In today's stressful and fast-paced world it's important to stay calm and collected. We all too often people rely on substances or others for stress relief, however in many instances, you have the workbench in your mind to relax on your own, now let's give you the tools to make it happen.
Mindfulness training (MT) is defined by Wikipedia as follows: Mindfulness is the psychological process of bringing one's attention to experiences occurring in the present moment, which one can develop through the practice of meditation and through other training. This type of training can not only significantly reduce your stress levels compared to the control group like shown in one study (Valls-Serrano, Caracuel, & Verdejo-Garcia), but the same study showed that GMT + MM intervention "provides specific strategies to hold goals in mind and to stop and check before action" which empowers those who practice this by giving them a general execution schema that allows for goals to be achieved. Note, this is what our WPD daily goal planner intends to do as well by integrating space to write down goals when planning your day as soon below.
What we are trying to achieve is a smooth transition between habit-based and goal-related behavior. This can be achieved by Mindfulness training that Serrano, et. al.'s study finds improves in these categories:
(i) better maintenance of goals and rules in working memory
(ii) inhibition of action errors
(iii) reflexive processes that enable better organization and sequencing of subgoals
(iv) emotional regulation and mindful-ness relevant to decision-making
(v) metacognitive top-down strategies to overcome goal neglect.
Physical Health Benefits
The research is currently being done to study the effects of mindfulness interventions for physical conditions like cancer, stroke, and multiple sclerosis (Buchholz). It is becoming so popular that 79% of medical schools offer some type of mindfulness training. The Mindfulness Research Association whose research in 2015 is showing that sleep quality may improve as a result of MT.
Drug Relapse and PTSD Benefits
One Interesting effect of MT is that among patients in one study who experienced severe childhood abuse, 47% receiving Mindfulness and behavioral-cognitive training (MBCT) relapsed versus 59% who were maintaining treatment by use of antidepressants. In those with post-traumatic stress disorder (PTSD), an MBSR program resulted in 48.9% improvement in self-reported symptom severity versus 28.1% in the control group (Polusny MA et al.) Meditation programs did not boast the same results with eating habits or substance abuse.
Mindfulness Training is the best option for many
Many people can't afford therapy or prescription drugs in America. That is why it is so crucial to spread information on the benefits of Mindfulness Training and therapy because it is something that can be learned for free if need be. in the past 20 or so years, mindfulness programs have evolved from being an esoteric practice to being a method of mainstream or clinical practice (Harrington, & Dunne), and it is for a reason. I hope this research will motivate you to seek further resources on the subject, and I will talk more about this in future articles. There are many resources on this that I will link below for your convenience. Continue to think differently.
- Buchholz, Laura. (2015). Exploring the promise of mindfulness as medicine. JAMA, The Journal of the American Medical Association, 314(13), 1327-1329.
- Harrington, A., & Dunne, J. (2015). When mindfulness is therapy: Ethical qualms, historical perspectives. 70(7), 621.
- Polusny, Melissa A., Moran, Amy, Thuras, Paul, Lamberty, Greg J., Erbes, Christopher R., Collins, Rose C., . . . Lim, Kelvin O. (2015). Mindfulness-based stress reduction for posttraumatic stress disorder among veterans. JAMA, The Journal of the American Medical Association, 314(5), 456-465.
- Valls-Serrano, C., Caracuel, A., & Verdejo-Garcia, A. (2016). Goal Management Training and Mindfulness Meditation improve executive functions and transfer to ecological tasks of daily life in polysubstance users enrolled in therapeutic community treatment. Drug and Alcohol Dependence, 165, 9-14.