Chronic pain? Mindfulness Based Stress Reduction (MBSR)
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Taking an aspirin every now and then when you have a headache probably won't do much harm. However, if you are in constant pain (such as rheumatism), taking pain counters daily is often no longer an option. In that case, you may benefit more from learning a mental technique called Mindfulness Based Stress Reduction (MBSR). This therapy teaches your mind to deal with pain. This therapy is often also eligible for reimbursement by health insurers.
Contents
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Mindfulness Based Stress Reduction can help with chronic pain Mindfulness Why does Mindfulness Based Stress Reduction work What does this training consist of All meetings follow Aftercare Cost Free introductory course
Mindfulness Based Stress Reduction can help with chronic pain
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Mindfulness Based Stress Reduction can roughly be translated as stress reduction through attention training. It was developed in 1979 at the University of Massachusetts Medical School in Worcester, USA, by medical scientist Dr. Jon Kabat-Zinn. This training was then transferred from the United States to Europe, where it was also offered in various hospitals and health centers in the Netherlands.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Mindfulness
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MBSR is all about mindfulness. Mindfulness means being present with attention in the here and now, without judging it. The concept of Mindfulness is not new. It comes from Buddhism, and it literally means “to remember”. However, it is used in Buddhism to refer to the presence of mind, being aware of the present rather than remembering the past. Mindfulness training is centuries old in the regions where Buddhism originated.
Why does Mindfulness Based Stress Reduction work
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During this training / therapy you train your mind to learn to deal with pain. People tend to reject or suppress unpleasant thoughts and feelings such as pain. Mindfulness teaches you to accept pain more, so that you can deal with it better. This may sound a bit floaty, but it isn't. It has a scientific basis, and people seem to benefit from it. It's definitely worth a try if you're in pain every day.
What does this training consist of
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You can follow the training with a certified mindfulness trainer or at the Radboud University Medical Center for Mindfulness.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
All meetings will follow
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It is important to follow all meetings because each meeting deals with a different part of mindfulness. During the meetings you first practice under supervision in the group, so that you can do it yourself at home in the right way.
Aftercare
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If you have attended all the meetings and done your homework diligently, you should be able to cope with your pain a lot better. An important part of the Mindfulness Based Stress Reduction therapy is aftercare. After the meetings there is the possibility to participate in return meetings, where you can practice the learned techniques together with the trainer and the other participants, as well as exchange experiences.
Costs
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Some health insurers will reimburse this therapy if you have a referral from a doctor. It makes sense to check this with your health insurer in advance. You can also ask your employer to bear part of the costs.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Free introductory course
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If you cannot manage financially or live too far from a center that provides these training courses, you can - provided you speak the English language - participate in a free online course. You can also take a free introductory course here to see if this course is right for you.