Although evidence is still being gathered, there is a sufficient amount of individual research conducted on MBSR (mindfulness-based stress reduction).
What the science and research say
During the past three decades, reviews carried out by peers have suggested that MBSR could be beneficial in addressing the following issues:
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physical health
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stress
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depression
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anxiety
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emotional exhaustion and burnout
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sleep quality
Physical health
There is some proof indicating that MBSR may aid in the management of persistent illnesses and discomfort.
A 2011 systematic review Several trials concentrating on patients suffering from chronic ailments such as cancer, HIV/AIDS, high blood pressure, and skin disorders have demonstrated that MBSR has the potential to enhance their condition and efficacy in dealing with a range of clinical challenges.
A randomized-controlled trial conducted in the year 2019. on individuals with osteosarcoma Research conducted on a form of bone cancer indicated that the use of MBSR in combination with music therapy may have the ability to decrease pain.
A study conducted in 2020 analyzed randomized controlled trials. The results suggested that MBSR was able to lower blood pressure when measured in a medical environment but did not exhibit a noticeable decrease in blood pressure when measured outside of a clinical setting.
A 2021 meta-analysis The MSBR showed potential as a useful treatment that could decrease diastolic blood pressure.
Mental health
In recent times, research findings suggest that MBSR may have a positive impact on mental health, although there have been studies with contradictory outcomes.
A 2019 review of research on MBSR and women with breast cancer. It was recommended that undergoing MBSR could have a minor positive effect on anxiety and depression, and also improve the quality of sleep. However, experts stated that there may not be a noticeable improvement in anxiety and depression for up to two years following the MBSR treatment.
The results of another study exploring the impact of an 8-week MBSR program on those aged 60-65 demonstrated that it was an economical strategy for mitigating stress and managing both work and personal life leading up to retirement.
A small 2018 survey-based study conducted on 100 psychiatric nurses indicated that practicing MBSR can reduce work-related stress, anxiety, and depression while also improving overall mental health.
A systematic review In the same year, it was indicated that MBSR has the potential to improve employees’ mental well-being. Scholars observed diminished instances of:
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emotional exhaustion
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stress
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psychological distress
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depression
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anxiety
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occupational stress
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sleep disturbance
Another trial that was conducted in 2018 which utilized randomization and control groups. The study concluded that MBSR did not lower the levels of emotional exhaustion in Dutch residents of medical, surgical, and primary care. However, it was observed that residents who initially had a high level of emotional exhaustion appeared to gain from the practice of MBSR.
The assessment in a 2018 study showed that there is insufficient and weak evidence that Mindfulness-Based Stress Reduction (MBSR) could alleviate feelings of depression and anxiety among those who care for individuals with dementia, but only in the short run. The authors recommended further and better-quality research to be conducted.
A same randomized controlled trial conducted in the year 2019. The aforementioned study on patients suffering from osteosarcoma indicated that MBSR may reduce their anxiety levels and improve the quality of their sleep.
In general what MBSR can it help with?
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attitude and mindset
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commitment and perseverance
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creating of new patterns of thinking
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behavior and habit changes
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mental clarity
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providing a sense of community
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self-efficacy, or belief in yourself
In a nutshell, mindfulness is useful for improving mental health and reducing stress levels. By practicing mindfulness, individuals can become more aware of their thoughts and emotions, and learn to manage them in a healthier way.
Mindfulness can also improve focus and concentration, leading to increased productivity and better decision-making. Additionally, research has shown that regular mindfulness practice can have long-term benefits for overall well-being, including improved relationships, better sleep, and reduced symptoms of anxiety and depression. Overall, incorporating mindfulness into daily life can have a positive impact on both mental and physical health.
