Being diagnosed with a chronic illness can feel overwhelming and frightening. For many people, it can even cause anxiety.
With the diagnosis often comes thoughts and worries about death, decline, and everything in between. When we learn to overcome that anxiety, the power the illness has over the mind often takes a back seat.
An effective way to overcome anxiety about chronic illness is with Mindfulness-Based Stress Reduction (MBSR).
In this article, we will learn a bit more about how what MBSR really is, and how its underlying principles can help with the stress and difficulties often faced with a chronic illness.
What Is MBSR?
MBSR focuses on mindfulness from an individual basis. There is no script to follow and no steps to be aware of along the way.
This makes it a customizable approach to helping with things like:
Anxiety
Depression
Fatigue
Grief
Chronic illness
Pain
High blood pressure
Heart disease
…and more!
There are two areas of MBSR to consider in order to experience the full benefits of the practice. These include mindful meditation and yoga.
MBSR and Mindful Meditation (a Vacation From Stress)
Think of mindful meditation as a way to take a vacation from stress. It is the practice of processing your thoughts and feelings in the present moment before you have a chance to judge them.
Staying mindful in the present takes away the power of certain thoughts to make you feel anxious. This is similar to the way we process thoughts when we sleep.
There are many different ways to engage in mindfulness. You can observe inward on a singular focus. Or, you can focus on the external of what’s going on around you.
Again, MBSR is different for everyone. Finding a mindfulness method that works for you is important.
MBSR and Yoga
Jon Kabat-Zinn is often considered the father of MBSR. He worked to combine traditional Buddhist principles of mindfulness and meditation with science-based stress relievers.
Kabat-Zinn had a very specific vision of mindfulness, and he promoted it as acceptance and awareness in today’s overly-stressful world.
One of the most positive things about MBSR, according to Kabat-Zinn, is that it is easily accessible to everyone, including those with physical or mental health issues.
An advocate of yoga for reducing stress and encouraging mindfulness, he included seven foundational attitudes linked to mindfulness for stress-reduction, which include:
A commitment to do no harm (Ahimsa)
Self-compassion (kindness toward yourself)
Acceptance
Letting go
Trust
Patience
No judgment
Two gentle yoga sequences are an integral part of the MBSR experience. One is done standing, while one is done from a seated position. These movements are designed to reduce stress and anxiety in several different ways.
First, they allow you to focus on your breathing. You will also generate heat within your body, which will allow you to feel a sense of calm.
Finally, any type of movement and exercise is beneficial for reducing stress and anxiety. This is especially effective when it comes to exercises designed to stretch your muscles and keep you focused.
Reduce the Stress Associated With Chronic Illness
Dealing with any type of chronic illness comes with many challenges. Feeling anxious about the illness itself, or about your recovery, should not be something that takes over your life.
If you are interested in learning more about MBSR, and how it can be used to overcome anxiety, please feel free to contact me.
We can dive deeper into how Mindfulness-Based Stress Reduction can work for your particular situation. Once we do, you can find the comfort and stress-relief you need during this difficult time.
For more on chronic illness counseling click here.