For the study, 136 people learned mindfulness-based stress reduction (MBSR), an American program based on meditation taught at medical centers across the country. In a group setting, MBSR teaches breathing awareness, visualizations, yoga, and other mind/body skills that are practiced for just 20 minutes daily. More from Prevention: 8 Surprising Pain Relievers Three-quarters of the study volunteers had an ongoing medical condition such as anxiety/panic disorder, asthma, allergies, cancer, chronic pain, depression, fibromyalgia, gastrointestinal problems, high blood pressure, lupus, and sleep disorders. The others just wanted to control stress. Before the training began, all answered questions about anxiety levels, pain, and depression. After the 8-week course, volunteers reported less pain, anxiety, and depression, better everyday health, and better sleep. (Want more natural ways to catch some zzz’s? Check out 20 Ways to Sleep Better Every Night.) [sidebar] All but three participants said their ability to cope with stress had improved greatly. The benefits can be lasting: After a year, those who continued meditating maintained these improvements. Meanwhile, other studies have found that people who learn and use MBSR are still reaping rewards 3 and 4 years later. “Meditating costs nothing. And once you learn how to do it, you can practice it for the rest of your life,” says Diane Reibel, PhD, of the Center for Integrative Medicine at Thomas Jefferson University Hospital in Philadelphia. “For people with chronic conditions, it can really improve the quality of life. For the rest of us, managing stress can help us stay healthy. No matter how crazy the world gets, meditation can help us stay balanced.” (It may also be the secret to a longer life.) [header = Take Time to Relax] Take Time to Relax Mindfulness-based stress reduction (MBSR) teaches you how to relax deeply and pay attention to stress cues in your thoughts and in the way your body feels, says meditation researcher Diane Reibel, PhD, of Thomas Jefferson University Hospital in Philadelphia. MBSR training classes usually meet for 2 to 3 hours of guided meditation and group discussion once a week for 8 weeks, plus one all-day session during the sixth week. Here’s what you need to know.
You’re a good candidate for MBSR training if you have cancer, chronic pain, fatigue, heart disease, high blood pressure, HIV/AIDS, headaches, sleep disturbances, anxiety or panic disorders, or stress related to your job or family life.MBSR is taught at more than 250 sites around the US. To find a program near you, link to the locater service run by the University of Massachusetts Medical School Center for Mindfulness in Medicine, Health Care, and Society by clicking on www.umassmed.edu/cfm/mbsr. Or call the clinic at (508) 856-2656.
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