More mindfulness, less anxiety: new research findings

Do you often feel anxious? A certain type of training could be more helpful than you realize.

Recent research suggests that practicing mindfulness could be just as effective at treating anxiety as prescription medication.

The study compared 8 weeks of taking a medication (Lexapro) with a method called Mindfulness-Based Stress Reduction (or MBSR). At the end of the study, the group practicing MBSR experienced a 30 percent reduction in anxiety symptoms - the same as the prescription group. And these improvements were still noticeable at a four-month follow-up.

The researchers believe that MBSR is effective because it doesn't focus on preventing stress; instead, it trains you to become more aware of your feelings so that your worries don't spiral out of control. If you can become more aware of your anxious thoughts - rather than fighting them or feeling bad that you have them - you can disarm anxiety, interrupt your negative thoughts and feel better and more optimistic about the future.

Several other studies have also shown that MBSR can help with symptoms of depression and stress and improve concentration and a positive attitude. But as with any good training, MBSR is not a quick fix. In the study, participants took part in face-to-face classes for eight weeks, each lasting 2.5 hours, and then practiced MBSR for 45 minutes a day. After the study, participants maintained their daily 45-minute practice.

If you're interested, it's best to find a place that teaches MBSR. Or you can take small steps by downloading apps that offer mindfulness meditations and focusing on how you feel when you're anxious or worried. If you can remove guilt or judgment about having these feelings, that's a big step toward controlling or eliminating negative thought patterns.

Keep moving!
Frederic Steppat
Master of Arts Prevention and Health Management

Source:

• "Mindfulness-Based Stress Reduction" (MBSR) - HelpGuide.org: https://www.helpguide.org/harvard/benefits-of-mindfulness.htm
• "Mindfulness Meditation May Ease Anxiety, Mental Stress" - WebMD: https://www.webmd.com/mental-health/news/20191021/mindfulness-meditation-may-ease-anxiety-mental-stress