WHAT IS MBSR?
MBSR is an eight-week evidence-based program that offers intensive mindfulness training to assist people with stress, anxiety, depression and pain. Developed at the University of Massachusetts Medical Center in the 1970s by Professor Jon Kabat-Zinn, MBSR uses a combination of mind-fulness meditation, body awareness, yoga, and exploration of patterns of behavior, thinking, feeling and action.
WHAT TO EXPECT DURING MBSR
Each MBSR program is eight-weeks long and includes:
One orientation class
Eight weekly classes
One daylong silent retreat
Daily at-home practice
Guided meditation recordings
During your classes and retreat, you’ll learn stress-reduction techniques through guided instructions and group dialogue. These include mindfulness meditation, gentle stretching and yoga.
BENEFITS OF MBSR
MBSR is supported by a wide body of research showing that it is effective at addressing chronic pain, anxiety, depression and general stress reduc-tion. MBSR is ideal for cultivating greater aware-ness of the unity of mind and body. It is designed to help you achieve health and well-being in the face of stress, pain or illness
Reduction in chronic pain and other symptoms
MBSR can improve symptoms of the following conditions:
- Chronic pain
Improved quality of life
MBSR can also help:
- Reduce stress caused by major or everyday stressors
- Increase mental focus
- Empower you to play an active role in your own health and well-being
IS MBSR EVIDENCE-BASED?
Yes. MBSR is based on a framework of psychological science and is on the cutting edge of mind, body and integrative medicine. Published research has shown that meditation and relaxation training can be powerful aides to the conventional medical treatment of many disorders. Over 18,000 participants with all manner of diagnoses have successfully completed the eight-week course, and 1,400 physicians have referred patients to this program. Published evaluations of the medical outcomes resulting from patient participation have shown a 35 percent reduction in the number of medical symptoms and a 40 percent reduction in psychological symptoms.
THE EVIDENCE FOR MBSR
- Mindfulness-Based Stress Reduction is a program developed by Jon Kabat-Zinn, PhD, to reduce stress and improve overall well-being. It was initially developed to aid the chronically sick.
- 79 percent of meta-analysis and systematic reviews found MBSR to have a positive effect on symptom management, mental health and quality of life.
Evidence has also shown MBSR helps:
Anxiety & depression
MBSR isn’t a cure-all, but it is a great, evidence-based resource with broad mental health benefits. Through focus on the breath, awareness and sensations, MBSR cultivates nonjudgmental, present-moment awareness.
CLINICAL OUTCOMES FOR MBSR
Coronary Artery Disease
Patients in standard cardiac rehabilitation regimens have shown a reduction in mortality (41 percent decrease during the first two years), morbidity, psychological distress and some biological risk factors (lipid, weight, blood pressure, blood glucose).
Reduction in blood pressure comparable to changes produced by medication or weight loss, sodium restriction and increased exercise.
Decreased depression, anxiety, anger and confusion in outpatient cancer patients. Significant improvements in survival rates of melanoma and metastatic breast cancer patients.
Reduction in pain and its inhibition of patients’ everyday activities. Pain-related drug utilization decreased, and activity levels and self-esteem increased.
Type 1 Diabetes
Significantly lowered glucose levels in patients with poorly controlled type 1 diabetes.
Clinically reduced symptoms of anxiety, psychological distress and secondary depression.
Improved the functional status and frequency of asthma attacks as well as adherence to treatment.
Reduction in headache activity.
Effective in significantly reducing the recurrence of major depressive episodes in patients who have been treated for depression.