Mindfulness nauda

Per pastaruosius pora dešimtmečių šimtai mokslinių tyrimų parodė sąmoningo dėmesingumo naudą įvairiose srityse. Moksliniai tyrimai ir publikacijos mindfulness tema auga eksponentiškai – jeigu iki 2000 metų tebūdavo vos po keletą mokslinių publikacijų šia tema per metus, dabar jų išspausdinama virš tūkstančio kasmet (American Mindfulness Research Association, 2019).

Ką rodo moksliniai tyrimai apie mindfulness?

Mažina patiriamą stresą ir nerimą[1]

Mažina depresijos atkryčio tikimybę[2]

Stiprina emocinę ir psichologinę gerovę[3]

3

Keičia smegenis: didina jų tankį ir stabdo senėjimo procesus[4]

Gerina dėmesį ir kognityvinius gebėjimus[5]

Mažina negatyvias mintis ir gerina nuotaiką[6]

Mažina chronišką skausmą[7]

Stiprina imuninę sistemą[8]

Gerina miego kokybę[9]

Gerina tarpasmeninių santykių kokybę[10]

Padeda išsivaduoti nuo žalingų priklausomybių[11]

… Ir leidžia patirti daugybę kitų pozityvių pokyčių gyvenime!

Literatūros šaltiniai

[1] Sharma, M., & Rush, S. E. (2014). Mindfulness-based stress reduction as a stress management intervention for healthy individuals: A systematic review. Journal of Evidence-Based Complementary & Alternative Medicine, 19(4), 271-286. https://doi.org/10.1177/2156587214543143

[2] Ma, S. H., & Teasdale, J. D. (2004). Mindfulness-based cognitive therapy for depression: Replication and exploration of differential relapse prevention effects. Journal of Consulting and Clinical Psychology, 72(1), 31–40. https://doi.org/10.1037/0022-006X.72.1.31

[3] Carmody, J., & Baer, R. A. (2008). Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms and well-being in a mindfulness-based stress reduction program. Journal of Behavioral Medicine31(1), 23-33. https://doi.org/10.1007/s10865-007-9130-7

[4] Lazar, S. W., Kerr, C. E., Wasserman, R. H., Gray, J. R., Greve, D. N., Treadway, M. T., … & Rauch, S. L. (2005). Meditation experience is associated with increased cortical thickness. Neuroreport16(17), 1893-1897. https://doi.org/10.1097/01.wnr.0000186598.66243.19

[5] Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition19(2), 597-605. https://doi.org/10.1016/j.concog.2010.03.014

[6] Jain, S., Shapiro, S. L., Swanick, S., Roesch, S. C., Mills, P. J., Bell, I., & Schwartz, G. E. (2007). A randomized controlled trial of mindfulness meditation versus relaxation training: Effects on distress, positive states of mind, rumination, and distraction. Annals of Behavioral Medicine33(1), 11-21. https://doi.org/10.1207/s15324796abm3301_2

[7] Garland, E. L., Manusov, E. G., Froeliger, B., Kelly, A., Williams, J. M., & Howard, M. O. (2014). Mindfulness-oriented recovery enhancement for chronic pain and prescription opioid misuse: Results from an early-stage randomized controlled trial. Journal of Consulting and Clinical Psychology, 82(3), 448–459. https://doi.org/10.1037/a0035798

[8] Black, D. S., & Slavich, G. M. (2016). Mindfulness meditation and the immune system: A systematic review of randomized controlled trials. Annals of the New York Academy of Sciences1373(1), 13-24. https://doi.org/10.1111/nyas.12998

[9] Hülsheger, U. R., Feinholdt, A., & Nübold, A. (2015). A low‐dose mindfulness intervention and recovery from work: Effects on psychological detachment, sleep quality, and sleep duration. Journal of Occupational and Organizational Psychology, 88(3), 464–489. https://doi.org/10.1111/joop.12115

[10] Carson, J. W., Carson, K. M., Gil, K. M., & Baucom, D. H. (2004). Mindfulness-based relationship enhancement. Behavior Therapy35(3), 471-494. https://doi.org/10.1016/S0005-7894(04)80028-5

[11] Bowen, S., Witkiewitz, K., Clifasefi, S. L., Grow, J., Chawla, N., Hsu, S. H., … & Larimer, M. E. (2014). Relative efficacy of mindfulness-based relapse prevention, standard relapse prevention, and treatment as usual for substance use disorders: A randomized clinical trial. JAMA Psychiatry71(5), 547-556. https://doi.org/10.1001/jamapsychiatry.2013.4546