The Effect of Mindfulness Training On Stress And Anxiety


A meta-analysis of a large number of non-clinical studies has shown that mindfulness helps healthy people reduce stress (Chiesa and Serretti, 2009). Mindfulness-based coping interventions designed for students have shown significant changes in trained students concerning perceived academic stress and anxiety associated with increased mindfulness (Brown and Ryan, 2003; Howell et al., 2003; Howell and Smith, 2004).

According to a recent pilot study by Northwestern University Feinberg School of Medicine, Chicago, men with prostate cancer who were close to medical supervision reported greater resilience and less anxiety over time after mindfulness meditation intervention.

Another approach to stress reduction is mindfulness training, which focuses on attention and emotion processing (Bishop et al., 2004). Mindfulness-based stress reduction (MBSR) is an eight-week evidence-based program that offers secular and intensive mindfulness training to help people with stress, anxiety, depression, and pain. MBSR (Kabat-Zinn, 1990) is the best-known form of mindfulness training and has been proven to lessen stress, depression, and anxiety (Grossman, Niemann, Schmidt and Walach, 2004; Hofmann, Sawyer and Witt, 2010).

In 1979, Jon Kabat-Zinn established the mindfulness-based stress reduction clinic at the University of Massachusetts Medical Center. Twenty years later, he founded the Center for Mindfulness in Medicine, Health Care, and Society at Massachusetts Medical School. He took a modern, scientifically based perspective on traditional Buddhist mindfulness meditation principles and developed a flexible approach to stress reduction. This meta-analysis describes mindfulness-based stress reduction (MBSR) as a group of programs that focus on the gradual acquisition of mindfulness (mindfulness).

Kabat-Zinn saw mindfulness as a practice of human capacity to engage, and the MBSR promoted this view by allowing individualization (Center for Mindfulness, 2017). Kabat-Zinn’s work and MBSR have contributed to the movement for acceptance and awareness in an environment of endless stress, and his vision of mindfulness is his enduring legacy.

Mindfulness training involves guiding participants through a specific meditation practice that helps them to land in the present moment, be conscious and undistracted, be calm and pay attention to breathing and body sensations. As mentioned above, yoga is an excellent way to relieve stress and at the same time practice mindfulness.

Airline pilots have to deal with irregular schedules, multi-zone travel, more prolonged absences, and all the other obstacles that come with the job. They have also been forced to deal with the coronavirus pandemic and its impact on the aviation industry, with announced furrows, corresponding downgrades, and other changes around it. “When you have a small, powerful aircraft under control day in, day out, you reach a point of unity with it.”

In May 2016, a study published in the International Journal of Aviation Psychology concluded that mindfulness could positively affect physiological stress response and subjective psychological demands of demanding tasks in military helicopter units at times of high workload. The Future of Sky Safety, a joint safety research program initiated by the Association of European research institutes in aeronautics, presented a case study on safety and mindfulness methods in 2016. Some controlled studies on mindfulness in aviation have shown and concluded that mindfulness practice can complement existing mental training for pilots.

One hypothesis is that mindfulness training acts as a buffer for teachers against stress and cortisol changes that occur throughout the school year. Mindfulness in the cockpit not only reduces stress and leads to calm but can also make you a more pleasant colleague and co-pilot and a happier and safer pilot.

This interpretation is based on the Cortisol levels remaining stable or unchanged in the intervention group. However, given the pilot nature of the work, the results are preliminary and should be investigated further in future work. There is no evidence of the results reported for stress factors. There was no association with self-reporting of anxiety, as we have found in previous studies. The results available relate to the reduction in anxiety levels resulting from mindfulness-based interventions.


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