STRESS REDUCTION

Mindfulness-Based Stress Reduction (MBSR)

Finding peace in the midst of it all

Based on a rigorous and systematic training in mindfulness, this 8-week stress reduction program has assisted thousands of people all over the world to manage stress in their lives and to care for themselves.
Public: General Public

Mindfulness at work

Delivering the best results from balance and harmony

Tailored to specific need of groups in companies and busy people, Mindfulness sessions are delivered at the workplace. These assist the creation of healthy working environments which are conducive to innovation and productivity.
Public: Companies, corporations

Everyday both adults and children need to handle multiple tasks and relationships. We are often too busy. The challenges we face may sometimes lead us to react in non-beneficial ways. We may become tired,  frustrated or irritated and fail to be kind and compassionate to ourselves and others. We become angry too quickly, or fail to smile to the people we care about. We don’t do it on purpose, we don’t even choose to do it, but life is simply too stressful.

Mindfulness: what is it?

We are living in hectic times – but we can make a choice to care for ourselves, to enhance our well-being and resiliency in order to be more peaceful and effective in our daily lives. Mindfulness is one of the most efficacious evidence-based solutions to address stress. Mindfulness is the capacity to be attentive to the present moment experience with friendliness. The 1st component pertains to the ability to discern and identify clearly what is happening in each moment. One learns to regulate attention by sustaining one’s observation of physical sensations, emotions and thoughts and intentionally reduce, for instance, unhelpful thinking habits such as rumination. The 2nd component of Mindfulness involves maintaining an attitude of friendliness. Rather than judging, ignoring, or minimizing our sensations, thoughts and emotions, Mindfulness brings openness, nonreactivity and nonjudgment to these experiences.

Happiness is a choice,
not an automatic response.
You cannot choose what happens,
but with Mindfulness you can
choose how to respond.

Adapted from Mildred V. Barthel

Mindfulness-Based Stress Reduction (MBSR)

Background

MBSR is based on a rigorous and systematic training in mindfulness. This 8-week stress reduction program follows an evidence–based protocol. It was developed in the late 70’s at the University of Massachusetts Medical Center in the US and has since assisted thousands of people all over the world to manage stress in their lives and to care for themselves. Since then, considerable scientific research has demonstrated the efficacy of the program in a variety of contexts.

The benefits that were demonstrated are varied:

· improved social skills including more empathic relationships with family, friends and colleagues;
· increased ability to feel in control, to be calm and resilient;
· better physical health;
· reduced stress and anxiety;
· improved sleep.

Duration:

o Group sessions: 8 weekly sessions of 2 to 2.5h each
o Day-long retreat: 1 full day retreat

Materials:

o An easy-to-use manual & exercises
o A wide range of guided Mindfulness practice recordings

Mindfulness at work

Background

Paradoxically, people who are most vulnerable to burnout and stress are people with:

· a strong sense of duty
· a high level of perfectionism
· self-esteem dependent on work performance

Stress directly impacts the quality work delivered and overall company performance. Mindfulness is one of the most efficacious evidence-based solutions that addresses stress at work.

Benefits

Mindfulness programs delivered in the work context have been shown to help to:

· reduce absenteeism associated with stress and illness
· enhance staff wellbeing and job satisfaction
· improve workplace relationships
· increase innovation.

At the employee level, benefits include:

· Improved intellectual skills such as sustained attention, memory and concentration;
· More efficient management of energy levels;
· Better emotional regulation
· Increased creativity
· Better management of work-life balance
· Capacity to prevent and better resolve conflicts.

Tailor made mindfulness based programs can be arranged to meet a group’s specific needs or those of your organization. These can be adapted to the workplace context and to busy people. For more information,

© Swiss Institute of Mindfulness 2018