In plain English
Mindfulness-based interventions support emotional regulation, attention and quality of life. In dementia they have a modest evidence base; in carers they have a stronger evidence base for reducing burnout, anxiety and depression.
What mindfulness is
Mindfulness is a practice of attention to present-moment experience, with curiosity and without judgment. It draws on Buddhist and other contemplative traditions and was developed for clinical use in the late 20th century (Jon Kabat-Zinn's Mindfulness-Based Stress Reduction programme). Mindfulness-Based Cognitive Therapy was subsequently developed for depression relapse prevention.
The evidence in dementia
Studies in mild and moderate dementia find:
- Reduced anxiety and depression;
- Improved attention in some studies;
- Improved quality of life;
- Modest cognitive benefits, smaller than Cognitive Stimulation Therapy.
Mindfulness is most accessible in mild dementia and Mild Cognitive Impairment. In moderate to severe dementia, simpler sensory-focused approaches (slow breathing with a familiar voice, body scan with gentle touch) may be more practical.
The evidence in carers
Mindfulness-based interventions have a stronger evidence base in carers of people with dementia:
- Reduced anxiety and depression;
- Reduced perceived burden;
- Improved quality of life;
- Improved coping.
Eight-week Mindfulness-Based Stress Reduction programmes are the most studied. Online and group formats are available across the UK.
How to start
Apps
Several well-established apps offer free or low-cost guided mindfulness sessions: Headspace, Calm, Smiling Mind, Insight Timer. Start with 10-minute daily sessions for two weeks.
Books
Jon Kabat-Zinn's Full Catastrophe Living and Mark Williams's Mindfulness: A Practical Guide to Finding Peace in a Frantic World are widely used introductions.
Courses
Eight-week Mindfulness-Based Stress Reduction or Mindfulness-Based Cognitive Therapy courses are available through NHS Talking Therapies (England), private providers and increasingly through workplaces.
One-to-one therapy
For people who would benefit from a structured approach with individual attention, a Cognitive Behavioural Therapist with mindfulness training can adapt the approach.
For people with dementia
Adapted mindfulness in mild dementia and MCI typically uses:
- Short, regular sessions (5 to 15 minutes);
- Anchor on breath or gentle body awareness;
- Guided format with a familiar voice;
- No requirement to remember between sessions;
- Sometimes paired with mindful walking or simple yoga.
Cautions
Mindfulness occasionally surfaces difficult emotions or memories. People with significant depression, anxiety or trauma may benefit from working with a therapist trained in trauma-informed mindfulness. If a practice consistently increases distress, stop and consult a mental health professional.
Where to access in the UK
- NHS Talking Therapies (England, formerly IAPT): self-referral or via GP;
- British Association of Mindfulness-Based Approaches: directory of trained teachers;
- Workplace wellbeing programmes;
- Online courses: Oxford Mindfulness Foundation, Bangor Centre for Mindfulness;
- Apps: Headspace, Calm, Smiling Mind, Insight Timer.
Frequently asked questions
Will mindfulness slow my dementia?
There is no convincing evidence that mindfulness slows the underlying dementia. It does, however, support mood, attention and quality of life, all of which matter at any stage.
Do I have to meditate to benefit?
Formal meditation is one form. Informal mindfulness, paying attention to everyday activities (walking, eating, washing up) with curiosity, also helps.
How long does it take to feel a benefit?
Most people notice some benefit within two weeks of daily 10-minute practice. Larger effects emerge over 8 weeks of regular practice.
Is mindfulness religious?
Clinical mindfulness is secular. It draws on Buddhist traditions but is taught and practised in a non-religious form.
Can I do mindfulness with my parent who has dementia?
Yes. Sharing a 10-minute guided audio together, with no expectation that either of you 'gets it right', is often valuable for the relationship as well as for emotional wellbeing.
References
- Berk L et al. Mindfulness training for people with dementia and their caregivers. Aging Ment Health 2018.
- Liu Z et al. Mindfulness-based interventions for dementia caregivers. J Adv Nurs 2019.
- Bangor Centre for Mindfulness Research.
- British Association of Mindfulness-Based Approaches.