Mindfulness Meditation As a Tool for Proactive Behavior Change: by MacKenzie Curtis
An overwhelming amount of research continues to show that mindfulness can help us improve our health and well-being. It can help us stop doing harmful things to our bodies, manage chronic diseases better, and make positive changes in our behaviors. This article explains what mindfulness is, and introduces a new model called "mindful self-regulation" that shows how motivation and learning are important for behavior change (Schuman-Olivier et al., 2020).
Mindfulness involves acceptance and non-judgemental thinking for the present-moment.
Mindfulness Meditation (MM) refers to a specific process that activates important parts of the brain involved in self-regulation, attention, behavior, and thinking. Research shows that engaging in Mindfulness Meditation causes health behavior changes: a critical part of preventing chronic and psychiatric illnesses (Schuman-Olivier et al., 2020).
Our behaviors influence both our mental and physical health. A huge force behind global disease and the risk for early death is the engagement in consistent poor health behaviors: such as eating too much, using drugs, and drinking alcohol. In order for successful treatment and prevention of chronic or psychiatric illnesses, maintaining behavior change must be prioritized by patients and healthcare workers. Mindfulness Meditation, which incorporates curiosity, openness, acceptance, nonreactivity, and nonjudgement into the present moment, targets these unhealthy behaviors and increases overall quality of life.
Practicing mindfulness not only helps our thinking skills, but it also affects how we behave and control ourselves (Schuman-Olivier et al., 2020). When we talk about self-regulation, it means being able to pay attention, handle our emotions, and make good choices based on what's happening around us. Changing our behavior and sticking to it requires something called cognitive control, which involves setting goals and prioritizing information (Schuman-Olivier et al., 2020). When we have good self-regulation and high cognitive control, we can notice when we're doing something unhealthy and make changes to feel better mentally and physically.
The Mindful Self-Regulation model means being in control of our attention and emotions while being kind to ourselves. It starts with paying attention to the present moment and being curious about it. This helps us become aware of our body's feelings and find better ways to think about ourselves instead of being too critical. By changing how we think and accepting our feelings, our bodies become less reactive to stress (Schuman-Olivier et al., 2020). This allows us to face difficult thoughts and feelings and develop a sense of calmness. However, for people who have experienced trauma or have trouble focusing, a different approach that focuses on feeling safe and being compassionate may work better. By being kind to ourselves and reducing self-criticism, we can better train our attention and make healthier choices. Skilled mindfulness teachers often use both approaches together to help people regulate their emotions and have better control of their behavior (Schuman-Olivier et al., 2020).
As we practice mindfulness, we become more aware of our goals and values, and we rely less on external influences to make decisions. This creates a positive cycle where healthy behaviors become more natural and supportive of our well-being. Over time, mindfulness can improve how we regulate ourselves and feel more connected to others and the world around us.
References
Schuman-Olivier, Zev MD; Trombka, Marcelo MD; Lovas, David A. MD; Brewer, Judson A. MD, PhD; Vago, David R. PhD; Gawande, Richa PhD; Dunne, Julie P. PhD, RN, PMHNP-BC; Lazar, Sara W. PhD; Loucks, Eric B. PhD; Fulwiler, Carl MD, PhD. Mindfulness and behavior change. Harvard Review of Psychiatry 28(6):p 371-394, 11/12 2020. | DOI: 10.1097/HRP.0000000000000277
