Month: December 2021

Reduce Stress and Increase Work Engagement with an Online Mindfulness Course

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Reduce Stress and Increase Work Engagement with an Online Mindfulness Course

 

By John M. de Castro, Ph.D.

 

“When we constantly flit from one task to another, the quality of our work can suffer. By practicing mindfulness — simply coming back to the present moment over and over again — we can train ourselves to become more focused.” – David Gelles

 

Mindfulness training has been shown to greatly improve psychological health and well-being. But most mindfulness training techniques require a trained teacher. The participants must be available to attend multiple sessions at particular scheduled times that may or may not be compatible with busy employee schedules and at locations that may not be convenient. As an alternative online mindfulness trainings have been developed. These have tremendous advantages in decreasing costs, making training schedules much more flexible, and eliminating the need to go repeatedly to specific locations. But the question arises as to the effectiveness of these online courses in inducing mindfulness and reducing stress and improving psychological well-being of people who choose to participate.

 

In today’s Research News article “Mindfulness Is Associated With Lower Stress and Higher Work Engagement in a Large Sample of MOOC Participants.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.724126/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1735535_a0P58000000G0YfEAK_Psycho_20210921_arts_A ) Bartlett and colleagues employed people who spontaneously enrolled in a 3 hour per week for 6 weeks online mindfulness course that was based upon the Mindfulness-Based Stress Reduction (MBSR) Program. Before and after the course participants could volunteer to complete measures of mindfulness, perceived stress, and work engagement. 16,697 participants voluntarily completed these measures.

 

They found that the higher the levels of mindfulness the lower the levels of perceived stress and the higher the levels of work engagement including the vigor, dedication, and absorption subscales. Mindfulness was found to be associated with higher work engagement directly and indirectly by being associated with lower perceived stress that was in turn associated with higher work engagement. In comparison to baseline after the mindfulness course there were significant increases in mindfulness and work engagement and decreases in perceived stress.

 

This study employed people who voluntarily chose to take an online mindfulness course and complete questionnaires before and after the course. There was no random selection or assignment to groups. So, there are a large number of alternative, confounding, interpretations of the results. But many prior controlled research studies have demonstrated that mindfulness training produces lower perceived stress and higher work engagement and that mindfulness can be learned over the internet with similar effects to that learned with in person training. So, the present results were likely due to the effects of the online mindfulness training.

 

These results suggest that online courses freely available to anyone with an internet connection are effective in improving the well-being of the participants. The particular online mindfulness course employed in the present study has been completed by over 400,000 individuals. Hence, this course was free and widely used and was effective in improving the psychological health of the participants. This is remarkable. Online mindfulness courses allow the benefits of mindfulness training to be available free to huge numbers of people worldwide.

 

So, reduce stress and increase work engagement with an online mindfulness course.

 

“Mindful work means to be consciously present in what you’re doing, while you’re doing it, as well as managing your mental and emotional state.” – Shamash Alidina

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Bartlett L, Buscot M-J, Bindoff A, Chambers R and Hassed C (2021) Mindfulness Is Associated With Lower Stress and Higher Work Engagement in a Large Sample of MOOC Participants. Front. Psychol. 12:724126. doi: 10.3389/fpsyg.2021.724126

 

Objective: This study aimed to understand the associations between mindfulness, perceived stress, and work engagement in a very large sample of English-speaking adults, from 130 different countries. It also aimed to assess participants’ self-reported changes following a 6-week mindfulness massive open online course (MOOC).

Methods: Participants in the 6-week MOOC were invited to complete pre-post online surveys. Cross-sectional associations were assessed using univariate linear models, followed by structural equation models to test mediation pathways in baseline data (N = 16,697). Self-reported changes in mindfulness, stress and engagement following training were assessed using paired t-tests (n = 2,105).

Results: Each standard deviation unit increase in mindfulness was associated with a 0.52 standard deviation unit decrease in perceived stress, and with 0.06 standard deviation unit increment in work engagement. 73% of the influence of mindfulness on engagement was direct. Following the mindfulness MOOC, participants reported higher mindfulness (d = 1.16), reduced perceived stress (d = 1.00) and a small improvement in work engagement (d = 0.29).

Conclusions: Mindfulness was associated with lower perceived stress and higher work engagement in both cross-sectional and longitudinal analyses. These findings support mindfulness as a potentially protective and modifiable personal resource. The MOOC format offers a low cost, highly accessible means for extending the reach and potential benefits of mindfulness training to large numbers of people.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.724126/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1735535_a0P58000000G0YfEAK_Psycho_20210921_arts_A

 

Spirituality (Meaningfulness) is Related to Lower Work Burnout

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Spirituality (Meaningfulness) is Related to Lower Work Burnout

 

By John M. de Castro, Ph.D.

 

“the use of spiritual beliefs and practices can reduce the effects of burnout.” – Andrew Jacob Godoy

 

Stress is epidemic in the western workplace with almost two thirds of workers reporting high levels of stress at work. Burnout is the fatigue, cynicism, emotional exhaustion, sleep disruption, and professional inefficacy that comes with work-related stress. Religion and spirituality have been promulgated as solutions to the challenges of life. There have been a number of studies of the influence of religiosity and spirituality on the physical and psychological well-being of practitioners mostly showing positive benefits, with spirituality encouraging personal growth and mental health. Spirituality may be viewed as a search for meaning in one’s life. Hence, there is a need to investigate the relationships of spirituality (meaningfulness) with burnout in work environments.

 

In today’s Research News article “An Empirical Investigation of the Relationship Between Spirituality, Work Culture, and Burnout: The Need for an Extended Health and Disease Model.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.723884/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1735535_a0P58000000G0YfEAK_Psycho_20210921_arts_A ) Listopad and colleagues recruited employed adults online and had them complete measures of burnout, work engagement, meaningfulness of work, and homeliness in the organization. They operationally define spirituality as meaningfulness which in this study translates to meaningfulness of work.

 

They found that the lower the levels of work engagement, meaningfulness of work, and homeliness the greater the level of burnout. They also found that the subscales of the meaningfulness of work measure were negatively related to burnout especially positive meaning of work and were also positively related to work engagement. Additionally, they found that the subscales of the homeliness in the organization measure were negatively related to burnout especially needs fulfillment, group membership, and emotional connection and were also positively related to work engagement.

