觉察减压

觉察减压（Mindfulness-Based Stress Reduction, 简称 MBSR) 、正念减压，是一个为期八周、有实证基础的课程计划，可提供非宗教性、密集的觉察训练，以帮助有压力者、焦虑者、忧郁者和疼痛者<ref name=Kabat-Zinn_2013>Kabat-Zinn J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Bantam Dell. 2013. ISBN 978-0345539724. </ref><ref>Mindfulness meditation: A research-proven way to reduce stress. American Psychological Association, 2020. October 30, 201 [2020-08-20]. （原始内容存档于2020-11-06）.  </ref><ref name=Paulus2016>Paulus MP. Neural Basis of Mindfulness Interventions that Moderate the Impact of Stress on the Brain. Neuropsychopharmacology. January 2016, 41 (1): 373. PMC 4677133 可免费查阅. PMID 26657952. doi:10.1038/npp.2015.239. </ref>。觉察减压由乔·卡巴金（Jon Kabat-Zinn）教授于1970年代在麻塞诸塞州大学的医学中心开发此课程，它结合了觉察冥想、身体意识、瑜伽来对行为、思维、感觉和行动方式进行探索<ref name=" Kabat-Zinn_2013" /><ref name= "Kabat‐Zinn_J_2003">Kabat‐Zinn J. Mindfulness‐based interventions in context: past, present, and future. Clinical Psychology: Science and Practice. 2003, 10 (2): 144–156. doi:10.1093/clipsy.bpg016. </ref>。觉察可以理解为对当前经验的非判断性接受和当下经验，包括身体觉知、内在心智状态、思想、情绪、冲动和记忆，目的是减少压抑或苦恼，并增加幸福感<ref name=" Kabat-Zinn_2013" /><ref name=Creswell>Creswell JD. Mindfulness Interventions. Annual Review of Psychology. January 2017, 68: 491–516. PMID 27687118. doi:10.1146/annurev-psych-042716-051139. </ref>。觉察冥想是一种培养注意力、发展情绪调控、和减少沉思和忧虑的方法<ref name=" Kabat-Zinn_2013" /><ref name="Creswell" /><ref name=Gu2015>Gu J, Strauss C, Bond R, Cavanagh K. 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. Clinical Psychology Review. April 2015, 37: 1–12. PMID 25689576. doi:10.1016/j.cpr.2015.01.006. </ref>。过去的几十年中，觉察冥想一直是可控的临床研究主题，有增进心智健康<ref name=Khoury2015>Khoury B, Sharma M, Rush SE, Fournier C. Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research. June 2015, 78 (6): 519–28. PMID 25818837. doi:10.1016/j.jpsychores.2015.03.009. </ref><ref name=Goldberg2017>Goldberg SB, Tucker RP, Greene PA, Davidson RJ, Wampold BE, Kearney DJ, Simpson TL. Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis. Clinical Psychology Review. February 2018, 59: 52–60. PMC 5741505 可免费查阅. PMID 29126747. doi:10.1016/j.cpr.2017.10.011. </ref><ref name=Boyd2018>Boyd JE, Lanius RA, McKinnon MC. Mindfulness-based treatments for posttraumatic stress disorder: a review of the treatment literature and neurobiological evidence. Journal of Psychiatry & Neuroscience. January 2018, 43 (1): 7–25. PMC 5747539 可免费查阅. PMID 29252162. doi:10.1503/jpn.170021. </ref> 、和促进身体健康的潜在效果<ref name= BlackSlavich2016 >Black DS, Slavich GM. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Annals of the New York Academy of Sciences. 2016, 1373 (1): 13–24. Bibcode:2016NYASA1373...13B. PMC 4940234 可免费查阅. PMID 26799456. doi:10.1111/nyas.12998. </ref><ref name= Karunamuni2020 >Karunamuni N, Imayama I, Goonetilleke D. Pathways to well-being: Untangling the causal relationships among biopsychosocial variables. Social Science & Medicine. 2020: 112846. PMID 32089388. doi:10.1016/j.socscimed.2020.112846. </ref><ref name= Creswell_2019>Creswell JD, Lindsay EK, Villalba DK, Chin, B. Mindfulness training and physical health: mechanisms and outcomes. Psychosomatic Medicine. 2019, 81 (3): 224–232. PMC 6613793 可免费查阅. PMID 30806634. doi:10.1097/PSY.0000000000000675. </ref>。虽然觉察减压源自于精神式的引导，但该课程与宗教是无关的<ref name=" Kabat-Zinn_2013" /> 。觉察减压课程在觉察减压在1990年发表的著作 Full Catastrophe Living (译：灾难生存法则) 中有详细描述<ref name="Kabat-Zinn_2013" />。

