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Hantera och reducera stress med meditation/mindfulness: En litteraturstudie
University of Skövde, School of Health and Education.
University of Skövde, School of Health and Education.
2017 (Swedish)Independent thesis Basic level (university diploma), 5 credits / 7,5 HE creditsStudent thesisAlternative title
Manage and reducing stress with meditation/mindfulness : A literature study (English)
Abstract [sv]

Inledning: Samhället utvecklas och ställer allt högre krav på den enskilde individen som kan leda till ökad stressnivå. Långvarig stress kan leda till allvarliga folkhälsosjukdomar såsom utmattningssyndrom och depression. För att kunna påverka stressens negativa betydelse för hälsan är det viktigt att belysa behandlingsalternativ såsom meditation/mindfulness som kan inkluderas i vardagen.

Syfte: Syftet med den här litteraturstudien är att undersöka vilka vetenskapliga belägg som finns om hur meditation/mindfulness kan hjälpa individer att hantera och reducera stress och på så sätt öka välbefinnandet och hälsan.

Metod: Metoden är en litteraturstudie vilket innebär att artiklarna som ingår i studien har kritiskt granskats i en litteraturgenomgång. Tio artiklar ingår i studien som delats in i fyra teman som redovisas i resultatet.

Resultat: Meditation/mindfulness kan vara effektiva metoder att hantera och reducera stress med, men alla studier var inte lika övertygande. Resultatet är indelat i fyra olika teman, positivt med meditation/mindfulness, tvivel om meditation/mindfulness effektivitet, mindfulness-based stress reduction (MBSR) och onlineprogram. Gällande meditation/mindfulness antydde några studier att det kan öka välbefinnandet och minska stress. Medan andra var mer osäkra på dess fördelar. Mindfulness-based stress reduction (MBSR) visade på tydligare resultat gällande stressreduceringsprogram och likaså onlineprogram. MBSR kan användas av både sjuka och friska människor. Onlineprogram är effektiva både kostnadsmässigt och att individen kan nå programmen var som helst.

Diskussion: Det fanns inte lika tydliga belägg för meditation/mindfulness effektivitet vid stresshantering som förväntat. Alla studier var inte överens om att det hade någon effekt men trots tvivel vill de forska mer innan de utesluter det som en bra metod. Hur effektivt det är för en individ kan variera för att programmen kräver träning, förståelse och förtroende. Meditation/mindfulness hjälper inte alla individer att hantera sin stress, men för vissa gör den det och för andra kan vara en bra metod i väntan på att få professionell hjälp.

Abstract [en]

Introduction: The society develops and sets high standards on individuals and that make the stress increase. Long-term stress can lead to public health diseases such exhaustion syndrome and depression. To provide stress’s negative effect on health there is a need of reducing programs and interventions such meditation/mindfulness that can be included in the everyday life.

Aim: The aim of this literature study is to investigate what scientific evidence exists about how meditation / mindfulness can help individuals manage and reduce stress, and then increase well-being and health.

Methods: The method is a literature study, which means that the articles that are included in the study have been critically reviewed in a literature review. Ten articles are included in this study and they are divided into four themes that are reported in the result.

Results: Meditation / mindfulness can be effective methods of managing and reducing stress, but all studies were not assured. The result is divided into four different themes, positive with meditation / mindfulness, doubts about meditation / mindfulness efficiency, mindfulness-based stress reduction (MBSR) and online programs. Some studies suggested that it could increase well-being and reduce stress. While others were uncertain of its benefits. Mindfulness-based stress reduction (MBSR) showed clearer results about stress reduction programs and online programs. MBSR can be used by both sick and healthy people. Online programs are effective both cost-effectively and that the individual can reach the programs from home.

Discussion: There was not as clear evidence of meditation/mindfulness effectiveness in stress management as expected. All studies did not agree that it had any effect but in spite of doubt, more research is needed before ruling out as a good method. How effective it is for an individual may vary because the programs require training, understanding and trust. Meditation/mindfulness doesn’t help every individuals to manage their stress, but for some it does and for some it may be a good method while waiting for professional help.

Place, publisher, year, edition, pages
2017. , 24 p.
Keyword [en]
Stress, health, meditation, mindfulness and stress reducing programs
Keyword [sv]
Stress, hälsa, meditation, mindfulness och stressreduceringsprogram
National Category
Public Health, Global Health, Social Medicine and Epidemiology
Identifiers
URN: urn:nbn:se:his:diva-13888OAI: oai:DiVA.org:his-13888DiVA: diva2:1118602
Subject / course
Public Health Science
Educational program
Health Coach
Supervisors
Examiners
Available from: 2017-08-22 Created: 2017-06-30 Last updated: 2017-08-22Bibliographically approved

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