 

The study is correlative and as such caution must be exercised in reaching conclusions regarding causation. Nevertheless, the results demonstrate that spirituality (meaningfulness) is related to lower burnout. The results suggest that greater meaningfulness of work (spirituality) and t connection of the worker to the organization (homeliness) the lower the levels of burnout and the higher the levels of engagement in the work. The search for meaning (spirituality) is ubiquitous in humans. Hence, in part, burnout is more likely to occur when there is a lack of meaningfulness. When meaning is missing it is more likely that work will unsatisfying and burnout can occur.

 

So, spirituality (meaningfulness) is related to lower work burnout.

 

“spirituality may have a positive impact on the experience of and ability to manage workplace stress . . . spirituality may have positive impacts on job burnout.” – Jessica L. Lueck

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Listopad IW, Esch T and Michaelsen MM (2021) An Empirical Investigation of the Relationship Between Spirituality, Work Culture, and Burnout: The Need for an Extended Health and Disease Model. Front. Psychol. 12:723884. doi: 10.3389/fpsyg.2021.723884

 

Apart from biological, psychological, and social factors, recent studies indicate that spirituality and work culture also play an important role in the onset of burnout. Hence, the commonly applied bio-psycho-social model of health and disease might not be sufficient to comprehensively explain and describe burnout. This study empirically investigates the relationship between spirituality (operationalized by perceived meaningfulness of work) and work culture (operationalized by sense of homeliness of the working environment) with burnout risk and work engagement. For this purpose, an anonymous cross-sectional data collection with fully standardized questionnaires and selected socio-demographic and work-related items was conducted among working adults (n = 439) from different industries via social media and local health service centers. For all scales and subscales, we found significant moderate to strong correlations. Furthermore, positive meaning within the perceived meaningfulness of work scale was the largest beta coefficient for burnout (β = −0.65) and work engagement (β = 0.62). Within sense of homeliness, the largest beta coefficient for burnout was needs fulfillment (β = −0.34) and work engagement emotional connection (β = 0.36). The strong associations suggest that the current health and disease model needs to be expanded to a bio-psycho-socio-spirito-cultural model to be able to sufficiently describe burnout. The perceived meaningfulness of work and a sense of homeliness should be adequately considered when examining the onset of burnout, describing burnout as a concept, and explaining work engagement.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.723884/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1735535_a0P58000000G0YfEAK_Psycho_20210921_arts_A

 

Improve Post-Traumatic Stress Disorder (PTSD) Symptoms with Loving Kindness Meditation

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Improve Post-Traumatic Stress Disorder (PTSD) Symptoms with Loving Kindness Meditation

 

By John M. de Castro, Ph.D.

 

“You probably know that symptoms of posttraumatic stress disorder (PTSD) often include anxiety, unwanted memories, anger and avoidance. But did you know that meditation may be able to help? Meditative practices have been linked to decreases in hyperarousal, depression and insomnia.” – Jill Bormann

 

Experiencing trauma is quite common. It has been estimated that 60% of men and 50% of women will experience a significant traumatic event during their lifetime. But only a fraction will develop Post-Traumatic Stress Disorder (PTSD). But this still results in a frightening number of people with 7%-8% of the population developing PTSD at some point in their life. For military personnel, it’s much more likely for PTSD to develop with about 11%-20% of those who have served in a war zone developing PTSD.

 

PTSD involves a number of troubling symptoms including reliving the event with the same fear and horror in nightmares or with a flashback. PTSD sufferers avoid situations that remind them of the event this may include crowds, driving, movies, etc. and may avoid seeking help because it keeps them from having to think or talk about the event. They often experience negative changes in beliefs and feelings including difficulty experiencing positive or loving feelings toward other people, avoiding relationships, memory difficulties, or see the world as dangerous and no one can be trusted. Sufferers may feel hyperarousal, feeling keyed up and jittery, or always alert and on the lookout for danger. They may experience sudden anger or irritability, may have a hard time sleeping or concentrating, may be startled by a loud noise or surprise.

 

Obviously, these are troubling symptoms that need to be addressed. There are a number of therapies that have been developed to treat PTSD. One of which, mindfulness training has been found to be particularly effective.  Increasing self-compassion is important for improvement in PTSD symptoms. Mindfulness has been shown to increase self-compassion.  In Loving Kindness Meditation the individual systematically pictures different individuals from self, to close friends, to enemies and wishes them happiness, well-being, safety, peace, and ease of well-being. So, Loving Kindness Meditation may be an effective treatment for the symptoms of PTSD.

 

In today’s Research News article “Loving-Kindness Meditation vs Cognitive Processing Therapy for Posttraumatic Stress Disorder Among Veterans: A Randomized Clinical Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8052593/ ) Kearney and colleagues recruited military veterans who were diagnosed with Post-Traumatic Stress Disorder (PTSD) and randomly assigned them to receive 2 weekly 90-minute group sessions of either Loving Kindness Meditation or Cognitive Processing Therapy (CPT). CPT “combines cognitive restructuring with emotional processing of trauma-related content”. They were measured before and after treatment and 3 and 6 months later for PTSD symptom severity and depression.

 

They found that in comparison to baseline both groups had significant but modest reductions in PTSD symptom severity and depression that were maintained 6 months after the end of treatment. The therapy groups did not differ in PTSD symptom severity but the group that practiced Loving Kindness Meditation had significantly lower level of depression after treatment and 6 months later.

 

These are interesting findings that suggest that both Loving Kindness Meditation and Cognitive Processing Therapy (CPT) produce modest relief of the symptoms of PTSD and depression in military veterans. But Loving Kindness Meditation produces better outcomes in relieving depression. Loving Kindness Meditation is known to improve mindfulness and compassion for the self and others, and this appears to help relieve the psychological consequences of trauma. This suggests that trauma, to some extent, produces a degree of self-blame which may be responsible for some of the symptoms. But these therapies produce only modest improvements suggesting that Loving Kindness Meditation is not a cure but may be useful as a component in the treatment of PTSD.

 

So, improve Post-Traumatic Stress Disorder (PTSD) symptoms with Loving Kindness Meditation.

