编辑“覺察減壓”

'''覺察減壓'''（Mindfulness-Based Stress Reduction, 簡稱 MBSR) 、'''正念減壓'''，是一個為期八週、有實證基礎的課程計畫，可提供[[非宗教]]性、密集的[[覺察|覺察]]訓練，以幫助有[[壓力]]者、[[焦慮]]者、[[憂鬱]]者和疼痛者<ref name=Kabat-Zinn_2013>{{cite book | vauthors = Kabat-Zinn J |title= Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness |year= 2013 |publisher= Bantam Dell |location= New York |isbn= 978-0345539724}}</ref><ref>{{Cite web |url=https://www.apa.org/topics/mindfulness-meditation |title=Mindfulness meditation: A research-proven way to reduce stress |date=October 30, 201 |website=American Psychological Association, 2020 |access-date=2020-08-20 |archive-date=2020-11-06 |archive-url=https://web.archive.org/web/20201106003951/https://www.apa.org/topics/mindfulness-meditation |dead-url=no }}</ref><ref name=Paulus2016>{{cite journal | vauthors = Paulus MP | title = Neural Basis of Mindfulness Interventions that Moderate the Impact of Stress on the Brain | journal = Neuropsychopharmacology | volume = 41 | issue = 1 | pages = 373 | date = January 2016 | pmid = 26657952 | pmc = 4677133 | doi = 10.1038/npp.2015.239 }}</ref>。覺察減壓由[[喬·卡巴金]]（Jon Kabat-Zinn）教授於1970年代在麻塞諸塞州大學的醫學中心開發此課程，它結合了覺察冥想、身體意識、瑜伽來對行為、思維、感覺和行動方式進行探索<ref name=" Kabat-Zinn_2013" /><ref name= "Kabat‐Zinn_J_2003">{{cite journal |author= Kabat‐Zinn J. |title= Mindfulness‐based interventions in context: past, present, and future |journal= Clinical Psychology: Science and Practice |volume=10|  issue = 2 | pages=144–156|date= 2003 | doi= 10.1093/clipsy.bpg016 }}</ref>。[[覺察]]可以理解為對當前經驗的非判斷性接受和當下經驗，包括身體覺知、內在心智狀態、思想、情緒、衝動和記憶，目的是減少壓抑或苦惱，並增加幸福感<ref name=" Kabat-Zinn_2013" /><ref name=Creswell>{{cite journal | vauthors = Creswell JD | title = Mindfulness Interventions | journal = Annual Review of Psychology | volume = 68 | pages = 491–516 | date = January 2017 | pmid = 27687118 | doi = 10.1146/annurev-psych-042716-051139  }}</ref>。覺察冥想是一種培養注意力、發展情緒調控、和減少沉思和憂慮的方法<ref name=" Kabat-Zinn_2013" /><ref name="Creswell" /><ref name=Gu2015>{{cite journal | vauthors = Gu J, Strauss C, Bond R, Cavanagh K | title = How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies | journal = Clinical Psychology Review | volume = 37 | pages = 1–12 | date = April 2015 | pmid = 25689576 | doi = 10.1016/j.cpr.2015.01.006 }}</ref>。過去的幾十年中，覺察冥想一直是可控的臨床研究主題，有增進心智健康<ref name=Khoury2015>{{cite journal | vauthors = Khoury B, Sharma M, Rush SE, Fournier C | title = Mindfulness-based stress reduction for healthy individuals: A meta-analysis | journal = Journal of Psychosomatic Research | volume = 78 | issue = 6 | pages = 519–28 | date = June 2015 | pmid = 25818837 | doi = 10.1016/j.jpsychores.2015.03.009}}</ref><ref name=Goldberg2017>{{cite journal | vauthors = Goldberg SB, Tucker RP, Greene PA, Davidson RJ, Wampold BE, Kearney DJ, Simpson TL | title = Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis | journal = Clinical Psychology Review | volume = 59 | pages = 52–60 | date = February 2018 | pmid = 29126747 | pmc = 5741505 | doi = 10.1016/j.cpr.2017.10.011 }}</ref><ref name=Boyd2018>{{cite journal | vauthors = Boyd JE, Lanius RA, McKinnon MC | title = Mindfulness-based treatments for posttraumatic stress disorder: a review of the treatment literature and neurobiological evidence | journal = Journal of Psychiatry & Neuroscience | volume = 43 | issue = 1 | pages = 7–25 | date = January 2018 | pmid = 29252162 | pmc = 5747539 | doi = 10.1503/jpn.170021 }}</ref> 、和促進身體健康的潛在效果<ref name= BlackSlavich2016 >{{cite journal |author= Black DS, Slavich GM.|title= Mindfulness meditation and the immune system: a systematic review of randomized controlled trials |journal= Annals of the New York Academy of Sciences |year= 2016 |volume=1373 |issue=1 |pages= 13–24 | doi= 10.1111/nyas.12998
 |pmid= 26799456 |pmc= 4940234 |bibcode= 2016NYASA1373...13B }}</ref><ref name= Karunamuni2020 >{{cite journal |author= Karunamuni N, Imayama I, Goonetilleke D. |title= Pathways to well-being: Untangling the causal relationships among biopsychosocial variables |journal= Social Science & Medicine |date= 2020 |pages= 112846 | doi= 10.1016/j.socscimed.2020.112846 |pmid= 32089388 }}</ref><ref name= Creswell_2019>{{cite journal |author= Creswell JD, Lindsay EK, Villalba DK, Chin, B. |title= Mindfulness training and physical health: mechanisms and outcomes |journal= Psychosomatic Medicine |volume=81| issue = 3 |pages=224–232|date= 2019 | doi= 10.1097/PSY.0000000000000675 |pmid= 30806634 |pmc= 6613793 }}</ref>。雖然覺察減壓源自於精神式的引導，但該課程與宗教是無關的<ref name=" Kabat-Zinn_2013" /> 。覺察減壓課程在覺察減壓在1990年發表的著作 Full Catastrophe Living (譯：災難生存法則) 中有詳細描述<ref name="Kabat-Zinn_2013" />。
[[File:Jon_Kabat-Zinn.jpg|缩略图| 以[[覺察]]為基礎的減壓診所的創始人Jon Kabat-Zinn]]

