Individuals who are seeking to heal from substance use disorder (SUD), behavioural addictions, and other mental health disorders can benefit from recognising the vast number of recovery tools available to them. A great majority of these recovery tools are presented to individuals in treatment. However, there are also tools that individuals can incorporate into their daily lives at this very moment. One of these invaluable recovery tools is mindfulness. Prioritising the use of mindfulness in healing can provide a plethora of benefits to individuals, regardless of where they are on their recovery journey. Mindfulness-Based Relapse Prevention (MBRP) is an innovative therapy that promotes nonjudgmental awareness and acceptance of cravings and stressors, enhancing treatment outcomes and improving overall recovery from substance use disorders.
What Is Mindfulness?
We live in a fast-paced, busy world. Many of us have a great number of responsibilities that we must address daily, such as going to work, tending to the needs of children, or attending school. Nonetheless, it can be commonplace to rush through daily tasks mindlessly, with the objective of completing each task as effectively and efficiently as possible. However, when we offer ourselves a conscious moment to stop and take it all in, it can have incredible benefits for our mental health and overall well-being.
According to the National Health Service (NHS) England, “Mindfulness involves paying attention to what is going on inside and outside ourselves, moment by moment.” It requires us to be still and to notice everything we are thinking, feeling, and experiencing. Mindfulness can be practised in a moment, for example, by taking a deep breath. More commonly, however, it is practised in longer durations as means of improving concentration, focus, and self-awareness. Incorporating practical techniques like mindful breathing can help calm the nervous system and anchor the mind, enhancing awareness and reducing stress.
Origins of Mindfulness
Mindfulness has its roots in ancient Eastern spiritual traditions, particularly Buddhism and Taoism. These traditions have long emphasized the importance of being present and fully engaged in the moment. The concept of mindfulness was first introduced to the Western world by Jon Kabat-Zinn, who founded the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical School in 1979. Kabat-Zinn’s work was deeply influenced by his studies of Buddhism and his experiences with meditation and yoga.
The term “mindfulness” is derived from the Pali word “sati,” which means “to remember” or “to pay attention.” Over time, mindfulness has been adapted and secularized for use in a variety of settings, including healthcare, education, and business. This evolution has made mindfulness accessible to a broader audience, allowing more people to benefit from its practice.
The Pillars of Mindfulness in Healing
There are several pillars, or attitudes, of mindfulness that provide a solid foundation for all mindfulness practices. Different spiritual disciplines may address each of these pillars in their own way. Still, when individuals attempt to practice mindfulness, these pillars should remain at the forefront of their minds.
Common pillars of mindfulness include:
Non-judgement
Beginner’s mind
Patience
Non-striving
Acceptance
Letting go
Trust
Gratitude
Compassion
Mindfulness exercises are practical activities that can help ground individuals in the present, enhancing present-moment awareness and mental health.
Bringing Awareness to Our Body
The NHS explains that an important part of mindfulness involves listening to and reconnecting with our bodies through mindfulness techniques. This requires us to tune in to all of the sensations that are happening inside our bodies as well as in the environment around us. For example, rather than merely going through the motions when we eat a meal, mindfulness encourages us to taste our food as it touches our tongue consciously. As the NHS states, mindfulness “means paying attention to the sights, sounds, smells and tastes of the present moment.”
Enhancing Awareness of Our Thoughts and Feelings
In addition to bringing awareness to our physical sensations, mindfulness also enhances our awareness of our thoughts and feelings. It does so by offering us the space to notice and accept our thoughts and feelings without the pressure of judging them. Consistent mindfulness practice is known to increase emotional regulation and decrease emotional reactivity. Additionally, it can allow us to view our own life experiences from a broader perspective instead of remaining “stuck” in a fixed mindset.
Understanding the Mind-Body Connection
There is an undeniable relationship between the mind and the body. Despite this fact, many people are unaware of the power of strengthening the mind-body connection to establish lasting healing.
Dialectical behaviour therapy (DBT) can complement mindfulness-based interventions in enhancing this mind-body connection.
