Mindfulness-Based Stress Reduction (MBSR) was developed by Dr. Jon Kabat-Zinn in the late 1970s. It centers around using mindfulness to help people manage stress and pain and promote overall well-being. Mindfulness based stress reduction therapy teaches you to cultivate awareness of the present moment without judgment, helping you better understand your thoughts, emotions, and bodily sensations. I have seen clients report increased self-awareness, better stress coping mechanisms, and a greater sense of overall calm and well-being after regularly practicing MBSR techniques. At the end of this post, I provide an example of MBSR therapy.
You are welcome to contact me or schedule a consultation anytime to discuss how Mindfulness based stress reduction therapy might be helpful to you or someone you know, but I wanted to provide an overview first.
Uses of Mindfulness-Based Stress Reduction
MBSR benefits a wide range of people and presents challenges and hopes. Here are some areas where I’ve found MBSR has shown to be particularly helpful as an adjunct to other forms of therapy:
Mindfulness-based Stress Reduction and Anxiety
As the name implies, Mindfulness-based stress reduction was specifically designed to help people manage stress, teaching techniques to cope with daily stressors more effectively. The goal is an additive effect, where MBSR techniques help initially, and their effect gets larger as time goes on. Practicing mindfulness can aid in relaxing the mind and body, promoting better sleep patterns. The nice thing about mindfulness based stress reduction therapy is that it can help with situational stresses and also with underlying anxiety that is mild but pervasive.
Depression and the MBSR Approach
Mindfulness-based Stress Reduction can alleviate symptoms of anxiety and depression by promoting a greater sense of awareness and reducing rumination. This makes it a great adjunct to Cognitive-behavioral Therapy and other more structured approaches. It helps people develop the ability to respond to emotions more skillfully and with greater awareness. MBSR may not directly address the causes of depression, but it can help reduce the intensity of symptoms and increase your feelings of being able to manage them.
Chronic Pain and Mindfulness-Based Stress Reduction
People dealing with chronic pain conditions often find relief and better coping mechanisms through MBSR practices. They can effectively distract themselves from the pain symptoms and feel more hopeful and capable. As with depression, mindfulness based stress reduction therapy does not target the cause of the pain or even the pain itself, but it can make it feel much more manageable and less limiting. Interestingly, however, some clients report that their level of pain does subside a bit, even with this therapy that does not address the cause of pain.
Improved Focus and Concentration
Regular practice of mindfulness techniques can enhance attention span and concentration. This can be a great approach for those who come in looking for help with Attention Deficit Hyperactivity Disorder, but it is also quite effective for anyone whose stress and anxiety get in the way of work, school, or home tasks. Mindfulness does exactly what it should do, allowing you to be more focused and in the moment rather than distracted.
Increased Self-Awareness Through MBSR
Mindfulness-Based Stress Reduction cultivates deeper self-awareness, leading to a better understanding of oneself, thoughts, and behaviors. This can be quite helpful for those feeling a longer long-term malaise or looking for greater meaningfulness in their lives. MBSR promotes a greater sense of overall well-being by encouraging a more mindful and present-centered way of living. Mindfulness based stress reduction therapy complements existential therapy, for example, as it makes you feel more present and aware.
Mindfulness-based stress reduction isn’t limited to individuals facing specific issues—it’s beneficial for anyone interested in cultivating mindfulness and improving their quality of life. It is a perfect adjunctive approach to other types of therapy.
Mindfulness-Based Stress Reduction Techniques
I use various techniques that help clients cultivate mindfulness and reduce stress. Here are just a few examples:
- Mindful Breathing: Focus on the body’s breath moving in and out. This technique helps anchor attention to the present moment. Like cognitive therapy, it is designed to help you weed out unhelpful, exaggerated, and irrational thinking.
- Body Scan Meditation: A guided practice where attention is systematically moved through different body parts, bringing awareness to physical sensations without judgment. This skill can be in your toolkit for times when you need to take a step back and become more aware of your thoughts when you are feeling stressed or upset.
- Sitting Meditation: Sitting quietly and observing thoughts, emotions, and bodily sensations as they arise without getting attached to or reacting to them. This is a type of meditation that many people like because it can be used in a wide variety of situations, even at a desk at work or in a meeting.
- Mindfulness in Daily Activities: Bringing these feelings into everyday tasks like eating, washing dishes, or any routine activity by paying full attention to the experience without distraction.
- Guided Imagery and Visualization: Using mental imagery to evoke a sense of relaxation and calmness. I often pair this with positive self-talk and affirmations that help you dismiss negative thinking.
