Benefits of Mindfulness
In an age of baseless claims and fake news, it’s important to tap into the research to ensure that the claimed benefits are in fact legitimate. Below is a brief list of benefits and some supporting research.
Decreased Stress
We all seem to be experiencing more stress than ever. While some of that stress comes from the big stuff like climate change, politics, the economy and world peace, it’s safe to say that the majority of our stress comes from smaller stuff, like work deadlines, family responsibilities and financial concerns. It feels as if our lives just keep betting busier and busier and we walk around perpetually stressed and overwhelmed.
A recent study found in the Journal of Research in Personality found that while mindfulness doesn’t reduce the amount of stress or stressors in our lives, it does help us to respond more calmly to stressful events. When we handle our stress more effectively, we tend to experience less stress overall.
https://www.sciencedirect.com/science/article/abs/pii/S0092656616301118
Reduced Anxiety
Anxiety is excessive worry and overthinking. Something will trigger anxiety and we’ll try to think our way out of it. This rumination makes things worse, not better. Mindfulness helps people to be more aware of their thoughts and emotions, thereby responding versus reacting. Mindfulness can create space around our problems, a bit of breathing room so to speak, allowing us to see and respond more clearly.
A researcher at Harvard Medical School has found specific mindfulness benefits for generalized anxiety and excessive worry.
Improved Concentration
With our world getting noisier and noisier, it seems harder than ever to stay focussed and concentrate our attention on the things that matter: work, relationships, special interests. It seems that there is a perpetual tug-of-war for our attention. Thankfully, regulating our attention is a skill we can develop. We can teach ourselves to stay focussed, concentrate longer, avoid procrastination and keep our priorities on track.
Mindfulness is one of the best ways to strengthen our attention. In a study published in Consciousness and Cognition, researchers found that experienced mindfulness practitioners had significantly higher scores across a range of tests and measures of attention and cognitive flexibility.
https://www.sciencedirect.com/science/article/pii/S1053810008001967?via%3Dihub
Reduced Blood Pressure
High blood pressure is an important risk factor for cardiovascular disease and stroke, two of the leading causes of death in this country.
And while there are effective medications to help manage high blood pressure, lifestyle factors play a large role as well and can help improve blood pressure in addition to the beneficial effects of medication.
A report in Psychosomatic Medicine: Journal of Biobehavioral Medicine shows a connection between the regular practice of mindfulness meditation and lower blood pressure.
https://www.sciencedaily.com/releases/2013/10/131015094436.htm
Setting Healthy Boundaries
Setting boundaries is difficult for most people. It’s just easier to say yes than no, even if we’re compromising our own desires. We go with the flow to avoid uncomfortable emotions. However, when we’re skilled at approaching situations from a more mindful perspective, our capacity to tolerate uncomfortable emotions increases.
Research shows that mindfulness leads to improved communication and healthy assertiveness.
https://www.tandfonline.com/doi/full/10.1080/00909882.2011.608696?scroll=top&needAccess=true
Benefits for Health:
Enhanced Ability to Deal with Illness
Enhanced Recovery from Illness
Decreased Depressive Symptoms
Improved General Health
Benefits for Kids and Students:
Improved Academic Success
Buffer Against Bullying and Depression
Provides Support and Boosts Resilience
Benefits in the Workplace:
Reduced Work-Related Stress and Psychological Distress
Decreasing Turnover and Burnout
Greater Satisfaction with Work
Enhanced Job Performance