== 歷史 ==
1979年，喬‧卡巴金在{{le|麻州大學醫學中心|University of Massachusetts Medical School}}成立了覺察減壓診所，二十年後他在麻州大學醫學院成立醫學、健康照護、和社會覺察中心<ref name="Kabat‐Zinn_J_2003" />。這兩個機構使覺察減壓在全球的醫院得到長遠的發展和實際運用<ref name="Kabat-Zinn_2013" />。卡巴金在他1990年最暢銷的著作{{le|Full Catastrophe Living|Full Catastrophe Living}}(譯：災難生存法則；臺灣目前翻譯此書名為正念療癒力<ref>胡君梅、黃小萍（譯）。正念療癒力：八週找回平靜、自信與智慧的自己（卡巴金博士二十年經典增訂版）。新北市：野人，2013年。（原著Kabat-Zinn J，2013年）</ref>。) 中詳細描述了MBSR計劃課程，該書於2013年以修訂版重新發行<ref name="Kabat-Zinn_2013" />。1993年，Bill Moyer 在其 [https://billmoyers.com/content/healing-from-within/ Healing from Within] {{Wayback|url=https://billmoyers.com/content/healing-from-within/ |date=20200612055615 }} (譯：從內在開始治療) 一書中推廣卡巴金的MBSR課程。到了2015年時，全美有將近80%的醫學院都提供了覺察訓練的元素<ref name="#1">Buchholz, Laura (Oct 2015). "Exploring the Promise of Mindfulness as Medicine". JAMA. 314 (13): 1327–1329. doi:10.1001/jama.2015.7023. PMID 26441167</ref>，使得以覺察為主的研究和教育中心的數量越來越多。

