Mindfulness Based Stress Reduction

Mindfulness Based Stress Reduction (MBSR) is an 8-week evidence-based course in mindfulness training. Many studies have examined the efficacy of MBSR since its development in the late 1970s. These studies have consistently shown positive effects on mental, emotional, and physical well-being.

Some key findings include:

  • Stress Reduction: MBSR has demonstrated efficacy in reducing perceived stress and improving stress-coping abilities.

  • Emotional Well-being: Participants have reported decreased symptoms of anxiety and depression, increased positive emotions, and improved overall psychological well-being.

  • Physical Health: MBSR has been associated with improved immune function, reduced blood pressure, and enhanced quality of life in individuals with chronic illnesses.

  • Cognitive Function: Research suggests that MBSR may enhance attention, focus, and cognitive flexibility, leading to improved performance.

  • Workplace Resilience: MBSR has been introduced into workplace settings, with studies indicating reduced job-related stress, increased resilience, and improved workplace functioning.

History & Growth

MBSR was originally developed in the University of Massachusettes by Dr Jon Kabat-Zinn. He sought to make the benefits of traditional meditative practices available to a secular audience and to help people dealing with a range of health conditions. The MBSR draws on ancient Buddhist wisdom and modern cognitive science.

Initially, MBSR was primarily offered to patients with chronic pain, but its effectiveness soon led to its application in a range of other contexts. The program gained significant attention and recognition as research findings indicated positive outcomes in various populations even those without specific health conditions.

How MBSR Helps

  • Reduce Stress Reactivity: Mindfulness helps us respond to stressors with greater clarity and equanimity helping to reduce the physiological and psychological impact of stress.

  • Enhance Self-awareness: MBSR cultivates the ability to become familiar with the workings our minds, which fosters a deeper understanding of ourselves.

  • Develop Resilience: By building a foundation of mindfulness, we can navigate life's challenges more effectively and develop greater resilience in the face of life’s ups and downs.

  • Improve Emotional Regulation: Mindfulness practice enhances our emotional regulation skills, allowing us to respond skilfully to difficult emotions, and reducing reactivity.

  • Enhance Well-being: Mindfulness teaches us to savour, appreciate, and enhance the positive experiences that happen in our life.

  • Freedom from Old Patterns: MBSR teaches us to recognise old habits and step out of autopilot. This gives us the space to respond with more awareness and less reactivity.