Many people around the world suffer from loneliness. While one might assume it primarily affects members of the older generation, young people, too, are not immune to feelings of isolation.
Thankfully, there is a technique that not only improves your mood but can also rewire your brain to combat such negative feelings and perceptions.
Far from being just a fad, mindfulness practices have been shown to change how your brain works, while promoting learning and memory. These effects are thanks to neuroplasticity, the brain’s ability to wire and rewire itself as regular mental or physical training forms new connections and strengthens the signals between neurons.
These brain changes were observed in people who meditated for at least one hour a day, five days a week over the course of a year.
Studies following participants for three to four years found they continued to experience less mental distress, increased coping skills, and even slower breathing rates – all linked to better overall health.
Types of mindfulness-based interventions
Two types of mindfulness-based interventions have shown promising results in improving loneliness for people without existing mental health problems.
The first, “mindfulness-based stress reduction” (MBSR), has been used in clinical settings since 1979 to help reduce chronic pain. It trains participants to increase their focus on the present moment, through a series of exercises including yoga, deep breathing, meditation, as well as body and emotional awareness.
MBSR cultivates the ability to clock mental events with a sense of detachment, and with increased awareness of yourself in relation to others and the world. This helps participants experience their emotions, behaviours and physical sensations from a more objective viewpoint, and allows them to focus on present thoughts and feelings rather than getting caught up in ruminations about the past or future.
It also helps them think about why they feel certain emotions, and how their bodies and minds react, in an objective and non-judgemental manner.
“Cognitively based compassion training”, on the other hand, focuses on developing positive connections with other people through compassion. It tackles loneliness by building strong relationships with others, encouraging participants to practise kindness towards themselves and those around them.
More generally, mindfulness helps individuals deal with life’s challenges as it cultivates acceptance of one’s situation, offers clarity in knowing one’s intrinsic or deeper goals, allows one to accept uncomfortable emotions, and reduces mental loops of rumination or worry.
Mindfulness in Malaysia
To get the most out of mindfulness practices, it is best to work with a licensed counsellor or mental health professional.
Organisations such as the Malaysia Mindfulness Association actively promote mindfulness in workplaces, including healthcare and corporate settings; while the Malaysian Mental Health Association also recognises mindfulness as a valuable tool for improving wellbeing and self-care.
Given our country’s diverse society, promoting and teaching mindfulness can be challenging. Finding a balance between secular and non-secular approaches is crucial, given the deep connection between mindfulness, cultures and religions.
Overall, while more research is needed to further understand the beneficial effects of mindfulness on feelings of loneliness, it remains a powerful tool for cultivating self-awareness, fostering compassion and, ultimately, building stronger connections with others.
This article was written by Dr Teoh Siew Li, lecturer at Monash University and a registered pharmacist, for 360info.