== 課程 ==
覺察減壓是一種團體課程，著重於以漸進方式獲得有關覺察的注意覺知<ref name="#1"/>。覺察減壓是一個為期八週的工作坊課程，由經認證的培訓師講授，內容包括每週2.5小時的團體會議、在第六週和第七週中的一日靜修(含7小時的覺察訓練)、每天45分鐘的在家練習作業、和三種正式技術的指導：覺察冥想、身體掃描及簡單的[[瑜伽姿勢]]<ref name="Kabat-Zinn_2013" />。課程的重點透過團體討論和探索而獲得覺察的練習經驗和生活應用。前四週的課程重點在於身體掃描，此為正式的覺察技術，它需要安靜地坐著或躺著，並有系統地將注意力集中在身體的各個部位，即注意力從腳趾頭開始，然後慢慢向上移動到頭頂<ref name="Kabat-Zinn_2013" /><ref name="Kabat‐Zinn_J_2003" />。覺察減壓基本上是無評斷、不費力、接受、放下、初學者心態、耐心、信任、和非自我中心<ref>Frewen, P. A.; Evans, E.M.; Maraj, N.; Dozois, D. J.; Partridge, K. (2008). "Letting go: Mindfulness and negative automatic thinking". Cognitive Therapy and Research. 32 (6): 758–774. doi:10.1007/s10608-007-9142-1</ref><ref name="Kabat-Zinn_2013" />。

[[喬·卡巴金]]認為覺察減壓的基礎是覺察，他對「覺察」的定義是「當下、無評斷的覺知 (moment-to-moment, non-judgmental awareness)」<ref name="Kabat-Zinn_2013" />。課程中，參加者需在日常生活中練習覺察、併入覺察。專注於當下，可以增加對環境的敏感度和反應能力，進而強化自我管理和因應能力<ref name="Kabat-Zinn_2013" />。覺察亦提供沉思過去和擔心未來的出口，並打破適應不量的認知過程<ref>Hayes, Steven C.; Villatte, Matthieu; Levin, Michael; Hildebrandt, Mikaela (2011-01-01). "Open, Aware, and Active: Contextual Approaches as an Emerging Trend in the Behavioral and Cognitive Therapies". Annual Review of Clinical Psychology. 7 (1): 141–168. doi:10.1146/annurev-clinpsy-032210-104449. PMID 21219193</ref>。

[[羅伯特·薩波斯基]]在其專書「為什麼斑馬不會得到潰瘍？」(Why Zebras Don't Get Ulcers<ref>Sapolsky, Robert (2004). Why Zebras Don't Get Ulcers. USA: Holt paperbacks. p. 560. ISBN 978-0805073690</ref>) 中為非專業的讀者進行探究，可提供減壓效果和壓力起源的科學實證<ref>Sapolsky, Robert (1982). "The endocrine stress-response and social status in the wild baboon". Hormones and Behavior. 16 (3): 279–292. doi:10.1016/0018-506X(82)90027-7. PMID 6890939</ref>。覺察冥想可顯著地降低心理壓力<ref name="Khoury2015" /><ref>Sharma M, Rush SE (October 2014). "Mindfulness-based stress reduction as a stress management intervention for healthy individuals: a systematic review". Journal of Evidence-Based Complementary & Alternative Medicine. 19 (4): 271–86. doi:10.1177/2156587214543143. PMID 25053754</ref><ref>Hofmann SG, Sawyer AT, Witt AA, Oh D (April 2010). "The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review". Journal of Consulting and Clinical Psychology. 78 (2): 169–83. doi:10.1037/a0018555. PMC 2848393. PMID 20350028</ref>，亦可防止因心理壓力而導致的相關生理變化和生物學臨床表現<ref name="Karunamuni2020" /><ref name="Creswell_2019" /><ref name="BlackSlavich2016" />。

