Have you been feeling stressed lately? If so, you’re not alone. Everyone has to deal with challenges in life — whether from work, family, or even crisis situations. The good news is that there are various ways to cope with life’s difficulties. One method is mindfulness-based stress reduction (MBSR). 

Developed in 1979 by Dr. Jon Kibatt-Zinn, MBSR has become an increasingly popular way to reduce stress. What’s more, it may improve your overall health and wellness. 

If you’re interested in learning more about MSBR, read on. We’ll discuss how it works, what it’s used for, and how effective it is. We’ll also share how you can find an MBSR program near you to help you reduce stress and improve your well-being. 

How does mindfulness-based stress reduction work?

At the core of MBSR is mindfulness — a popular form of meditation. Mindfulness helps you pay attention to your thoughts, feelings, and physical sensations without judging them. It invites you to concentrate on the present moment and recognize how you are reacting to a stressful situation. With this awareness, you can choose more helpful ways to respond to difficulties. 

How do you practice mindfulness-based stress reduction?

MBSR uses different techniques to help you make mindfulness a daily part of your life. These techniques include:

• Deep breathing 

• Sitting meditation 

• Body scans 

• Walking meditations

• Yoga and gentle stretching

At first, practicing mindfulness may seem difficult. That’s because we’re used to our minds wandering or running on autopilot throughout the day. Fortunately, mindfulness is a skill that you can strengthen over time through practice, such as by participating in an MBSR program.

A typical, 8-week MBSR program involves:

• Weekly 2-hour group meditation classes with a qualified teacher 

• Instruction in mindfulness meditation, body scanning, and yoga postures 

• Around 45 minutes of homework each day 

• A mindfulness retreat during the sixth week 

• Group discussions to explore how to apply mindfulness to everyday life

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With MBSR, you can learn to accept that a situation may be out of your control. But you can control how you respond to stressful situations. In the end, you can gain the courage to let go of unhelpful thought patterns and behaviors. This can help you feel greater peace of mind and resilience. 

What conditions can mindfulness-based stress reduction help with?

MBSR was originally designed for stress management. But in recent years, it has also been used to help people living with mental and physical health conditions. 

Research suggests that MBSR can help you manage a variety of health conditions, including:

• Cancer

• Depression

• Anxiety

• Diabetes

• Heart disease

• Irritable bowel syndrome (IBS)

• Autoimmune disorders

Keep in mind that we still have a lot to learn about mindfulness. Researchers are still studying how mindfulness programs — such as MBSR — can help people with different health conditions. 

Can anyone practice mindfulness-based stress reduction?

In general, MBSR is considered safe for anyone to try. Still, it’s important to be aware of any risks involved before you decide to participate in an MBSR program. 

For instance, with yoga, there is a greater chance of injury if you have a preexisting health condition such as a back injury, high blood pressure, or glaucoma. For your safety, you may need to make modifications while you do a yoga exercise. Or it may be safer to sit out certain exercises. 

Although rare, meditation also carries some risk. This risk includes causing or worsening symptoms in people who have a mental health condition like depression, anxiety, or post-traumatic stress disorder (PTSD). 

In this case, you probably want to avoid doing mindfulness on your own. The benefit of MBSR is that you work with a trained professional. They can help you process any symptoms or negative feelings that come up. They can also help you get the most out of MBSR. 

If you have a health condition, it’s a good idea to speak with your healthcare provider before starting an MBSR program. Also, if you join a program, it’s important to make your MBSR instructor aware of your health condition so they can help you stay safe. 

How effective is MBSR?

The effectiveness of MBSR can vary depending on your health condition. Below, we’ve broken down how effective MBSR can be for various health conditions. 

For people living with mental health conditions, research has found that MBSR may help: 

• Reduce symptoms of depression and anxiety

• Lower stress levels

• Improve cognitive abilities for people with conditions like early-stage dementia

• Reduce anxiety, stress, and emotional exhaustion in employees 

For people experiencing physical symptoms of a health condition, MBSR may help: 

• Increase pain tolerance following injury 

• Improve sleep quality in people with sleep disturbances 

• Relieve pain in people living with chronic low back pain

Keep in mind that MBSR won’t cure a health condition. But it can serve as a powerful ally in your health journey. For example, one study found that MBSR helped women who completed breast cancer treatment. It helped lower their fear and anxiety about their cancer coming back. 

How to find an MBSR program near you

Now more than ever, MBSR programs are becoming easier to access. To start, consider speaking with your healthcare provider. They may be able to refer you to an MBSR program near you. 

Because mindfulness has become a popular topic of discussion, you may discover that your friends, coworkers, and family members know about an MBSR program near you. Ask around.

In addition, you can search online for MBSR programs. Some MBSR programs take place online, which may be more convenient for you. If you prefer in-person options, programs in your area may happen at:

• Hospitals

• Health clinics

• Universities

• Community health centers

The cost of MBSR programs varies. If you find a program you’re interested in, ask about your payment options. Some programs offer reduced pricing for people with lower incomes. 

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Written by:

Kara-Marie Hall, RN, BSN, CCRN

Kara-Marie Hall, RN, BSN, CCRN, is a registered nurse who specializes in writing health content that connects with everyone — no matter where they are in their health journey. She has over 10 years of clinical experience in a variety of specialties, including critical care, surgery, and hospice.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Mona Bapat, PhD, HSPP

Mona Bapat, PhD, HSPP, has 15 years of clinical experience providing therapy. She is a licensed clinical psychologist in Indiana and Illinois with treatment experience in individual, couples, family, and group therapy modalities.

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