Page 105 - Journal of Special Operations Medicine - Spring 2015

Figure 1 Possible changes in performance as a function of mindfulness training. Left panel: Under conditions of high stress,
performance may degrade and mindfulness may sustain performance. Right panel: Mindfulness training may actually improve
performance rather than maintain status quo.

decrements such that performance units would be sus­ Table 2 Selected Mindfulness-Based Practices and Activities
tained at X units rather than falling to Y, despite signifi­
cant distracting stressors. Overall, MT seems to mitigate Mindfulness­based breathing
performance decrements due to decreases in attentional Mindfulness­based movement: walking, yoga, tai chi, qigong
focus or “negative” mind wandering during intensely Mindful listening: hearing others, listening to nature sounds
stressful situations. It is possible that MT could also re­ Mindfulness­based thinking: appreciation of family, friends,
sult in improved performance when learning new skills others, and nature
and/or over the course of training. However, whether it Mindfulness­based eating: chocolate, alcohol, junk food,
improves performance during nonstressful situations is and other foods
less clear. These questions remain to be answered.
Mindful scan of body sensations: tension in extremities,
internal organs, back, and shoulders
In addition, MT appears to improve emotional self­
regulation. Several studies have indicated the benefits of Mindfulness forgiveness of others: intentionally forgiving
those you prefer to forget
MT and MBSR on emotional state, in particular with
regard to lessening symptoms of anxiety, depression, Martial arts training
and stress. Omidi et al. found that when veterans with Mindfulness­based meditation
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posttraumatic stress disorder underwent MT, they were Mindfulness­based stress reduction
more effective in regulating their mood state. The direct Mindfulness­based cognitive therapy
effects of MT on emotional reactions to various events
are less clear and may depend on both inherent mind­
fulness as well as how long a person has been engag­ linked together through the inner workings of the brain
ing in mindfulness practices. Table 2 presents a list of and may be improved through MT. Stress and chronic
mindfulness practices. When it comes to emotional reg­ states of stress may lead to anxiety, depression, sleep
ulation, two general strategies are usually considered: disturbance, and the like. Clinical researchers, such as
reappraising or reconsidering the threat by modifying Amishi Jha 45,46 and Jon Kabat­Zinn 47,48 and colleagues,
the emotional response to sensory input or intention­ suggest that one can overcome the effects of stress, de­
ally suppressing the emotional response through alter­ pression, and related issues through mindfulness that
ing the behavioral output. Both of these strategies can improves present awareness and attention as well
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be improved through intentional mindfulness or being as working memory. All three allow one to harness a
in charge of what you are thinking about. greater capacity to manage details and be more attentive
to important elements of decision­making, even in states
In summary, increased mind wandering, decreased work­ of profound and sustained stress. Figure 2 presents a
ing memory, and degradation of performance may all be simple cartoon of the benefits of mindfulness. More

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