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Mindfulness and Acceptance

Benefits of Mindfulness

Over the past two decades, a great deal of new scientific research has demonstrated the benefits of mindfulness. Rooted in eastern thought, mindfulness combines awareness of our present experience with a nonjudgmental, accepting stance toward that experience. More concretely, this means noticing thoughts, feelings, behaviors, and external events as they occur and approaching them with an objective and balanced perspective.

Interested clients can specifically request to learn about mindfulness. Several of our therapists have written or presented on mindfulness and integrate mindfulness into their therapeutic treatments.

How is mindfulness different?

When we experience negative things, we often try to ignore them or avoid them. Or we might re-examine something over and over and over again in the hopes of putting it to rest for good. These approaches make sense. Unfortunately, they often do not work, and the unintended side effects of our “cure” can cause more trouble. When ignored, negative events or internal sensations often grow insidiously. When we excessively try to avoid unpleasantness, we risk narrowing our lives, and convincing ourselves that we are weaker than we are. By regurgitating the past and obsessing about the ways we wish today were different, we may miss the opportunities we have right now. Instead of focusing our resources on trying to change circumstances beyond our control, mindfulness helps us maintain perspective, remain resilient to pain, and respond effectively.

Who can benefit from mindfulness?

Research has shown mindfulness-based therapies can benefit multiple types of clients, including those with stress and anxiety, current depression, depression or bipolar disorder in remission, numerous medical conditions, and chronic pain, to name a few (see Mindfulness by Treatment Target below).

How do we learn mindfulness?

For most people, mindfulness represents a different way of looking at the world and is better understood through practice. As a result, practice exercises are important components of learning. Exercises include meditations such as focusing on the breath, mindfully noting thoughts, and mentally scanning the body with attention to physical sensations. These help us build awareness of habitual tendencies, recognize fleeting thoughts and judgments for what they are, and develop the ability to identify in-the-moment when we are not acting in our best interests. Mindfulness exercises are not mystical or religious. There is a strong body of scientific evidence attesting to their effectiveness for a variety of complaints.

Is mindful acceptance the same thing as resignation?

No. Mindfulness does not mean becoming passive, giving up, denying that we have preferences, or viewing the world through rose-colored glasses. Instead, by learning a different way to relate with our thoughts, feelings, and negative events, we become BETTER equipped to improve our circumstances.

Evidence for Mindfulness by Specific Treatment Target

In a comprehensive review of studies examining mindfulness-based therapies, clients with anxiety and depressive disorders were shown to exhibit large improvements in depressive symptoms following treatment (Hofmann et al., 2010). In addition, two reviews of studies testing Mindfulness-Based Cognitive Therapy concluded that it successfully reduced risk of depressive relapse in clients with multiple depressive episodes (Chiesa & Serretti, 2011; Piet & Hougaard, 2011).

Reviews spanning several treatment outcome studies found that mindfulness-based therapies improved symptoms of anxiety (Hofmann et al., 2010; Woodruff et al., 2014).  Specific studies have also found mindfulness treatments to improve anxiety for clients with generalized anxiety (e.g., Craigie et al. 2008), social anxiety (e.g., Kocovski et al., 2013), obsessive-compulsive disorder (e.g., Twohig et al., 2010), post-traumatic stress disorder (e.g., King et al., 2013), and panic (e.g., Kim et al., 2010).

A systematic review of substance abuse studies found that mindfulness-based therapies reduced abuse of a variety of substances, including alcohol, tobacco, and several illegal drugs (Chiesa & Serretti, 2014).

A systematic review of studies testing mindfulness-based therapies found that, overall, clients experienced reductions in binge-eating following treatment (Godfrey et al., 2014).  Preliminary studies have suggested that mindfulness may help in the treatment of bulimia and anorexia (Rodriguez et al., 2014).

