How Mindfulness May Support Your Long-Term Physical Health

According to the American Psychological Association (APA), mindfulness is "awareness of one's internal states and surroundings," which involves focusing on awareness of the present moment. 

You may have heard of mindfulness as a technique to reduce stress. However, research has shown that mindfulness techniques can also enhance physical health. For example, mindfulness techniques may address gastrointestinal difficulties, heart disease, high blood pressure, sleep issues, chronic pain, and stress reduction. To understand these connections, looking at each in more detail can be helpful.

How does mindfulness impact health? 

Mindfulness meditation can help people relax, which may benefit their physical and mental wellness. Mindfulness meditation can be valuable to your treatment plan when living with a chronic illness, mental illness, or medical condition.

Below are a few conditions for which mindfulness meditation may help you experience stress relief due to a reduction in other symptoms: 

• Depression
• Anxiety
• Chronic pain
• Sleep disorders or challenges 
• Headaches or migraines
• High blood pressure
• Gastrointestinal challenges 
• Coping with a terminal diagnosis 

Chronic pain and mindfulness

Chronic pain affects millions of people, and various causes can contribute to it, including but not limited to genetics, traumatic brain injury, accidents, and post-traumatic stress disorder (PTSD). Some individuals with chronic illnesses, such as cancer, experience persistent pain. 

No matter the cause, managing your pain can be essential. Chronic pain may cause significant impairment and affect one's daily living. In addition to following your doctor's advice regarding medications and treatment, mindfulness practice may relieve pain. 

In one ten-week stress reduction and relaxation program, 90 people with chronic pain were treated with mindfulness. The research showed a marked improvement in pain perception, mood, and body image concerns. In addition, participants reported a reduction in depression and anxiety symptoms, and all participants experienced an improvement in their psychological and physical states.

Daily mindfulness practice can make a significant difference for many. If you're unsure how to start, modalities like mindfulness-based stress reduction (MBSR) integrate meditation and yoga into mental healthcare to help individuals make positive life changes. Mindfulness research also shows how effective the practice can be for individuals who experience chronic pain. 

Mindfulness, anxiety, and the heart

Anxiety may not be temporary for everyone. For some, it is a symptom of a chronic condition like an anxiety disorder. Some people ruminate on their thoughts and may become preoccupied with worst-case scenarios. Practicing mindfulness can be an effective way to reduce intense feelings of anxiety and increase productivity.  

Anxiety can also be a cause of physical health challenges. For example, panic disorder may involve a racing heart (tachycardia). If left untreated, these problems could develop further and cause heart-related challenges, including high blood pressure or heart disease. However, getting treatment for anxiety may make a difference when integrated with a regular mindfulness practice.

Gastrointestinal challenges and mindfulness

A recent study discovered that meditation may reduce the symptoms of some gastrointestinal conditions, like irritable bowel syndrome (IBS) and irritable bowel disease (IBD). The research demonstrated that individuals with IBS and IBD who participated in a mind-body intervention program, which included yoga and meditation, experienced improvements in their symptoms.

Additional discoveries in the study included the findings that meditation could suppress genetics that caused inflammation responsible for aggravating IBS or IBD. The study indicates how powerful meditation and mindfulness can be. In addition, people who practice mindful eating may notice that their digestion improves or a reduction in acid reflux.  

Substance use and mindfulness 

Research shows that mindfulness practice can also be beneficial in supporting substance dependency. Specifically, MBRP (mindfulness-based relapse prevention) supports people in recovery from substance use. The technique's goals focus on helping people develop emotional awareness of their dependency and using mindfulness during urges. 

When people recognize the factors that may prompt dependency urges, they may feel more empowered to take a moment, pause, and respond to the situation rather than react adversely. This pause may help them remember their coping skills and ground themselves. 

MBRP focuses on non-judgmental thinking and may help people learn to be gentle with themselves while going through difficult experiences. Regular practice of MBRP may help people stop using substances in excess by becoming more aware of their thoughts and emotions.

Mindfulness, anxiety, and depression 

Many people living with anxiety and depression experience rumination. They might struggle to stop thinking about the past or obsess about how they might have improved social behaviors in past situations. These thoughts may contribute to difficulty sleeping, eating, or socializing with others. Mindfulness may reduce anxiety and depression. 

Mindfulness-based cognitive therapy can help those with anxiety or depression get out of a pattern of rumination. When you engage in mindfulness practice, you may be able to disconnect from obsessive thoughts and feel grounded in your reality. Mindfulness may also help individuals with depression see their ideas separate from themselves while supporting non-judgmental thinking and self-love. 

According to one study, mindfulness-based cognitive therapy (MBCT) helped prevent symptom relapse for people with prior episodes of major depression. With MBCT, you may find that you can observe your thoughts without attaching value to them. In addition, other studies have confirmed that mindfulness is a significant indicator of reduced stress and anxiety. 

Mindfulness and sleep

Sleep is a crucial part of overall wellness. When you have poor sleeping habits, it can be challenging to break them. In some cases, mental health conditions like anxiety, depression, or post-traumatic stress disorder (PTSD) may contribute to difficulty sleeping. In these cases, mindfulness-based stress reduction (MBSR) therapy may help. Studies have shown that practicing MBSR for over two months can significantly improve a person's sleep quality. 

Technology and mindfulness

MBSR is a popular form of treatment that you can learn from a meditation teacher, therapist, or other healthcare provider. You can also find mindfulness apps on your smartphone or tablet. These tools can be used from home or on the go. 

Mindfulness apps are often versatile and range from mood trackers to meditation apps that you can use when it suits your schedule. Suppose you struggle to come up with meditations to practice during mindfulness. In that case, you can try guided meditation audios, which involve unique scenarios read to you by other people and mindfulness experts. 

Mindfulness-based counseling options 

Many therapists use mindfulness as a strategy alongside other modalities. Mindfulness and meditation have been associated with multiple physical and mental health benefits. In addition, it may increase self-compassion, reduce avoidance behaviors in relationships, and increase the size of the hippocampus, the part of the brain responsible for memory and cognitive processing of events. 

A counselor can demonstrate how to practice mindfulness throughout the day or guide you through mindfulness-based therapy modalities. If you're seeing a therapist online, you can try mindful techniques from your home. Online therapy has been shown to be as effective as in-person therapy, and internet-based mindfulness-based cognitive therapy (I-MBCT) has been found as effective as in-person therapy in treating conditions like anxiety and depression.  

Through an online therapy platform like BetterHelp, a counselor can lead you through engaging in regular mindfulness practice from home. You can practice these skills with your therapist during the session if you're comfortable. Depending on your needs, you can choose between phone, video, or live chat therapy.