Over the past decade, mindfulness has grown beyond spiritual practices and has become the subject of systematic scientific research in psychology, neuroscience and medicine. Today there is a stagnation in clinical psychotherapy, rehabilitation after psychological trauma, treatment of chronic stress, depression and anxiety disorders.

Mindfulness is defined as a direct respect for ongoing evidence from an attitude of acceptance and non-evaluation (Kabat-Zinn, 1994). The key word here is evidence, not interpretation. This approach itself is especially valuable in patients with traumatic stress.

Psychotrauma and dysregulation of the nervous system

Current research views psychotrauma not only as psychological, but as a psychophysiological phenomenon that disrupts the regulation of the autonomic nervous system (van der Kolk, 2014).
Typical inheritances:

hyperactivation (constant anxiety, tension, hypervigilance)

or hypoactivation (emotional onymity, dissociation)

damage to the connection between the prefrontal cortex and limbic system

In such a state, a person reacts automatically, and not consciously. Here mindfulness itself acts not as a relaxation technique, but as a tool for renewed self-regulation.

Neurobiological mechanisms of mindfulness

Evidence from neuroimaging studies suggests that awareness practice is common:

reduces the activity of the amygdala, which is responsible for fear reactions

promotes the activity of the prefrontal cortex, associated with the control of respect and emotion

strengthens the insular cortex, which is responsible for interoceptive awareness (body awareness)

Simpler Mindfulness appears to help the brain rediscover the present from the past, which is critical for people with post-traumatic symptoms.

“Trauma is not what happened to you. These are the ones that appear among you at the testimony”
— Bessel van der Kolk

Mindfulness in robots and stress

Chronic stress, as a result of acute trauma, is complete or systemic. It is associated with elevated cortisol levels, disrupted sleep, decreased cognitive function, and emotional burnout.

Programs based on mindfulness, Zocrema MBSR (Mindfulness-Based Stress Reduction), demonstrate:

statistically significant decrease in stress level

reduced concentration of respect

improvement of subjective perception of well-being

changes in psychosomatic symptoms

It is important that the effect is achieved not through the method of “positive thinking”, but through a change in the way of interaction with positive information.

Exchange and ethical aspects

Once proven effective, mindfulness is not a universal solution. For clients with severe complex trauma, inappropriate practice can aggravate symptoms. In a clinical context, it is recommended:

trauma-informative approach

progressive introduction of bodily awareness

Integration with other psychotherapeutic methods

Visnovok

Mindfulness is not a fashion and not a proof of mental health. This is a scientifically proven method of renewing contact between the body, brain and brain.
It does not dry up the mittevo, but creates minds for which healing becomes possible.

Another therapeutic approach is not to “change”, but to notice.

Scientific sources and literature

Kabat-Zinn, J. (1994).
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life.
New York: Hyperion.
→ The classic definition of mindfulness, on which MBSR and most modern research is based.

Kabat-Zinn, J. et al. (1992).
Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders.
American Journal of Psychiatry, 149(7), 936–943.
→ One of the first clinical studies of the effectiveness of MBSR.

van der Kolk, B. (2014).
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma.
New York: Viking.
→ A key source on the bodily nature of trauma and the role of mindfulness.

Hölzel, B. K. et al. (2011).
How Does Mindfulness Meditation Work? Proposing Mechanisms of Action from a Conceptual and Neural Perspective.
Perspectives on Psychological Science, 6(6), 537–559.
→ A detailed review of the neurobiological mechanisms of mindfulness.

Creswell, J. D. (2017).
Mindfulness Interventions.
Annual Review of Psychology, 68, 491–516.
→ A systematic review of the effectiveness of mindfulness interventions.

Davidson, R. J., & McEwen, B. S. (2012).
Social influences on neuroplasticity: Stress and interventions to promote well-being.
Nature Neuroscience, 15(5), 689–695.
→ On the influence of stress and mindful practices on neuroplasticity.

Polusny, M. A. et al. (2015).
Mindfulness-Based Stress Reduction for Posttraumatic Stress Disorder Among Veterans.
JAMA, 314(5), 456–465.
→ A randomized trial of the effectiveness of MBSR for PTSD.

Treleaven, D. A. (2018).
Trauma-Sensitive Mindfulness: Practices for Safe and Transformative Healing.
New York: W. W. Norton & Company.
→ A critically important resource on the ethical and safe use of mindfulness in trauma.

Doctor-pszchotherapist

Rymma Shtubler