Introduction
Living in today’s fast-paced society can undoubtedly be a stressful experience. With hundreds of tasks to attend to, people often feel like they’re stretching themselves too thin. Surprisingly, even children are facing higher levels of stress than ever before. For many, mindfulness-based stress reduction (MBSR) can be an effective and natural pathway to relief. This article will provide an overview of MBSR, including the benefits of using the practice, its potential challenges, crafting a personal plan to embrace stress relief, tips for implementation, and the first step towards embracing this form of stress relief.
Releasing Stress: Introducing Mindfulness-Based Stress Reduction
Mindfulness-based stress reduction (MBSR) dates back to 1979 as a form of therapy developed by Dr. Jon Kabat-Zinn. The practice is rooted in Eastern philosophies, such as Buddhist meditation, mindfulness meditation, and yoga. These practices, centering around the idea of being in the present moment, involve being aware of one’s thoughts, emotions, and physical sensations. Essentially, MBSR involves exploring voluntary acceptance and awareness of one’s inner experience. The practice focuses on non-judgmental and non-evaluative awareness of the present moment, and can be used by individuals to reduce their emotional reactivity, increase emotional resilience, and improve overall awareness of being alive. In essence, it seeks to help individuals be less reactive and more proactive when faced with stressors.
The Benefits of Mindfulness-Based Stress Reduction
Studies have shown that MBSR is generally successful in reducing stress, especially with chronic stressors like medical illnesses, work pressures, and relationship difficulties. Several other studies have also shown that mindfulness can improve psychological well-being, enhance mental health, and mitigate the effects of psychological problems, such as depression and anxiety. Perhaps most importantly, mindfulness can help individuals gain insight into their emotions, and to better navigate difficult situations. This can be especially beneficial when it comes to self-reflection and being aware of one’s own thoughts and emotions. As a result, a positive mindset, improved energy levels, and flexibility can all be obtained.
Obstacles to Achieving Mindfulness-Based Stress Reduction
While MBSR can provide great benefits to those practicing it, there are a few obstacles that individuals might need to overcome to fully embrace mindfulness. For example, some people find it difficult to access their present moment experience due to a number of challenges, such as a very busy lifestyle, mental noise, or an excessive focus on the future. In order to be successful with MBSR, individuals need to be able to take a pause and an inward look.
Time Commitment
Another obstacle is the time commitment. Learning and practicing MBSR can take a good amount of time and effort. Most people in today’s busy world might find it difficult to dedicate adequate time for the practice.
Lack of Guidance
Finally, some individuals may find themselves struggling with MBSR due to a lack of guidance as they embark on their journey towards stress relief. It is important to have a reliable and knowledgeable mentor to help guide you through the process.
Crafting a Personal Plan to Embrace Mindful Reduction
For those wishing to reap the benefits of MBSR, they should first craft a personal practice plan and then implement it. This plan should cover the who, what, when and how of the practice.
Who
When crafting a personal MBSR plan, it is important to consider who will be involved. Are you embarking alone on this journey or are you being supported by your friends and family?
What
What activities do you plan to practice to strengthen your mindfulness? Examples of activities include meditation, yoga, and journaling.
When
If you want to make real progress, doing a little bit each day is key. Figuring out how much time each day you can afford is the next step.
How
Finally, decide and plan how to do it. While some activities, such as meditation or journaling, can be done solo, others, such as yoga, may require a teacher.
Tips for Implementing Mindfulness-Based Stress Reduction
To successfully implement mindful practices, here are some helpful tips to follow:
- Staying committed: It’s important to be realistic and stay patient with yourself. There is no magic wand that will make stress disappear overnight. It takes discipline and effort.
- Repeating the process: It’s not enough to just set up an initial plan. Make sure that you continue to assess your plan and Repeat the process, if necessary.
- Releasing expectations: During this journey, releasing expectations of perfectionism can be an asset. Expectations of perfectionism can often be the cause of additional stress.
- Using deep breathing: Practicing deep breathing can be a great way to stay mindful and relaxed. In times of stress, focus on your breath and take slow, deep inhales and exhales.
Taking the First Step Towards Stress Relief
Making a conscious decision to reduce stress can be the most important step. Once the decision has been made, be sure to use all the tools available, whether it’s reading articles, consulting with professionals, or joining online programs and communities. It is also important to note that this is a personal journey and each individual is different. For some, a few days of practice might yield results, for others it may take months or even years. The key is to continue being open to learning and making adjustments to your practice as needed.
Conclusion
Mindfulness-based stress reduction (MBSR) can be an effective pathway to relief for those struggling with stress. The practice is rooted in Eastern philosophies and can be broken down into four main components: being aware of one’s thoughts, emotions, and physical sensations; non-judgmental and non-evaluative awareness of the present; exploring voluntary acceptance; and embracing a positive mindset. By understanding the benefits of MBSR, finding sources of guidance, crafting a personal plan, embracing helpful tips, and taking the first step, individuals can slowly transition towards a stress-free lifestyle. Whether you’re a child, trying to find relief from today’s fast-paced society, or an adult, trying to figure out how to better manage your stressors, embracing mindfulness-based stress reduction is worth considering. Through its calming effects, reduce stress, and greater understanding of one’s emotions, there’s plenty to gain.
