Mindfulness-Based Stress Reduction (MBSR)

Mindfulness-Based Stress Reduction (MBSR) is an eight-week group course that teaches mindfulness meditation as a way to cope with stress, pain and difficult feelings. Mindfulness meditation means paying steady attention to what is happening in the present moment. Dr Jon Kabat-Zinn first developed it in 1979.¹ It is secular, with no religious content.²

People often take the course during a difficult period, or while living with a long-term health problem. MBSR is best understood as a set of skills you learn and keep practising, working alongside medical and psychological care. It does not replace treatment, and it is not a cure.

What an MBSR course involves

An MBSR course runs as a weekly group over eight weeks. Each class lasts about two and a half hours, and there is one longer full-day session.¹

Between classes you practise at home each day, guided by recordings. You learn formal mindfulness meditation, along with simple stretches and gentle movement.¹ Formal means practice you set time aside for. The course builds a steady, moment-to-moment awareness of your own experience.²

You do not need any experience with meditation or yoga to start. The practices are plain to describe, and what takes time is settling into them.

What the evidence actually shows

Much of what is known comes from a review of 47 trials published in JAMA Internal Medicine.³

That review found moderate evidence that mindfulness meditation programmes reduce anxiety, depression and pain.³ Moderate evidence means the finding is reasonably well supported, not that the effect is large. The improvements were small to moderate in size, not dramatic.

The same review also recorded limits. It found no clear evidence that these programmes work better than active treatments such as exercise, medication or other therapies.³ Evidence was weak or lacking for sleep, mood, attention and weight.

A broad meta-analysis found a moderate benefit across a wide range of conditions.² A meta-analysis combines the results of earlier studies into an overall estimate. For otherwise healthy people, MBSR is moderately helpful for stress, with gains that last for months.⁴

Who it can help, and what to expect

MBSR was first created for people living with chronic pain who had not improved with usual medical care.⁵ Chronic pain means pain that continues over a long period. The course has since been used alongside care for stress, anxiety, low mood and long-term illness.¹

Most people can take part, including complete beginners. The course asks for daily practice over the eight weeks; that steady effort is what the benefit tends to depend on.

Early on, many people feel restless or notice a busy mind. Thinking that you cannot stop your thoughts is normal; noticing them is part of the practice. MBSR helps many people, though it does not suit everyone.

A complement, not a replacement

MBSR is offered as a complementary option in medical centres around the world.¹

If you live with a mental-health condition, speak with a qualified professional about whether MBSR is right for you now. The same applies during a very hard time. A good teacher or clinician will help you decide.

How to find a good MBSR course

Much of the value of an MBSR course depends on the teacher. Look for someone trained through a recognised MBSR programme. Ask about their training if it is not stated.

A genuine course keeps the eight-week group format,¹ with daily home practice and support between classes. Many hospitals, clinics and community centres run them. Online courses are now widely available.

Wherever you live, a good next step is to find a qualified therapist who works with mindfulness. Our guide on how to find the right therapist is a helpful place to begin.

This article is for general information and is not a substitute for professional assessment or care. If this is affecting your life, consider reaching out to a qualified mental health professional.