Mindfulness-based Stress Reduction (MBSR)

Mindfulness is the art of just doing one thing at a time. If you read job-postings for employment in the United States, it is common to see “must be able to multi-task” and “be able to work under pressure” listed among necessary qualifications. The truth is juggling a hundred things during the day leads to chronic stress and reduced productivity. Multi-tasking is a thing of the past. Uni-tasking is the cool thing to practice now!


When you practice mindfulness, you focus on one task at a time and be fully present completely experiencing what is happening in the moment. MBSR is increasingly being considered a viable complement to conventional healthcare. Research conducted in both the corporate and clinical settings indicates incorporating MBSR programs help to:

  • Reduce: anxiety * blood pressure * BMI * depression (symptoms & rates of relapse) * pain * stress
  • Improve: cognitive function * concentration * focus * immune function * quality of life
  • Increase grey matter & decrease hippocampal atrophy

 

Mindfulness means paying attention in a particular way on purpose in the present moment and non-judgmentally. ~Jon Kabat-Zinn



RESOURCES:
BOOKS

 

The Mindful Way through Depression: freeing yourself from chronic unhappiness by Mark WilliamsJohn TeasdaleZindel SegalJon Kabat-Zinn

 

 

MOVIES

Mindfulness: Be Happy Now
 is a documentary that was made to share the practice of mindfulness with those who might not know where to start.

 

CLINICAL STUDIES
Baer RA et al. Using self-report assessment methods to explore facets of mindfulness. Assessment. 2006 13(1), 27–45.
Carlson LE et al. Impact of MBSR on sleep, mood, stress & fatigue symptoms of cancer outpatients. Int J Behave Med. 2005 12(4): 278-85
Davidson et al. Alterations in brain & immune function produced by mindfulness meditation. Psychosomatic medicine. 2003. 65: 564-70
Farb et al. Attending to the present: mindfulness meditation reveals distinct general modes of self reference. Social Cog & Affective Neuroscience. 2007 2: 313-22
Goyal M et al. Meditation Programs for Psychological Stress & Well-being: A Systematic Review and Meta-analysis. JAMA Intern Med. 2014;174(3):357-368
Hoge E.A. et al. Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder: Effects on Anxiety and Stress Reactivity. J of Clin Psychiatry. 2013
Holzel BK et al. Mindfulness practice leads to increases in regional brain gray matter density. J of Psychiatry Research. 2011. 191(1): 36-43
Ma SH, Teasdale JD. Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Journal of Consulting and Clinical Psychology. 2004. 72: 31–40
Moore et al. Regular, brief mindfulness meditation practice improves electrophysiological markers of attentional control. Front. Hum. Neurosci., 10 February 2012
Parswani et al. MBSR program in coronary heart disease: A randomized control trial. Intl J of Yoga. 2013. 6:2
Taylor BL et al. The Effectiveness of Mindfulness-Based Interventions in the Perinatal Period: A Systematic Review and Meta-Analysis. PLoS One. 2016; 11(5)
Teasdale JD et al. (2000) Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. J of Consulting & Clin Psych. 2000. 68: 615–623
Wells RE et al Meditation for Adults with Mild Cognitive Impairment: A Pilot Randomized Trial. 2013. J Am Geriatr Soc. 2013 Apr; 61(4): 642–645.