The Impact of Mental Stress on Physical Health
An example of the consequences of a weak mind-body connection can be addressed through mental stress. According to EXCLI Journal:
In many cases, the pathophysiological complications of disease arise from stress and the subjects exposed to stress, e.g. those that work or live in stressful environments, have a higher likelihood of many disorders. Stress can be either a triggering or aggravating factor for many diseases and pathological conditions.
Mental stress has a direct effect on an individual’s physiology. Leaving stress unmanaged can increase an individual’s risk of serious health complications, compromising their immune system and the health of essential organs.
Unfortunately, it is not uncommon for individuals to ignore the relationship between their minds and bodies. This can be due to many factors, such as lacking the knowledge to know better, lacking the knowledge of healthy coping mechanisms for properly managing stress, or denying their experience of stress existing altogether.
Using Mindfulness-Based Stress Reduction in Healing the Mind-Body Connection
Inevitably, our mental health impacts our physical health – and vice versa. As individuals work to heal from the effects of SUD and other behavioural health disorders, establishing a healthy mind-body connection is paramount. Fortunately, mindfulness practices can not only work to establish this connection but also strengthen it long-term.
One popular mindfulness approach is known as meditation. Meditation is a broad practice with many subtypes. In general, however, meditation involves placing one’s focus on their breath and using a variety of relaxation techniques to calm both the mind and body. When the mind and body are both calm, a person can listen more intuitively and intentionally to their own mental and physical needs. Additionally, they can gain a deeper awareness of how their thoughts, feelings, and attitudes are affecting their physical – or behavioural – state.
It is important to understand that mindfulness is a skill. Therefore, it must be practised regularly in order for an individual to experience its benefits. With time and through repeated practice, mindfulness opens the door for individuals to explore and deepen their mind-body relationship.
Alcohol and drugs are harmful toxins to both an individual’s brain as well as their body. Substance use can impair brain structure and functioning, leading to compelling and uncontrollable cravings that facilitate repeated use. Nearly all brain areas are impacted by substance use, interfering with an individual’s ability to function normally in their daily life.
Those with addiction not only experience the effects of drug abuse on their mind and body but also on their soul. Healing from addiction requires individuals to permanently cease substance use as well as reestablish a healthy mind-body connection. Fortunately, numerous treatment centres have already discovered the value of mindfulness practices for the treatment of addiction and SUD.
Healthily Navigating Substance Abuse Triggers and Cravings
According to an article in Substance Abuse and Rehabilitation, “Scientific findings indicate that SUDs are driven by dysregulation of neural processes underlying reward learning and executive functioning. Emerging evidence suggests that mindfulness training can target these neurocognitive mechanisms to produce significant therapeutic effects on SUDs” and prevent a future return to substance use.
As discussed earlier, mindfulness practices can increase emotional regulation and, in turn, decrease emotional reactivity. These profound benefits of mindfulness can help individuals in recovery better react to potentially triggering stressors and physical cravings of substance use.
Additionally, the aforementioned article also sheds light on mindfulness meditation for addiction recovery. The pillars of mindfulness mentioned earlier play an important role in this. It can be challenging to navigate intrusive thoughts and cravings over the course of treatment and recovery from substance abuse. Especially in early recovery, it can be easy to submit to these thoughts, toying with the pressures to use again.
During mindfulness meditation in recovery, however, individuals are encouraged to first acknowledge and then let go of any harmful, intrusive, or otherwise distracting thoughts. Encouraging acceptance of thoughts can play a powerful role in an individual’s ability to overcome them.
Summary of Benefits
In summary, some notable benefits of mindfulness for addiction recovery include:
Increased emotional regulation
Improved executive control functioning
A reliable tool for stress management and stress reduction
Improved mental health symptoms
Increased attentiveness to the present rather than focusing on past problems
Reduced cravings
Increased awareness of substance use triggers
Reduced risk of future substance use
Using Mindfulness-Based Interventions in Healing from Behavioural Addictions
Behavioural addictions are similar to drug addictions. However, those with behavioural addictions are attached to the feelings of pleasure that a specific behaviour seems to provide them. Some examples of behavioural addictions include:
Sex addictions
Gaming addictions
Social media addictions
Food addictions
It is no question that these addictions also produce impairments to an individual’s brain structure and functioning. As a result, those with behavioural addictions often experience similar experiences of cravings and triggers compared to those with substance addictions. Further, behavioural addictions also include mental obsessions and compulsions to engage in a specific behaviour repeatedly. Vipassana meditation, a traditional form of mindfulness-based intervention, aids in addiction recovery by reducing thought suppression and enhancing coping mechanisms.