Guided Mindfulness Audio Meditations

Learning Mindfulness & Compassion

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  • Mitmansgruber, H., Beck, T., & Schussler, G. (2008). “Mindful helpers”: Experiential avoidance, meta-emotions, and emotion regulation in paramedics.  Journal of Research in Personality, 42, 1358-1363.
  • Moore, P. (2008). Introducing mindfulness to clinical psychologists in training: An experiential course of brief exercises. Journal of Clinical Psychology in Medical Settings, 15, 331-337.
  • Neely, M., Schallert, D. L., Mohammed, S. S., Roberts, R. M., Chen, Y. (2009). Self-kindness when facing stress: The role of self-compassion, goal regulation, and support in college students’ well-being. Motivation and Emotion, 33, 88-97.
  • Neff, K. (2009). The role of self-compassion in development: A healthier way to relate to oneself. Human Development, 52, 211-214.
  • Neff, K. (2009). Self-Compassion. In M. R. Leary & R. H. Hoyle (Eds.), Handbook of Individual Differences in Social Behavior (pp. 561-573). Guilford Press.
  • Neff, K. (2008). Self-compassion: Moving beyond the pitfalls of a separate self-concept. In J. Bauer & H. A. Wayment (Eds.) Transcending Self-Interest: Psychological Explorations of the Quiet Ego (pp. 95 – 106). APA Books, Washington DC.
  • Neff, K. (2008, February). Self-compassion and other-focused responding. Paper presented at the 8th Annual Convention of the Society for Personality and Social Psychology, Albuquerque, New Mexico.
  • Neff, K. (2006). The role of self-compassion in healthy relationship interactions. Paper presented at the 114th annual meeting of the American Psychological Association, New Orleans, LA.
  • Neff, K. (2003a). Development and validation of a scale to measure self-compassion. Self and Identity, 2, 223-250.
  • Neff, K. (2003b). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2, 85-102.
  • Neff, K., Hseih, Y., & Dejitthirat, K. (2005). Self-compassion, achievement goals, and coping with academic failure. Self and Identity, 4, 263-287.
  • Neff, K., Kirkpatrick, K. & Rude, S. S. (2007). Self-compassion and its link to adaptive psychological functioning. Journal of Research in Personality, 41, 139-154.
  • Neff, K. & McGehee, P. (2010). Self-compassion and psychological resilience among adolescents and young adults. Self and Identity, 9, 225-240
  • Neff, K., Pisitsungkagarn, K., & Hseih, Y. (2008). Self-compassion and self-construal in the United States, Thailand, and Taiwan. Journal of Cross-Cultural Psychology.
  • Neff, K., Rude, S. S., & Kirkpatrick, K. (2007). An examination of self-compassion in relation to positive psychological functioning and personality traits. Journal of Research in Personality, 41, 908-916.
  • Neff, K. & Vonk, R. (2009). Self-compassion versus global self-esteem: Two different ways of relating to oneself. Journal of Personality, 77, 23-50.
  • Orzech, K. M., Shapiro, S. L., Brown, K. W., & McKay, M. (2009). Intensive mindfulness training-related changes in cognitive and emotional experience. The Journal of Positive Psychology, 4, 212-222.
  • Ossman, W. A., Wilson, K. G., Storaasli, R. D., & McNeill, J. W. (2006). A preliminary investigation of the use of Acceptance and Commitment Therapy in group treatment for social phobia. International Journal of Psychology and Psychological Therapy, 6, 397-416.
  • Oveis, C., Horberg, E. & Keltner, D. (2010). Compassion, pride, and social intuitions of self-other similarity. Journal of Personality and Social Psychology, 98, 618-630.
