Mindfulness-based stress reduction

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The mindfulness-based stress reduction ( Mindfulness-Based Stress Reduction - MBSR ) is a program for stress management through targeted steering of attention and development, practice and stabilization extended mindfulness . Parts of the program are u. a. used in various behavioral and psychodynamic psychotherapy methods. It was developed by molecular biologist Jon Kabat-Zinn in the USA in the late 1970s.

method

In clinics, MBSR is carried out in silence as part of an eight-week program with two and a half hour group sessions and a final day of practice. Formal practice of 45 minutes per day is provided. The course requires initiative and commitment from the participants. The effect during the hospital stay should be transferred to actions and behavior in daily life.

The program contains the following exercise elements:

  • practicing mindful body awareness (body scan)
  • the gentle and mindful execution of a number of "yoga postures" ( Asana )
  • getting to know and practicing "sitting still", the so-called sitting meditation ( zazen )
  • the mindful execution of slow movements , for example in the form of traditional "walking meditation" ( Kinhin )
  • a three-minute mindfulness exercise (breathing space)
  • the maintenance of mindfulness even with everyday activities .

Mindful body awareness exercises were derived from body therapy and body psychotherapy methods; Yoga is part of the Hindu tradition, while sitting meditation and walking meditation are borrowed from Buddhist meditation practice (zazen and vipassana ). In all exercises, the non-judgmental acceptance of what is perceptible at the moment is in the foreground. These can be body sensations (e.g. pressure, tingling), feelings, emotions (e.g. fear, sadness), moods, sensory perceptions or thoughts.

effect

MBSR training has a non-specific effect on the overall psychosomatic state of health. In clinical studies, positive effects of the MBSR courses in the treatment of chronic pain conditions, frequent infectious diseases, anxiety or panic attacks, depression, skin diseases, sleep disorders, headaches and migraines, stomach problems and burnout syndrome have been proven.

The effect of mindfulness-based stress reduction has now been well researched. A meta-study from 2010 shows that MBSR can alleviate the mental suffering of the chronically ill a little. A meta-study from 2011 came to similar results: MBSR helps to cope better with illnesses and reduces stress, anxiety and depression. The experiences that participants have in the course also have an impact on long-term success.

application

Elements of the MBSR courses may include a. used in the context of dialectical behavioral therapy (DBT) by Marsha M. Linehan for the treatment of borderline personality disorders , as well as mindfulness-based cognitive therapy for depression ( MBCT ). Mindfulness-based body awareness exercises also play a role in the treatment of post-traumatic stress disorder , e.g. B. in the context of Psychodynamic Imaginative Trauma Therapy (PITT) by Luise Reddemann . The mindfulness-based methods used are not suggestive or autosuggestive methods, such as autogenic training , positive thinking or mental training .

literature

  • Michael Caroll: Awake at Work . 35 Practical Buddhist Principles for Discovering Clarity and Balance in the Midst of Work's Chaos. Shambhala, Boston, MA 2004, ISBN 978-1-59030-272-9 (Reprint 2006).
  • Jon Kabat-Zinn : Healthy through meditation . The great book of self-healing. Barth, Bern 1991, ISBN 3-502-62332-5 (Original title: Full catastrophe living . Translated by Marion B. Kroh, 2006 with the additional addition on the title page The basic exercise program for relaxation, stress reduction and activation of the immune system at Fischer, Frankfurt published on the Main as Fischer-Taschenbuch number 17124, ISBN 978-3-596-17124-8 , new edition 2011 as Knaur-Taschenbuch No. 87538, ISBN 978-3-426-87538-4 ).
  • Jack Kornfield : Meditation for Beginners . Goldmann Verlag , Munich 2005, ISBN 978-3-442-33733-0 .
  • Petra Meibert, Johannes Michalak, Thomas Heidenreich: Mindfulness-Based Stress Reduction (MBSR) according to Kabat-Zinn . In: Thomas Heidenreich, Johannes Michalak (ed.): Mindfulness and acceptance in psychotherapy . 2nd Edition. DGVT, Tübingen 2006, ISBN 978-3-87159-060-3 , p. 141-191 .
  • Gerhard Zarbock, Axel Ammann, Silka Ringer: Mindfulness for psychotherapists and counselors . Beltz, Weinheim 2012, ISBN 978-3-621-27818-8 .
  • Ronald Purser : McMindfulness: How Mindfulness Became the New Capitalist Spirituality . Repeater, London 2019, ISBN 978-1-912248-31-5 .

Web links

Individual evidence

  1. ↑ a b Luise Reddemann: Imagination as a healing force. Klett-Cotta, 12th edition 2006, p. 34 ff.
  2. ↑ Ernst Bohlmeijer, Rilana Prenger, Erik Taal, Pim Cuijpers (2010): The effects of mindfulness-based stress reduction therapy on mental health of adults with a chronic medical disease: A meta-analysis. Journal of Psychosomatic Research 68 (6): pp. 539-544. doi : 10.1016 / j.jpsychores.2009.10.005 . PMID 20488270
  3. Jump up ↑ LO Fjorback, M. Arendt, E. Ørnbøl, P. Fink, H. Walach (2011): Mindfulness-Based Stress Reduction and Mindfulness-Based Cognitive Therapy - a systematic review of randomized controlled trials. Acta Psychiatrica Scandinavica 124 (2): pp. 102-119. doi : 10.1111 / j.1600-0447.2011.01704.x . PMID 21534932