Mindfulness-Based Stress Reduction (MBSR)

Mindfulness-Based Stress Reduction (MBSR)

Many have seen the t-shirt with the caption: Stressed, Depressed but Well-Dressed. The following short essay looks at ways of reducing stress and also depression, by ways additional to pharmacotherapy. For example, Mindfulness-Based Stress Reduction (MBSR) is a program and technique that is aimed at reducing the symptoms associated with depression, stress and anxiety. Goldin and Gross (2010) explain that the effect is achieved by a change in cognitive-affective processes. MBSR was developed by Kabat-Zinn around 1990.

Thus, mindfulness training is increasingly important in the clinical setting, as it helps with symptomatology of many disorders. For instance, in depression or schizophrenia, a combination of medication with other therapy, such as Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT) gives the best results. MBSR seems to have a positive impact on Social Anxiety Disorder (SAD).

Stress Reduction. Photo by Elena

MBSR is distinct from other therapies and interventions, and includes meditation as well as hatha yoga. Meditation practices involve breath and body focused attention, being present in the moment, shifting between sensory modalities and realizing the transient nature of sensations. Walking and eating meditation are also part of the techniques employed by MBSR. Formally, MBSR includes focused attention and open monitoring.

The literature appears in agreement that the intervention is effective at reducing stress, anxiety and depressive states; however, there remains a debate as to how this is achieved since emotion regulation covers a vast array of strategies. Five clusters of emotion regulation strategies emerge, including:

• situation selection
• situation modification
• attentional deployment
• cognitive change
• response modulation

Accordingly, MBSR seems to involve attentional deployment. In individuals with SAD, MBSR appears as effetive or more effective than Cognitive Behavioural Group Therapy (CBGT). Goldin and Gross (2010) conducted a study to view the effects of MBSR on SAD symptomatology. The study showed that MBSR significantly reduced social anxiety, negative self-views, increased self-esteem and decreased rumination, as well as, depression.