Boutros Bear, Mindfulness, and You

The emotional wellbeing component of our programme is a clinically proven approach to reducing stress and anxiety, and is effective in helping people even at the most challenging moments of their lives. Mindfulness plays a big role in emotional wellbeing. It is our ability to be aware of where we are and what we’re doing, and to not be overwhelmed by our surroundings.

Mindfulness is key to the prevention and treatment of most preventable chronic medical and psychiatric illnesses, and often results in healthy behavior change. During the 12-weeks, you will have access to live mindfulness sessions led by our experts, as well as resources and tailored recommendations on how you can practice mindfulness at home.

Boutros Bear employs behavioural science to nudge you into healthy behavioural change. One of the ways we do it is by mindfulness-based interventions (MBIs). There is a growing body of evidence that suggests MBI’s are effective in reducing harmful health behaviors, especially ones such as tobacco smoking, alcohol and substance use, and excessive eating that account for a significant proportion of disease morbidity and mortality globally.1

Boutros Bear’s mindfulness encourages specific emotions of compassion and loving-kindness, which influence our perception, thinking, and behavior.2,3 We enable you to adaptively regulate their attention, emotions, cognition, and behavior to respond well to internal and environmental circumstances. This ameliorates the subjective experience of their negative emotions and also improves their long-term quality of life.4 Without it, feelings of stress, anxiety, and depression may hinder us from engaging in healthy behaviors.5

For patients with chronic illnesses, studies show that mindfulness is effective in improving the chances of successful behavior change by increasing awareness of how your emotions influence decisions and behaviors.4 One method we encourage you to use is cognitive reappraisal, which is the conscious reinterpretation of a situation in a way that alters its meaning and lessens the emotional impact. It improves emotion regulation and ameliorates anxiety and depression.6,7

We hope you enjoy the emotional wellbeing section of the 12-week programme. You will find yourself with healthier habits, are better prepared for negative emotions, and have a substantially improved quality of life.

Rex Fan

Works at Boutros Bear
Rex has extensive experience designing Behavioural Interventions through Randomised Control Trials, and deriving deep behavioural insights to be integrated into digital products and services.


  1. Schuman-Olivier, Z., Trombka, M., Lovas, D. A., Brewer, J. A., Vago, D. R., Gawande, R., … & Fulwiler, C. (2020). Mindfulness and behavior change. Harvard Review of Psychiatry.
  2. Hofmann, S. G., Grossman, P., & Hinton, D. E. (2011). Loving-kindness and compassion meditation: Potential for psychological interventions. Clinical psychology review, 31(7), 1126-1132.
  3. Desbordes, G., Gard, T., Hoge, E. A., Hölzel, B. K., Kerr, C., Lazar, S. W., … & Vago, D. R. (2015). Moving beyond mindfulness: defining equanimity as an outcome measure in meditation and contemplative research. Mindfulness, 6(2), 356-372..
  4. Werner, K., & Gross, J. J. (2010). Emotion regulation and psychopathology: A conceptual framework.
  5. Smyth, J. M., & Arigo, D. (2009). Recent evidence supports emotion-regulation interventions for improving health in at-risk and clinical populations. Current opinion in psychiatry, 22(2), 205-210.
  6. Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of consulting and clinical psychology, 78(2), 169.
  7. Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA internal medicine, 174(3), 357-368.