The Effectiveness of Mindfulness-Based Interventions in Reducing Anxiety Disorders: A Systematic Review
By Neha Juneja
Therapist | Mental Health Professional
Mindfulness is known to have several advantages to one’s psychological, emotional, and physical well-being. Some of these benefits are mentioned below:
Inter-connectivity of the Mind and the Body: Mindfulness activates the connection of the mind and the body. It develops the interconnectedness of all systems, organs, and cells. This integration makes us more consciously aware of our inner selves. The connection with our inner selves helps us be more socially connected with others as well.
Healing: Mindfulness not only enables us to achieve physical relaxation but also the ability to get rid of our fears. Moments of stillness during meditation bring along a sense of oneness – that we are already connected with self and spirit. Believing in the power of ―now allows us to be completely engaged in the present moment, without being preoccupied by thoughts of the past or the future. This belief enables one to realize that these are the physical conditions that make us suffer, and we are capable of coming to terms with the situation and transforming suffering into well-being.
Attunement of the Mind: Practicing mindfulness and complete awareness stimulates emotional circuits in the brain, which further bring along several advantages, such as an increase in levels of well-being, happiness, resilience, and a great improvement in cardiac functions and the immune system (Siegel, 2007). Mindfulness seems to transform the functioning of the brain, thus aiding in a greater emotional balance (Ihnen & Flynn, 2008).
Relaxation: Though relaxation is not an objective of mindfulness, but it is surely one of its many positive outcomes. Through relaxation individuals suffering from high amounts of stress and burnout can relieve themselves of stress and other negative experiences. Such relaxation-based mindfulness helps in being calm and relaxed.
Improving Productivity Levels: Occupational and organizational stress directly affects an individual’s productivity levels. A distressed and fatigued employee is someone who works mindlessly. By practicing mindfulness, the employee would be able to manage his stress levels, making him/her a healthier person and easier to manage work stress. The technique of mindfulness, when applied by the employers of an organization, will improve their relations with the employees and will prove to be beneficial to the organization as well.
A Compassionate Mind: Mindfulness meditation can train the practitioner’s mind to inculcate(acquire) reactions to most events with positivity. The alterations in emotional circuits of the brain after practicing mindfulness suggest an increase in happiness, compassion, and optimism.
Better Relationships: Intrapersonal relationships benefit from practicing mindfulness, but recent studies have shown positive outcomes even in cases of interpersonal relationships. A study carried out at the University of North Carolina (2004) on relatively happy, non-distressed couples analyzed that couples who practiced mindfulness noticed a significant improvement in their relationship. Inadequate and inefficient communication in relationships is bound to increase emotional pain between couples. Suppressing one‘s feelings and emotions toward his/her partner doesn‘t help. Mindfulness training for couples is the most appropriate solution for cases of conflicts, anger outbursts, or even divorce.
