Are you feeling overwhelmed by chronic pain, addiction, or the weight of anxiety and stress? You’re not alone, and there is hope. Imagine managing your pain, easing your anxiety, and taking back control of your life—all without relying solely on medications or traditional therapies that often come with side effects. This is the promise of mindfulness.
The Struggle: Pain, Addiction, and Emotional Stress
Life’s challenges can often feel relentless. Chronic pain isn’t just a physical sensation; it drains your emotional and mental well-being, making every day feel like an uphill battle. Addiction, whether to substances or behaviors, is more than just a habit. It’s a cycle of losing control, feeling stuck, and yearning for a way out. Traditional treatments, like medications or therapy, don’t always provide lasting solutions and can come with their own downsides, such as side effects or limited effectiveness.
These issues reach beyond discomfort—they impact your work, relationships, and overall quality of life. Pain can make it hard to focus, enjoy time with loved ones, or even get out of bed in the morning. Addiction can lead to feelings of shame and isolation, making it even harder to reach out for help. Mental health struggles like anxiety and depression can turn simple decisions into overwhelming tasks. If you’re reading this, you might recognize these feelings. But there is a way forward that doesn’t rely solely on conventional treatments.
What is Mindfulness-Oriented Recovery Enhancement (MORE)?
Mindfulness, especially Mindfulness-Oriented Recovery Enhancement (MORE), offers a powerful alternative. Developed by Eric Garland, PhD, and his team at the University of Utah, MORE combines mindfulness training with techniques that help you savor positive experiences. This approach isn’t just about relaxation—it’s about retraining your brain to handle pain, reduce cravings, and improve your overall well-being.
Garland’s research shows that mindfulness can be as effective as medications for pain relief. It can even be more effective than traditional therapies for treating addiction. For example, studies found that just 15 minutes of mindfulness meditation could reduce pain by about 30%. That’s comparable to the pain relief from a starting dose of oxycodone, a commonly prescribed painkiller. Even more impressive, patients treated with MORE were nearly twice as likely to stop misusing opioids compared to those receiving standard care. These findings suggest that mindfulness isn’t just a supplement—it’s a game-changer for those battling pain and addiction.
How Mindfulness Works: The Science Behind It
So, how does mindfulness achieve these results? At its core, mindfulness is about paying attention to the present moment with openness and without judgment. This simple practice has profound effects on how your brain processes pain and emotions.
Mindfulness increases your awareness of thoughts, feelings, and bodily sensations. By focusing on these experiences without reacting impulsively, you can reduce automatic stress responses that often worsen pain and cravings. Specifically, mindfulness can reduce activity in the brain’s default mode network—a region linked to self-referential thinking and rumination, which are common in chronic pain and addiction. Additionally, mindfulness boosts activity in the prefrontal cortex, which is involved in self-control and emotional regulation.
The Unique Power of Savoring Positive Experiences
A unique aspect of MORE is its emphasis on “savoring” positive experiences. This involves consciously enjoying moments of pleasure or joy, like feeling the warmth of the sun on your skin or savoring your favorite food. Savoring helps rewire the brain’s reward system, which is often out of balance in people with chronic pain or addiction. By enhancing your brain’s response to natural rewards, savoring can reduce the intensity of pain and lower the craving for addictive substances.
Your Simple Plan to Start Mindfulness
Starting a mindfulness practice doesn’t have to be overwhelming. Whether you’re new to mindfulness or looking to deepen your practice, here’s a straightforward plan to help you get started:
1. Begin with Small Steps: Dedicate a few minutes each day to deep breathing or guided meditation. Apps like Headspace, Calm, or Insight Timer offer beginner-friendly sessions to guide you. Choose a consistent time each day, like mornings or before bed, to make it a regular part of your routine.
2. Practice Mindful Breathing: Find a quiet spot, sit comfortably, and focus on your breath. Notice the air entering and leaving your nose, the rise and fall of your chest, and the rhythm of your breathing. If your mind wanders—which it will—gently bring your focus back to your breath. This practice can be done anytime and serves as a powerful tool in moments of stress or pain.
3. Savor Positive Moments: Make a conscious effort to notice and savor moments of joy throughout your day—a warm cup of coffee, birds singing, or a loved one’s smile. Pause, take in the experience, and allow yourself to fully enjoy these moments. This practice not only lifts your mood but also activates your brain’s reward system, which can help reduce cravings and ease pain.
4. Progress to Body Scans and Mindful Movement: As you get more comfortable with basic mindfulness practices, try body scans or mindful movement like yoga or tai chi. A body scan involves mentally scanning your body from head to toe, noticing any sensations without judgment. This can help you become more aware of tension or pain and develop a sense of relaxation.
5. Seek Professional Guidance: If you’re dealing with complex conditions like PTSD, severe depression, or addiction, consider working with a licensed mindfulness-based therapist. A professional can provide personalized support and ensure you’re using these techniques safely and effectively, especially if you have a history of trauma.
Why Start Now? The Cost of Inaction
Waiting to address chronic pain, addiction, or mental health issues can make these problems harder to manage. Unmanaged pain might lead to increased medication use, with risks of side effects or dependency. Unchecked cravings can spiral into deeper addiction, locking you in cycles of struggle and loss. Ignoring mental health issues like anxiety or depression can result in burnout, strained relationships, and a decline in your quality of life.
It’s normal to feel hesitant about trying something new, but the cost of doing nothing is high. Taking small steps toward mindfulness today can set you on a path to greater resilience, reduced pain, and improved mental health. Mindfulness offers a proactive and empowering way to take control of your well-being—you don’t have to stay stuck.
Success Awaits: A Life with Less Pain and More Joy
Imagine waking up with less pain, feeling in control of your choices, and finding joy in the everyday moments. This isn’t just a dream—it’s possible with mindfulness. Those who practice mindfulness are nearly twice as likely to overcome their challenges compared to those relying solely on traditional methods. With consistent practice, mindfulness can help you build resilience, reduce the impact of pain, and loosen the grip of addiction.
Think about the impact on your daily life: fewer painful moments, less reliance on medications, and a greater ability to enjoy the present. As you continue with mindfulness, you may notice not just reductions in physical pain, but also improvements in mood, energy, and relationships. Your journey to a better life starts with a single mindful moment.
Get Started On Your Path to a Better Life Now
The path to pain relief, reduced addiction, and improved mental health is within reach. Don’t wait for things to get worse. Start with small steps today—try a short mindfulness exercise or take a moment to savor something beautiful around you. Each step is a move toward reducing your pain, managing your cravings, and finding peace.
Mindfulness is more than just a tool; it’s a way of life that helps you live fully and freely. For those ready to make a change, the first step can be as simple as a breath. Explore mindfulness training programs or connect with a professional who can guide you. Your future self will thank you.
For more information on how mindfulness can transform your life, read the original article by Jessica Scully on University of Utah’s Center on Mindfulness and Integrative Health Intervention Development.