File:Jon Kabat-Zinn.jpg

以觉察为基础的减压诊所的创始人Jon Kabat-Zinn

历史

1979年，乔‧卡巴金在麻州大学医学中心成立了觉察减压诊所，二十年后他在麻州大学医学院成立医学、健康照护、和社会觉察中心<ref name="Kabat‐Zinn_J_2003" />。这两个机构使觉察减压在全球的医院得到长远的发展和实际运用<ref name="Kabat-Zinn_2013" />。卡巴金在他1990年最畅销的著作Full Catastrophe Living(译：灾难生存法则；台湾目前翻译此书名为正念疗愈力<ref>胡君梅、黄小萍（译）。正念疗愈力：八周找回平静、自信与智慧的自己（卡巴金博士二十年经典增订版）。新北市：野人，2013年。（原著Kabat-Zinn J，2013年）</ref>。) 中详细描述了MBSR计划课程，该书于2013年以修订版重新发行<ref name="Kabat-Zinn_2013" />。1993年，Bill Moyer 在其 Healing from Within {{#if:||（}}页面存档备份，存于互联网档案馆{{#if:||）}} (译：从内在开始治疗) 一书中推广卡巴金的MBSR课程。到了2015年时，全美有将近80%的医学院都提供了觉察训练的元素<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>，使得以觉察为主的研究和教育中心的数量越来越多。

课程

觉察减压是一种团体课程，着重于以渐进方式获得有关觉察的注意觉知<ref name="#1"/>。觉察减压是一个为期八周的工作坊课程，由经认证的培训师讲授，内容包括每周2.5小时的团体会议、在第六周和第七周中的一日静修(含7小时的觉察训练)、每天45分钟的在家练习作业、和三种正式技术的指导：觉察冥想、身体扫描及简单的瑜伽姿势<ref name="Kabat-Zinn_2013" />。课程的重点透过团体讨论和探索而获得觉察的练习经验和生活应用。前四周的课程重点在于身体扫描，此为正式的觉察技术，它需要安静地坐着或躺着，并有系统地将注意力集中在身体的各个部位，即注意力从脚趾头开始，然后慢慢向上移动到头顶<ref name="Kabat-Zinn_2013" /><ref name="Kabat‐Zinn_J_2003" />。觉察减压基本上是无评断、不费力、接受、放下、初学者心态、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" />。

乔·卡巴金认为觉察减压的基础是觉察，他对“觉察”的定义是“当下、无评断的觉知 (moment-to-moment, non-judgmental awareness)”<ref name="Kabat-Zinn_2013" />。课程中，参加者需在日常生活中练习觉察、并入觉察。专注于当下，可以增加对环境的敏感度和反应能力，进而强化自我管理和因应能力<ref name="Kabat-Zinn_2013" />。觉察亦提供沉思过去和担心未来的出口，并打破适应不量的认知过程<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>。

罗伯特·萨波斯基在其专书“为什么斑马不会得到溃疡？”(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>) 中为非专业的读者进行探究，可提供减压效果和压力起源的科学实证<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>。觉察冥想可显著地降低心理压力<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>，亦可防止因心理压力而导致的相关生理变化和生物学临床表现<ref name="Karunamuni2020" /><ref name="Creswell_2019" /><ref name="BlackSlavich2016" />。

觉察练习之推广

根据《时代》杂志2014年的一篇文章，觉察冥想在平常不会冥想的人们中越来越流行<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>。乔·卡巴金在麻州大学医学中心开设的课程已经培养了将近1,000名获得觉察减压认证的讲师，这些讲师遍布美国每个州和30多个国家。例如 General Mills 公司已为其员工提供冥想的空间；民主党国会议员提姆·瑞安则在2012年出版了一本名为“觉察国家 (A Mindful Nation)”之专书，他在国会山庄协助并组织了定期的团体冥想活动<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>。