Breaking the Chain of Autopilot
An article in Current Addiction Reports highlights the value that mindfulness-based interventions (MBIs) can have for healing and recovery from behavioural addictions. In addition to providing a safe space for observing thoughts without judgment, MBIs can also break the chain of autopilot often linked with addictive behaviours.
Once a behavioural addiction is established, such behaviour can “be linked to the familiarity and comfort” that an individual may experience from carrying out the behaviour repeatedly. The journal explains that a “common pattern” of behaviour includes “engaging in familiar, habitual actions, or acting on ‘autopilot.’” Meanwhile, mindfulness practices intentionally work to break these conditioned responses and harmful patterns of behaviour.
Summary of Benefits
It is important to recognise many of the benefits of mindfulness for behavioural addiction recovery overlap with those of mindfulness for addiction recovery. Nonetheless, some additional benefits of mindfulness for behaviour change include:
Increased awareness of how emotions can influence decisions and behaviours
Enhanced cognitive flexibility
Increased emotional intelligence
Improved concentration and mental clarity
Increased acceptance and compassion
Enhanced commitment and motivation to positive behaviour change
Mindfulness-Based Interventions for Addiction
Mindfulness-based interventions (MBIs) have been shown to be highly effective in reducing substance use and improving mental health outcomes for individuals struggling with addiction. These interventions typically combine mindfulness meditation, cognitive-behavioural therapy, and education on healthy coping skills. By integrating these elements, MBIs provide a comprehensive approach to addiction treatment.
Two prominent examples of MBIs are Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). Both have been adapted for use in addiction treatment and have demonstrated significant benefits. MBIs help reduce cravings, improve emotional regulation, and enhance cognitive functioning, making them valuable tools in the recovery process. These interventions can be delivered in various formats, including individual and group therapy, and can be tailored to meet the specific needs of different populations.
Mindfulness-Based Stress Reduction (MBSR)
Mindfulness-Based Stress Reduction (MBSR) is a structured program developed by Jon Kabat-Zinn in the 1970s. The program typically involves 8-10 weeks of group sessions, each lasting 2-3 hours. MBSR combines mindfulness meditation, yoga, and education on healthy coping skills to help participants manage stress and improve their overall well-being.
Research has shown that MBSR is effective in reducing stress, anxiety, and depression and in improving overall mental health outcomes. The program has been adapted for use in various settings, including healthcare, education, and business, making it a versatile tool for promoting mental health and well-being.
Overcoming Challenges and Barriers
Implementing mindfulness-based interventions for addiction can be challenging due to a lack of trained professionals and the stigma associated with mindfulness and meditation. Many healthcare providers and therapists may not have the necessary training or experience to deliver these interventions effectively. Additionally, mindfulness and meditation are sometimes perceived as “new age” or “unscientific,” which can hinder their acceptance and implementation.
To overcome these challenges, it is essential to provide education and training on mindfulness-based interventions and to promote the scientific evidence supporting their effectiveness. By increasing awareness and understanding of the benefits of mindfulness, we can help reduce stigma and encourage more widespread adoption of these practices. Furthermore, mindfulness-based interventions can be adapted to meet the specific needs of different populations, such as individuals with chronic pain or mental health problems, ensuring that they are accessible and effective for everyone.
By addressing these challenges and promoting the benefits of mindfulness-based interventions, we can help more individuals achieve lasting recovery from addiction and improve their overall mental health and well-being.
Examples of Mindfulness in Healing From Addiction
As anyone can see, the benefits of mindfulness for recovery stretch far and wide. However, many individuals may still wonder how they can incorporate mindfulness practices into their daily routines to reap these benefits effectively. First, it is important to become familiar with various types of mindfulness practices that are available. From there, each person can experiment with these practices to determine what types fit their interests and needs best.
