Over the
years, there have been numerous articles about professionals and burn out. The general public is becoming aware of burn
out. And the one modality that can help
both groups deal with stress is mindfulness-based stress reduction or MBSR.
Dr. Jon
Kabat-Zinn first created MBSR in 1979 at the University of Massachusetts
Medical Center. The National Institutes of Health's
National Center for Complementary and Alternative Medicine has provided a
number of grants to research the efficacy of the MBSR program in promoting
healing. Completed studies have found that pain-related drug utilization
was decreased, and activity levels and feelings of self-esteem increased, for a
majority of participants.
For a history of the Center for Mindfulness at UMASS,
click here
Studies of
health care providers who use MBSR suggest that there is a decreased perception
of stress and greater self-compassion. Job burnout and psychological stress
were also decreased.
So just
what is MBSR and how does it work?
MBSR is a
behavioral program that uses the psychological concept of mindfulness to help
with coping skills, reduce pain and increase mental focus. Juliet Adams, founder of mindfulnet.org explains
mindfulness through the ABC’s of Mindfulness:
A. is for
awareness. Becoming more aware of what
you are thinking and doing – what’s going on in your mind and body.
B. is for “just
being” with your experience. Avoiding
the tendency to respond on auto-pilot and feed problems by creating your own
story.
And
C. is for
seeing things and responding more wisely.
By creating a gap between the experience and our reaction, we can make
wiser choices.
MBSR
includes developing a sense of peace, heightened awareness, and tranquility through regular meditation and
relaxation. MBSR helps to cope
emotionally and physically with everyday stress, challenges and demands. It is bringing awareness to the present
moment – while trying to not allow your mind to wander onto other topics past
or future. In his Center, Kabat-Zinn has
seen over 18,000 individuals who have reported a decrease in physical symptoms
of stress, increased ability to relax, reduction in pain levels, greater energy
and enthusiasm for life, and improved self-esteem.
Part of MBSR involves breathing - not unlike Lamaze! Watch Dr. Kabat-Zin here:
References
and resources:
Davis, D.M.
and Hayes, J.A. (2012) What are the
benefits of Mindfulness. American Psychological Association. Vol
45, No 7.
Fjorback,
L.O. (2012) Mindfulness and bodily distress.
Danish Medical Journal.
Goodman,
J.H. et al. (2014) CALM Pregnancy: results of a pilot study of
mindfulness-based cognitive therapy for perinatal anxiety. Archives of Womens Mental Health.
Shapiro, S.
et al. (2005) Mindfulness-based Stress Reduction for Health Care Professionals:
Results from a Randomized Trial. International Journal of Stress Management Vol.
12, No 2. 164-176.
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