognitive impairment: A pilot feasibility study. Clinical Interventions in Aging.
Mohammed, W. A., et al. (2018). Effect of mindfulness based stress reduction (MBSR) in increasing pain tolerance and improving the mental health of injured athletes. Frontiers in Psychology.
Motley, M. (2018). Precautions with using mindful awareness practices. U.S. Department of Veterans Affairs.
National Center for Complementary and Integrative Health. (2016). Meditation: In depth.
National Center for Complementary and Integrative Health. (2021). Yoga: What you need to know.
Penberthy, J. K., et al. (2018). Mindfulness based therapies for autoimmune diseases and related symptoms. OBM Integrative and Complementary Medicine.
Rusch, H. L., et al. (2019). The effect of mindfulness meditation on sleep quality: A systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences.
Sharma, M., et al. (2014). Mindfulness-based stress reduction as a stress management intervention for healthy individuals: A systematic review. Journal of Evidence-Based Integrative Medicine.
Wong, S. Y. S., et al. (2018). The safety of mindfulness-based interventions: A systematic review of randomized controlled trials. Mindfulness.