 

“veteran participants self-reported a significant decrease in their PTSD symptoms and a high degree of satisfaction with the compassion meditation program.” – Laura McArdle

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Kearney, D. J., Malte, C. A., Storms, M., & Simpson, T. L. (2021). Loving-Kindness Meditation vs Cognitive Processing Therapy for Posttraumatic Stress Disorder Among Veterans: A Randomized Clinical Trial. JAMA network open, 4(4), e216604. https://doi.org/10.1001/jamanetworkopen.2021.6604

 

Question

Is group loving-kindness meditation noninferior to group cognitive processing therapy for treatment of posttraumatic stress disorder (PTSD) among veterans?

Findings

In this randomized clinical trial, 184 veterans with PTSD were assigned to group loving-kindness meditation or group cognitive processing therapy; the differences in the decrease from baseline to 6-month follow-up for measures of PTSD and depression were very similar and within predefined margins considered not meaningfully different. Attendance was better for loving-kindness meditation.

Meaning

This study adds to the evidence indicating that interventions without a specific focus on trauma, including meditation-based interventions, can yield results similar to trauma-focused therapies.

Importance

Additional options are needed for treatment of posttraumatic stress disorder (PTSD) among veterans.

Objective

To determine whether group loving-kindness meditation is noninferior to group cognitive processing therapy for treatment of PTSD.

Design, Setting, and Participants

This randomized clinical noninferiority trial assessed PTSD and depression at baseline, posttreatment, and 3- and 6-month follow-up. Veterans were recruited from September 24, 2014, to February 5, 2018, from a large Veternas Affairs medical center in Seattle, Washington. A total of 184 veteran volunteers who met Diagnostic and Statistical Manual of Mental Disorders (Fifth Edition) criteria for PTSD were randomized. Data collection was completed November 28, 2018, and data analyses were conducted from December 10, 2018, to November 5, 2019.

Interventions

Each intervention comprised 12 weekly 90-minute group sessions. Loving-kindness meditation (n = 91) involves silent repetition of phrases intended to elicit feelings of kindness for oneself and others. Cognitive processing therapy (n = 93) combines cognitive restructuring with emotional processing of trauma-related content.

Main Outcomes and Measures

Co–primary outcomes were change in PTSD and depression scores over 6-month follow-up, assessed by the Clinician-Administered PTSD Scale (CAPS-5; range, 0-80; higher is worse) and Patient-Reported Outcome Measurement Information System (PROMIS; reported as standardized T-score with mean [SD] of 50 [10] points; higher is worse) depression measures. Noninferiority margins were 5 points on the CAPS-5 and 4 points on the PROMIS depression measure.

Results

Among the 184 veterans (mean [SD] age, 57.1 [13.1] years; 153 men [83.2%]; 107 White participants [58.2%]) included in the study, 91 (49.5%) were randomized to the loving-kindness group, and 93 (50.5%) were randomized to the cognitive processing group. The mean (SD) baseline CAPS-5 score was 35.5 (11.8) and mean (SD) PROMIS depression score was 60.9 (7.9). A total of 121 veterans (66%) completed 6-month follow-up. At 6 months posttreatment, mean CAPS-5 scores were 28.02 (95% CI, 24.72-31.32) for cognitive processing therapy and 25.92 (95% CI, 22.62-29.23) for loving-kindness meditation (difference, 2.09; 95% CI, −2.59 to 6.78), and mean PROMIS depression scores were 61.22 (95% CI, 59.21-63.23) for cognitive processing therapy and 58.88 (95% CI, 56.86-60.91) for loving-kindness meditation (difference, 2.34; 95% CI, −0.52 to 5.19). In superiority analyses, there were no significant between-group differences in CAPS-5 scores, whereas for PROMIS depression scores, greater reductions were found for loving-kindness meditation vs cognitive processing therapy (for patients attending ≥6 visits, ≥4-point improvement was noted in 24 [39.3%] veterans receiving loving-kindness meditation vs 9 (18.0%) receiving cognitive processing therapy; P = .03).

Conclusions and Relevance

Among veterans with PTSD, loving-kindness meditation resulted in reductions in PTSD symptoms that were noninferior to group cognitive processing therapy. For both interventions, the magnitude of improvement in PTSD symptoms was modest. Change over time in depressive symptoms was greater for loving-kindness meditation than for cognitive processing therapy.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8052593/

 

Improve the Psychological Health of Obstetrics and Gynecology Patients during Covid-19 with a Mindfulness App

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The COVID-19 vaccine and pregnancy — what women need to know | Keck School of Medicine of USC

Improve the Psychological Health of Obstetrics and Gynecology Patients during Covid-19 with a Mindfulness App

 

By John M. de Castro, Ph.D.

 

“mindfulness meditation might be a viable low-cost intervention to mitigate the psychological impact of the COVID-19 crisis and future pandemics.” – Julie Lei Zhu

 

Mindfulness training has been shown to improve health and well-being in healthy individuals. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. One of the primary effects of mindfulness that may be responsible for many of its benefits is that it improves the physiological and psychological responses to stress. The Covid-19 pandemic is extremely stressful particularly for patients who are pregnant or awaiting surgery. This training has been shown to improve the well-being of a wide variety of individuals. So, it should be helpful with these patients.

 

The vast majority of the mindfulness training techniques, however, require a trained teacher. The participants must be available to attend multiple sessions at scheduled times that may or may not be compatible with their schedules and at locations that may not be convenient. As an alternative, apps for smartphones have been developed. These have tremendous advantages in decreasing costs, making training schedules much more flexible, and eliminating the need to go repeatedly to specific locations. These should be particularly useful during the Covid-19 pandemic as attending in-person therapy sessions may not be safe or practicable. But the question arises as to the effectiveness of these apps in inducing mindfulness and reducing stress and improving psychological well-being in real-world medical patients.

 

In today’s Research News article “Mindfulness Effects in Obstetric and Gynecology Patients During the Coronavirus Disease 2019 (COVID-19) Pandemic: A Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8132566/ ) Smith and colleagues recruited adult

obstetrics and gynecology patients who were either pregnant or awaiting gynecological surgery delayed due to the Covid-19 pandemic. They were randomly assigned to receive either standard care or to practice mindfulness for 10 minutes per day for 30 days with a commercially available smartphone app “Calm”. They were measured before training, at 14 days into training, and after training for perceived stress, anxiety, depression, and sleep disturbance.

