Mindfulness Based Stress Reduction

Mindfulness Based Stress Reduction See also: Mindfulness & Intro See Also Mindfulness Methods and Metaphors and: Mindfulness Metaphors (emotionalempowermentdbt.blogspot.com) Mindfulness Exercises (emotionalempowermentdbt.blogspot.com) Mindfulness Somatics (emotionalempowermentdbt.blogspot.com)

extra: Heart Issues and Mental Health Trauma-Sensitive MBSR for Cardiac Recovery

 

Breath Awareness

"Breathing Into" Stress

Body Scan

Walking Meditation handout

Amazon.com: Jon Kabat-Zinn: books, biography, latest update

Radical Acceptance: Embracing Your Life With the Heart of a Buddha: Brach, Tara: 

8601400274415: Amazon.com: Books

Mindfulness-Based Stress Reduction (MBSR) has a strong evidence base for treating anxiety and depression, both in clinical and non-clinical populations. Here are some widely cited studies and meta-analyses you can quote, along with key findings:

🔹 Meta-Analyses & Systematic Reviews

• Khoury et al. (2013) – Clinical Psychology Review
  • Study: Meta-analysis of 209 studies on mindfulness-based therapy (including MBSR and MBCT).
  • Findings:
    • Large effect size for reducing anxiety (g = 0.83)
    • Large effect size for reducing depression (g = 0.79)
  • Quote:
  • "Mindfulness-based therapy is a promising intervention for treating anxiety and mood problems in clinical populations."
  • DOI: 10.1016/j.cpr.2013.05.005
• Goldberg et al. (2018) – JAMA Internal Medicine
  • Study: Meta-analysis of 47 RCTs examining the efficacy of mindfulness-based interventions.
  • Findings:
    • Moderate improvements in depression, anxiety, and psychological distress.
    • Particularly effective compared to waitlists or usual care.
  • Quote:
  • "Mindfulness-based interventions were associated with statistically significant improvements in depression, anxiety, and distress across a range of populations."
  • DOI: 10.1001/jamainternmed.2018.3285
• Goyal et al. (2014) – JAMA Internal Medicine
  • Study: Systematic review and meta-analysis of 47 trials with 3,515 participants.
  • Findings:
    • Moderate evidence for improvement in anxiety (effect size 0.38) and depression (effect size 0.30) from mindfulness meditation programs, including MBSR.
  • Quote:
  • "Mindfulness meditation programs can improve anxiety, depression, and pain, and the effects are comparable with those of antidepressant medications in some cases."
  • DOI: 10.1001/jamainternmed.2013.13018

🔹 Individual Studies

• Hoge et al. (2013) – Journal of Clinical Psychiatry
  • Study: RCT comparing MBSR to a stress management education program in patients with generalized anxiety disorder (GAD).
  • Findings:
    • MBSR significantly reduced anxiety symptoms compared to control.
  • Quote:
  • "MBSR appears to be a potentially effective treatment for adults with GAD, a condition often resistant to standard interventions."
  • DOI: 10.4088/JCP.12m08083
• Segal et al. (2010) – Archives of General Psychiatry
  • While this is MBCT (a derivative of MBSR), it’s worth noting:
  • Finding: MBCT significantly reduced relapse in recurrent depression compared to usual care.
  • DOI: 10.1001/archgenpsychiatry.2010.9

 

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Jane Leu Rekas, LCSW