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What Is Mindfulness-Based Stress Reduction?
It also discusses ways you could practice mindfulness techniques on your own.
Since it was founded, MBSR has gained popularity.
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What Happens in an MBSR Session
An MBSR program typically runs once a week for eight weeks.
The length of each session depends on the program, but usually, they last two to three hours.
During each session, a certified instructor teaches participants amindfulness technique, which they practice together as a group.
During MBSR sessions, individuals strive to cultivate a greater awareness of the present moment.
MBSR is intended to be done in a group setting with a certified instructor.
However, practicing mindfulness techniques on your own is also part of the program.
Several studies have noted that MBSR helped improve the quality of life for people dealing with lower back pain.
MBSR may also help people struggling with headaches ormigrainesexperience animproved quality of lifeand reduce pain-catastrophizing.
(Pain-catastrophizing is when a person reports exaggerated levels of pain and/orfeels helplessin relationship to their pain.)
Mindfulness can improve the subjective experience of pain.
Feeling any resistance to your emotions or the urgency to act right away in a stressful situation?
This may help lower stress levels and promote relaxation.
Though it may be challenging at first, MBSR can help strengthen the skill to remain in the present.
For instance, many of us unknowingly repressself-critical thoughtsand difficult feelings.
When practicing MBSR, participants tune into their inner worlds and feel more accepting of their thoughts and feelings.
This may helpreduce the severity of anxietyand depression symptoms.
If you or a loved one are in immediate danger, call 911.
For more mental health resources, see ourNational Helpline Database.
One study found that mindfulness techniques had a positive impact on reducingage biasandracial biasas measured by implicit association tests.
Cognitive Improvements
Research suggests that mindfulness-based approaches have cognitive benefits.
Consult with an instructor if you’re concerned about performing a certain movement or position.
As a result, you may experience intense emotions such assadness,anger, orfearduring or after MBSR.
Talk to the instructor and/or a mental health professional if you’re having trouble processing emotions that come up.
Alternatives and Variations
There are different versions or adaptations of MBSR designed to treat specific conditions.
MBCT was developed specifically for people who’ve had depression.
It’s a treatment bang out meant to prevent recurring episodes of depression.
Mindfulness-based relapse prevention(MBRP) is for people who have experienced substance use or addiction.
The mindfulness techniques used in MBRP are aimed at helping individualsovercome substance cravingsandcope with triggersfor using substances.
If MBSR or its variations aren’t for you, you could trycognitive behavioral therapy(CBT).
Become extra aware of what you’re doing.
For instance, when washing the dishes, focus on how the experience affects your senses.
Remember, mindfulness is completely about your individual experience andyour acceptance of that experience.
You may even create new ways of being mindful that work for you.
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