How mental health relates to mindfulness, what mindfulness is, and what are the benefits of mindfulness
As many may already know, May is Mental Health Awareness Month. Tons of resources, tips, and tools will be shared this month all over the internet. Here, I want to focus on mindfulness. Mindfulness relates to mental health in many ways. This doesn't mean that mindfulness is a substitute to all mental health treatment -- it is not. However, enough valid and reliable studies demonstrate how mindfulness meditation programs have similar results as other treatments (such as therapy or medication) for depression, chronic pain, and anxiety [1]. Mindfulness is also a common supplement to treatment. Even if you don't have a mental health condition, mindfulness is a great way to manage feelings of stress, anxiety, and more.
People have been aware the benefits of mindfulness for a long time, as it is a historical practice rooted in Buddhism and Hinduism [2]. Scientists, however, are just beginning to empirically prove these benefits.
What Is Mindfulness
The word mindfulness is a common word that circulates in the wellness world. But what does it actually mean? Mindfulness is about being in the present moment. The first thing that comes to people's minds is often meditation. While this is a form of mindfulness, it is also much more. Mindfulness can also take the form of other activities, such as breathing exercises, tai chi, qigong, or praying. It can also be found in everyday life, for example, while walking.
"We define mindfulness as a moment-to-moment awareness of one's experience without judgment. In this sense, mindfulness is a state and not a trait. While it might be promoted by certain practices or activities, such as meditation, it is not equivalent to or synonymous with them" (Davis & Hayes).
Mindfulness and Brain Activity
One example of how mindfulness meditation can alter the brain was found by Gaëlle Desbordes. Desbordes has been studying mindfulness meditation using functional magnetic resonance imaging (fMRI) to examine brain activity. Across two months, changes in brain activity were seen in patients who had received mindfulness meditation training. The changes in activity were not only seen as they meditated but also as they went about their day. The amygdala is a part of the brain most known for processing fear. It is also involved in activating the "fight or flight" system. After the mindfulness meditation training, the amygdala was less activated [1].
Similar results have been found in many other empirical studies. For example, activity in the amygdala is dampened when people practice mindfulness. In other words, mindfulness makes the fear center in your brain less likely to be activated. You are less likely to react to the perception of stress or threat, whether that perception comes from your own negative thinking or from an external source [3].
Mindfulness Has Been Shown To...
Intellect
Sharpen attention [2]
Increase focus [2, 4]
Improve the ability to solve problems [2]
Increase cognitive flexibility: Cognitive flexibility is the brain's ability to adapt to changes or unplanned events [5].
Emotions
Activate brain circuits related to love and positive emotions [2]
Increase positive emotions [4]
Increase self-insight [5]
Increase compassion [2, 5]
Improve self-esteem [4]
Increase feelings of relaxation [4]
Relationships
Positively impact relationships: Mindfulness can help individuals identify emotions and lessen stress [5].
Decrease bias against others [2].
Physical and mental health
Improve immune response [4]
Help the body process stressors and react more positively [2]
Help the body recover from stress faster [2].
Can improve mental health
Mindfulness practices can also have unintended ripple effects on health and wellness. For example, if you feel more relaxed, you may sleep better.
More About Mindfulness and Mental Health:
A few things about mindfulness should be noted...
The empirical study of mindfulness and mindfulness meditation is relatively new. It therefore, should not simply be assumed that it can replace other forms of mental health treatment. It can, however, be a great supplement. I also believe mindfulness tools can be a great way to protect and support your mental health. As with any topic, many mindfulness studies are not reliable and/or valid. It is best not to take everything as an indisputable fact. Mindfulness meditation may not be for everyone. For example, for those with post-traumatic stress disorder (PTSD) feelings of intense fear could arise [2].
One type of mindfulness meditation training is Mindfulness-Based Cognitive Therapy (MBCT). It is typically an eight-week course run by a qualified professional. It is ideal for those who suffer from recurring depression. Another similar program is Mindfulness-Based Stress Reduction (MSBR), which is ideal for those with stress, anxiety, pain, or depression [6].
There are many different variations in mindfulness and meditation. For example, there are different forms of meditation, such as a body scan, loving-kindness meditations, or observing-thought meditations [2]. Some prefer a formal mindfulness practice, such as setting time aside for meditating. Others choose a more informal mindfulness practice that they do throughout their day. One example of this would be practicing mindfulness while taking a shower. This could include observing the sensation of the water on your skin and the tile under your feet. Some people practice mindfulness a few days a week, while others may practice every day. The bottom line is to choose something that works for you and makes you feel good. One old Zen saying is
“You should sit in meditation for twenty minutes every day—unless you’re too busy. Then you should sit for an hour”. - Mental Health Foundation
Resources:
Link to resources, free audio mindfulness sessions, and books
Apps: Insight
1
Powell, A. (2018, April 9). When science meets mindfulness. The Harvard Gazette.
2
Smith, J., Newman, K.M., Suttie, J., Jazaieri, H. (2017, December 5). The state of
mindfulness science. Greater Good Magazine. https://greatergood.berkeley.edu/article/item/the_state_of_mindfulness_science
3
OxfordMindfulness. (2011, December 21). The science of mindfulness [Video]. YouTube.
4
Mayo Clinic Health System (2015, February). Mindfulness and our mental health.
5
Davis, D. M., & Hayes, J. A. (2012, July 1). What are the benefits of mindfulness? Monitor on
Psychology, 43(7). https://www.apa.org/monitor/2012/07-08/ce-corner
6
Mental Health Foundation. (2021, August, 13). Mindfulness.
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