 

They found that in comparison to baseline and the usual care control group, the group that practiced mindfulness with the “Calm” app had significantly lower levels of perceived stress, anxiety, depression, and sleep disturbance at 14 days and 30 days. The mindfulness group also reported lower levels of perceived stress due to Covid-19 and less worry about infections in their families. A high degree of satisfaction with the “Calm” app was reported.

 

Covid-19 has affected the psychological health of virtually everyone and past research has shown that mindfulness improves their psychological health. The present study demonstrates that this occurs in pregnant women and women awaiting gynecological surgery. An important aspect of the present study was the use of a smartphone app to do the mindfulness training. These apps are particularly useful during the Covid-19 pandemic as attending in-person therapy sessions may not be safe or practicable. This allows for mindfulness training with its benefits for the well-being of the patients to occur even in the midst of a pandemic.

 

So, improve the psychological health of obstetrics and gynecology patients during covid-19 with a mindfulness app.

 

“Mindfulness can help us acknowledge this situation, without allowing us to be carried away with strong emotions; it can, in turn, help bring ourselves back to a centered calm. Only then can we see more clearly what it is we have control over and what it is that we do not.“ – Michigan Medicine

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Smith, R. B., Mahnert, N. D., Foote, J., Saunders, K. T., Mourad, J., & Huberty, J. (2021). Mindfulness Effects in Obstetric and Gynecology Patients During the Coronavirus Disease 2019 (COVID-19) Pandemic: A Randomized Controlled Trial. Obstetrics and gynecology, 137(6), 1032–1040. https://doi.org/10.1097/AOG.0000000000004316

 

Abstract

OBJECTIVE:

To assess the effect of a consumer-based mobile meditation application (app) on wellness in outpatient obstetric and gynecology patients during the coronavirus disease 2019 (COVID-19) pandemic.

METHODS:

We conducted a randomized controlled trial at a university outpatient clinic of obstetric and gynecology patients during the COVID-19 pandemic. Women were randomly assigned to the intervention group, who was prescribed a mobile meditation app for 30 days, or the control group, which received standard care. The primary outcome was self-reported perceived stress. Secondary outcomes included self-reported depression, anxiety, sleep disturbance, and satisfaction with the meditation app. A sample size of 80 participants (40 per group) was calculated to achieve 84% power to detect a 3-point difference in the primary outcome.

RESULTS:

From April to May 2020, 101 women were randomized in the study—50 in the meditation app group and 51 in the control group. Analysis was by intention-to-treat. Most characteristics were similar between groups. Perceived stress was significantly less in the intervention group at days 14 and 30 (mean difference 4.27, 95% CI 1.30–7.24, P=.005, d=0.69 and mean difference 4.28, 95% CI 1.68–6.88, P=.002, d=0.69, respectively). Self-reported depression and anxiety were significantly less in the intervention group at days 14 and 30 (depression: P=.002 and P=.04; anxiety: P=.01, and P=.04, respectively). Sleep disturbance was significantly less in the intervention group at days 14 and 30 (P=.001 and P=.02, respectively). More than 80% of those in the intervention group reported high satisfaction with the meditation app, and 93% reported that mindfulness meditation improved their stress.

CONCLUSION:

Outpatient obstetric and gynecology patients who used the prescribed consumer-based mobile meditation app during the COVID-19 pandemic had significant reductions in perceived stress, depression, anxiety, and sleep disturbance compared with standard care.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8132566/

Meditation Alters the Brain in Conjunction with Alterations of Awareness

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Meditation Alters the Brain in Conjunction with Alterations of Awareness

 

By John M. de Castro, Ph.D.

 

“meditation nurtures the parts of the brain that contribute to well-being. Furthermore, it seems that a regular practice deprives the stress and anxiety-related parts of the brain of their nourishment.” – Mindworks

 

Mindfulness training has been shown through extensive research to be effective in improving physical and psychological health and particularly with reducing the physical and psychological reactions to stress. There are a number of ways that meditation practices produce these benefits, including changes to the brain and physiology. The nervous system changes in response to how it is used and how it is stimulated in a process called neuroplasticity. Highly used areas grow in size, metabolism, activity, and connectivity. Mindfulness practices in general are known to produce these kinds of changes in the structure and activity of the brain. In addition, meditation practice has been shown to result in attentiveness and serenity. There is little research, however, on how these changes in the brain produced by meditation are related to the changes in awareness in the practitioners.

 

In today’s Research News article “Meditation training modulates brain electric microstates and felt states of awareness.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8193519/) Zanesco and colleagues recruited healthy adults who had meditation experience and randomly assigned them to a wait-list control condition or to attend a 3-month Shambala residential meditation retreat with over 6 hours of meditation daily. They completed a daily experience questionnaire of positive and negative emotions and meditation experience. Before, in the middle and after the retreat the participants had their brain activity measured with electroencephalography (EEG).

 

They found that over the retreat there were continuous significant increases in attentiveness and serenity and the meditation qualities of physical relaxation, mental relaxation, attentional stability, and attentional vividness. In addition, the greater the increases in the meditation qualities the greater the increases in attentiveness and serenity. The analysis of the EEG data revealed that the retreat group had significant reductions in EEG Global Field Power and microstate durations and microstate occurrence frequency over the course of the retreat. Correlational analysis revealed that the greater the reductions over the retreat in the EEG Global Field Power and microstate durations the greater the increases in attentiveness and serenity.

 

These results document the increase in attentiveness and serenity and the quality of meditation that have been reported to occur over a meditation retreat. Significantly, they demonstrate that simultaneously there are changes in brain activity including a reduction in overall electrical activity and transient changes in electrical microstates in the brain over 40-120 microsecond intervals. Further the results demonstrate that reductions in these measures of brain electrical activity are correlated with improvements in attentiveness and serenity over the course of the retreat. This suggests that during a meditation retreat the brain becomes calmer and this is reflected in changes in subjective experience.