  • Pace et al. (2009). Effect of compassion meditation on neuroendocrine, innate immune and behavioral responses to psychosocial stress. Psychoneuroendocrinology, 34, 87-98.
  • Pauley, G. & McPherson, S. (2010). The experience and meaning of compassion and self-compassion for individuals with depression or anxiety. Psychology and Psychotherapy: Theory, Research and Practice, 83, 129-143.
  • Pearson, A. N., Follette, V. M., & Hayes, S. C. (2012). A pilot study of Acceptance and Commitment Therapy as a workshop intervention for body dissatisfaction and disordered eating attitudes. Cognitive and Behavioral Practice, 19, 181-197.
  • Piet, J., & Hougaard, E. (2011). The effect of Mindfulness-Based Cognitive Therapy for prevention of relapse in recurrent major depressive disorder: A systematic review and meta-analysis. Clinical Psychology Review, 31, 1032-1040.
  • Powers, T. A., Koestner, R., & Zuroff, D. C. (2007). Self-criticism, goal motivation, and goal progress. Journal of Social and Clinical Psychology, 26, 826–840.
  • Proulx, K. (2008). Experiences of women with bulimia nervosa in a mindfulness-based eating disorder treatment group. Eating Disorders: The Journal of Treatment & Prevention, 16, 52-72.
  • Raes, F., Pommier, E., Neff, K. D., & Van Gucht, D. (in press). Construction and factorial validation of a short form of the Self-Compassion Scale. Clinical Psychology & Psychotherapy.
  • Ramel, W., Goldin, P. R., Carmona, P. E., & McQuaid, J. R. (2004). The effects of mindfulness meditation on cognitive processes and affect in patients with past depression. Cognitive Therapy and Research, 28, 433-455.
  • Ringenbach, R. (2009). A comparison between counselors who practice meditation and those who do not on compassion fatigue, compassion satisfaction, burnout and self-compassion. Dissertation Abstracts International.
  • Reibel, D. K., Greeson, J. M., Brainard, G. C., & Rosenzweig, S. (2001). Mindfulness-Based Stress Reduction and health-related quality of life in a heterogeneous patient population. General Hospital Psychiatry, 23, 183-192.
  • Robins, C. J., Keng, S., Ekblad, A. G., & Brantley, J. G. (2012). Effects of Mindfulness-Based Stress Reduction on emotional experience and expression: A randomized controlled trial. Journal of Clinical Psychology, 68, 117-131.
  • Rockliff, H., Gilbert, P., McEwan, K., Lightman, S. & Glover, D. (2008). A pilot exploration of heart rate variability and salivary cortisol responses to compassion-focused imagery. Clinical Neuropsychiatry, 5, 132-139.
  • Rodriguez, I. M., Cowdrey, F. A., & Park, R. J. (2014). Is there a place for mindfulness in the treatment of anorexia nervosa? Advances in Eating Disorders: Theory, Research and Practice, 2, 42-52.
  • Roemer, L., Orsillo, S. M., & Salters-Pedneault, K. (2008). Efficacy of an Acceptance-Based Behavior Therapy for generalized anxiety disorder: Evaluation in a randomized controlled trial. Journal of Consulting and Clinical Psychology, 76, 1083-1089.
  • Rosenzweig, S., Greeson, J. M., Reibel, D. K., Green, J. S., Jasser, S. A., & Beasley, D. (2010). Mindfulness-Based Stress Reduction for chronic pain conditions: Variation in treatment outcomes and role of home meditation practice. Journal of Psychosomatic Research, 68, 29-36.
  • Shapiro, S., Izett, S. (2008) Meditation: A universal tool for cultivating empathy. In S. Hick & T. Bien (Eds.), Mindfulness and the therapeutic relationship. New York: Guilford Press, p 161-175.
  • Sagula, D., & Rice, K. G. (2004). The effectiveness of mindfulness training on the grieving process and emotional well-being of chronic pain patients. Journal of Clinical Psychology in Medical Settings, 11, 333-342.