觉察练习之方法

医院、静修中心和各种瑜伽场馆都已提供觉察减压的课程。这些课程都很注重以下的教学内容：

1. 以身心觉知来减轻生理压力、疼痛或疾病。
2. 实际体验压力和苦恼以减少情绪反应。
3. 以镇定来面对人类生活中自然发生的变化和损失。
4. 日常生活中的无评断觉知。
5. 随时保持宁静和清明。
6. 体验更快乐的生活并获得内在疗愈能量。
7. 觉察冥想。

效果评估(相关研究成果)

觉察方法有益于健康的成年人<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>、青少年和儿童<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>，并可改善如饮食失调<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>、睡眠障碍<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>、癌症照护<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>、心理压力等的各种健康问题<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>。觉察议题已经逐渐成为研究显学，学术机构在2003年发表了52篇论文，到了2012年已增加到477篇论文<ref name="#2"/>。2014年初则已经发表了近100篇随机对照实验的实证研究论文<ref>Hurley, Dan (January 14, 2014). "Breathing In vs. Spacing Out". New York Times Magazine. Retrieved April 9, 2014.</ref>。

研究证实，觉察减压方法可使大专学生减轻心理压力(此年龄常见心理压力)。有研究指出8周觉察减压 (MBSR) 的效果可多延长两个月<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>。

觉察减压技术可对饮食失调者有帮助，亦会改善人们对自己身体的看法<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 注重有效的因应技巧，可透过自我同情来改善人际关系、正向影响一个人的身体形象、和增进幸福感。

研究证实，觉察训练可增进压力下的聚焦能力、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>，觉察也对心血管健康有潜在益处<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>。有证据显示，觉察冥想有益于抑制药物滥用<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>和改善全身肌肉无力<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，最近的研究显示，觉察减压会增进照护者(尤其是母亲)、抵抗药物滥用的年轻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>。觉察介入会使母亲的压力有所减轻，学会与自己相处，进而改善人际关系。

觉察减压不只影响独自奋斗者和其相关的人，也会正面影响健康的族群。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>研究参与8周觉察减压课程的健康族群，结果将 MBSR 分成五个面向：觉察、同情、心理幸福感、心理苦恼、和情绪认知控制，并以问卷方式观察包含这五个面向的心理功能。整体来说，觉察和幸福感是最重要的测量变项。

觉察介入及其影响是非常流行的，尤其觉察已是学术上的显学。在访谈平均年龄为11岁的儿童之后，可发现觉察有助于他们调节情绪，且儿童们认为，如果学校和老师可介绍和融入越多的觉察，他们便能购更容易地应用觉察的原理原则<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，觉察可增加同情心，而高度的自我同情心则会大幅度地减低压力<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>和增进自我觉知能力<ref name="#3"/>，这些状况会发生在课程当中或课程之后。由此可知，觉察减压可以直接地或间接地提高自我同情心。

在华人相关学术领域中，2020年出版学术性的文献探讨及探索性因素分析之实证研究，Mindfulness中译厘正为觉察之佛学与科学实证检验：觉察与正念判准量表之研发 {{#if:||（}}页面存档备份，存于互联网档案馆{{#if:||）}}<ref>{{#if:||（}}[//web.archive.org/web/20200923123355/http://www.obf.org.tw/article/rab/RAB040_04.aspx 页面存档备份，存于互联网档案馆{{#if:||）}} 汪珮渲与赖世烱 (2020)。Mindfulness中译厘正为觉察之佛学与科学实证检验：觉察与正念判准量表之研发。佛学与科学，第21卷，第1期，10-29。]]</ref>，探讨觉察与正念的关系，研究者指出：Mindfulness 之中文翻译为觉察，佛学专有用语之“正念”确实有评断正确、正当的正向积极之意，觉察与正念有关，正念可包含觉察，但觉察却无法包含并代表正念，两者不能混为一谈。该研究中并发展觉察与正念判准量表，用以明确区分觉察与正念为两个不同面向。