 

These results document that changes in the brain’s activities occur along with change in subjective experiences. The fact that they are correlated does no prove causation but is evidence in favor of causation. They suggest that during a meditation retreat there are changes produced in brain activity that produce greater attentiveness and serenity.

 

So, meditation alters the brain in conjunction with alterations of awareness.

 

““I think most people would agree their minds are just as important as their teeth. If we spent such a short time on our mind as we do on brushing our teeth, this world would be a different place,” Ritchie Davidson

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Zanesco, A. P., Skwara, A. C., King, B. G., Powers, C., Wineberg, K., & Saron, C. D. (2021). Meditation training modulates brain electric microstates and felt states of awareness. Human brain mapping, 42(10), 3228–3252. https://doi.org/10.1002/hbm.25430

 

Abstract

Meditation practice is believed to foster states of mindful awareness and mental quiescence in everyday life. If so, then the cultivation of these qualities with training ought to leave its imprint on the activity of intrinsic functional brain networks. In an intensive longitudinal study, we investigated associations between meditation practitioners’ experiences of felt mindful awareness and changes in the spontaneous electrophysiological dynamics of functional brain networks. Experienced meditators were randomly assigned to complete 3 months of full‐time training in focused‐attention meditation (during an initial intervention) or to serve as waiting‐list controls and receive training second (during a later intervention). We collected broadband electroencephalogram (EEG) during rest at the beginning, middle, and end of the two training periods. Using a data‐driven approach, we segmented the EEG into a time series of transient microstate intervals based on clustering of topographic voltage patterns. Participants also provided daily reports of felt mindful awareness and mental quiescence, and reported daily on four experiential qualities of their meditation practice during training. We found that meditation training led to increases in mindful qualities of awareness, which corroborate contemplative accounts of deepening mental calm and attentional focus. We also observed reductions in the strength and duration of EEG microstates across both interventions. Importantly, changes in the dynamic sequencing of microstates were associated with daily increases in felt attentiveness and serenity during training. Our results connect shifts in subjective qualities of meditative experience with the large‐scale dynamics of whole brain functional EEG networks at rest.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8193519/

 

Reduce Blood Pressure in Patients with Hypertension with Tai Chi Practice

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High blood pressure: Tai Chi proven to lower blood pressure readings | Express.co.uk

Reduce Blood Pressure in Patients with Hypertension with Tai Chi Practice

 

By John M. de Castro, Ph.D.

 

“Tai chi may be just as effective as popular methods for lowering blood pressure, such as weight loss and lowered sodium intake. . . This means that enjoying tai chi regularly may lower your chance of heart disease.” – Abbott

 

High Blood Pressure (Hypertension) is an insidious disease because there are no overt symptoms. The individual feels fine. But it can be deadly as more than 360,000 American deaths, roughly 1,000 deaths each day, had high blood pressure as a primary or contributing cause. In addition, hypertension markedly increases the risk heart attack, stroke, heart failure, and kidney disease.  It is also a very common disorder with about 70 million American adults (29%) having high blood pressure and only about half (52%) of people with high blood pressure have their condition under control. Treatment frequently includes antihypertensive drugs. But these medications often have adverse side effects. So, patients feel lousy when taking the drugs, but fine when they’re not. So, compliance is a major issue with many patients not taking the drugs regularly or stopping entirely.

 

Obviously, there is a need for alternative to drug treatments for hypertension. Mindfulness practices have been shown to aid in controlling hypertension. Mindful movement practices such Tai Chi and Qigong are ancient Chinese practices involving mindfulness and gentle movements. They are easy to learn, safe, and gentle. So, it may be appropriate for patients with hypertension who lack the ability to engage in strenuous exercises. Indeed, Tai Chi practice has been shown to reduce blood pressure. The research has been accumulating. So, it makes sense to summarize what has been learned.

 

In today’s Research News article “Tai Chi as a Therapy of Traditional Chinese Medicine on Reducing Blood Pressure: A Systematic Review of Randomized Controlled Trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8437614/ ) Pan and colleagues review, summarize, and perform a meta-analysis of the published randomized controlled research studies of the effects of Tai Chi practice on blood pressure in patients with hypertension. They identified 24 published randomized controlled trials including a total of 2095 participants.

 

They report that the published research found that Tai Chi practice produced significant reductions in both Systolic and Diastolic blood pressure and quality of life in the patients with hypertension. They also report that the improvement in blood pressure produced by Tai Chi practice was equivalent to that produced by antihypertensive drugs and aerobic exercise.

 

The published research, then demonstrates that Tai Chi practice is a safe and effective treatment to reduce blood pressure in patients with hypertension and it is as effective as antidepressant drugs. But, Tai Chi practice does not have the side effects of the drugs. It was also as effective as aerobic exercise. But, Tai Chi practice can be practiced in social groups making it fun, improving the likelihood of long-term engagement in the practice. So, Tai Chi practice should be recommended for lowering blood pressure in patients with hypertension.

 

So, reduce blood pressure in patients with hypertension with Tai Chi practice.

 

“As many Americans grow older, they have become more concerned with staving off high blood pressure, which leads to strokes, heart attacks and kidney disease. These life-threatening diseases can be mitigated by the relaxed, slow movements of Tai Chi, a practice that prevents and even lowers blood pressure.” Tai Chi for Healthy Living

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Pan, X., Tian, L., Yang, F., Sun, J., Li, X., An, N., Xing, Y., Su, X., Liu, X., Liu, C., Gao, Y., & Xing, Y. (2021). Tai Chi as a Therapy of Traditional Chinese Medicine on Reducing Blood Pressure: A Systematic Review of Randomized Controlled Trials. Evidence-based complementary and alternative medicine : eCAM, 2021, 4094325. https://doi.org/10.1155/2021/4094325

 

Abstract

Objective

This study systematically evaluated the effects of Tai Chi exercise on blood pressure, body mass index (BMI), and quality of life (QOL) in patients with hypertension. A meta-analysis was performed to provide a reliable reference for clinical practice.

Methods

We searched for randomized controlled trials (RCTs) in five English databases and two Chinese databases, with the earliest data dated December 5, 2020. A quality assessment of the methods and a meta-analysis were also conducted.