  • Sears, S., & Kraus, S. (2009). I think therefore I om: Cognitive distortions and coping style as mediators for the effects of mindfulness meditation on anxiety, positive and negative affect, and hope. Journal of Clinical Psychology, 65, 561-573.
  • Shapiro, S. L., Astin, J. A., Bishop, S. R., and Cordova, M. (2005). Mindfulness-Based Stress Reduction for health care professionals: Results from a randomized trial. International Journal of Stress Management, 12, 164-176.
  • Shapiro, S. L., Brown, K., & Biegel, G. M. (2007). Teaching self-care to caregivers: Effects of Mindfulness-Based Stress Reduction on the mental health of therapists in training. Training and Education in Professional Psychology, 1, 105-115.
  • Shapiro, S. L., Brown, K. W., & Biegel, G. M (2007). Teaching self-care to caregivers: Effects of mindfulness-based stress reduction on the mental health of therapists in training. Training and Education in Professional Psychology, 1, 105-115.
  • Shapiro, S. L., Carlson, L. E., Astin, J. A., & Freedman, B. (2006). Mechanisms of mindfulness. Journal of Clinical Psychology, 62, 373-386.
  • Shepherd, D. A. & Cardon, M. S. (2009). Negative emotional reactions to project failure and the self-compassion to learn from the experience. Journal of Management Studies, 46, 923-949.
  • Smith, B. W., Ortiz, J. A., Steffen, L. E., Tooley, E. M., Wiggins, K. T., Yeater, E. A., . . . Bernard, M. L. (2011). Mindfulness is associated with fewer PTSD symptoms, depressive symptoms, physical symptoms, and alcohol problems in urban firefighters. Journal of Consulting and Clinical Psychology, 79, 613-617.
  • Smith, B. W., Shelley, B. M., Leahigh, L., & Vanleit, B. (2006). A preliminary study of the effects of a modified mindfulness intervention on binge eating. Complementary Health Practice Review, 11, 133-143.
  • Speca, M., Carlson, L. E., Goodey, E., & Angen, M. (2000). A randomized, wait-list controlled clinical trial: The effect of a mindfulness meditation-based stress reduction program on mood and symptoms of stress in cancer outpatients. Psychosomatic Medicine, 62, 613-622.
  • Sprecher, S., & Fehr, B. (2005). Compassionate love for close others and humanity. Journal of Social and Personal Relationships, 22, 629-651.
  • Sugiura, Y. (2004). Detached mindfulness and worry: A meta-cognitive analysis. Personality and Individual Differences, 37, 169-179.
  • Tacon, A. M., McComb, J., Caldera, Y., & Randolph, P. (2003). Mindfulness meditation, anxiety reduction, and heart disease: A pilot study. Family & Community Health: The Journal of Health Promotion & Maintenance, 26, 25-33.
  • Thompson, R. W., Arnkoff, D. B., & Glass, C. R. (2011). Conceptualizing mindfulness and acceptance as components of psychological resilience to trauma. Trauma, Violence, & Abuse, 12, 220-235.
  • Thompson, B. L., Waltz, J. (2008). Self-compassion and PTSD symptom severity. Journal of Traumatic Stress, 21, 556-558.
  • Twohig, M. P., Hayes, S. C., Plumb, J. C., Pruitt, L. D., Collins, A. B., Hazlett-Stevens, H., & Woidneck, M. R. (2010). A randomized clinical trial of Acceptance and Commitment Therapy versus progressive relaxation training for obsessive-compulsive disorder. Journal of Consulting and Clinical Psychology, 78, 705-716.
  • Van Dam, T., Sheppard, S., Forsyth, J. & Earleywine, M. (2011). Self-compassion is a better predictor than mindfulness of symptom severity and quality of life in mixed anxiety and depression. Journal of Anxiety Disorders, 123-130.
  • Vivino, B., Thompson, B., Hill, C. & Ladany, N. (2010). Compassion in psychotherapy: The perspective of therapists nominated as compassionate. Psychotherapy Research, 19, 157-171.
