The health benefits of mindfulness-based stress reduction

Mindfulness-based stress reduction (MBSR) is a treatment that combines meditation and yoga. Mindfulness-based stress reduction methods were developed by Dr. Jon Kabat-Zinn in the 1970s to address unconscious thoughts, feelings, and behaviors that are believed to increase stress and damage health.

What does it involve

Mindfulness-based stress reduction is an eight-week program involving mindfulness meditation and yoga training. Participants usually meet once a week.

In mindfulness meditation, individuals strive to develop greater awareness of the present moment. By increasing mindfulness, mindfulness-based decompression participants aim to reduce their overall arousal and emotional response, and obtain a deeper sense of calm.


It is said that mindfulness-based stress reduction is beneficial to individuals dealing with the following health conditions or problems:

  • ADHD
  • anxiety
  • Frustrated
  • Chronic pain
  • pressure
  • fatigue
  • anger
  • Headache
  • hypertension
  • Sleep problems


The following are the potential health benefits of mindfulness-based stress reduction tested by scientific research institutes:

relief the pain

According to a study published in 2010, mindfulness-based stress reduction may help relieve pain and improve mental health in patients with chronic pain. Researchers found that study members with arthritis experienced the greatest improvement in their health-related quality of life after treatment and were receiving mindfulness-based decompression, while participants with chronic headache/migraine had the least improvement.

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Stress management

In a report published in 2009, scientists evaluated 10 studies on mindfulness-based stress reduction and found that the program can reduce stress levels in healthy people. MBSR also seems to reduce anxiety and increase empathy.

Better sleep

According to a report published in 2007, some studies indicate that MBSR may help reduce certain factors (such as worrying) that cause sleep problems. However, in their analysis of seven studies of mindfulness-based stress reduction and sleep disorders, the authors of the report found insufficient evidence that MBSR can significantly improve sleep quality and duration.

Depression recurrence prevention

Research also shows that mindfulness methods may help prevent recurrence of depressive symptoms. Because this mindfulness-based approach focuses on changing negative thinking patterns, it can help prevent people from having negative thoughts and beliefs about themselves. A study found that mindfulness-based cognitive therapy is as effective as antidepressants in preventing the recurrence of depression.

Reduce bias

Another benefit of mindfulness-based methods is that they can often help people overcome pre-existing associations, such as prejudiced beliefs. A study found that, as measured by implicit association tests, mindfulness skills have a positive effect on reducing age and racial prejudice.

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Cognitive improvement

Research has also shown that methods based on mindfulness may also have cognitive benefits. A study found that four sessions of meditation training can improve language fluency, mood, visual coding and working memory. Visual spatial processing and executive functions have also improved.

Try mindfulness-based stress reduction methods

If you are considering using mindfulness-based stress reduction methods, make sure to receive training at a university medical center, hospital or clinic where the courses are taught by qualified health professionals. If you are considering using it for a health condition, be sure to consult your primary care provider first. It is important to note that self-treatment of the disease and delaying or avoiding standard care can have serious consequences.


The health benefits of mindfulness-based stress reduction
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