Results

The meta-analysis of 24 studies showed that the intervention group showed better outcomes in terms of systolic blood pressure (SBP) (SMD −1.05, 95% CI −1.44 to −0.67, P ≤ 0.001; I2 = 93.7%), diastolic blood pressure (DBP) (SMD −0.91, 95% CI −1.24 to −0.58, P ≤ 0.001; I2 = 91.9%), and QOL (physical functioning (SMD 0.86, 95% CI 0.36 to 1.37, P=0.001; I2 = 91.3%), role-physical (SMD 0.86, 95% CI 0.61 to 1.11, P ≤ 0.001; I2 = 65%), general health (SMD 0.75, 95% CI 0.32 to 1.17, P=0.001; I2 = 88.1%), bodily pain (SMD 0.65, 95% CI 0.29 to 1.00, P ≤ 0.001; I2 = 83.1%), vitality (SMD 0.71, 95% CI 0.34 to 1.07, P ≤ 0.001; I2 = 84.3%), social functioning (SMD 0.63, 95% CI 0.07 to 1.19, P=0.027; I2 = 93.1%), role-emotional (SMD 0.64, 95% CI 0.22 to 1.06, P=0.003; I2 = 88.1%), and mental health (SMD 0.73, 95% CI 0.31 to 1.16, P=0.001; I2 = 88.2%)) compared to those of the control group. However, no significant improvements were seen in BMI of the intervention group (SMD −0.08, 95% CI −0.35 to −0.19, P=0.554; I2 = 69.4%) compared to that of the control group.

Conclusion

Tai Chi is an effective intervention to improve SBP and DBP in patients with essential hypertension.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8437614/

 

Reduce Pregnancy-Related Anxiety with Mindfulness

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Reduce Pregnancy-Related Anxiety with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness practice provides an opportunity for the discovery of previously unrecognized inner resources of strength and resilience. By the time the workshop is over, women’s confidence levels increase and their fears begin to dissipate. They realize that even if giving birth is hard, it’s something that they can manage, moment by moment.” Nancy Bardacke

 

The period of pregnancy is a time of intense physiological and psychological change. Anxiety, depression, and fear are quite common during pregnancy. More than 20 percent of pregnant women have an anxiety disorder, depressive symptoms, or both during pregnancy. These feelings during pregnancy can weigh on the mother’s mind when she contemplates another pregnancy. Hence, there is a need for methods to treat pregnancy-related anxiety in the postnatal period. Mindfulness training has been shown to improve anxiety normally and to relieve maternal anxiety and depression during pregnancy. So, mindfulness training may be helpful for the psychological health of women after having a child to make it more likely to contemplate another pregnancy.

 

In today’s Research News article “A Shift Toward Childbearing in One-Child Families Through a Mindfulness-Based Stress Reduction Program: A Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8346737/ ) and colleagues recruited women who have had one child but did not intend to have another due to pregnancy-related anxiety. They were randomly assigned to either a no-treatment control condition or to receive 2.5 hours, once a week for 8 weeks of Mindfulness-Based Stress Reduction (MBSR). MBSR includes training and practice in meditation, body scan, and yoga and includes group discussion along with home practice. Before and after training they completed measures of pregnancy-related anxiety, including subscales measuring fear of childbirth, fear of giving birth to disabled children, fear of changing in marital relationships, fear of changing in mood and its impact on the child, and self-centered fears.

 

They found that in comparison to pre-training and the no-treatment control group, the women who received Mindfulness-Based Stress Reduction (MBSR) training had significantly lower levels of pregnancy-related anxiety, including all subscales; fear of childbirth, fear of giving birth to disabled children, fear of changing in marital relationships, fear of changing in mood and its impact on the child, and self-centered fears.

 

The present study did not include an active control condition or follow up. So, it is not known whether the training had lasting effects and whether the benefits may have been due to confounding factors such as attentional effects, placebo effects, or experimenter bias. Prior controlled research, however, has routinely demonstrated that mindfulness training reduces anxiety. So, it is likely that the mindfulness training in the present study produced the reductions in anxiety. The reductions in pregnancy-related anxiety produced by Mindfulness-Based Stress Reduction (MBSR) training would tend to make it more likely that the women would be open to another pregnancy. But unfortunately, this was not measured. Future research should include an active comparison condition such as exercise, follow up with the women several weeks later, and measures of the likelihood of a future pregnance.

 

So, reduce pregnancy-related anxiety with mindfulness.

 

“Jen . . . who recently had her first child, was put on bed rest and couldn’t even exercise to keep her stress down. “I had so much anxiety,” she recalls. “Meditation really helped me stay calm and sane.” – Kira Newman

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Malekpoorafshar, M., Salehinejad, P., Pouya, F., Khezri Moghadam, N., & Shahesmaeili, A. (2021). A Shift Toward Childbearing in One-Child Families Through a Mindfulness-Based Stress Reduction Program: A Randomized Controlled Trial. Journal of family & reproductive health, 15(1), 19–27. https://doi.org/10.18502/jfrh.v15i1.6070

 

Abstract

Objective: Fertility patterns are a key to the estimation of future population size, but they are restricted by serious indecision. One-child families are one of these patterns that is caused by a set of factors and one of these factors is the fear of re-pregnancy. In this regard, this study aimed to use a mindfulness-based stress reduction (MBSR) program to reduce the fear of women who have been experiencing anxiety after their first pregnancy and delivery.

Materials and methods: This interventional study was conducted on 67 one-child women, who at least 6 years have been passed since the birth of their child and according to the short form of the Pregnancy Related Anxiety Questionnaire (PRAQ-17), have been experienced anxiety. These women were randomly divided into control and intervention groups. For the intervention group, the MBSR program was conducted in 8 sessions, once every week, each session lasting 2.5 hours. At the end of the program, a second PRAQ-17 was completed by both groups.

Results: The findings showed that the MBSR approach in the intervention group significantly decreased the anxiety score in total (p=0.001) and individually in all subcategories.

