Scientifically Proven Benefit of Mindfulness Training
After Only 8 Weeks
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Less Anxiety & Depression
There's no doubt about it, depression and anxiety are on the up.
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"Depression is the leading cause of disability worldwide, and is a major contributor to the overall global burden of disease"
World Health Organisation, 2018.
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"275 million people worldwide were reported as suffering from anxiety disorders in 2016"
Mental Health, Our World in Data, 2018.
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Photo by Cristiano Firmani
So, if suffering low mood, worry or overthinking, you are not alone. The good news is...
Therapeutic Mindfulness is an effective intervention - for treating depression.
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Groundbreaking research in 2000 at Oxford University found that Therapeutic Mindfulness significantly reduces the chances of suffering a relapse or recurrence of major depression, by 40 - 50%. Even after 1 year follow-up this was maintained.
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This led the way for a surge of research; discovering Mindfulness Therapy as a " promising intervention for 'treating generalised anxiety disorder' as well as depression.
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And impressively, finding that people suffering from depression that do not respond to drugs or Cognitive Therapy returned to "normal or near normal levels of mood" following Mindfulness Therapy
Not surprisingly Mindfulness Therapy is recommended by NICE, The National Institute for Health & Clinical Excellence) for the prevention of relapse in recurrent depression. Mental Health Foundation Report 2010
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It allows us to become the observer of our thoughts, to befriend these mental events. So, rather than our mind controlling our behaviour and mood with our thoughts in the driver seat; we are able to take back control.
We drop down a few gears, alleviating the runaway
ruminations of the mind where one thought leads to another in a spaghetti junction of worry and disorder that can spiral into depression and/or anxiety.
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Therapeutic Mindfulness can help us to reclaim our lives, as Professor Mark Williams, researcher and co-founder of Mindfulness Based Cognitive Therapy (MBCT) describes,
"It can liberate you from pain and worry...waking up to what's happening inside of you..becoming deeply curious about the world again..moment by moment."
Effective Intervention for Depression
1. Effects of Mindfulness-Based Cognitive Therapy on Mental Disorders: A Systematic Review and Meta-Analysis of Randomised Controlled Trials
Julieta Galante, Sarah J. Iribarren, and Patricia F. Pearce 2013
A meta- analysis of 11 studies of MBCT and its' effectiveness in treating depression, Cardiff University, UK concluded that MBCT is an effective intervention for patients and that after 1 year of follow-up MBCT reduced the rate of relapse in patients with three or more previous episodes of depression by 40%.
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Groundbreaking Research, Depression
1. Prevention of Relapse/Recurrence in Major Depression by Mindfulness-Based Cognitive Therapy
Teasdale JD, Segal ZV, Williams JM, Ridgeway VA, Soulsby JM, Lau MA, 2000
University of Oxford, UK found that their 8 week MBCT course significantly reduced the chances of suffering a relapse or recurrence to major depression, assessed over a 60 week period. Reduced the likelihood of relapse in 40 - 50% of people who had suffered 3 or more bouts of depression, which was 77% of the sample.
Treating Generalised Anxiety Disorder
1. The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review
Stefan G. Hofmann, Alice T. Sawyer, Ashley A. Witt, and Diana Oh, 2010
A meta analysis of 39 studies totalling 1,140 participants receiving mindfulness-based therapies including MBCT & MBSR for a range of conditions; generalized anxiety disorder, depression, and other psychiatric disorders (also including medical conditions such as cancer). Results showed Mindfulness therapy is a promising intervention for treating anxiety and mood problems in clinical populations.
Not respond to drugs or cognitive therapy
1. Treatment-Resistant Depressed Patients Show a Good Response to Mindfulness-based Cognitive Therapy
Kenny MA1, Williams JM. 2007
Maura Kenny in San Francisco found that MBCT is effective for those that do not respond to drugs or traditional cognitive therapy. Those that have Treatment Resistant Depression cause the majority of the disability statistic and 50% of individuals with Major depression will fail to remit (get better) with antidepressant medications. Following MBCT the study concluded that there was an improvement in depression scores, with a significant proportion of patients returning to normal or near-normal levels of mood.
The Science
Ruminations of the mind
Marieke Karlijn van Vugt, Peter Hitchcock, Ben Shahar, and Willoughby Britton,2012
Researchers investigated patterns of memory recall dynamics before and after MBCT, and on a wait-list control group. Results suggested that MBCT may weaken the strength of self-perpetuating negative associations networks that are responsible for the persistent and “sticky” negative mind states observed in depression, known as rumination, and increase positive associations that are lacking in depression.