Mindfulness is a third generation therapy that emphasizes the process of pay full attention to present experiences at the moment you live, to focus your consciousness on what is happening in the present, and positively with vital connections.
There is a specific program called MBSR (Mindfulness-Based Stress Reduction) It is a program developed in the USA, by Jon Kabat-Zinn, at a medical center at the University of Massachusetts.
In its usual format, it is structured as a course that is taught in groups (small groups), lasting approximately 30 hours. Studies carried out observe significant reductions of 35% in medical symptoms associated with stress and 40% in psychological discomfort (Martín, 2014).
Here We will see what are the keys and attitudes of Mindfulness and how it is used in the therapeutic field.
Stress is an evolutionary development that has thousands of years of history. In fact, it is a survival mechanism without which human beings would not have been able to survive in an inhospitable world. This phenomenon is based on a complex physiological mechanism in which the main protagonists are fear and anger This allows you to apply flight or fight skills depending on the case in the face of stimuli and signs of danger, through the so-called spirit of survival.
On the other hand, stress has three phases. The first is stimulation, which is the reaction that the body experiences to deal with the problem; The second is resistance to the threat, and lastly and as a consequence of all the effort generated, exhaustion. With this comes wear and tear which is true meaning of the word stress A series of diseases associated with anxiety arise from this wear and tear, along with environmental and/or genetic causes.
As we have seen, the entire stress mechanism was very useful in typical Paleolithic habitats. However, This defensive mechanism has been maintained over time in the face of current events that may continue to be threatening (like an individual who flees when a river overflows), or in the face of stimuli that the same individual interprets as threatening, but perhaps less so objectively speaking (finishing a job at a certain time, because there may be a perception of “anger at the moment”). stalking”).
In these situations, stress may no longer be functional when it is subject to constant activation, since the mind can lead us to imagine or anticipate unpleasant situations “without limits”, which would lead us to classic dysfunctional or pathological stress.
When this mind-body reaction becomes chronic, by repeating it over and over again, facilitates the appearance of mental health problems
Problems linked to stress
As mentioned above, stress is triggered by two basic emotions, anger and fear. If the cause that generates them is not resolved, sadness arises, and if it persists longer, this phenomenon can give way to depression.
Chronic anger will lead to aggression and violence, while chronic fear will lead to anxiety, phobia or panic attacks.
Thus, in the present world, far from being prey to predators as in the Paleolithic, we can be prey to our own thoughts Our thoughts are always occupied with a past that cannot be changed and projecting the desire for an unpredictable future.
Therefore, breathing, self-awareness, connecting with ourselves, with the present moment, in the here and now, is where we can put our energies through Mindfulness, or Full Attention. It is therefore about feeling the present, listening to the moment, closing our eyes and gaining awareness of what we are experiencing in each moment, without obsessing about what is to come.
Mindfulness Attitudes
Starting from compassion towards oneself and towards others (compassion seen as the understanding of pain or discomfort, not of “poor thing, how bad it is”), Mindfulness takes 7 attitudes.
1. Don’t judge
Avoid emotional attack which invalidates the person who receives it.
2. Patience
Have respect and compassion for our mind, and return to the present when we see that we are distancing ourselves from it. It involves accepting yourself as you are Don’t pretend to be any other way.
3. Beginner’s mind
Observe our experience with curiosity, as if we were experiencing it for the first time. It will be the facilitator who will promote motivation and attention.
4. Trust
Trust and not judge us. Free ourselves from the tendency to judge ourselves harshly.
5. Not trying hard
Meditating does not stop (calm pain) but because (I feel the pain) If we have the session well structured, we can make the right and necessary energy emerge for each exercise.
6. Acceptance
When we do not accept ourselves, we lose the opportunities to take the most appropriate actions, and we waste energy and time, which affects our physical and mental health. Do not force situations. Admit the present.
7. Let go
Do not get attached to ideas, sensations and results.
Relationship with cognitive-behavioral therapy
Cognitive-behavioral therapy maintains that Our thoughts are our own, and these are what support our actions Mindfulness helps people observe each thought as a hypothesis to question and generate new optimal, functional or objective thoughts. Therefore, both tools complement each other well.
Benefits of Mindfulness
Mindfulness generates changes associated with several benefits, both physically and emotionally. They are, among others, the following.
Session structure and clinical applications
The sessions are led by psychologists, therapists or professionals trained in Mindfulness. The structures of the sessions are different, but they pursue the same objectives: bring calm to the person who practices it and so that they can generalize it to their daily life. They are programs structured in different sessions, according to needs, or individualized in psychological therapies, or also in school classrooms. It is essential that instructors know how to guide well and know the context and the people who attend the sessions.
On the other hand, the applications to which Mindfulness is directed are:
Meditation should not be considered a psychological treatment or psychotherapy in itself (Vallejo, 2007), although it can be part of and contribute to improving its effectiveness, with daily practice.
Authors: Sandra Giménez and Santiago Luque, psychologists at BarnaPsico
