phương pháp thư giãn tâm lý trong cuộc sống hàng ngày
10 Cách Giải Tỏa Tâm Lý Căng Thẳng Stress Dễ Dàng Áp Dụng
1. Tập thể dục · 2. Nghe nhạc để thư giãn · 3. Chia sẻ với bạn bè, người thân · 4. Xây dựng thực đơn ăn uống lành mạnh · 6. Ngủ đủ giấc mỗi ngày · 7.
nghiên cứu
Yoga và thiền thường được biết đến là hai phương pháp thực hành chánh niệm đang được nhiều người tin tưởng lựa chọn hiện nay. Bạn sẽ có thể cảm nhận tốt nhất thời điểm này, không suy nghĩ về những vấn đề gây nên căng thẳng. Từ đó có thể dần làm tiêu tan đi cảm giác căng thẳng khiến cơ thể mệt mỏi. Một <anchor>nghiên cứu</anchor> tập trung vào các sinh viên đại học đã chỉ ra rằng chánh niệm là phương pháp có thể giúp tăng lòng tự trọng, làm giảm các triệu chứng lo âu và trầm cảm.
Mindfulness: An Effective Prescription for Depression and Anxiety - ScienceDirect
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## The Journal for Nurse Practitioners

# Feature Article  Mindfulness: An Effective Prescription for Depression and Anxiety

Author links open overlay panelLindsayMaxwellMN, NP, ElsieDuffPhD(c), NP

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## Highlights

- •
  Anxiety and depression are frequent complaints in primary care.

- •
  Meditation or mindfulness strategies may help decrease health care costs and improve health outcomes for anxiety and depression.

- •
  In addition to Buddhist philosophy, the 2 main secular interventions of Western mindfulness are mindfulness-based stress reduction and mindfulness-based cognitive therapy.

- •
  Mindfulness can be cultivated through a variety of practices, including meditation, body recognition, and yoga.

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  Nurse practitioners must ensure patient suitability before the initiation of mindfulness-based intervention.

## Abstract

Depression and anxiety are common mental illnesses that are associated with substantial economic burdens. Mindfulness practices focus on being present in the moment and can thereby alleviate the suffering that often accompanies depression and anxiety. The benefits of mindfulness practices, including meditation, body recognition, and yoga, have been demonstrated in evidence-based research. In addition, research suggests that an understanding of Buddhist philosophy, and how it complements Western psychology, can help maximize the role of mindfulness in the treatment of mental illness. Nurse practitioners are in an ideal position to identify patients who may benefit from mindfulness-based interventions.

## Section snippets

## Epidemiology

Anxiety and depressive disorders are common mental illnesses in Western society. Anxiety and depression are most often managed in primary care settings and, therefore, patients frequently do not receive optimal treatments. Depression affects more than 350 million people worldwide and is the primary cause of disability.1 In the United States, an estimated 16 million adults (6.9% of the population) suffered from depression in 2012.2 Although depression may present as a single mental health

## Physiology

Mindfulness interventions change prefrontal cortex and anterior cingulate cortex activations, with significant increases in alpha and theta activity on electroencephalographic studies, as well as clinical improvements in depression, blood pressure, and substance abuse.6 Mindfulness consistently transformed brain segments of meditation practitioners associated with executive attention (ability to stay focused by blocking distraction), body awareness, empathy, emotion learning and regulation,

## Mindfulness-based Interventions

The 2 main secular interventions of Western mindfulness are mindfulness-based stress reduction (MBSR) and MBCT. Both MBSR and MBCT have origins in Buddhist philosophy, but the spiritual and Buddhist content has been removed.12 The MBSR approach teaches stress reduction, coping strategies, and purposefulness.12 Although MBCT is based on MBSR, it is actually a blend of Buddhist mindfulness meditation and cognitive therapy.12, 13 MBCT was originally designed to help those in remission from major

## Depressive Rumination and Emotion Regulation

Rumination is a thought process comprised of repetitive behaviors and thoughts. In individuals with depressive disorders, rumination can create negative thoughts based on symptoms, causes, meaning, and feelings (see Box 2).20 Repetitive thought is partly responsible for turning a minor unpleasant thought into depression.19 Repetitive thought is also capable of changing momentary feelings of fear into unremitting anxiety.18

Rumination is a factor in the onset and relapse of depression, and can be

## Mindfulness Therapies

Mindfulness philosophies can be cultivated through a variety of practices, including meditation, body recognition, and yoga.12 Meditation combines 2 complementary paths known as: (a) samantha, the development of awareness, attention, or concentration through stillness of the mind; and (b) vipassanā, the development of wisdom regarding the 3 marks of existence.22 The vipassanā’s 3 marks of existence include: nothing is permanent; suffering is part of existence because of our misconceptions; and

## Mindfulness as an Effective Treatment Intervention

Mindfulness-based interventions are positive treatments that can be used for depression, anxiety, stress, and suicidal ideation,13, 29 as well as drug-dependent depression and addiction.30 Mindfulness and MBCT may be superior to psychoeducation in the treatment of unremitting or recurrent major depression,13 yet can be used concomitantly with first-line medication. Because MBCT has been found to be as effective as antidepressant treatments in preventing depressive relapse, patients who do not

## The NP’s Role

Although few contraindications for mindfulness exist, these interventions should be tailored to individuals to yield the best results. It is important to note that, although there is considerable evidence in the literature to support the benefits of MBSR and MBCT, some limitations exist. The limited number of trained professionals, nonadherence to therapy, the extra time needed for therapy, or refusal to embrace Buddhist principles may prohibit the care provider or patient from mindfulness

## Conclusion

Mindfulness-based interventions combine Western psychology and Eastern mindfulness practices. An understanding of both philosophies is critical to maximize the role of mindfulness in the treatment of mental illness. Buddhist philosophy complements Western psychology to effectively treat patients with negative ruminating or worrisome thoughts and assist in emotion regulation. Mindfulness therapy can effectively reduce anxiety, depressive symptoms, and the likelihood of relapse. In light of the

Both authors are affiliated with the College of Nursing, Helen Glass Center for Nursing, at the University of Manitoba in Winnipeg. Lindsay Maxwell, MN, NP, is a primary care nurse practitioner. She can be reached at [email protected].

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View more references

## Cited by (15)

2024, Translational Psychiatry

2024, Journal of Forensic Practice

2023, Frontiers in Psychology

2022, Iranian Journal of Psychiatry and Behavioral Sciences

2022, Current Psychology

2022, Mindfulness

Both authors are affiliated with the College of Nursing, Helen Glass Center for Nursing, at the University of Manitoba in Winnipeg. Lindsay Maxwell, MN, NP, is a primary care nurse practitioner. She can be reached at [email protected].

Elsie Duff, PhD(c), NP, is an instructor.

In compliance with national ethical guidelines, the authors report no relationships with business or industry that would pose a conflict of interest.

© 2016 Elsevier Inc. All rights reserved.

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