== 覺察練習之推廣 ==
根據《時代》雜誌2014年的一篇文章，覺察冥想在平常不會冥想的人們中越來越流行<ref name="#2">Pickert, K. (February 2014). "The art of being mindful. Finding peace in a stressed-out, digitally dependent culture may just be a matter of thinking differently". Time. 183 (4): 40–6. PMID 24640415</ref>。[[喬·卡巴金]]在[[麻州大學醫學中心]]開設的課程已經培養了將近1,000名獲得覺察減壓認證的講師，這些講師遍布[[美國]]每個州和30多個國家。例如 General Mills 公司已為其員工提供冥想的空間；民主黨國會議員[[提姆·瑞安]]則在2012年出版了一本名為「覺察國家 (A Mindful Nation)」之專書，他在國會山莊協助並組織了定期的團體冥想活動<ref name="#2"/><ref>Rojas, Warren (January 8, 2014). "A Meditation on the Quiet Time Caucus". Roll Call. Archived from the original on January 9, 2014. Retrieved April 4, 2014.</ref>。

==覺察練習之方法==
醫院、靜修中心和各種瑜伽場館都已提供覺察減壓的課程。這些課程都很注重以下的教學內容：
#以身心覺知來減輕生理壓力、疼痛或疾病。
#實際體驗壓力和苦惱以減少情緒反應。
#以鎮定來面對人類生活中自然發生的變化和損失。
#日常生活中的無評斷覺知。
#隨時保持寧靜和清明。
#體驗更快樂的生活並獲得內在療癒能量。
#覺察冥想。