Conclusion: The MBSR approach can reduce the anxiety of one-child women who have experienced anxiety after their pregnancy and childbirth. Thus, using this method in helping women with pregnancy-related anxiety is recommended to increase the birth rate.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8346737/

 

Improve the Psychological Health of Women with Unwanted Pregnancies with Mindfulness

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Improve the Psychological Health of Women with Unwanted Pregnancies with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness-based interventions can be beneficial for outcomes such as anxiety, depression, perceived stress and levels of mindfulness during the perinatal period.” – Anjulie Dhillon

 

The period of pregnancy is a time of intense physiological and psychological change. Anxiety, depression, and fear are quite common during pregnancy. More than 20 percent of pregnant women have an anxiety disorder, depressive symptoms, or both during pregnancy. These feelings can be amplified if the pregnancy is unplanned and unwanted. Mindfulness training has been shown to improve anxiety and depression normally and to relieve maternal anxiety and depression during pregnancy and to relieve postpartum depression. It is possible, then, that mindfulness training may be helpful for the psychological health of women with unwanted pregnancies.

 

In today’s Research News article “The influence of mindfulness-based stress reduction (MBSR) on stress, anxiety and depression due to unwanted pregnancy: a randomized clinical trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8283654/ ) Nejad and colleagues recruited pregnant women with an unplanned pregnancy who had symptoms of anxiety, depression, or stress. They were randomly assigned to receive either standard care or 8 weekly 2-hour sessions of Mindfulness-Based Stress Reduction (MBSR) with additional home practice. MBSR includes training and practice in meditation, body scan, and yoga and includes group discussion. They were measured before and after training for anxiety, depression, and stress.

 

They found that in comparison to baseline and the usual care group, the group that received Mindfulness-Based Stress Reduction (MBSR) had significant reductions in anxiety, depression, and stress. Previous research has demonstrated in a wide variety healthy and ill groups that mindfulness training produces reductions in perceived stress, anxiety and depression. The present research demonstrates that MBSR is similarly effective in women with unwanted pregnancies, improving their well-being.

 

The study, however, did not include an active control condition or follow up. So, it is not known whether the training had lasting effects and whether the benefits may have been due to confounding factors such as attentional effects, placebo effects, or experimenter bias. Future research should include an active comparison condition such as stretching exercises and follow up with the women several weeks later.

 

So, improve the psychological health of women with unwanted pregnancies with mindfulness.

 

“mindfulness practices can help anxiety, depression, and stress during the perinatal period.” – Carrie Murphy

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Nejad, F. K., Shahraki, K. A., Nejad, P. S., Moghaddam, N. K., Jahani, Y., & Divsalar, P. (2021). The influence of mindfulness-based stress reduction (MBSR) on stress, anxiety and depression due to unwanted pregnancy: a randomized clinical trial. Journal of preventive medicine and hygiene, 62(1), E82–E88. https://doi.org/10.15167/2421-4248/jpmh2021.62.1.1691

 

Summary

Background

Individuals with unwanted pregnancies often experience high levels of anxiety, stress and depression that associated with maternal-neonatal outcomes. Mindfulness training is a safe and acceptable strategy to support mental health before parturition.

Purpose

The main objective of present study was to evaluate the influence of eight-week application of mindfulness-based stress reduction on stress, anxiety and depression caused by unplanned pregnancy.

Method

In this study, 60 women with unwanted pregnancy before 32 weeks of gestational age were selected and randomly divided into two groups. Intervention group received MBSR sessions, practice at home and the recorded sound. Mental health was evaluated before intervention and at the end of the eight sessions by standard stress, anxiety and depression DASS-21 questionnaire. Data were analyzed using Chi-square, Mann-Whitney U and Wilcoxon tests.

Findings

In order to compare pre-test and post-test scores in each group, the Wilcoxon Test was used. The results revealed that the participants in the intervention group reported a significant decrease in mean scores of stress, anxiety and depression compared to baseline (P = 0.0). Whereas no significant decrease in mean stress, anxiety and depression score were found in control group. P-value was estimated to be 0.346, 0.212 and 0.343 respectively.

Conclusions

The mindfulness program has effectively reduced stress, anxiety and depression. Further research is needed to investigate the mechanisms and effects of mindfulness on maternal-neonatal outcomes.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8283654/

 

Improve Sleep Quality in Patients with Severe Sleep Disturbance with Online Mindfulness Training.

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Improve Sleep Quality in Patients with Severe Sleep Disturbance with Online Mindfulness Training.

 

By John M. de Castro, Ph.D.

 

“Strengthening your ‘mind muscle’ through daily practice helps you better recognize the negative insomnia-inducing thoughts and let them pass.” – Shelby Harris

 

Modern society has become more around-the-clock and more complex producing considerable pressure and stress on the individual. The advent of the internet and smart phones has exacerbated the problem. The resultant stress can impair sleep. Indeed, it is estimated that over half of Americans sleep too little due to stress. As a result, people today sleep 20% less than they did 100 years ago. Not having a good night’s sleep has adverse effects upon the individual’s health, well-being, and happiness. It has been estimated that 30 to 35% of adults have brief symptoms of insomnia, 15 to 20% have a short-term insomnia disorder, and 10% have chronic insomnia

 

Insomnia is more than just an irritant. Sleep deprivation is associated with decreased alertness and a consequent reduction in performance of even simple tasks, decreased quality of life, increased difficulties with memory and problem solving, increased likelihood of accidental injury including automobile accidents, and increased risk of dementia and Alzheimer’s disease. It also can lead to anxiety about sleep itself. This is stressful and can produce even more anxiety about being able to sleep. About 4% of Americans revert to sleeping pills. But these do not always produce high quality sleep and can have problematic side effects. So, there is a need to find better methods to treat insomnia. Mindfulness-based practices have been reported to improve sleep amount and quality and help with insomnia. The evidence has been accumulating. So, it makes sense to review and summarize what has been learned.

 

In today’s Research News article “The Effect of Virtual Mindfulness-Based Interventions on Sleep Quality: A Systematic Review of Randomized Controlled Trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8300082/ ) Jiang and colleagues review and summarize the published randomized controlled trials of the effectiveness of web based mindfulness training to improve the quality of sleep in patients with severe sleep disturbance. They found 10 published randomized controlled trials with a total of 2777 participants.

