MBSR - Science meets mindfulness: How mindful stress management works in the long term

MBSR - for many, this initially sounds like one of those methods that "could also be quite nice". But what sounds like just another trend in the mindfulness jungle is actually such a well-founded program that it is used in clinics, companies and consulting settings around the world.

As a certified MBSR trainer, I know from experience that MBSR is not a quick fix - but a profound approach that really supports people. It is a tool for dealing better with life's challenges - in everyday life, at work, in crises. And it is an approach that I have been integrating for years, not only in my work, but also in my everyday life.

What does MBSR mean exactly?

MBSR stands for Mindfulness-Based Stress Reduction - in other words, mindfulness-based stress management. The 8-week program was developed at the end of the 1970s by molecular biologist Dr. Jon Kabat-Zinn. The aim was to help people with chronic pain and stress complaints - with a secular, scientifically based approach to mindfulness.

At the heart of the program are:

• Information on stress and stress management, as well as mindfulness in general

• Meditations such as the body scan, sitting, breathing and walking meditation

• Gentle yoga elements (suitable for all fitness levels)

• Self-reflection exercises for dealing with stress

• A mindful practice day in silence

• And above all: practicing in everyday life

MBSR means: being present without judgment. Not just when everything is going well - but especially when things get challenging.

Scientifically proven - and effective

MBSR is one of the best-researched mindfulness-based programs. Studies show, among other things:

• Reduction of stress, anxiety and depressive symptoms

• Better quality of sleep and concentration

• More self-regulation and emotional stability

• Changes in the brain, e.g. in the prefrontal cortex (the area for focus, decision-making and compassion)

And no - this doesn't work by magic, but through neuroplasticity: our brain changes through practice. MBSR makes this possible in a way that is particularly suitable for everyday life.

Where is MBSR used?

There are many possible applications - e.g. in:

• Clinics, health centers and psychotherapy

• Companies & management development

• Educational institutions

• Counseling & coaching

• And of course: in personal self-care

I myself use MBSR in my work with clients who are going through change processes, are struggling with stress or have the desire to come back to themselves - without slipping into spiritual self-optimization.

Why I work with MBSR today

I had my first conscious encounter with MBSR in 2016 - in the middle of a phase in which I urgently needed something to bring me back into balance after my burnout. I then completed my first classic 8-week course in 2018 - and quickly realized that it was not only personally effective, but also professionally relevant.

Today, I combine my psychosocial counseling with MBSR elements - whether in individual settings, workshops or group courses. The practice offers my clients

• A safe space for self-awareness

• A clear framework for everyday training

• An attitude of acceptance and self-compassion

• A tool to cope better with stressful situations

I deliberately work in an undogmatic way: it is not about “perfect meditation” (whatever that means), but about experiencing oneself as capable of acting again. And in a way that does not judge, but accompanies.

MBSR is not a trend - but an attitude

In a world that is often loud, fast and overwhelming, MBSR offers a clear counterbalance. Not a withdrawal from life - but a conscious, friendly look inwards. For me, MBSR is a tool that works in the long term - not because it makes everything easier, but because it helps you to be easier with it.

If you are looking for an introduction to mindfulness that is suitable for everyday life, you will find a well-founded and practical framework in our tools and courses.