== 效果評估(相關研究成果) ==
覺察方法有益於健康的成年人<ref name="Khoury2015" /><ref>Vonderlin, Ruben; Biermann, Miriam; Bohus, Martin; Lyssenko, Lisa (2 March 2020). "Mindfulness-Based Programs in the Workplace: a Meta-Analysis of Randomized Controlled Trials". Mindfulness. doi:10.1007/s12671-020-01328-3</ref><ref>Dawson AF, Brown WW, Anderson J, Datta B, Donald JN, Hong K, et al. (November 2019). "Mindfulness-Based Interventions for University Students: A Systematic Review and Meta-Analysis of Randomised Controlled Trials". Applied Psychology. Health and Well-Being: aphw.12188. doi:10.1111/aphw.12188. PMID 31743957</ref>、青少年和兒童<ref>Zenner C, Herrnleben-Kurz S, Walach H (2014). "Mindfulness-based interventions in schools-a systematic review and meta-analysis". Frontiers in Psychology. 5: 603. doi:10.3389/fpsyg.2014.00603. PMC 4075476. PMID 25071620</ref><ref>Dunning DL, Griffiths K, Kuyken W, Crane C, Foulkes L, Parker J, Dalgleish T (March 2019). "Research Review: The effects of mindfulness-based interventions on cognition and mental health in children and adolescents - a meta-analysis of randomized controlled trials". Journal of Child Psychology and Psychiatry, and Allied Disciplines. 60 (3): 244–258. doi:10.1111/jcpp.12980. PMC 6546608. PMID 30345511</ref>，並可改善如飲食失調<ref>Sala, Margarita; Shankar Ram, Shruti; Vanzhula, Irina A.; Levinson, Cheri A. (25 February 2020). "Mindfulness and eating disorder psychopathology: A meta‐analysis". International Journal of Eating Disorders. doi:10.1002/eat.23247. PMID 32100320</ref><ref>Carrière, K.; Khoury, B.; Günak, M. M.; Knäuper, B. (February 2018). "Mindfulness-based interventions for weight loss: a systematic review and meta-analysis". Obesity Reviews. 19 (2): 164–177. doi:10.1111/obr.12623. PMID 29076610</ref><ref>Rogers JM, Ferrari M, Mosely K, Lang CP, Brennan L (January 2017). "Mindfulness-based interventions for adults who are overweight or obese: a meta-analysis of physical and psychological health outcomes". Obesity Reviews. 18 (1): 51–67. doi:10.1111/obr.12461. hdl:10072/393029. PMID 27862826</ref>、精神疾病<ref>Xue, Jiaming; Zhang, Yun; Huang, Ying (June 2019). "A meta-analytic investigation of the impact of mindfulness-based interventions on ADHD symptoms". Medicine. 98 (23): e15957. doi:10.1097/MD.0000000000015957. PMC 6571280. PMID 31169722</ref><ref>Cavicchioli, Marco; Movalli, Mariagrazia; Maffei, Cesare (2018). "The Clinical Efficacy of Mindfulness-Based Treatments for Alcohol and Drugs Use Disorders: A Meta-Analytic Review of Randomized and Nonrandomized Controlled Trials". European Addiction Research. 24 (3): 137–162. doi:10.1159/000490762. PMID 30016796</ref><ref>Spijkerman, M.P.J.; Pots, W.T.M.; Bohlmeijer, E.T. (April 2016). "Effectiveness of online mindfulness-based interventions in improving mental health: A review and meta-analysis of randomised controlled trials". Clinical Psychology Review. 45: 102–114. doi:10.1016/j.cpr.2016.03.009. PMID 27111302</ref><ref>Hofmann, Stefan G.; Sawyer, Alice T.; Witt, Ashley A.; Oh, Diana (2010). "The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review". Journal of Consulting and Clinical Psychology. 78 (2): 169–183. doi:10.1037/a0018555. ISSN 1939-2117. PMC 2848393. PMID 20350028</ref>、疼痛管理<ref>Hilton, Lara; Hempel, Susanne; Ewing, Brett A.; Apaydin, Eric; Xenakis, Lea; Newberry, Sydne; Colaiaco, Ben; Maher, Alicia Ruelaz; Shanman, Roberta M.; Sorbero, Melony E.; Maglione, Margaret A. (22 September 2016). "Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis". Annals of Behavioral Medicine. 