Mindfulness Meditation Can Reduce Stress, Anxiety, and Depression

MENTAL HEALTH NEWS

By Chris Sovey

RN, BSN

In our modern society we are always on the go, go, go! As a result, we miss out on some of the most precious moments in life. For example, when was the last time you really tasted your food? I mean REALLY tasted it... experienced it fully, with all your senses? I'm sure you've heard of the famous study regarding popcorn in the movie theater. In this study, random subjects were given stale popcorn while watching a movie. Throughout the entire time they were eating the popcorn, they had no idea that it was well past it's expiration. It is a perfect example of how little we pay attention to important environmental cues in life, and how oblivious we are to our own bodies. Fortunately, we can gain much insight into the world around us (and in us) through mindfulness meditation.

What is mindfulness? "Mindfulness is the awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to things as they are" (Williams, et. al, 2007). What are we paying attention to? It can be anything, but usually it is focusing on particular details that increase our awareness of ourselves and our mode of being. We engage in meditation to shift away from the "doing" mode of life, and engage in the "being" mode. This concept is a little difficult to grasp at first without some proper background, but it really starts to make a lot of sense once you read a little about it.

There are several mindfulness exercises, and the core practice behind mindfulness is focusing on your breathing. If you can hone in on these skills, and simply view thoughts as passing mental events, you can achieve some amazing results with mindfulness meditation. We don't meditate to feel better, but a fortunate "side effect" of this practice is improved mood (Tsang, et. al, 2008).

A recent systematic review of twelve randomized clinical trials by Tsang, Chan, and Cheung, concluded that mindfulness meditation helped alleviate depression. Another pilot study concluded the same results, and also suggested positive benefits for stress, anxiety, and a general sense of well-being (Smith, et. al, 2008).

In order to fully understand the true benefits of Mindfulness meditation, you need to learn the basics. There are a lot of teachers, CDs, books, and programs out there, and one is not necessarily better than another. I suggest you just try one. Jon Kabat-Zinn from the University of Massachusetts Medical School is regarded highly as an expert in this subject. His research in the matter of mindfulness has withstood rigorous science standards, and he has refined his programs over the last 20 years. If you are suffering from depression I recommend starting out with the book: The Mindful Way Through Depression by Williams, Teasdale, Segal, and Kabat-Zinn. It includes an exercise CD in addition to the book, and is an excellent introduction to mindfulness. If you are just curious about Mindfulness, I suggest the CD: Mindfulness for Beginners by Jon Kabat-Zinn.

Cheers to your health!

Disclaimer: Most postings on this blog are opinion-based. Information on this blog is not meant to serve as medical advice. Always consult with your healthcare provider before implementing any opinions presented on this blog.

References:

Smith, BW, Shelley, BM, Dalen, J, Wiggins, K, Tooley, E, & Bernard J. (2008). A Pilot study comparing the effects of mindfulness-based and cognitive-behavioral stress reduction. Journal of Alternative and Complementary Medicine, 14(3), 251-258.

Tsang, HW, Chan, EP, & Cheung, WM. (2008). Effects of mindful and non-mindful exercise on people with depression: a systematic review. British Journal of Clinical Psychology, 47, 303-322.

Williams, M, Teasdale, J, Segal, Z, & Kabat-Zinn, J. (2007). The Mindful way through depression: freeing yourself from chronic unhappiness. New York, NY: Guildord Press.