MBSR or Mindfulness based Stress Reduction and related methods
MBSR is a type of mindfulness based stress reduction created by Kabat-Zinn and colleagues. it is a toolkit of methods drawn from mindfulness which is a full and comprehensive form of psychology. MBSR is a cut down toolkit which in some ways is limiting, but is also great for providing a model for research and testing. As such it has proved highly effective in managing stress and anxiety.
Other mindfulness based stress management methods also exist, often combined with hypnosis, such as the Association of Stress Management model which at the time of the author’s training in 1993-6 had already been used on over 120,000 cases in the UK (ASM Figures 1994).
other similar and related methods such as transcendental meditation and Taoist or Zen based methods share many of the features of MBSR.
Mindfulness-Based Stress Reduction (MBSR) is a program that uses mindfulness techniques to help people cope with stress, pain, and illness. It was developed by Jon Kabat-Zinn at the University of Massachusetts Medical Center in the late 1970s and has since become a popular and widely researched method for stress reduction and improving overall well-being.
Here’s a breakdown of MBSR:
Core Principles
MBSR is based on the practice of mindfulness, which involves paying attention to the present moment without judgment. This means observing your thoughts, feelings, and bodily sensations without reacting or getting carried away by them. By cultivating mindfulness, MBSR aims to help you:
- Increase awareness: Become more aware of your thoughts, feelings, and bodily sensations.
- Develop acceptance: Learn to accept your experiences, even the unpleasant ones, without judgment.
- Respond skillfully: Respond to stress and challenges in a more balanced and effective way.
Techniques Used in MBSR
MBSR programs typically involve a combination of:
- Mindfulness meditation: Practicing different forms of meditation, such as body scans, sitting meditation, and walking meditation.
- Yoga and gentle stretching: To increase body awareness and reduce tension.
- Body awareness exercises: Paying attention to physical sensations and learning to recognize how stress manifests in the body.
- Group discussions: Sharing experiences and learning from others in the program.
- Educational sessions: Learning about stress and its effects on the mind and body.
- Daily home practice: Participants are encouraged to practice mindfulness techniques outside of the formal sessions.
Benefits of MBSR
MBSR has been shown to have a wide range of benefits, including:
- Reduced stress and anxiety: MBSR can help lower levels of stress hormones and reduce symptoms of anxiety.
- Improved mood: MBSR can help improve mood and reduce symptoms of depression.
- Increased focus and attention: MBSR can help improve concentration and attention span.
- Enhanced self-awareness: MBSR can help you become more aware of your thoughts, feelings, and behaviors.
- Improved sleep: MBSR can help improve sleep quality and reduce insomnia.
- Reduced chronic pain: MBSR can help manage chronic pain conditions.
- Increased resilience: MBSR can help you develop greater resilience to stress and challenges.
Who Can Benefit from MBSR
MBSR can be helpful for people who:
- Experience high levels of stress or anxiety.
- Struggle with chronic pain or illness.
- Want to improve their overall well-being.
- Are interested in learning mindfulness practices.
What does MBSR and similar models do?
These methods combine a combination of active mindfulness and passive mindfulness. Active mindfulness involves learning about thought processes and behaviours and then initiating change to perception and behaviour, rather like in CBT although using somewhat different underpinning theory.
Passive mindfulness involves learning meditation and mindful practice methods to reduce and control stress build up.
What is MBSR useful for?
MBSR was specifically designed to manage stress. Other forms of mindfulness such as MBCT and teaching mindfulness can be used for anxiety, depression, OCD, pain management and general condition management, and various forms of mindful (see main mindfulness page for research details).
Zhou et al (2020) found MBSR effective in treating anxiety in young adults. Chi et al (2018) found MBSR effective in treating depression in adolescents and young adults. Conversano et al (2020) found MBSR effective in treating hypertension. Dong et al (2018) found MBSR effective in adult PTSD. Khoury et al (2015) found MBSR effective in a range of anxiety, depression, stress and distress.
Zhou, X., Guo, J., Lu, G., Chen, C., Xie, Z., Liu, J., & Zhang, C. (2020). Effects of mindfulness-based stress reduction on anxiety symptoms in young people: A systematic review and meta-analysis. Psychiatry Research, 289, 113002. https://doi.org/10.1016/j.psychres.2020.113002
Chi, X., Bo, A., Liu, T., Zhang, P., & Chi, I. (2018). Effects of Mindfulness-Based Stress Reduction on Depression in Adolescents and Young Adults: A Systematic Review and Meta-Analysis. Frontiers in Psychology, 9. https://www.frontiersin.org/article/10.3389/fpsyg.2018.01034
Conversano, C., Orrù, G., Pozza, A., Miccoli, M., Ciacchini, R., Marchi, L., & Gemignani, A. (2021). Is Mindfulness-Based Stress Reduction Effective for People with Hypertension? A Systematic Review and Meta-Analysis of 30 Years of Evidence. International Journal of Environmental Research and Public Health, 18(6), 2882. https://doi.org/10.3390/ijerph18062882
Dong T., Zhang C., Zhang Z., Dong Y., & Li F. (2018). A meta-analysis of mindfulness-based stress reduction for improving symptoms of post-traumatic stress disorder. Chinese Mental Health Journal, 7–14.
Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research, 78(6), 519–528.
Who provides Mindfulness?
Because there is no one recognised qualification or accreditation for mindfulness, it is important to choose a well qualified healthcare or psychological practitioner with underpinning psychological qualifications, who also has a commitment and training in mindfulness. This is often a psychotherapist, hypnotherapist or healthcare practitioner with post qualification training or CPD training in mindfulness methods.
Stuart and Denise are both registered healthcare practitioners with underpinning qualifications and accreditations, and with post qualification CPD trainings in mindfulness. Both are registered with the CNHC (who hold a PSA AR) under Hypnotherapy. Stuart has several competency certifications in Clinical application of Mindfulness for Clients and Groups and is a post graduate post qualification Certified Mindfulness informed clinician.
Contact via the contact us page HERE