MBSR against stress: exercises, goals, meditation

MBSR is the abbreviation for mindfulness-based stress reduction. This concept can help you cope better with stress and negative emotions. Here you can find out more about the content and effect of the training method.

The abbreviation MBSR stands for “Mindfulness-Based Stress Reduction”, that is, mindfulness-based stress reduction. It is a program that includes various types of meditation, yoga elements and other mindfulness exercises. The aim is to consciously direct attention and thereby develop more calm and serenity. You can find out more about the background to the term mindfulness in the article Mindfulness: The difficulty of being in the here and now.

In the 1970s developed US scientist Jon Kabat-Zinn launched the MBSR mindfulness program. According to his theory, people should practice MBSR daily for a period of eight weeks. There are also special MBSR centers with intensive courses where experts guide you through the program.

Under certain circumstances, health insurance companies also support such courses financially, for example as a preventive measure. Alternatively, you can also do MBSR at home, for example with the help of appropriate CDs and books.

MBSR: This is how the program works

The MBSR program mainly consists of the following mindfulness exercises:

• Body scan: In doing so, you direct your attention one after the other to each individual part of your body and learn to perceive physical sensations consciously and without judgment.
• Sitting meditation: Here you should practice sitting quietly. In the course of meditation you perceive how thoughts and feelings come and go without evaluating or analyzing them. You can find out exactly how a meditation works in the article Learning meditation: tips for beginners.
• Walking meditation: In this type of meditation you slowly and consciously put one foot in front of the other and perceive every movement and sensation of your body.
• Yoga: Some gentle yoga positions are also part of MBSR. As a beginner: you can read into this article: Yoga for Beginners – these tips will get you started.

As part of the program, you will also learn important ones Breathing techniques know and deal with the question of how you can make your everyday life more mindful. At some MBSR centers, for example, the Eating meditation a role. In doing so, you consciously consume your food while activating all sensory organs.

MBSR: positive effects on health

Various studies show the positive effects of MSBR on our mental health:

• A Study from 2010 examined the effects of MBSR on patients suffering from social phobias and anxiety disorders. After eight weeks, the researchers were able to prove that depression and feelings of anxiety had decreased among those affected. The self-esteem had also improved.
• Another Study from 2018 examined the effects of MBSR on injured athletes. After eight weeks, there was an increased pain tolerance among athletes who had regularly completed the program. The researchers therefore recommend MBSR as a useful addition to the rehabilitation process.
• A 2010 meta-study confirms the positive effects of MBSR on the mental health of chronically ill patients. It showed (albeit to a relatively small extent) that the mindfulness program could alleviate depression and anxiety.
• A Pilot study from 2007 concludes that MBSR can help people quit smoking. The meditations apparently made it easier for the participants to maintain their nicotine abstinence. In addition, the program lowered those affected by stress.

How exactly does MBSR work?

But what is the reason for the positive effects of mindfulness training? According to the Munich company MBSR trainer Wolff the core of MBSR is to perceive and accept feelings and thoughts. This makes it easier to process negative perceptions such as pain, fear and anger. Instead of trying to suppress or numb them, you should simply accept them without judgment. Mindfulness training also helps to break negative spirals of thought and to take a different perspective on one’s own life situation.

In order to benefit from these positive effects, you have to learn the basic techniques of MBSR carefully and practice them again and again. Also, keep in mind that while mindfulness exercises can help reduce stress and anxiety, they are not a substitute for therapy. If you notice that you need professional support in your situation, you should definitely seek help from experts.

Read more on Techzle.com:

• Meditation to Fall Asleep: Here’s How
• Mindfulness: 5 recommended meditation apps
• Think positive: How to learn and get rid of negative thoughts