51 (2): 199–213. doi:10.1007/s12160-016-9844-2. PMC 5368208. PMID 27658913</ref><ref name="Creswell" /><ref>Zeidan F, Martucci KT, Kraft RA, Gordon NS, McHaffie JG, Coghill RC (April 2011). "Brain mechanisms supporting the modulation of pain by mindfulness meditation". The Journal of Neuroscience. 31 (14): 5540–8. doi:10.1523/JNEUROSCI.5791-10.2011. PMC 3090218. PMID 21471390</ref>、睡眠障礙<ref>Wang, Yuan-Yuan; Wang, Fei; Zheng, Wei; Zhang, Ling; Ng, Chee H.; Ungvari, Gabor S.; Xiang, Yu-Tao (2020). "Mindfulness-Based Interventions for Insomnia: A Meta-Analysis of Randomized Controlled Trials". Behavioral Sleep Medicine. 18 (1): 1–9. doi:10.1080/15402002.2018.1518228. PMID 30380915</ref><ref>Kanen, Jonathan; Nazir, Racha; Sedky, Karim; Pradhan, Basant (30 April 2015). "The Effects of Mindfulness-Based Interventions on Sleep Disturbance: A Meta-Analysis". Adolescent Psychiatry. 5 (2): 105–115. doi:10.2174/2210676605666150311222928</ref>、癌症照護<ref>Xunlin, NG; Lau, Ying; Klainin-Yobas, Piyanee (2020). "The effectiveness of mindfulness-based interventions among cancer patients and survivors: a systematic review and meta-analysis". Supportive Care in Cancer. 28 (4): 1563–1578. doi:10.1007/s00520-019-05219-9. PMID 31834518</ref><ref>Xie, Congyan; Dong, Bei; Wang, Lihong; Jing, Xiuchen; Wu, Yin; Lin, Lu; Tian, Li (March 2020). "Mindfulness-based stress reduction can alleviate cancer- related fatigue: A meta-analysis". Journal of Psychosomatic Research. 130: 109916. doi:10.1016/j.jpsychores.2019.109916. PMID 31927347</ref>、心理壓力等的各種健康問題<ref>DiRenzo, Dana; Crespo-Bosque, Monica; Gould, Neda; Finan, Patrick; Nanavati, Julie; Bingham, Clifton O. (18 October 2018). "Systematic Review and Meta-analysis: Mindfulness-Based Interventions for Rheumatoid Arthritis". Current Rheumatology Reports. 20 (12). doi:10.1007/s11926-018-0787-4. PMC 6233984. PMID 30338418</ref><ref>Simpson, Robert; Simpson, Sharon; Ramparsad, Nitish; Lawrence, Maggie; Booth, Jo; Mercer, Stewart W. (February 2020). "Effects of Mindfulness-based interventions on physical symptoms in people with multiple sclerosis – a systematic review and meta-analysis". Multiple Sclerosis and Related Disorders. 38: 101493. doi:10.1016/j.msard.2019.101493. PMID 31835209</ref><ref>Guo, Jia; Wang, Hongjuan; Luo, Jiaxin; Guo, Yi; Xie, Yun; Lei, Beimei; Wiley, James; Whittemore, Robin (11 December 2019). "Factors influencing the effect of mindfulness-based interventions on diabetes distress: a meta-analysis". BMJ Open Diabetes Research & Care. 7 (1): e000757. doi:10.1136/bmjdrc-2019-000757. PMID 31908794</ref><ref>Demarzo, M. M. P.; Montero-Marin, J.; Cuijpers, P.; Zabaleta-del-Olmo, E.; Mahtani, K. R.; Vellinga, A.; Vicens, C.; Lopez-del-Hoyo, Y.; Garcia-Campayo, J. (9 November 2015). "The Efficacy of Mindfulness-Based Interventions in Primary Care: A Meta-Analytic Review". The Annals of Family Medicine. 13 (6): 573–582. doi:10.1370/afm.1863. PMID 26553897</ref>。覺察議題已經逐漸成為研究顯學，學術機構在2003年發表了52篇論文，到了2012年已增加到477篇論文<ref name="#2"/>。2014年初則已經發表了近100篇隨機對照實驗的實證研究論文<ref>Hurley, Dan (January 14, 2014). "Breathing In vs. Spacing Out". New York Times Magazine. Retrieved April 9, 2014.</ref>。