Mindfulness based stress reduction therapy aims to give clients a toolkit for managing stress and enhancing overall well-being through regular practice. It’s not uncommon for clients to return for a refresher to ensure their toolkit is up-to-date and full!
Results of Therapy
I have seen the results of Mindfulness-Based Stress Reduction (MBSR) vary from person to person, depending on the difficulties the person is managing, how consistently the practice is incorporated into their life, and the goals they set. However, I have usually seen several powerful benefits of MBSR, including:
MBSR and Stress Reduction
Mindfulness based stress reduction therapy helps people better cope with stress by fostering awareness of the present moment and promoting a non-judgmental attitude. The stresses themselves may not go away, but people feel more capable of managing them and putting them aside more frequently.
Improved Emotional Well-being
Practicing mindfulness has led many clients to see reduced symptoms of anxiety and depression and an overall improvement in emotional well-being. The effects can be lasting and help, particularly with negative thoughts and feelings that have been difficult to shake.
Enhanced Focus and Concentration
Regular mindfulness practice may contribute to improved attention and concentration, as it encourages the development of sustained attention in the present moment. This can be helpful when faced with a specific complex or challenging task, but it can also be helpful in day-to-day situations where stress builds up.
Better Physical Health
Some studies suggest that MBSR can positively affect physical health, such as lower blood pressure and improved immune system function. It has also been used as a complementary approach for managing chronic pain, helping individuals develop a different relationship with their pain through mindful awareness.
Mindfulness Based Stress Reduction Therapy in My Practice
I practice using an integrative therapy model, and MBSR therapy is an adjunctive approach that I commonly use. It is a part of my traditional therapy services and in several specialties, including sports psychology and executive coaching. Mindfulness-based stress reduction is easy to do as part of virtual therapy.
MBSR Therapy Example
MBSR therapy is an evidence-based program I use to help my clients manage stress, anxiety, pain, and depression through mindfulness practices.
Julie is a 22-year-old college student experiencing anxiety and worry due to the pressures of what she will do after she graduates and, generally, how she will transition to true adulthood. She has never experienced this type of stress before. She found some relief after trying a meditation app, so she decided to pursue MBSR therapy.
Example of an MBSR Therapy Session
We start by reviewing Julie’s week. When did she feel at her best, and when did she feel the most low? We look for patterns in her thinking, using CBT techniques to look for exaggerated or irrational thoughts to see how much she could stay in the present during these times. She also reviews the ways she used the two apps she uses – one is a brief meditation app, and the other a mindfulness app.
I remind her that we will stay focused on the present moment for our purposes. We discuss her experiences with the practices she is learning, discuss challenges, and reflect on how mindfulness affects her daily life. I provide insights and guidance about how she can expand these practices and make them more timely.
Finally, we do some exercises in class, applying mindfulness to their thoughts, emotions, and sensations, observing them without attachment or judgment. We focus on the thoughts causing her stress and practice mindfulness techniques to address them. I give Jane mindfulness exercises to practice, such as daily meditation (even some she can do in class), mindful eating, and keeping a journal of their experiences. This helps her integrate mindfulness into her daily life, targeting those automatic thoughts.
Example Homework Assignments
Here is more detail about the homework assignments I give Julie as part of MBSR therapy:
- Daily Meditation: She will practice 2-3 5-10 minute guided meditations daily, focusing on her breath or a body scan. She can do these whenever the thoughts are strongest, and no one around her needs to know she is doing it.
- Mindful Eating: Because Julie wants to enjoy mealtime with her friends or even when eating alone, she blocks out her thoughts, paying full attention to the taste, texture, and smell of the food and noticing the sensations of eating without distractions.
- Reflection Journal: To enhance our work together and build her own insights, Julie will keep a journal to reflect on your mindfulness practice, noting any changes in her stress levels, awareness, and reactions to daily events.
Results of MBSR Therapy
As a result of MBSR therapy, Julie feels a reduction in stress and anxiety, improved emotional regulation, enhanced focus and concentration, and an increased sense of hope and excitement about her future. By integrating mindfulness practices into daily life, mindfulness based stress reduction therapy helped her cultivate a more mindful approach to her experiences, leading to greater resilience, a better quality of life, and reduced interference of doubt and worry.
I would be happy to talk to you about how MBSR might benefit you or answer any questions you have about mindfulness-based stress reduction, so please feel free to schedule a consultation or contact me.
