Mindfulness – a remedy for stress, anxiety and depression?

Mindfulness, or simply "mindfulness", is a term coined by medical professor Jon Kabat-Zinn, who popularized meditation practices in the West. In 1979, he created his own stress reduction program based on mindfulness training. This form of meditation has gained enormous popularity all over the world. Those who practice mindfulness emphasize how it positively affects their well-being, reducing tension and improving their mood. It also allows you to calm down. This method is used by both psychologists and psychiatrists when working with patients with depressive and anxiety disorders. They often recommend mindfulness as a method supporting traditional treatment ¹ .

How does mindfulness training work?

Mindfulness, according to its "creator", means attention directed to the current moment , conscious and non-judgmental. Every moment that you have experienced consciously is unique, it will not be lost in the sea of ​​millions of others that are forgotten because your thoughts were somewhere else. Mindfulness training consists of several stages:

1. “focused attention”, i.e. attention paid to stimuli coming from outside and inside;
2. “open monitoring”, i.e. observation of feelings, sensations and thoughts;
3. “non referential compassion”, i.e. the stage of acceptance of what we have observed, without elements of evaluation, judgment or attempts to change unpleasant impressions into more pleasant ones ² .

Mindfulness in different ways.

The two most well-known and best scientifically researched types of Mindfulness are MBSR (Mindfulness Based Stress Reduction) and MBCT (Mindfulness Based Cognitive Therapy) ³ .

MBSR, or Mindfulness-Based Stress Reduction, was created primarily for people who are in a state of chronic stress and tension caused by chronic diseases. Currently, it is a more "universal" training, during which participants learn to treat themselves and the signals sent by the body and head with more attention and understanding. The goal is internal balance and – simply – a happy, healthy life. The course usually lasts 8 weeks.

This type of training is used in medical facilities, sports programs, and in schools, prisons, and businesses. Mindfulness training helps you cope with stress, improves your well-being and gives you energy. It improves self-esteem and helps deal with pain . MBSR is recommended for people experiencing stress and mental suffering of various causes. These may include anxiety disorders, panic attacks, and difficult diagnoses. It will also be suitable for those who simply want to introduce more harmony into their lives.

In turn, the second program, MBCT (Mindfulness-Based Cognitive Therapy), is more “specialized”. This is MBSR extended with elements of cognitive therapy. The UK National Institute for Clinical Research (NICE) has endorsed MBCT as an effective method of preventing relapses of depression . Studies of people who have experienced 3 or more episodes of depression have shown that participation in an 8-week MBCT program contributed to a significant reduction in the likelihood of relapse ⁴ .

MBCT is about learning to spot moments when your mood changes and developing strategies to respond to such moments. We strive to change old patterns of thinking and reacting. Therapists emphasize that the MBCT program is effective "not only for depressed people, but also for people suffering from anxiety disorders, eating disorders, sleep disorders, addictions or chronic fatigue syndrome" ⁵ .

Does mindfulness have side effects?

For all the benefits of mindfulness practice, there is also the risk of side effects from meditation. Research from Bangor University concludes that up to 25% of people practicing mindfulness may experience them ⁶ . These are feelings such as anxiety, fear, negative emotions or thoughts, a changed image of oneself or the world.

This research was examined by Zuzanna Ziomecka, a well-known Polish mindfulness trainer. She accused publications on the negative effects of meditation of being superficial and lacking sources. He points out that the study participants who most often experienced negative effects of meditation had a high level of repetitive negative thinking about life in general. Moreover, they only engaged in specific types of meditation, such as vipassana ⁷ .

Other studies8 ^show that meditation may lead to a feeling of separation from reality . Ziomecka also commented on these studies, explaining that in meditation, as in everything, you can "overtrain". In this particular case, it may lead to a dulling of feelings and emotions, and in extreme situations it may lead to a sense of isolation ⁹ .

To summarize: there is a lot of research that confirms the positive effects of mindfulness practice. But it is important to exercise moderation and, if in doubt, consult a doctor or therapist.

Bibliography:

1. Gu J., Strauss C., Bond R., Cavanagh K., “How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review, 2015
2. “How does mindfulness work?”, Institute of Integral Psychotherapy, accessed December 13, 2021.
3. Babij K., “MBSR or MBCT – which training to choose?”, May 31, 2018, Spokojna Głowa Psychotherapy Center.
4. “Mindfulness-Based Cognitive Therapy – Mindfulness-Based Cognitive Therapy”, Polish Mindfulness Society, accessed December 13, 2021.
5. As above.
6. Schlosser M., Sparby T., Vörös S. et al., “Unpleasant meditation-related experiences in regular meditators: Prevalence, predictors, and conceptual considerations,” May 9, 2019
7. “Negative effects of meditation. Facts and sources", zuzaziomecka.com., April 7, 2021
8. Britton WB, “Can mindfulness be too much of a good thing? The value of a middle way. Current Opinion in Psychology, 2019
9. “ Negative effects of meditation. Facts and sources", op. cit.