Practicing Mindfulness Can Reduce Depression, Anxiety, and Stress
If you’ve heard the term “mindfulness” before, it may have conjured an image of peo-ple seated cross-legged on a mat with their hands in a particular position on their knees and their eyes closed as wisps of incense smoke drift by. If so, it’s time to update your image of what mindfulness is, what it can do—and to investigate whether it may be beneficial to your health.
“Mindfulness can be defined as nonjudgmental, moment-to moment-awareness, or the ability to pay attention deliberately, on purpose, and in the present moment,” explains Susan Evans, PhD, professor of psychology in clinical psychiatry at Weill Cornell Medical College.
And, researchers have found that participating in an online mindfulness course reduced feelings of depression, anxiety, and stress (BMJ Open, Nov. 29, 2013). The course, which costs $95, can be accessed by visiting the Website at www.bemindfulonline.co.uk.
A THREE-MINUTE MINDFULNESS EXERCISE
Minute 1: Bring awareness into the present moment and notice any thoughts. Just notice your thoughts, perhaps like watching them across a movie screen; resist the urge to get caught up in the content of your thoughts.
Minute 2: Let go of your awareness of thoughts and bring your awareness to your breath. Become aware of the sensations of your breath at your nostrils. When your mind goes off your breath, simply notice and bring your awareness back to your breath.
Minute 3: Expand your awareness from your breath to your body. Become aware of your body
as a whole, and notice any bodily sensations you are feeling.
“Intriguing” results
“The study is intriguing, and it may have significant implications for disseminating a therapeutic intervention to individuals who are unable to attend a mindfulness course in person,” says Dr. Evans. For example, an online mindfulness program may be a good option for anyone who is disabled or, for some other reason, such as geographical barriers or lack of transportation, cannot attend an in-person mindfulness course.
In addition to reduction in symptoms among participants, the authors found a correlation between the amount of time participants practiced and symptoms; those who practiced more had a greater reduction of symptoms.
Dr. Evans notes that the major limitation to the study is that participants were not randomized to a control group, so the authors cannot definitively attribute the positive outcomes they observed to the mindfulness course.
More about mindfulness
The origins of mindfulness stem from Eastern traditions and philosophies, such as Zen Buddhism. The mindfulness-based stress reduction (MBSR) program was developed in the late 1970s by Jon Kabat-Zinn and colleagues at the Center for Mindfulness at the University of Massachusetts Medical Center. The program involves intensive training in mindfulness meditation. The program is separated from any religious, cultural, and/or philosophical teachings.
“MBSR has been widely accepted as a therapeutic approach in traditional medical healthcare settings throughout the U.S. and other countries around the world,” notes Dr. Evans.
Other benefits
There are many health benefits associated with mindfulness training, including bolstered immune function-ing, improved memory and cognition associated with increases in gray matter density in the brain, reduction in stress hormones, such as cortisol, and an increased sense of well-being,” says
Dr. Evans.
Cautions
While an online mindfulness program may help you feel less anxious and improve your mood, it is not a substitute for professional care. If you have significant symptoms of depression or anxiety, seek help from a licensed mental health professional.
“These symptoms may include persistent sad mood, loss of interest and pleasure in daily activities, ruminating over past failures, thoughts of life not being worth living, obsessions/compulsions or panic symptoms that interfere with functioning, and/or substance abuse or dependence,” notes Dr. Evans.
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