Health Benefits of Mindfulness-Based Stress Reduction

谨慎的压力减少（MBSR）是一种结合的治疗方法meditation和瑜伽。由Jon Kabat-Zinn博士在20世纪70年代开发，基于谨慎的压力减少旨在解决毫无意识的思想，感受和行为思想增加stressand undermine your health.

它涉及什么

Mindfulness-Based Stress Reduction is an eight-week program that involves training in mindfulness meditation and yoga. Participants generally meet once weekly.

在谨慎的冥想中，个人努力培养对目前的意识。通过增加他们的思想，参与者在谨慎的压力下降旨在降低整体唤醒和情绪反应性，并获得更深刻的平静感。

Uses

据说基于谨慎的压力减少，使个人造成处理以下健康状况或问题的人：

• adhd.
• 焦虑
• 萧条
• Chronic pain
• Stress
• Fatigue
• 愤怒
• Headaches
• 高血压
• 睡眠问题

福利

Here's a look at Mindfulness-Based Stress Reduction's potential health benefits, as tested in scientific studies:

缓解疼痛

根据2010年发表的一项研究，据一项研究，基于痛苦的压力减少可能有助于缓解疼痛，改善处理慢性疼痛条件的心理福祉。研究人员发现，关节炎的研究成员显示出与健康有关的生活质量的提高正在进行的正面基于的压力减少，而慢性头痛/偏头痛的参与者具有最小的改善。

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For a report published in 2009, scientists sized up ten studies on Mindfulness-Based Stress Reduction and found that the program is able to reduce stress levels in healthy people. MBSR also appeared to reduce anxiety and increase empathy.

更好的睡眠

Some studies suggest that MBSR may help reduce certain factors (such as worrying) that contribute to sleep problems, according to a report published in 2007. However, in their analysis of seven studies on Mindfulness-Based Stress Reduction and sleep disturbance, the report's authors found insufficient evidence of MBSR's ability to significantly improve sleep quality and duration.

抑郁复发预防

Research also suggests that mindfulness approaches may help prevent the reoccurrence of depressive symptoms. Because this mindfulness-based approach focuses on altering negative thought patterns, it can help prevent people from developing negative thoughts and beliefs about themselves. One study found that mindfulness-based cognitive therapy was as effective as antidepressants for preventing depression relapse.

Bias Reduction

基于态度的方法的另一个好处是，他们通常可以帮助人们克服以前的现有关联，如偏见的信念。一项研究发现，正常技术对减少年龄和种族偏见的积极影响，如隐含结合测试所测量的。

认知改进

研究还表明，谨慎的方法也可能具有认知益处。一项研究发现，四个冥想培训会导致口头流畅，情绪，视觉编码和工作记忆的改善。视觉空间处理和执行功能也有所改善。

Trying Mindfulness-Based Stress Reduction

如果你正在考虑使用正念Stress Reduction, make sure to pursue training at a university medical center, hospital, or clinic, where classes are taught by qualified health professionals. If you're thinking about using it for a health condition, make sure to consult your primary care provider first. It's important to note that self-treating a condition and delaying or avoiding standard care may have serious consequences.