Mindfulness-based stress reduction

Mindfulness -Based Stress Reduction ( Mindfulness- Based Stress Reduction - MBSR ) is a in the late 1970s developed by the molecular biologist Jon Kabat-Zinn in the U.S. program for stress management through targeted steering of attention and development, practice and stabilization extended mindfulness. Parts of the program, are used in various behavioral therapy and psychodynamic psychotherapy methods.

Method

In hospitals MBSR is carried out within the framework of an eight -week program with two and a half hour group sessions and a final day of the exercise in silence. There will be a formal exercise practice of 45 minutes daily. The course requires personal initiative and dedication of the participants. The effect during the hospital stay to be transferred to the actions and behavior in everyday life.

The program contains the following exercise elements:

  • The practice of mindful body awareness ( body scan )
  • The gentle and attentive performing a number of yoga postures
  • Learning about and practicing the "silent sitting" ( sitting meditation )
  • Heedful run slower movements, such as in the form of traditional walking meditation
  • A three-minute mindfulness practice ( Breathing Space)
  • Maintaining mindfulness in everyday activities.

The exercises of mindful body awareness were derived from physical therapies and body psychotherapeutic methods; Yoga is in the Hindu tradition, the sitting meditation and walking meditation are borrowed from the Buddhist meditation practice ( Zazen and Vipassana ). In all the exercises in the foreground is the non-judgmental acceptance of what is perceptible even at the moment. These can be physical sensations ( eg, pressure, tingling), feelings ( Angenehmsein, Unangenehmsein ), emotions (eg, fear, sadness ), moods, sensations and thoughts.

Effect

The MBSR training acts nonspecifically on the psychosomatic overall health. In clinical studies, positive effects of MBSR courses in the treatment of chronic pain, frequent infections, anxiety or panic attacks, depression, skin disorders, insomnia, headaches and migraines, stomach problems and the burn- out syndrome could be detected.

The effect of mindfulness -based stress reduction is now well understood. A meta- study from 2010 shows that MBSR mental suffering of chronically ill patients can relieve a little. Similar results were a meta- study of 2011: MBSR help to cope better with illness and reducing stress, anxiety and depression. The experiences, the participants of the course, also have an effect on the long-term success.

Application

Elements of the MBSR courses are used for example in the context of dialectical behavioral therapy ( DBT) by Marsha M. Linehan for the treatment of borderline personality disorders, as well as mindfulness -based cognitive therapy for depression ( MBCT ). Mindfulness-based exercises of body awareness also play in the treatment of post-traumatic stress disorder a role, eg in the framework of psychodynamic imaginative trauma therapy ( PITT ) by Luise Reddemann. The applied mindfulness -based methods are not suggestive or auto-suggestive techniques such as autogenic training, positive thinking or mental training.

Mindfulness (psychology) Asana Kinhin Mindfulness-based cognitive therapy Autosuggestion Positive mental attitude Freiamt Jack Kornfield Goldmann (publisher)
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