研究證實，覺察減壓方法可使大專學生減輕心理壓力(此年齡常見心理壓力)。有研究指出8週覺察減壓 (MBSR) 的效果可多延長兩個月<ref>Felver, Joshua C.; Morton, Melissa L.; Clawson, Adam J. (2018). "Mindfulness-Based Stress Reduction Reduces Psychological Distress in College Students". College Student Journal. 52 (3): 291–298. ISSN 0146-3934</ref>。

覺察減壓技術可對飲食失調者有幫助，亦會改善人們對自己身體的看法<ref>Khoshkerdar, Parya; Raeisi, Zohreh (March 2020). "The effect of mindfulness‐based stress reduction on body image concerns of adolescent girls with dysfunctional eating attitudes". Australian Journal of Psychology. 72 (1): 11–19. doi:10.1111/ajpy.12265. ISSN 0004-9530</ref>。MBSR 注重有效的因應技巧，可透過自我同情來改善人際關係、正向影響一個人的身體形象、和增進幸福感。

研究證實，覺察訓練可增進壓力下的聚焦能力、注意力和工作能力<ref>Lazar SW, Kerr CE, Wasserman RH, et al. (November 2005). "Meditation experience is associated with increased cortical thickness". NeuroReport. 16 (17): 1893–7. doi:10.1097/01.wnr.0000186598.66243.19. PMC 1361002. PMID 16272874</ref><ref>Cloud, John (2010-08-06). "Losing Focus? Studies Say Meditation May Help". Time.</ref><ref>Krompinger J., Baime M. J. (2007). "Mindfulness training modifies subsystems of attention". Cognitive, Affective, & Behavioral Neuroscience. 7 (2): 109–119. doi:10.3758/CABN.7.2.109. PMID 17672382</ref>，覺察也對心血管健康有潛在益處<ref>Levine, Glenn N.; Lange, Richard A.; Bairey‐Merz, C. Noel; Davidson, Richard J.; Jamerson, Kenneth; Mehta, Puja K.; Michos, Erin D.; Norris, Keith; Ray, Indranill Basu; Saban, Karen L.; Shah, Tina; Stein, Richard; Smith, Sidney C. (11 October 2017). "Meditation and Cardiovascular Risk Reduction". Journal of the American Heart Association. 6 (10). doi:10.1161/JAHA.117.002218. PMC 5721815. PMID 28963100.</ref><ref>Grierson AB, Hickie IB, Naismith SL, Scott J. (2016). "The role of rumination in illness trajectories in youth: linking trans-diagnostic processes with clinical staging models". Psychol. Med. 46 (12): 2467–2484. doi:10.1017/S0033291716001392. PMID 27352637</ref><ref>Pascoe, Michaela C.; Thompson, David R.; Jenkins, Zoe M.; Ski, Chantal F. (December 2017). "Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis". Journal of Psychiatric Research. 95: 156–178. doi:10.1016/j.jpsychires.2017.08.004. PMID 28863392</ref>。有證據顯示，覺察冥想有益於抑制藥物濫用<ref>Sancho M, De Gracia M, Rodríguez RC, Mallorquí-Bagué N, Sánchez-González J, Trujols J, Sánchez I, Jiménez-Murcia S and Menchón JM. (2018). "Mindfulness-Based Interventions for the Treatment of Substance and Behavioral Addictions: A Systematic Review". Front. Psychiatry. 9 (95). doi:10.3389/fpsyt.2018.00095. PMID 29651257</ref><ref>Chiesa A, Serretti A (April 2014). "Are mindfulness-based interventions effective for substance use disorders? A systematic review of the evidence". Substance Use & Misuse. 49 (5): 492–512. doi:10.3109/10826084.2013.770027. PMID 23461667</ref><ref>Garland EL, Froeliger B, Howard MO (January 2014). "Mindfulness training targets neurocognitive mechanisms of addiction at the attention-appraisal-emotion interface". Frontiers in Psychiatry. 4: 173. doi:10.3389/fpsyt.2013.00173. PMC 3887509. PMID 24454293</ref>和改善全身肌肉無力<ref>Adler-Neal, Adrienne L.; Zeidan, Fadel (27 July 2017). "Mindfulness Meditation for Fibromyalgia: Mechanistic and Clinical Considerations". Current Rheumatology Reports. 19 (9): 59. doi:10.1007/s11926-017-0686-0. PMC 5693231. PMID 28752493</ref><ref>Henke, Miriam; Chur-Hansen, Anna (5 June 2014). "The effectiveness of mindfulness-based programs on physical symptoms and psychological distress in patients with fibromyalgia: A systematic review". International Journal of Wellbeing. 4 (1): 28–45. doi:10.5502/ijw.v4i1.2.</ref><ref>Lauche, Romy; Cramer, Holger; Dobos, Gustav; Langhorst, Jost; Schmidt, Stefan (December 2013). "A systematic review and meta-analysis of mindfulness-based stress reduction for the fibromyalgia syndrome". Journal of Psychosomatic Research. 75 (6): 500–510. doi:10.1016/j.jpsychores.2013.10.010. PMID 24290038.</ref>。

此外，最近的研究顯示，覺察減壓會增進照護者(尤其是母親)、抵抗藥物濫用的年輕人之自我同情心和幸福感<ref>Smith, Jacqueline M.; Bright, Katherine S.; Mader, Joel; Smith, Jennifer; Afzal, Arfan Raheen; Patterson, Charmaine; Dimitropolous, Gina; Crowder, Rachael (April 2020). "A pilot of a mindfulness based stress reduction intervention for female caregivers of youth who are experiencing substance use disorders". Addictive Behaviors. 103: 106223. doi:10.1016/j.addbeh.2019.106223. PMID 31838440.</ref>。覺察介入會使母親的壓力有所減輕，學會與自己相處，進而改善人際關係。