 

They report that the published research found that online mindfulness training produced significant improvements in sleep quality that were still present as long as 6 months later. Mindfulness training has been shown to improve sleep in a wide variety of patients and normal individuals. The present review demonstrates that it is effective with patients with severe sleep disturbance. The fact that these studies used online trainings is important as it makes the treatments widely available, convenient, and inexpensive. Hence, mindfulness training is a safe and effective method to improve sleep and should be recommended for individuals who have sleep problems.

 

So, improve sleep quality in patients with severe sleep disturbance with online mindfulness training.

 

“We cannot make ourselves sleep, but perhaps, by aiming to stay settled and getting less caught up in our thoughts, we fall asleep anyway.” – Mark Bertin

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Jiang, A., Rosario, M., Stahl, S., Gill, J. M., & Rusch, H. L. (2021). The Effect of Virtual Mindfulness-Based Interventions on Sleep Quality: A Systematic Review of Randomized Controlled Trials. Current psychiatry reports, 23(9), 62. https://doi.org/10.1007/s11920-021-01272-6

 

Abstract

Purpose of Review

We summarized peer-reviewed literature investigating the effect of virtual mindfulness-based interventions (MBIs) on sleep quality. We aimed to examine the following three questions: (1) do virtual MBIs improve sleep quality when compared with control groups; (2) does the effect persist long-term; and (3) is the virtual delivery method equally feasible compared to the in-person delivery method?

Recent Findings

Findings suggest that virtual MBIs are equivalent to evidence-based treatments, and to a limited extent, more effective than non-specific active controls at reducing some aspects of sleep disturbance. Overall, virtual MBIs are more effective at improving sleep quality than usual care controls and waitlist controls. Studies provide preliminary evidence that virtual MBIs have a long-term effect on sleep quality. Moreover, while virtual MBI attrition rates are comparable to in-person MBI attrition rates, intervention adherence may be compromised in the virtual delivery method.

Summary

This review highlights virtual MBIs as a potentially effective alternative to managing sleep disturbance during pandemic-related quarantine and stay-at-home periods. This is especially relevant due to barriers of accessing in-person interventions during the pandemic. Future studies are needed to explore factors that influence adherence and access to virtual MBIs, with a particular focus on diverse populations.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8300082/

 

Improve Chronic Fatigue with Mind-Body Practices

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Improve Chronic Fatigue with Mind-Body Practices

 

By John M. de Castro, Ph.D.

 

“Mindfulness can be a powerful tool for overcoming fatigue. It allows you to recognize when fatigue is the cause of a current problem, and it offers you an intuition-based problem-solving ability. Furthermore, regular mindfulness practice is itself a source of energy.” – Ronya Banks

 

Myalgic encephalomyelitis/Chronic Fatigue Syndrome (CFS) occurs in about 0.2% of the population. It produces a profound, prolonged, and debilitating tiredness that is not corrected by rest. When severe, it can produce a chronic and extreme tiredness, so severe that sufferers can become bed-bound or need to use a wheel-chair. It produces muscle pain, brain fog and dizziness, poor memory, disturbed sleep and trouble with digestion.

 

Unfortunately, there are no known cures for CFS. The usual treatments for fatigue are targeted at symptom relief and include exercise and drugs. As an alternative to these traditional treatments, mindfulness training has been shown to reduce fatigue. The evidence has been accumulating. So, it makes sense to review and summarize what has been learned.

 

In today’s Research News article “Systematic Review of Mind-Body Interventions to Treat Myalgic Encephalomyelitis/Chronic Fatigue Syndrome.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8305555/ ) Ardestani and colleagues review and summarize the published research studies of the effectiveness of mindfulness training as a treatment for Chronic Fatigue Syndrome (CFS).

 

They identified 12 published research studies. Thee report that the published research found that mindfulness training produced significant reductions in mental and physical fatigue, anxiety, and depression and a significant increase in quality of life. Hence, the published research demonstrates that mindfulness training is an effective treatment to improve the mental and physical health of patients with Chronic Fatigue Syndrome (CFS). It is safe and effective and therefore should be recommended for patients with CFS.

 

So, improve chronic fatigue with mind-body practices.

 

“mindfulness certainly shows promise as an effective approach to assist with overcoming chronic fatigue syndrome.” – Mindful Way

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Khanpour Ardestani, S., Karkhaneh, M., Stein, E., Punja, S., Junqueira, D. R., Kuzmyn, T., Pearson, M., Smith, L., Olson, K., & Vohra, S. (2021). Systematic Review of Mind-Body Interventions to Treat Myalgic Encephalomyelitis/Chronic Fatigue Syndrome. Medicina (Kaunas, Lithuania), 57(7), 652. https://doi.org/10.3390/medicina57070652

 

Abstract

Background and Objectives: Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS) is a chronic condition distinguished by disabling fatigue associated with post-exertional malaise, as well as changes to sleep, autonomic functioning, and cognition. Mind-body interventions (MBIs) utilize the ongoing interaction between the mind and body to improve health and wellbeing. Purpose: To systematically review studies using MBIs for the treatment of ME/CFS symptoms. Materials and Methods: MEDLINE, EMBASE, CINAHL, PsycINFO, and Cochrane CENTRAL were searched (inception to September 2020). Interventional studies on adults diagnosed with ME/CFS, using one of the MBIs in comparison with any placebo, standard of care treatment or waitlist control, and measuring outcomes relevant to the signs and symptoms of ME/CFS and quality of life were assessed for inclusion. Characteristics and findings of the included studies were summarized using a descriptive approach. Results: 12 out of 382 retrieved references were included. Seven studies were randomized controlled trials (RCTs) with one including three reports (1 RCT, 2 single-arms); others were single-arm trials. Interventions included mindfulness-based stress reduction, mindfulness-based cognitive therapy, relaxation, Qigong, cognitive-behavioral stress management, acceptance and commitment therapy and isometric yoga. The outcomes measured most often were fatigue severity, anxiety/depression, and quality of life. Fatigue severity and symptoms of anxiety/depression were improved in nine and eight studies respectively, and three studies found that MBIs improved quality of life. Conclusions: Fatigue severity, anxiety/depression and physical and mental functioning were shown to be improved in patients receiving MBIs. However, small sample sizes, heterogeneous diagnostic criteria, and a high risk of bias may challenge this result. Further research using standardized outcomes would help advance the field.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8305555/