Pause for the Present: Treating Addiction With Mindfulness-Based Stress Reduction Therapy

Sophia is not alone in her experience. The practice of Mindfulness-Based Stress Reduction (MBSR) was designed to help people, like Sophia, whose conditions present a lifelong challenge. MBSR combines meditation, body awareness, and yoga to condition people to integrate mindfulness in their everyday life. The practice is especially valuable for addicts, since it helps you manage cravings and negative emotions so you can disengage from automatic, addictive behaviors.

Physician Courtney Baechler, who facilitates an MBSR program at Abbott Northwestern to help people quit smoking, explains:

Mindfulness is all about changing the loops in your brain that say you want something. It shows that what you’re feeling is just a sensation, that you don’t actually need a cigarette. You just need to ride out a craving.

It doesn’t just work for cigarettes–mindfulness can change the way your brain responds to any negative stimuli. It teaches you that temptations and self-doubt are only passing emotions, not indicators of future behavior. Recognizing that your thoughts and feelings are only that—thoughts and feelings—means that you can start controlling your mind rather than have your mind controlling you.

Mindfulness is more than self-awareness; it means taking a moment to pause and observe your emotions. Those who undergo mindfulness training are better at quieting their minds in the face of stressful situations. Ben, a former cocaine addict, explains that taking mindful pauses helps him understand his own free will, even in the face of his stressors. After transitioning to life outside a rehabilitation center, he stopped visiting his grandmother’s house, since his former drug buddies lived in the same neighborhood. He loved his grandmother and knew she would appreciate his company, but he felt certain he wouldn’t know how to cope with the stress of being near his old friends.

Ben was strong in his decision and conviction to avoid his drug buddies, but he didn’t want these triggers to dictate his life. After practicing MBSR, he felt ready to visit his grandmother’s house. He was tempted to go with his former friends, but instead of accepting their invitation he took a deep breath and internally acknowledged his addiction with presence and compassion. Ben used the moment to remind himself that he may always struggle with abstinence, but he is stronger than the stress and urges.

Just as Ben wanted to relieve the stress of being around his former hangout by using, it’s human nature to want to replace discomfort with something pleasurable. But rather than reaching for a drug to make the pain disappear, it helps to focus on the present and accept things the way they are. You will experience temptations for the rest of your life, but mindfulness is a long-term coping tool that makes saying no easier over time. Addicts who have practiced MBSR are more cognizant of mounting stress levels and can better manage them before they erupt into a problem. In fact, research has proven that mindful people are overall more resilient and are better at managing negative emotions without shutting down.