  • Vujanovic, A. A., Bonn-Miller, M. O., & Marlatt, G. A. (2011). Posttraumatic stress and alcohol use coping motives among a trauma-exposed community sample: The mediating role of non-judgmental acceptance. Addictive Behaviors, 36, 707-712.
  • Wahbeh, H., Lu, M., & Oken, B. (2011). Mindful awareness and non-judging in relation to posttraumatic stress disorder symptoms. Mindfulness, 2, 219-227.
  • Weeks, J. W., Heimberg, R. G., Rodebaugh, T. L., & Norton P. J. (2008). Exploring the relationship between fear of positive evaluation and social anxiety. Journal of Anxiety Disorders, 22, 386-400.
  • Wiebel, D. T. (2007). A loving-kindness intervention: Boosting compassion for self and others. Retrieved from Dissertations and Theses database. (AAT 3292869)
  • Williams, J. M. G., Alatiq, Y., Crane, C., Barnhofer, T., Fennell, M. J. V., Duggan, D. S., . . . Goodwin, G. M. (2008). Mindfulness-Based Cognitive Therapy (MBCT) in bipolar disorder: Preliminary evaluation of immediate effects on between-episode functioning. Journal of Affective Disorders, 107, 275-279.
  • Welford, M. (2010). A compassion focused approach to anxiety disorders. International Journal of Cognitive Therapy, 3, 124-140.
  • Williams, L. & Bargh, J. (2008). Experiencing physical warmth promotes interpersonal warmth. Science, 322(5901), 606-607.
  • Williams, J. G., Stark, S. K., & Foster, E. E. (2008). Start today
  • Woodruff, S. C., Crowley, K. J., Steven-Wheeler, M. S., Hindman, R. K., Hirschhorn, E. W., Severino, R. C. . . . Glass, C. R. (2012, November). Affectivity and psychological inflexibility as mediators of mindfulness:  Analyzing two transdiagnostic models of psychopathology. Association for Behavioral and Cognitive Therapies, National Harbor, MD.
  • Woodruff, S. C., Crowley, K. J., Hindman, R. K., Hirschhorn, E. W., Glass, C. R., Arnkoff, D. B., & Kulish, A. L. (2011, November). Comparing self-compassion, mindfulness, and psychological inflexibility as predictors of psychological health. Association for Behavioral and Cognitive Therapies, Toronto, Canada.
  • Crowley, K. J., Woodruff, S. C., Hindman, R. K., Hirschhorn, E. W., Arnkoff, D. B., Glass, C. R., & Smith, J. K. (2011, November). Differential relationships between aspects of mindfulness, depressive symptomatology, and anxiety. Association for Behavioral and Cognitive Therapies, Toronto, Canada.
  • Woodruff, S. C., Crowley, K. J., Hindman, R. K., Arnkoff, D. B., & Glass, C. R. (2010, November). Speech anxiety following a mindfulness-based intervention for public speaking. Association for Behavioral and Cognitive Therapies, San Francisco, CA.
  • Woodruff, S. C., Arnkoff, D. B., Glass, C. R., & Hindman, R. K. (2014).  Mindfulness and anxiety.  In A. Ie, C. T. Ngnoumen, & E. J. Langer (Eds.), Wiley-Blackwell Handbook of Mindfulness. Oxford, UK: Wiley-Blackwell.
  • Woodruff, S. C., Glass, C. R., Arnkoff, D. B., Crowley, K. J., Hindman, R. K., & Hirschhorn, E. W. (2014). Comparing self-compassion, mindfulness, and psychological inflexibility as predictors of psychological health. Mindfulness.
  • Glass, C. R., Arnkoff, D. B., Woodruff, S.C., Maron, D. D., McMorran, K. E., Monahan, M. F., & Hirschhorn, E. W. (2013). Integrating mindfulness into different approaches to psychotherapy. Psychotherapy Bulletin, 48, 6-11.
  • *The Mindful Way through Anxiety: Break Free from Chronic Worry and Reclaim Your Life by Susan M. Orsillo and Lizabeth Roemer
  • *The Mindfulness Solution: Everyday Practices for Everyday Problems by Ronald D. Siegel

