mindfuness therapy

In recent years, mindfulness therapy has quietly become popular in the psychology community and has been well received by many therapists and patients. Mindfulness therapy can relieve depression, reduce anxiety, relieve pain, and even change one’s cognitive model.

Many foreign celebrities are admirers of mindfulness. For example, Apple’s founder Jobs has practiced meditation since his youth; and Bill Gates recommended the “Introduction Guide to Meditation and Mindfulness” in 2018, and he did it again last month Recommend this book.

What is mindfulness? Is it really so magical? Many people are still ignorant.

What is mindfulness therapy?

Mindfulness is a kind of awareness: a kind of awareness that emerges through purposeful focus on the present and uncritically aware of the experience presented in one moment after another .”

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Explain in the vernacular: Mindfulness therapy is to focus on the feelings of one’s body and heart at this moment, to focus on the present, and not to worry about the past and the future. Beginners usually enter the state through meditation and meditation. Over time, we can put ourselves into mindfulness mode anytime, anywhere.

In the process of meditation practice in Asia, Dr. Jokabakin of the Massachusetts Institute of Technology refined the method of meditation and introduced it into the treatment of mental illness after theorization and systematization. Although the form is derived from Buddhism, mindfulness practice no longer has religious features. This therapy is called MBCT (Mindfulness-Based Cognitive Therapy, that is, mindfulness cognitive therapy), because of its effective and convenient features, it is widely adopted by mainstream institutions.

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The history of mindfulness

The first person to lead the trend of mindfulness in mainstream Western society is Mindfulness-Based Stress Reduction (MBSR: Mindfulness-Based Stress Reduction) founder Joe. Jon Kabat-Zinn.

In the 1960s, when he was still studying at the Massachusetts Institute of Technology, he continued to explore the value of life. Even though he was the son of a well-known scientist, an advisory professor or a Nobel Prize winner, he had no less doubts in his heart.

One day on campus, he heard a lecture on meditation. The speaker was a Philip. Capro’s American Zen Master. After that day, Kabakin started practicing meditation every day . After a period of time, he found that sitting meditation was very helpful to his body and mind .

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Kabakin believes that the entire Western education system emphasizes “thinking” but lacks “awareness” education to cultivate the ability to observe inner thoughts and emotions first-hand, and this is the awareness that mindfulness conveys.

Dr. Kabat-Zinn (Jon Kabat-Zinn)
In 1979, Kabakin established a “Decompression Clinic” at the University of Massachusetts Hospital. At that time, there were a batch of patients with chronic pain in the hospital, who could not relieve the pain in any way. The hospital decided to give Kabakin a try, so there were the first batch of MBSR students in history.

In the past

In the past, doctors or patients treated pain as the enemy who wanted to get rid of it and then quickly. Kabakin did the opposite, asking these patients to directly observe the pain, even accept the pain, and finally experience its essence.


His approach subverted established concepts, but after the fact, it proved that mindfulness is indeed a great help in alleviating pain , and not only pain, but also many physical and mental conditions can be gradually improved.

Kabakin’s mindfulness stress reduction course began to be recognized. In 1993, Healing and the Mind, produced and broadcasted by PBS (Public Broadcasting and Television) in the United States, reported that Kabakin and the University of Massachusetts Hospital’s MBSR course, mindfulness gradually became widely known throughout the United States.

The 1995 year, Kabakin established the Mindfulness Center (CFM) at the University of Massachusetts Medical School, not only for clinical treatment, but also held academic seminars to promote the application in medical institutions on a larger scale. In 2000, Kabakin left his CFM position and began to promote the mindfulness and stress reduction training he created around the world.

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In 2019, CFM was reduced and renamed and renamed to UMass Memorial Healthcare. Only general small community courses were offered and teacher training was suspended. The promotion of mindfulness stress reduction (MBSR) fell to Kabakin himself (MBSR’s intellectual property rights are (Owned by Kabajin) and his students, as well as mindfulness centers across the United States and around the world.

What is the effect of mindfulness?

1. Mindfulness relieves symptoms of depression

A number of studies show that patients undergoing standard mindfulness cognitive therapy and practicing meditation for 1 hour a day, 6 days a week, within 1 month, the scale shows that the severity of depression in the patient significantly reduces. At the same time, mindfulness therapy can reduce the residual symptoms of depression by 30% to 35%. And the more you participate in mindfulness therapy, the lighter the residual symptoms of depression.

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2. Mindfulness reduces depression recurrence

Different studies find that after patients undergoing mindfulness cognitive therapy, depression, anxiety, and rumination significantly reduces. Facts have proved that mindfulness therapy can reduce the risk of depression recurrence by improving anxiety and rumination.

3. Mindfulness increases happiness

The clinical cure of depression includes not only the disappearance of clinical symptoms, but also the recovery of psychosocial function. Mindfulness therapy can significantly improve patients’ emotional, psychological, social well-being and life satisfaction. And the longer the treatment time, the more obvious the effect.

4. Mindfulness relieves pain

It can relieve back pain and arthritis pain. Mindfulness can also relieve pain after surgery. The higher the patient’s level of mindfulness, the lower the severity of postoperative symptoms such as pain, fatigue, anxiety, depression, and sleep disorders.


Through mindfulness intervention, the participants’ mindfulness level can improve, thereby increasing the patient’s acceptance of pain and reducing pain.

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How does mindfulness therapy work

Depressed patients have a morbid fear of emotions. Because they are too afraid of their negative emotions, they are eager to adopt some maladaptive methods to avoid them. Often such operations make them regret later and fall into a whirlpool of negative emotions. Mindfulness helps them increase their tolerance to negative feelings through “not judging” and “focusing on the present” , thereby reducing impulsivity and improving effective coping capabilities.

( 1) The mental journey without mindfulness intervention

Negative event results -negative thinking-fleeing or impulsive behavior-and negative results

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( 2) The mental journey through mindfulness intervention

Negative event outcome -mindful intervention-pay attention to the present, not judge-calmly deal with-get positive or neutral results

Who is suitable for mindfulness?

Mindfulness therapy does not require medication, so it is very suitable as an adjuvant therapy for medication at the same time. Mindfulness therapy is not limit to patients, and family members of patients who feel anxious or disturb also recommend practicing mindfulness. In addition, ordinary people are also suitable for practice to reduce stress and relieve mood.

What are the benefits of mindfulness?

1. Learn 4 different mindfulness practice methods for breathing, body, thoughts, and emotional awareness.

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2. When upset, learn to use mindfulness methods to relieve inner anxiety.

3. Master new ways to deal with negative emotions and better protect yourself.

4. Improve the quality of sleep and help you fall asleep easily.

5. Be aware of your negative thoughts and be free from them.

6. Auxiliary drug treatment to improve the therapeutic effect.

How to start mindfulness therapy?

Mindfulness therapy does not require props, just sit down and feel the breath to start. However, as soon as many people sit down, they start to think and be unsure. In fact, mindfulness also needs to guide by a dedicated person, through practice, to get start gradually. After mastering the method, mindfulness requires long-term practice. After you become proficient, you can even teach the method of mindfulness to people around you ~

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