Back تقليل الضغط القائم على العقلانية Arabic Mindfulness-based stress reduction Catalan Mindfulness-based stress reduction Czech Mindfulnessbaseret stressreduktion Danish Achtsamkeitsbasierte Stressreduktion German Reducción del estrés basada en la atención plena Spanish Réduction du stress basée sur la pleine conscience French MBSR HE Tudatos jelenlét alapú stresszcsökkentő terápia Hungarian Mindfulness-based stress reduction Italian
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Mindfulness-Based Stress Reduction (MBSR) is an eight-week, evidence-based program designed to provide secular, intensive mindfulness training to help individuals manage stress, anxiety, depression, and pain.MBSR was developed in the late 1970s by Jon Kabat-Zinn at the University of Massachusetts Medical Center. It incorporates a blend of mindfulness meditation, body awareness, yoga, and the exploration of patterns of behavior, thinking, feeling, and action.[1][2] Mindfulness can be understood as the non-judgmental acceptance and investigation of present experience, including body sensations, internal mental states, thoughts, emotions, impulses and memories, in order to reduce suffering or distress and to increase well-being.[1][3] Mindfulness meditation is a method by which attention skills are cultivated, emotional regulation is developed, and rumination and worry are significantly reduced.[3][4][1] During the past decades, mindfulness meditation has been the subject of more controlled clinical research, which suggests its potential beneficial effects for mental health,[5][6][7] athletic performance,[8][9] as well as physical health.[10][11][12] While MBSR has its roots in wisdom teachings of Zen Buddhism, Hatha Yoga, Vipassana and Advaita Vedanta, the program itself is secular.[1][13] The MBSR program is described in detail in Kabat-Zinn's 1990 book Full Catastrophe Living.[1]
- ^ a b c d e Kabat-Zinn J (2013). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Bantam Dell. ISBN 978-0-345-53972-4.
- ^ Kabat-Zinn J. (2003). "Mindfulness-based interventions in context: past, present, and future". Clinical Psychology: Science and Practice. 10 (2): 144–156. doi:10.1093/clipsy.bpg016.
- ^ a b Creswell JD (January 2017). "Mindfulness Interventions". Annual Review of Psychology. 68: 491–516. doi:10.1146/annurev-psych-042716-051139. PMID 27687118.
- ^ Gu J, Strauss C, Bond R, Cavanagh K (April 2015). "How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies". Clinical Psychology Review. 37: 1–12. doi:10.1016/j.cpr.2015.01.006. PMID 25689576. S2CID 4117449.
- ^ Khoury B, Sharma M, Rush SE, Fournier C (June 2015). "Mindfulness-based stress reduction for healthy individuals: A meta-analysis". Journal of Psychosomatic Research. 78 (6): 519–528. doi:10.1016/j.jpsychores.2015.03.009. PMID 25818837.
- ^ Goldberg SB, Tucker RP, Greene PA, Davidson RJ, Wampold BE, Kearney DJ, Simpson TL (February 2018). "Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis". Clinical Psychology Review. 59: 52–60. doi:10.1016/j.cpr.2017.10.011. PMC 5741505. PMID 29126747.
- ^ Boyd JE, Lanius RA, McKinnon MC (January 2018). "Mindfulness-based treatments for posttraumatic stress disorder: a review of the treatment literature and neurobiological evidence". Journal of Psychiatry & Neuroscience. 43 (1): 7–25. doi:10.1503/jpn.170021. PMC 5747539. PMID 29252162.
- ^ Jones BJ, Kaur S, Miller M, Spencer RM (2020). "Mindfulness-Based Stress Reduction Benefits Psychological Well-Being, Sleep Quality, and Athletic Performance in Female Collegiate Rowers". Frontiers in Psychology. 11. doi:10.3389/fpsyg.2020.572980. ISSN 1664-1078. PMC 7531189. PMID 33071908.
- ^ di Fronso S, Robazza C, Pompa D, Bertollo M (2024-01-15). "Dreaming while awake: The beneficial effects of yoga Nidra on mental and physical recovery in two elite karate athletes". Heliyon. 10 (1): e24180. Bibcode:2024Heliy..1024180D. doi:10.1016/j.heliyon.2024.e24180. ISSN 2405-8440. PMC 10806354. PMID 38268574.
- ^ Black DS, Slavich GM (June 2016). "Mindfulness meditation and the immune system: a systematic review of randomized controlled trials". Annals of the New York Academy of Sciences. 1373 (1): 13–24. Bibcode:2016NYASA1373...13B. doi:10.1111/nyas.12998. PMC 4940234. PMID 26799456.
- ^ Karunamuni N, Imayama I, Goonetilleke D (March 2021). "Pathways to well-being: Untangling the causal relationships among biopsychosocial variables". Social Science & Medicine. 272: 112846. doi:10.1016/j.socscimed.2020.112846. PMID 32089388. S2CID 211262159.
- ^ Creswell JD, Lindsay EK, Villalba DK, Chin B (April 2019). "Mindfulness Training and Physical Health: Mechanisms and Outcomes". Psychosomatic Medicine. 81 (3): 224–232. doi:10.1097/PSY.0000000000000675. PMC 6613793. PMID 30806634.
- ^ Kathirasan K, Rai S (2023-02-20). "The Mindfulness-Based Wellbeing Enhancement (MBWE) Curriculum". Introducing Mindfulness-Based Wellbeing Enhancement. London: Routledge. pp. 240–247. doi:10.4324/9781003322955-4. ISBN 978-1-003-32295-5.