Mindfulness-Based Stress Reduction (MBSR)

One of the most effective ways that I have learned to take the edge off of anxiety is through techniques from the Mindfulness-Based Stress Reduction (MBSR)program that was created by Jon Kabat-Zinn. The course is run by an accredited social worker/psychotherapist/psychologist, and it is run once a week for 2 hours.  In Ontario, Canada, most insurance plans will pay the costs.  It is usually between 600 and 700 dollars.  Even if you had to pay it with your money, it is worth every cent!  You can also read about the program in Jon Kabat-Zinn’s book titled “Full Catastrophe Living”.  In addition to taking the program, I have purchased his book and have read and reread it many times.  On top of it all, I even purchased the CDs of the book, so I could listen to them in my car.

One of the biggest takeaways for me is that our thoughts are not always true.  Just because we think a thought, it doesn’t make the thought gospel truth.  I needed to hear this and read this over and over again.  I also had to practise this like crazy.  I remember one day, my family and I were driving home from the cottage, and it was a dark and rainy day.   I remember thinking to myself,  “I am a total failure”.  Right after, I had an epiphany! “It's just a thought”, I said to myself, “thoughts come and go and thoughts are not always true”.   I was so proud of myself for catching myself.  I also learned from a sister program called The Mindful Way  through Depression written by Mark Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn.  That negative thoughts are just a symptom of depression.  That's it.  They definitely are not true.  Just like a sneeze is a symptom of a cold.  Don’t believe these thoughts, they are just symptoms.  Another powerful thing that I learned from this course/book is that it is wise to accept things the way they are.   It is fighting your thoughts with thoughts that will make your depression or anxiety worse.   The example the psychologist gave, if it is raining outside, accept it is raining.   If you are depressed, just accept it and perhaps treat yourself with compassion and care but trying to change or fix it by thinking because that will make the situation worse.  Of course, problem-solving such as going to therapy or medication is not included but trying to fix the depression or anxiety through ruminating alone.  This program also runs like an 8-week program.   I also participated in this program.  I also bought the CDs of the book, so I could listen to them in the car.

Both of these books offer 45-minute exercises.  A few of these exercises are:  the body scan, yoga, and sitting meditation.  When I was first introduced to the body scan, I loved it!  I practised it for months and it made such a difference.  However, my thoughts came in and told me that if I wanted to be more spiritual, I needed to do the sitting meditation (remember how I told you thoughts are not always true).  So I tried sitting meditation.  It really hurt my back.  I even joined a Buddhist meditation group once a week.  I began to dread doing it, so I eventually stopped after 8 months.  My thoughts then told me “yoga is the way to go, it is more superior to the body scan, and it is great for physical health”.  I was able to go to a yoga class once a week for years until I hurt my knee.  I really enjoyed the classes, but I couldn't get myself to practise at home.   Is one of these practices better than another?  No, I do not believe so.  I believe whatever works for you is perfect.  Guess what?  If you change your mind, that is ok too.  I believe this is where the non-judgment comes in from mindfulness.  What practice do you like the best?

My parents are baby boomers that were born in 1939.  They were not brought up to be mindful.  They were brought up to ignore any pain and march on.  There was tremendous pride in that.  When my mother caught pneumonia, she was so proud that she didn't even know she had it.  It gets even more crazy.  When her heart stopped for 20 seconds, she didn't know either.  It was when she passed out a few times the doctor set her up with a heart monitor, and they found out about her heart stopping.  She received a pace-maker asap, thank goodness!   When my brother expressed to my parents that he was in pain because of his knee replacement, my parents were very unhappy.  “He has no pain tolerance at all, he shouldn't be in pain”, they would say, shaking their heads and pursing their lips.  “Or maybe”, I would think, “he is aware of his body”.  Have you experienced opposition to mindfulness?

Please note that these are my interpretation on the course and books