By: Soumya Chaudhary
Abstract
Introduction
Adolescence is a crucial developmental period during which an individual experiences significant psychological and emotional changes, which makes them vulnerable to either a negative or a positive impact. The prevalence of mental health conditions in youth has risen during the COVID-19 pandemic, reporting that up to 1 in 5 children experience clinically significant depression and about 1 in 4 may experience anxiety. Adolescents use various coping mechanisms to suppress the emotions that arise and it is important to understand the mechanisms used because effective methods can reduce the impact of mental health issues
and contribute to long-term well-being. This research paper aims to find the helpfulness of incorporating mindfulness-based stress reductions among adolescents to find out how helpful it would be for adolescents facing emotional stress.
Mindfulness-Based Stress Reduction
The focused awareness of one’s experiences and the nonjudgemental focus on the present moment is defined as mindfulness. It is a concept that arises from the practices of Buddhism. Mindfulness-based stress reduction (MBSR) is a structured intervention program that provides participants with breathing meditation, body scanning techniques, and gentle, yoga-inspired physical exercises2. Our attention is towards the present moment and not entangled in the past or future. This type of attention generates energy, clear-headedness, and joy. The MBSR program was implemented by the work of Kabat Zinn in 19903 Mindfulness-based interventions were designed for adults, but now have been extended and adapted to children, and adolescents for a variety of clinical problems and to promote youth wellbeing.
Deep Breathing- It involves breathing in slowly through the nose and then
out through the mouth using the diaphragm and abdominal muscles. It boosts the supply of oxygen in the blood and lowers blood pressure, heart rate, and muscle tension
Body Scan Meditation- It is a mechanism to feel more connected to our
body. Mentally scanning your body from head to toe creates awareness about any sensation or discomfort. Not trying to change or judge the sensations and feelings increases mindfulness.
Sitting Meditation- In this technique, participants are instructed to sit
comfortably with a straight back while paying close attention to each inhale and exhale. Whenever their mind wanders, they gently bring their attention back to their breath. This practice helps in maintaining awareness and presence in the moment.
Yoga-It encompasses a variety of practices, such as postures, breathing
techniques, meditation, and ethical teachings9 Stretches during yoga are practiced for 30 minutes in each 90-minute session, focusing on body awareness rather than form. The goal of this session is to improve attention and notice of sensations. It relieves stress and makes one feel calm and more ‘mindful’
Loving- Kindness Meditation- This practice aims to develop unconditional love and kindness towards oneself and others. Participants silently repeat phrases such as “may you be happy” towards targets and eventually to themselves. It cultivates attitudes that include- unselfish friendliness, compassion towards others, appreciation joy by feeling happy for others' success and maintaining inner calmness.
Barriers and Challenges
MBSR is less accessible due to several factors:
Program Length- It consists of 26 hours of session time including 8 classes of 2-1⁄2 hours and an all-day class. The long length might make it difficult for people to catch up and maintain.
Cost- Some MBSR programs cost money which can create barriers for adolescents who cannot afford it12
.Awareness- The knowledge of mindfulness has become mainstream and used in multiple trainings. However, the rise has faced criticism due to misinformation and poor research methodology. Thus, misleading people.
Stigma related to seeking help
Fear related to being criticized, and labeled negatively can cause adolescents to not reach out about their issues and cause delay in seeking help, which can worsen health conditions. Young people also lack knowledge about mental health services. Some studies have also shown that adolescents might prefer to rely on themselves rather than seek external help. Adolescents also face fear and embarrassment. Asking for help and the source of the help can create barriers for them.
Conclusion
Adolescents are developing beings and go through many changes during this life period. The changes can cause a lot of emotional distress, anxiety, self-doubt, and other mental health issues. This can lead to them using harmful coping mechanisms for regulating their emotions. Healthy coping mechanisms like MBSR are also available for regulating emotions but teenagers are less likely to adopt these measures due to barriers and challenges. However, a mechanism like MBSR can bring positive changes if adolescents stick to the habit and perform the necessary interventions and steps it would help them achieve a stable emotional
state and reduce feelings of emotional dysregulation.
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