Mindfulness requires you to concentrate on the now. It entails accepting and paying attention to your sensations, emotions, thoughts, and surroundings. Among the potential benefits of mindfulness is a reduction in stress, a decrease in depression, an enhancement of memory, and a strengthening of relationships.
This article lists down many advantages of mindfulness and some things you should consider before deciding if mindfulness-based practices are correct for you. A large-scale review of 400+ previous studies found that mindfulness is an effective mental health practice for almost everyone to improve their physical and psychological well-being.
Reduced Depression
One of the mindfulness’s most significant advantages is reducing depression. In addition, it may assist in alleviating depression symptoms and preventing their recurrence in the future.
A type of therapy known as mindfulness-based cognitive therapy (MBCT) combines mindfulness-based stress reduction (MBSR) with cognitive-behavioral therapy (CBT). It is a relatively short therapy lasting eight weeks, and involves mindfulness-based group sessions.
MBCT helps people focus on becoming more aware and accepting of their thoughts by incorporating other activities like yoga, body scan exercise, and mindfulness practices.
Increased Emotional Regulation
An additional potential benefit of mindfulness is that the practice may assist you in identifying and managing your feelings. Research shows that MBCT can not only be helpful in calming depressive symptoms but may also help prevent a decline or relapse of depressive symptoms as successfully as antidepressant medications.
Your capacity to exert control over your emotions is called emotional regulation. It means being able to either raise or lower one’s feelings depending on what’s needed.
This capacity has been linked to several conditions, including depression, borderline personality disorder (BPD), and difficulties managing one’s emotions.
Emotional regulation can be improved through mindfulness-based practices, according to research. According to neuroimaging studies, mindfulness-based cognitive behavioral therapy (CBT) and emotional regulation training are combined in Dialectical Behavior Therapy (DBT) to assist in treating symptoms of disorders like a borderline personality disorder (BPD).
DBT effectively treats anxiety, depression, and post-traumatic stress disorder (PTSD), according to research.
Mindfulness’s effects on emotional regulation can make it easier to deal with emotions, improving many aspects of your life, comprising of your relationships and well-being.
Reduced Anxiety and Stress
For many adults, chronic stress is a significant issue that can cause some health issues, including an increased risk of depression and anxiety. The practices of Mindfulness have also been adapted specifically for treating symptoms of stress, as stated by the American Psychological Association.
An eight-week program that combines aspects of yoga and mindfulness to assist individuals in addressing thoughts, feelings, and actions that contribute to feelings of stress is called mindfulness-based stress reduction (MBSR).
According to research, mindfulness-based stress reduction (MBSR) can be beneficial. A 2016 study concluded mindfulness was an easy and affordable way to curb negative emotions, pressure, and anxiety. However, mindfulness might not always be the best strategy for reducing stress, particularly during a crisis. One research review found that mindfulness-based therapy was also effective in treating anxiety. One study found that people’s responses to stressful events did not change when they used mindfulness techniques to cope. In times of crisis, tried-and-true methods like deep breathing are frequently more effective, while mindfulness might be the most useful when you reflect on the event after it has passed.
Memory Enhancement
Through Mindfulness, you can also improve your memory. If you’ve ever forgotten a crucial meeting or misplaced your car keys, you know how frustrating even minor memory issues can be. When older memories prevent you from accessing newer ones, this phenomenon known as proactive interference is responsible for many of these instances of forgetfulness.
In one 2019 study, participants took a creative writing class or received four-week mindfulness training. Tests of memory showed that participants who had been trained in mindfulness practices had the most significant reductions in proactive interference, which improved their short-term memory. However, improvements in memory performance were not the only thing participants showed. Additionally, they demonstrated brain changes. Brain imaging also showed that the hippocampus volume that is an area of the brain associated with memory, changed in mindfulness training participants.
Cognitive Enhancements
Mindfulness helps you focus on your thoughts and remember things better. Evidence shows that it can also contribute to your flexibility and clarity of thought. It makes sense that practicing mindfulness can change how you think.
After all, practice is about improving one’s ability to observe one’s thoughts without judging them.
Mindfulness requires several critical cognitive skills, including:
- Being able to keep your attention on something for a while (sustained attention)
- Being able to change your thoughts and focus even when there are distractions around you (cognitive flexibility)
- Suppressing other thoughts that make it hard to focus (cognitive inhibition) These cognitive abilities are necessary for a wide range of activities that people perform daily. For example, they enable you to think quickly and respond to shifting information. These skills also make it easier to switch from one task to another, focus on what you’re doing, and solve problems more quickly.
Stronger Relationships
There is evidence emerging that mindfulness practice may benefit interpersonal relationships. According to a 2018 study, more mindful people tended to accept their partner’s flaws and imperfections.
People more accepting of their partners also have higher levels of contentment in their relationships. Mindfulness makes it easier for couples to accept that their partners may not always be perfect rather than focusing on their partner’s flaws and attempting to change them.
It has been demonstrated that the treatment method known as mindfulness-based relationship enhancement (MBRE) improves partner acceptance, relationship satisfaction, empathy, and well-being. MBRE incorporates mindfulness practices like mindful touching to enhance intimacy, becoming aware of everyday activities, and practicing partner-focused loving-kindness meditation.
Better Physical Health
Additionally, research suggests that mindfulness can assist in relieving symptoms of a variety of health conditions. Mindfulness practices have proven to improve lower back pain, rheumatoid arthritis, psoriasis, Type 2 diabetes, and fibromyalgia. Because mindfulness can help enhance mood and combat stress, it may also be of use to the people who are dealing with chronic illnesses.
When to Use Caution
Any self-reflective inner work has the potential to bring complicated feelings or thoughts to light. This may be especially true if you have been diagnosed with post-traumatic stress disorder (PTSD) or complex PTSD or have a history of trauma.
There aren’t many guidelines for what might happen as side effects or when to use caution. One study found that approximately 6% of participants who practiced mindfulness experienced side effects, including increased anxiety, dissociation, social withdrawal, and emotional numbness. Other studies have reported instances in which participants have experienced distressing adverse effects while practicing mindfulness and meditation that were severe enough to necessitate additional treatment. However, the authors point out that significant reductions in depression symptoms also accompanied these effects. This does eliminate the possibility of giving mindfulness a shot. Instead, it indicates that you should exercise caution and be aware that it is not an all-encompassing remedy for immediate well-being. Before you start to feel better, mindfulness and other inner work practices may give you worse feelings.
You should be aware that putting a lot of attention on your inner self can make you feel uneasy or even harmful, and you should have emotional tools to deal with these feelings.
Consider working with a trauma-informed therapist if you are bothered that practicing mindfulness might be difficult or distressing. A mental health professional who has worked in this field before can help you through the process, make sense of what you’ve learned, and learn skills to help you cope.
Please note:
Among the potential advantages of mindfulness is the reduction of stress, enhancement of emotional regulation, enhancement of cognitive abilities, and enhancement of relationships. Additionally, research has demonstrated that mindfulness can alter brain structure and function. Before deciding whether mindfulness is right, people should talk to their doctor or therapist about possible adverse side effects.
There is no one-size-fits-all approach to mindfulness. Although it can be a potent wellness tool with numerous advantages, not everyone should use it. If you are interested in trying mindfulness, there are a lot of guides, apps, and other tools that can help you get started. You can also consult a therapist about mindfulness-based treatment options.