*These excerpts are posted with permission of Guilford Publications, Inc. and are subject to copyright law and restricted from further use. No part of this excerpt may be reproduced, stored in a retrieval system or transmitted in any form or by any means (electronic, photocopying, recording or otherwise) without prior written permission of the publisher. To obtain permission please contact Guilford Publications, Inc. at the address below or e-mail: permissions@guilford.com. These books may be ordered directly from Guilford Publishing at http://www.Guilford.com.

AICT staff members have written and participated in multiple publications and presentations about mindfulness.

  • Leahy, R. L., Tirch, D. D., & Melwani, P. S. (2012). Processes underlying depression: Risk aversion, emotional schemas, and psychological flexibility. International Journal of Cognitive Therapy, 5, 362–379.
  • Tirch, D. D., Leahy, R. L., Silberstein, L. R., & Melwani, P. S. (2012). Emotional schemas, psychological flexibility, and anxiety: The role of flexible response patterns to anxious arousal. International Journal of Cognitive Therapy, 5, 380–391.
  • Silberstein, L. R., Tirch, D. D., Leahy, R. L., & McGinn, L. (2012). Mindfulness, psychological flexibility and emotional schemas. International Journal of Cognitive Therapy, 5, 406–419.
  • Woodruff, S. C., Glass, C.R., Arnkoff, D.B., Webb, M.E., & Noble, K.K. (2014, November). The effects of mindfulness and acceptance-based interventions and cognitive-behavioral interventions on positive and negative affect: A meta-analysis. Association for Behavioral and Cognitive Therapies, Philadelphia, PA.
  • Fisher, P., Hollon, S., Leahy, R. L., Wells, A., & Zettle, R. (April, 2013). Round table discussion: The distinctive features of CBT, MCT and ACT/Mindfulness. International Conference of Metacognitive Therapy, Manchester, UK.
  • Tirch, D. D., Irons, C., Leahy, R. L., Henderson, L., Warren, R. & Kolts, R. (2012). An introduction to Compassion Focused Therapy (CFT): Clinical applications of compassion and mindfulness in Cognitive Behavioral Therapy. Association for Behavioral and Cognitive Therapies, National Harbor, MD.
  • Leahy, R. L. (Chair) (2009, November) Experiential and cognitive processes in anxiety: The role of acceptance, mindfulness, meta-cognition and emotional schemas. Association for Behavioral and Cognitive Therapies, New York, NY.
  • Leahy, R. L., Tirch, D. D., & Napolitano, L. A. (2009, November). Meta-cognitive and meta-emotional processes affecting anxiety. Association for Behavioral and Cognitive Therapies, New York, NY.
  • Tirch, D. D., Leahy, R. L., & Silberstein, L. (2009, November). Relationships among emotional schemas, psychological flexibility, dispositional mindfulness, and emotion regulation.  Association for Behavioral and Cognitive Therapies, New York, NY.
  • Napolitano, L. A., Taitz, J., & Leahy, R. L. (2009, November). Do changes in negative beliefs about emotions mediate the effects of mindfulness on experiential avoidance? Association for Behavioral and Cognitive Therapies, New York, NY.
  • Napolitano, L. A., Taitz, J., & Leahy, R. L. (2009, November). Negative beliefs about emotions mediate the relationship between mindfulness and experiential avoidance: Two preliminary investigations. Association for Behavioral and Cognitive Therapies, New York, NY.

*These excerpts are posted with permission of Guilford Publications, Inc. and are subject to copyright law and restricted from further use. No part of this excerpt may be reproduced, stored in a retrieval system or transmitted in any form or by any means (electronic, photocopying, recording or otherwise) without prior written permission of the publisher. To obtain permission please contact Guilford Publications, Inc. at the address below or e-mail: permissions@guilford.com. These books may be ordered directly from Guilford Publishing at http://www.Guilford.com