Mindfulness: Passing trend or evidence-based remedy?

The Realities of Mindfulness: Separating Fact from Fiction

The Rapid Rise of Mindfulness

In recent years, mindfulness has become a billion-dollar industry, with more Americans practicing yoga or meditation than ever before. Mindfulness has been touted as a potential wellness practice by CEOs, celebrities, and wellness experts alike, with companies using it to improve innovation and productivity. However, with so many people offering their own methods and claims, it can be a challenge to separate the facts from the fads. In this article, we explore the science behind mindfulness and the myths surrounding it.

The Science of Mindfulness

The Journey West

Mindfulness, as a spiritual practice, had made its journey westward through teachers such as Ram Dass and Thich Nhat Hanh. Its first foray into science was through Jon Kabat-Zinn, who took an interest in meditation and incorporated it into his biology studies while at MIT. He later founded the Center for Mindfulness and began researching a secular form of the practice called mindfulness-based stress reduction (MBSR) that he developed himself. Kabat-Zinn’s studies included an intensive eight-week MBSR program that helped participants develop a non-judgmental awareness of the present moment. His research (and later studies) found that mindfulness practitioners experienced less stress, anxiety, and depression and enjoyed better overall mental and physical wellness.

The Research Gap

While research shows that mindfulness can positively impact mental and physical health, the effect sizes found in studies tend to be moderate. An analysis of 47 randomized clinical trials with active controls found moderate evidence that mindfulness eased anxiety, depression, and pain, low evidence of reduced stress, and insufficient evidence for reduced substance abuse and poor eating habits. There is also no universally accepted definition of mindfulness, and few studies follow Kabat-Zinn’s strict MBSR program. The scientific community takes a cautious stance on mindfulness and its benefits.

The Myths of Mindfulness

In spite of the scientific findings, the commercialized sector of mindfulness has grown with each telling. Mindfulness is not a cure-all stress management tool or more potent analgesic than painkillers. Overstatement and over-selling have caused some individuals to forgo traditional therapies and medicines in favor of mindfulness, which can amplify certain psychiatric problems associated with worry and depression. Without the supervision of a qualified psychiatrist or teacher, individuals may blame themselves for their failures and compound their emotional issues.

The Realities of Mindfulness

Mindfulness may be worthwhile, but only with understanding and realistic expectations. While small-to-moderate effect sizes aren’t zero, mindfulness won’t make life’s difficulties bounce off one’s chest like bullets. Mindfulness can help reduce stress and make individuals more resilient to stressful events, leading to an overall increase in happiness. Mindfulness may be one method among many and not the right one for every occasion. Like journalist and mindfulness evangelist, Dan Harris, who experienced a 10-percent bump in happiness, stress reduction, and joy in life, mindfulness may provide a valuable perspective, but it may not be a panacea for everyone.

In Conclusion

The science behind mindfulness shows that it can be a valuable practice for overall wellness, but the effects are often moderate, and the research is still in its infancy. The commercialization of mindfulness has led some individuals to romanticize its benefits. As with any practice or therapy, mindfulness should be approached with understanding, realistic expectations, and the guidance of a qualified psychiatrist or teacher. Mindfulness can be one tool in an individual’s wellness toolkit, leading to a greater sense of well-being, but it isn’t a cure-all or a replacement for traditional therapies and medications.