覺察減壓不只影響獨自奮鬥者和其相關的人，也會正面影響健康的族群。2019年，Roca 等人<ref>Roca, Pablo; Diez, Gustavo G.; Castellanos, Nazareth; Vazquez, Carmelo (2019-07-18). Sendiña-Nadal, Irene (ed.). "Does mindfulness change the mind? A novel psychonectome perspective based on Network Analysis". PLOS One. 14 (7): e0219793. Bibcode:2019PLoSO..1419793R. doi:10.1371/journal.pone.0219793. ISSN 1932-6203. PMC 6638953. PMID 31318929.</ref>研究參與8週覺察減壓課程的健康族群，結果將 MBSR 分成五個面向：覺察、同情、心理幸福感、心理苦惱、和情緒認知控制，並以問卷方式觀察包含這五個面向的心理功能。整體來說，覺察和幸福感是最重要的測量變項。

覺察介入及其影響是非常流行的，尤其覺察已是學術上的顯學。在訪談平均年齡為11歲的兒童之後，可發現覺察有助於他們調節情緒，且兒童們認為，如果學校和老師可介紹和融入越多的覺察，他們便能購更容易地應用覺察的原理原則<ref>Hutchinson, Julia K.; Huws, Jaci C.; Dorjee, Dusana (December 2018). "Exploring experiences of children in applying a school-based mindfulness programme to their lives". Journal of Child and Family Studies. 27 (12): 3935–3951. doi:10.1007/s10826-018-1221-2. ISSN 1062-1024.</ref>。

如前所述，覺察可增加同情心，而高度的自我同情心則會大幅度地減低壓力<ref name="#3">Sevel, Landrew S.; Finn, Micheal T.M.; Smith, Rachel M.; Ryden, Anna M.; McKernan, Lindsey C. (February 2020). "Self‐compassion in mindfulness‐based stress reduction: An examination of prediction and mediation of intervention effects". Stress and Health. 36 (1): 88–96. doi:10.1002/smi.2917. ISSN 1532-3005. PMID 31874122.</ref>和增進自我覺知能力<ref name="#3"/>，這些狀況會發生在課程當中或課程之後。由此可知，覺察減壓可以直接地或間接地提高自我同情心。

在華人相關學術領域中，2020年出版學術性的文獻探討及探索性因素分析之實證研究，[http://www.obf.org.tw/article/rab/RAB040_04.aspx Mindfulness中譯釐正為覺察之佛學與科學實證檢驗：覺察與正念判準量表之研發] {{Wayback|url=http://www.obf.org.tw/article/rab/RAB040_04.aspx |date=20200923123355 }}<ref>[http://www.obf.org.tw/article/rab/RAB040_04.aspx {{Wayback|url=http://www.obf.org.tw/article/rab/RAB040_04.aspx |date=20200923123355 }} 汪珮渲與賴世烱 (2020)。Mindfulness中譯釐正為覺察之佛學與科學實證檢驗：覺察與正念判準量表之研發。佛學與科學，第21卷，第1期，10-29。]]</ref>，探討覺察與正念的關係，研究者指出：Mindfulness 之中文翻譯為[[覺察]]，佛學專有用語之「[[正念]]」確實有評斷正確、正當的正向積極之意，覺察與正念有關，正念可包含覺察，但覺察卻無法包含並代表正念，兩者不能混為一談。該研究中並發展覺察與正念判準量表，用以明確區分覺察與正念為兩個不同面向。

==参考文献==
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[[Category:心理學]]
[[Category:運動心理學]]
[[Category:身心療法]]
[[Category:替代醫學]]
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