Mindfulness refers to the practice of constantly focusing your attention on the present moment. Mindfulness means being aware and aware of your emotions, thoughts, feelings and your surroundings based on them, without judgment or agenda. You can develop mindfulness through meditation, where you learn to focus on your breath and neutrally "notice" thoughts and emotions as they arise. However, mindfulness practices are sometimes incorporated into treatment approaches such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Behavioral Therapy (MBCT). Mindfulness has received more attention in recent years, with growing research examining its physical and mental benefits. Recent studies have shown that mindfulness can help improve cognitive function, relieve symptoms of anxiety and depression, and even reduce the risk of heart disease. Here are the health benefits of mindfulness and how it can help improve your overall well-being.
Reduce Anxiety
Mindfulness techniques such as focusing on the breath, "loving kindness" to increase compassion, and "scanning" to identify tense areas of the body can help you manage stress and anxiety more effectively. Studies show that people experience fewer symptoms of anxiety, worry, and fear after practicing mindfulness-based stress reduction.
Regular mindfulness practice can also change the structure and function of your brain. This is explained by the principle of neuroplasticity, which allows the nervous system to change and adapt over time in response to input.
A 2020 review of functional MRI (fMRI) studies of people who meditate regularly found changes in neural activity in key brain regions associated with anxiety and emotion regulation.
Reduce unwanted desires
Early research suggests that research techniques, especially when combined with other forms of psychotherapy, can help reduce addictive and/or compulsive behaviors. Here's the latest research on the connection between mindfulness and addiction:
One review reported that mindfulness-based approaches reduce drug and alcohol use and relapse in people with substance use disorders (SUDs). Mindfulness meditation has also been linked to reduced stress, improved mood, and reduced cravings for the drug of choice.
A 2020 study found that mindful eating was associated with a reduced risk of overeating in college students.
A 2017 study found that brain scans of smokers who received mindfulness training showed less stress reactivity in the amygdala, the part of the brain that deals with conditioned fear. These participants were more likely to quit smoking after treatment.
These results may be due in part to the effects of mindfulness on self-control and emotion regulation. "Even though mindfulness may not reduce cravings, it can help people recognize their cravings and choose whether or not to give them up," Amy Saltzman, MD, a board-certified integrative medicine physician, tells Health. "Being present allows us to notice our desires and impulses before we act on them."
Low Blood Pressure
Mindfulness is often associated with improved mental health, but it also has many potential physical benefits.
A 2019 randomized controlled trial found that mindfulness practice can lower systolic and diastolic blood pressure in people with high blood pressure (hypertension). Numerous studies have linked mindfulness meditation to a reduced risk of high blood pressure and a variety of related conditions, from coronary heart disease (CHD) and high cholesterol to type 2 diabetes.
Some researchers believe that mindfulness can help us recognize the mind-body connection. Over time, you can develop healthier eating and exercise habits. Others believe that mindfulness techniques can reduce levels of cortisol (the "stress hormone") in the body, which plays a role in regulating blood pressure and blood sugar levels.
Sleep Better
Poor sleep quality is often associated with stress and anxiety. In fact, 60% of people with insomnia also have a mental health problem, such as depression or anxiety.
It's no surprise that practicing mindfulness during the day can help you sleep better at night. As a result, people who practice mindfulness may have better energy and focus during waking hours after their sleep quality improves.
Research shows that mindfulness-based stress reduction can help alleviate symptoms of insomnia and sleep deprivation. Mindfulness techniques can help reduce night terrors and other sleep disturbances, according to two recent studies on lucid dreaming in people who meditate. This may be because living in the present moment makes it easier for the brain to "turn off" instead of constantly looking for threats.
Enhanced Cognitive Capabilities
Numerous facets of cognitive performance, such as memory, focus, and processing speed, are improved by mindfulness. A review from 2021 found that even short mindfulness breathing exercises can enhance working memory for short-term tasks. You may clear your mind and sharpen your ideas by paying more attention to what's directly in front of you.
Furthermore, preliminary studies indicate that mindfulness-based therapies may assist older persons avoid cognitive deterioration. This might be as a result of mindfulness' ability to lessen the consequences of neuroinflammation, which is frequently linked to the beginning of dementia, including Alzheimer's disease.
Increased Capacity to Handle Pain
Practicing mindfulness can help reduce the symptoms of chronic pain. A 2020 study discovered that individuals with chronic migraines experienced less severe and frequent headaches when they practiced mindfulness-based stress reduction. In a similar vein, a 2017 review proposed that mindfulness meditation could be a useful adjunctive treatment for fibromyalgia sufferers.
This can be the case because practicing mindfulness helps you divert your attention from the discomfort and concentrate on other things. Additionally, practicing mindfulness meditation may teach you how to release tension from your body, which can worsen chronic pain, by teaching you to relax your muscles. Sometimes, physical pain might feel less acute when radical acceptance of it is practiced.
Reduction in Depression Symptoms
Mindfulness practices may help people with depression feel better about themselves and their general quality of life. Empirical evidence indicates that mindfulness-based cognitive treatment mitigates emotional discomfort and lowers the chance of relapse in individuals with major depressive disorder (MDD). It works particularly well for those who experience anxiety and depression symptoms simultaneously.
A lot of depressed persons experience mental "stuckness." By practicing mindfulness and being in the moment, you may avoid dwelling on the past or worrying about the future. It can also prevent you from losing control of your negative ideas and keep you in charge of your own thinking. According to a 2019 study, among those with depressive symptoms, mindfulness was especially beneficial in reducing the consequences of rumination—the propensity to concentrate on problems rather than constructive solutions.
Enhanced Immune Response
The immunological response in your body offers vital defenses against disease, infection, and inflammation; mindfulness may help strengthen it. Dr. Saltzman said, "Studies have shown that mindfulness can enhance antibody response to the flu vaccine and increase CD4 counts in patients with HIV."
Similarly, a 2019 analysis found that among breast cancer patients, mindfulness-based stress reduction was linked to a quicker recovery and the activation of T-cells, which are white blood cells that fight cancer. Research suggests that mindfulness practices can aid in the healing process, lower stress levels, and lessen inflammation when combined with other cancer therapies like chemotherapy and radiation therapy.
A Brief Recap
Both mental and physical health can benefit from the practice of mindfulness. In addition to delaying cognitive decline and enhancing immunological function, research indicates that mindfulness meditation and mindfulness-based psychotherapy can assist with depression, stress, anxiety, insomnia, memory loss, hypertension, and chronic pain.
It is not appropriate for everyone to use mindfulness in every situation, nor is it a panacea. It can, however, be a beneficial adjuvant therapy used in conjunction with other, more traditional medical treatments. See your doctor about beginning a mindfulness program that can reduce stress and help you be more rooted in the here and now.
