By Kristina Carvalho, MSW, and Austin Frakt, PhD
It’s hard to not be familiar with the term “mindfulness;” it’s spreading across workplaces, classrooms, and friend groups. What’s trickier is knowing what it can and cannot do for one’s health. Although mounting evidence suggests it may have wide utility, there are still unknowns on how far benefits can go.
Academics have discovered over 30 definitions for this Buddhist concept in the literature, but mindfulness is typically defined as “the awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment.”
Tracing back millennia in the Eastern world, this awareness can now be nurtured formally through instructor-led mindfulness programs or informally through self-guided personal practice.
The former method often spans months and is facilitated through group training sessions or daylong retreats. The most frequently cited, evidence-based program is Mindfulness-Based Stress Reduction (MBSR). Some of its common exercises include sitting meditation, Hatha yoga, and body scans.
The latter type of mindfulness is individualized, leaving room for a flexible setting and time commitment. Some individuals distinctly set aside time to sharpen this skill with apps like Calm or Healthy Minds, while others find moments to be mindful in their existing daily routine (e.g., while eating, washing the dishes, taking a walk, etc.).
One’s goals for engaging in the practice can also vary; some have a singular aim to achieve, others go into it with no expectations. Some mindfulness interventions have an intended purpose, others are more general.
While mindfulness can sometimes stir up uncomfortable, negative feelings from heightened awareness, these effects are usually mild and to be expected. Research has confirmed that mindfulness based programs are safe and do not come with serious adverse events.
In fact, it can be used to prevent some mental health issues and improve social-emotional skills.
Formal Mindfulness
There are numerous studies that focus on the efficacy of mindfulness programs.
A recent systematic review of randomized controlled trials found evidence that mindfulness based programs can reduce psychological distress for at least six months in a variety of settings. And programs specifically targeting stressed, anxious, or symptomatic adults were more effective at reducing depression and anxiety than generalized programs.
MBSR in particular has been widely cited in clinical literature to reduce symptoms and improve quality of life for healthy individuals and those with a variety of conditions such as post-traumatic stress disorder, multiple sclerosis, chronic pain disorders, and cancer.
By strengthening one’s ability to focus on one thing at time and make more conscious choices, MBSR also encourages self-compassion and promotes positive social behavior. This is precisely why it is sometimes offered by employers! It has been successfully used to improve workplace retention, culture, and productivity.
Informal Mindfulness
General mindfulness practices seemingly produce physical benefits. Research indicates mindfulness practices may reduce cortisol awakening responses, chronic pain, blood pressure, and cardiovascular disease. They may also slow weight gain in women with obesity and improve sleep disorders.
Gaps in Mindfulness Research
There are still plenty of things researchers remain unsure about when it comes to what mindfulness can or cannot do.
For example, it is unclear how mindfulness impacts long-term mental health, and whether any benefits are will last beyond the period of regular practice.
One study did discover potential long-term effects of MSBR on mental health, finding that participants who practiced more days and had higher levels of mindfulness two to five years post-program, had lower levels of anxiety. Though, there was a general decay of benefits after one to two years for those who did not keep up with the practice. While promising, the authors suggest the study should be interpreted with caution due to design limitations.
Another unknown is the difference in effectiveness based on setting. For instance, there’s a lot of room left to investigate nature-based mindfulness and how it compares to practices in more cultivated settings. Preliminarily, one systematic review hints that nature-based mindfulness is superior, and even saw stronger effects for individuals participating in natural outdoor environments (e.g., forest, wild nature) compared to urbanized outdoor environments (e.g., gardens, parks).
Additionally, there’s conflicting preliminary evidence on the neural changes that mindfulness can produce. Some studies have shown that mindfulness programs increase gray matter density in the brain, thus improving working memory capacity and slowing signs of aging. However, a recent review of 25 studies, found that while there are positive neural changes on attention and executive function, there were not significant results for working memory and long-term memory like previous studies had noted.
Some researchers have also expressed ethical concerns. For instance, one study claimed mindfulness programs lack qualified instructors, ethical delivery guidelines, and the capacity to screen for adverse events. To mitigate these concerns, researchers suggest that public health practitioners should establish regulatory bodies, standardized ethical guidelines, appropriate screening procedures, and adequate accreditation and licensing procedures.
Despite the uncertainty of how far the benefits can go, mindfulness remains promising and an inexpensive practice one can explore on one’s own with little to no reported harm.
