Mindfulness in Therapy

Mindfulness based therapy is derived from ancient Buddhism practices based on the fundamental concept of mindfulness, which is essentially, to be as present in the moment and be nonjudgmentally aware. This is developed by paying attention in a particular way, namely, in the present moment and as unreactive, nonjudgmentally, and open heartedly as is humanly possible. It is frequently referred to as conscious mindfulness when intentionally practised (Kabat-Zinn, 2015). MBT is primarily a blend of mindfulness and cognitive behavioural therapy. It functions by assisting in bringing the emphasis to the present moment through the use of meditation, relaxation, and awareness activities (Hayes, Luoma, Bond, Masuda, & Lillis, 2006).

Experiential avoidance tactics, which aim to reduce the severity or duration of unpleasant internal sensations, can be successfully countered by MBT. Many, if not all, mental disorders are thought to be maintained by these maladaptive coping mechanisms (M. Bishop et al., 2004; Hayes, 2004). Additionally, mindfulness meditation involves calm, deep breathing that can reduce physical signs of distress by balancing sympathetic and parasympathetic reactions (Kabat-Zinn, 2003).

Furthermore, the distinction between the "doing mode" and the "being mode" within mindfulness is equally crucial to understand. Being and doing have different time focuses (Lyddy & Good, 2017). When deciding how to proceed, we frequently need to consider the possible future effects of various options, speculate about what might occur if we achieve our objective, or recall instances in the past when we had to cope with situations that were similar. The mind has "nothing to do, nowhere to go" in being mode, which enables us to fully concentrate on our experiences as they happen. This allows us to be totally present and aware of whatever is happening at the moment (Sipe & Eisendrath, 2012)

Moving on, meditation, mindfulness exercises, yoga, and different breathing techniques are some of the MBT approaches used (Watier & Dubois, 2016) They are intertwined with diverse presumptions about the type of therapy. To mention a few assumptions about this therapeutic approach, acquisition of this skill is slow, progressive, and practice-intensive, awareness improves perception, effective action, and control. It also makes life richer and more vivid and replaces unconscious reactiveness in addition to fostering profound attentiveness (Kang et al., 2012). These presumptions are consistent with the fact that when someone chooses mindfulness-based therapy, it takes practice and patience to truly be more present in the moment. For this reason, it's frequently advised to start small, try being more aware of yourself and your surroundings over minor things, and gradually build it up (Rac & Chakravarti, 2019). This is frequently associated with the mindfulness exercise of trying to live in the moment by trying to intentionally bring an open, nonjudgmental attitude to every situation, through enjoying the little things in life (Khoury et al., 2013)

Additionally, awareness enriches and intensifies life and eliminates unconscious reactionary behaviour; this is frequently accomplished through the practise of paying attention. In a fast-paced world, it might be challenging to take the time and pay attention to details. However, by attempting to fully engage all of our senses; touch, sound, sight, smell, and taste, we improve your awareness of our surroundings, make us calmer, and potentially less reactive. This limits or replaces unconscious reactiveness since you are more alert and in the present. Additionally, studies have shown that meditation practices can alter the anatomical make-up of the brain, promoting gains in executive function and attention regulation skills. It has even been shown to slow cognitive loss in the elderly and accelerate learning in young children (Izzetoglu et al., 2020).

In addition, a study by Huang et al., 2020 examined the link between mindfulness-based therapy and alterations in our brain networks as we deal with anxiety and bereavement grief. The intensity and interfering symptoms can include intensely negative and sorrowful emotions toward the departed. The grieving is frequently accompanied by exaggerated self-blame and wrath, mingled with old memories, as well as worries and fears about living alone in the future without the deceased. Even while most bereaved people may get over their loss with time, widowhood has been linked to an elevated mortality rate from grieving, which peaks in the first six months following spousal loss (Christakis & Iwashyna, 2003). The Texas Revised Inventory of Grief (TRIG), the Generalised Anxiety and Depression Scale (GED-7), and the difficulties in emotion regulation scale (DERS) were used in the study to evaluate 23 participants along with an FMRI scan. Following the testing, the participants had MBT once a week for 2.5 hours each, in addition to daily at-home activities, for a total of 8 weeks. These MBT exercises primarily aimed to help the patient deal with their own grieving experiences. These techniques included experiential activities, discussions about the participants' everyday routines, and guided meditation. Grief (TRIG), negative emotions (GAD-7 and Depression), and the difficulty of emotion regulation (DERS) were decreased following MBCT after 8 weeks of therapy, although the mindfulness level significantly increased, as well as the correlation between neural connectivity and Five Facet Mindfulness Questionnaire (FFMQ).

Using this study as an illustration, it's critical to note that MBT is currently used in a variety of health settings, to name a few, it is used in prison, where it has been tried as a behavioural change intervention for inmates, which can be a key tool to improve reintegration into society and to lower criminal recidivism (Lipsey & Cullen, 2007). Since it is well recognised that prisoners frequently experience mental health issues, MBT can be beneficial (Bouw et al., 2019). In addition, it is also commonly used in psychiatry because MBT has received a significant amount of evidence for its effectiveness in treating psychiatric illnesses. Numerous studies have revealed that MBT is effective for preventing relapses into depression and alleviating its effects (Shapero et al., 2018).

Moving on, although the MBT is used in different settings for different reasons as mentioned earlier, there are certain common benefits of using mindfulness based therapy, for starters Rumination is decreased by mindfulness, according to numerous research. especially because of meditation, which has been linked to higher levels of self-reported mindfulness and lower levels of negative affect in participants in studies. Additionally, participants also experienced fewer ruminational thoughts and depressive symptoms (Chambers et al., 2007).

Moreover, numerous research examining the application of mindfulness-based cognitive therapy and stress reduction have found that practising mindfulness lowers stress. (Farb et al., 2010). While also coming to the conclusion that modifying the affective and cognitive processes at the root of numerous clinical disorders may be accomplished through mindfulness-based therapy. These results are in line with research showing that mindfulness meditation boosts good feelings while lowering anxiety and bad feelings. The individuals who participated in mindfulness-based stress reduction showed considerably lower levels of anxiety, despair, and physical distress, the researchers discovered (Williams, 2010).

Having said that, mindfulness may have drawbacks that are frequently disregarded. Some people may experience an increase in the stress response, depressed mood, disconnection, and even sleep inability as a result of practising mindfulness. Before we advocate for mindfulness, as with any intervention, we must be aware of any possible downsides.

This is due to the possibility that mindfulness-based therapy would make unpleasant feelings more conscious and thus worsen psychiatric issues. It is possible to argue that the emergence of challenging emotional content during mindfulness practices may be a benefit rather than a drawback. This will, of course, depend on the context in which these feelings and memories emerge; if it does so in a therapeutic setting, it may very well be; however, if the person is practising mindfulness alone or in a group setting without a qualified mental health clinician present, a positive outcome is less likely and it may just cause unanticipated distress (Farias & Wikholm, 2016).

Furthermore, Segal et al. (2002) emphasise that the MBT programme is specifically created for those who have had depression in the past but are still in pretty good health when they begin it. As a result, MBT does not target patients who are severely depressed because of their poor concentration and greater levels of negative thinking, which would make it difficult for them to focus and pay attention to build the key MBT abilities. Additionally, MBT research remains in its initial phases, therefore it would be presumptuous to try and make firm conclusions about its efficacy (Coelho et al., 2007).