A review of 17 quantitative studies published between 2009 and 2014 examined whether mindfulness-based stress reduction (MBSR), an 8-week program combining meditation and yoga, is a viable method for managing stress. Of the 17 studies, 16 showed positive changes in psychological or physiological outcomes related to anxiety or stress. Although the evidence is limited by a lack of randomized controlled designs, small sample sizes, and varied outcome measures, MBSR appears to be a promising approach for stress management.
A 3-day retreat teaching Shambhavi Mahamudra kriya, a yogic practice combining deep breathing and meditation, followed by 21 minutes of daily practice for 6 weeks, led to lower perceived stress and higher general well-being among 142 adults (mean age 43). The findings suggest this practice may serve as a natural approach to reducing stress.
An 8-week online mindfulness meditation intervention for community-dwelling older adult caregivers was tested for feasibility and impact. Of 40 caregivers recruited from two community center support groups, 55% completed post surveys and attended at least five of eight sessions. The intervention reduced caregiver burden, perceived stress, anxiety, and loneliness, and improved mental well-being. Online interventions offer flexibility for caregivers, and future research should explore scalability.
A 4-week Contemplative Self-Healing program reduced PTSD symptoms more in breast cancer survivors who reported chronic stress at baseline than in those who did not. PTSD symptoms were measured with the Impact of Events Scale. The pilot study suggests that evaluating chronic life stress may help identify which breast cancer patients benefit most from psychological interventions.
Brief online training in gratitude, positive word, and loving-kindness/compassion meditation improved health professionals' gratitude, well-being, self-compassion, and confidence in providing compassionate care. Among 177 enrollees including nurses, physicians, and social workers, scores on the Gratitude Questionnaire rose from 38.3 to 39.5, well-being on the WHO-5 index rose from 16.4 to 17.9, self-compassion rose from 39.5 to 43.1, and confidence in providing calm, compassionate care rose from 73.3 to 80.9. All improvements were statistically significant.