It is also important to highlight that most of these practices will be challenging, not just at the beginning but also years after initially beginning them. Those that have never utilised mindfulness in their daily lives may struggle to be still or remain fully present in the moment. Remember to foster patience and self-compassion while working to instil these into daily practice.
Utilise Mindfulness Meditation
As mentioned earlier, meditation is an umbrella term that utilises a variety of relaxation exercises to foster present-moment awareness. One of the simplest forms of meditation is mindfulness meditation, which involves placing attention to the breath.
To begin, find a quiet space with minimal possible interruptions. Set a timer for the duration of the practice. For beginners, it is recommended to start with a five- to 10-minute timer. One can also consider putting on an instrumental or meditative playlist quietly for background noise. From there, one can place themselves in a comfortable position, either sitting or lying down.
Once the timer begins, one can close their eyes and place their attention on their breath. Elongate every inhale and exhale, slowing down their tempos. If a thought crosses one’s mind, visualise it attaching to a cloud and floating away. Following, return one’s focus back to the breath.
Truth be told, this practice is much easier said than done. It will take time to calm one’s mind and release any internal distractions. However, keep in mind that the main goal is not to clear one’s mind. Rather, the goal is to maintain focus on one’s breath.
Practice Yoga
Yoga is an ancient practice that is known to promote mind-body connection. There are many different types and styles of yoga that an individual can utilise during their recovery. Still, all types of yoga emphasise both physical postures and breathing techniques to promote relaxation and awareness.
To practice yoga effectively, consider taking a class offered by a studio or treatment facility or watching a demonstrative video online. These resources will help individuals set themselves up for success before attempting to incorporate the practice into daily life without assistance.
Tune In to Nature
Another mindfulness practice involves tuning in to nature. Simply being in nature can have profound benefits for an individual’s physical and mental health. Research by the International Journal of Environmental Research and Public Health found “associations between nature exposure and improved cognitive function, brain activity, blood pressure, mental health, physical activity, and sleep.” Nature encourages us to slow down and focus our attention on sensory experiences.
Examples of mindful nature activities can include:
Going for a walk
Taking a deep breath of fresh air
Bird-watching
Soaking up the sun
Sitting by a fire
Watching the stars
Connecting Treatment to Mindfulness in Healing With PCP
The Perry Clayman Project (PCP) offers a wide variety of rehabilitation programmes in the UK for those with substance addictions as well as those with behavioural addictions. Further, we believe in the power that mindfulness can have on an individual’s ability to establish sobriety and lasting recovery from addictive behaviours. We can alter our programmes to fit the unique needs and recovery goals of each and every client, ensuring that mindfulness interventions fit within this process.
PCP's 90-Day Rehabilitation Programme
Our primary rehabilitation programmes can last two to 12 weeks, depending on how a client responds to treatment. In addition, we offer a secondary programme that can last an additional 12 weeks. We recommend that clients utilise our 90-day (12-week) programme, as research confirms that the longer the duration someone is in rehab, the more successful their treatment outcome.
All of our rehab programmes consist of both 1-2-1 counselling as well as group counselling interventions. Additionally, clients in our 90-day programme can expect to work through the Twelve Steps over the course of their treatment. Clients will work through each step a week, as there are 12 weeks in our 90-day programme. Additionally, we utilise several different therapeutic approaches for our client’s care, including:
Cognitive-behavioural therapy (CBT)
Art therapy
Guided meditation
Key-worker management
Aftercare
Mindfulness is the practice of being fully aware of the present moment. For addiction recovery, mindfulness practices can induce relaxation, increase emotional regulation, increase self-awareness, and more. If you or a loved one is seeking recovery from substance use disorder, behavioural addictions, or dual diagnoses, we at Perry Clayman Project can help. We offer several private rehabilitation clinics across the UK, working to help individuals achieve lasting recovery from substance abuse and other addictive behaviours. We believe in the power of mindfulness in healing from addiction, and we can incorporate a variety of mindfulness interventions into your treatment plan. To learn more about our treatment programmes and how we can help you, call 08000 380 480 today.
