Mindfulness-based stress reduction: how does it work?

This technique applied to cases of stress and anxiety is highly effective.

Mindfulness is a type of meditation that includes cognitive and psychoeducational elements..

One of its programs par excellence is the Mindfulness-Based Stress Reduction (MBSR)developed in 1990 by Kabat-Zinn, an American medical professor, expert in yoga and Zen meditation.

In this article we will explain what this program consists of, what are its objectives, components and techniques used. In addition, we will see what the empirical evidence says about its effectiveness and results, and we will learn about the characteristics and qualities of Mindfulness in general.

• Recommended article: "Mindfulness: 8 benefits of mindfulness".

Mindfulness: what does it consist of?

Mindfulness-based stress reduction is a type of program based on Mindfulness.. Before explaining in detail what this program consists of, let's see what Mindfulness is and what its main elements are.

Mindfulness, also called mindfulness, encompasses a series of meditation techniques and tools aimed at focusing attention on the present moment. It is a contemplative experience, which aims not to judge, just observe and feel.

It also includes cognitive elements, such as meditation, breathing, relaxation and yoga, among others, as well as another fundamental element: the Body Scan technique, focused on experiencing one's own bodily sensations.

This type of meditation has its origins in Zen Buddhist meditation. Kabat-Zinn is an American professor of medicine, considered an important figure in the field of Mindfulness, who promotes interest in it throughout the West. Kabat-Zinn, a leading practitioner of yoga and Zen meditation techniques, used the knowledge he had gained to create the Mindfulness-Based Stress Reduction (MBSR) program.

Qualities

Christopher K. Germer, doctor and creator of different Mindfulness programs, characterizes Mindfulness with 8 qualities: according to him, Mindfulness is a non-conceptual process (where thoughts are not elaborated), present (focused on the here and now), non-judgmental, intentional (the participant decides where he/she wants to be, where he/she wants to be, and where he/she wants to be).It is intentional (the participant decides where his or her attention is directed), involves participant observation (non-judgmental), non-verbal, exploratory and liberating.

Mindfulness-based stress reduction

Mindfulness-Based Stress Reduction (MBSR) is a type of program based primarily on meditation. It stands for Mindfulness-based stress reduction program (MBSR) and was developed by Kabat-Zinn, an American medical professor and expert in yoga and Zen meditation, in 1990.

Mindfulness-based stress reduction, as its name suggests, is aimed at reducing stress and anxietyIt can be used in healthy people or in people with any pathology (mental or physical). In addition, it favors attention and concentration, and promotes spirituality.

Characteristics

The approach of Mindfulness-based Stress Reduction is psychoeducational; that is, this program focuses on providing the patient with the information he/she needs to understand what he/she is doing, what the therapy is about, and the goals and objectives of the therapy.what the therapy is about and the changes he/she is feeling. Its structure is based on 8 weekly sessions, each lasting 2 hours and a half.

It is a group program, which has recorded support material, allowing participants to practice between sessions. On the other hand, through the program sessions, a series of formal guided instructions are administered, which allow participants to acquire the Mindfulness skills necessary to reduce the strength of the stress reaction and the detrimental effect it has on people.

The goal of Mindfulness-Based Stress Reduction is for the participant to increase their awareness of the present experience, and to do so on a moment-to-moment, non-judgmental basis.

Empirical Evidence

In studies comparing this program in healthy subjects and in subjects with some type of disorder, it has been proven how the effects of improvement are produced in both groups of subjects.. Furthermore, in another study, MBSR was compared to standard relaxation training, and the results showed how both treatments reduced stress, and did so equally.

On the other hand, studies show that Mindfulness-Based Stress Reduction can reduce stress and trait anxiety, as well as reflective thinking. In addition, it has also been shown how it can increase the participant's self-compassion and empathy.

However, it is true that much more research is needed to provide reliable results with sufficient empirical evidence.

Techniques

The techniques used by Mindfulness-Based Stress Reduction are essentially five. They are as follows.

1. Body self-exploration

The body self-exploration, also called body scanningThe technique consists of the patient exploring his body in a very conscious way, focusing his attention and energy on feeling each of the parts of his body. In essence, it is about experiencing the bodily sensations that the organism and the present experience provide.

Mindfulness or vipassana meditation

This can be done in a seated or walking position.. It consists of focusing on the present moment, trying to leave the mind blank, letting thoughts flow and applying a series of breathing techniques.

3. Stretches and postures of Hatha Yoga

Hatha Yoga is a type of Yoga that includes a series of postures and stretches characteristic of Hatha Yoga.. Like all types of Yoga, its objective is to unite the mind with the spirit and the body, acquiring an emotional balance.

4. Attention to daily life

Following the same line of mindfulness already mentioned, mindfulness of daily life is another technique of stress reduction based on mindfulness. It is based on paying attention to what is happening around us on a daily basis; this attention is intentional and conscious.This attention is intentional and conscious.

5. Exercise of eating a grape with mindfulness.

It can also be a raisin. It is an exercise that aims to increase our level of awareness, focusing on an act as light as eating a grape or a raisin, thinking about what we feel at all times.

Components of the program

Mindfulness-based stress reduction, like any Mindfulness program, involves a number of intrinsic components, has a number of intrinsic components.. These are key to achieving the stress reduction that Mindfulness techniques promote, as well as the emergence of inner peace and mental and spiritual well-being.

1. Focusing on the present moment

Like all Mindfulness practices, Mindfulness-Based Stress Reduction promotes intentionally focusing on the present moment.. The goal is to develop quality mindfulness that is sustained and focused, rather than scattered and fragmented.

2. Openness to experience

The second component of MBSR is openness to experience.The second component of MBSR is openness to experience, which involves living and participating in experience with full awareness. This experience encompasses all the thoughts and bodily sensations that the person has, as well as the external stimuli that he or she perceives.

3. Radical acceptance

This unconditional acceptance implies not being altered by unpleasant experiences and not being attached to pleasurable experiences. and not becoming attached to pleasurable experiences. It involves accepting and letting flow.

4. Non-judgment

It is important that the participant does not judge him/herself or the experiences he/she has; MBSR also promotes not judging anyone in general. It is a program that aims to open one's mind and perspective on things.

5. Relinquishing control

The last component of Mindfulness-Based Stress Reduction is based on relinquishing any kind of control; it promotes not seeking direct control over thoughts, experiences and oneself, and letting things just happen. In short, it encourages "being" rather than "doing.".

Bibliographical references:

• Chiesa, A. and Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: a review and meta-analysis. J Alternar Complement Med, 15 (5): 593-600.

• Feixas, G; Miró, T. (1993). Approaches to psychotherapy. An introduction to psychological treatments. Ed. Paidós. Barcelona.

• Parra, M., Montañés, J., Montañés, M. and Bartolomé, R. (2012). Getting to know Mindfulness. Ensayos, Revista de la Facultad de Educación de Albacete, 27: 29-46.