MBSR

Make Self-Views More Positive and Relieve Social Anxiety Disorder with Mindfulness

psyjdc Leave a comment

Make Self-Views More Positive and Relieve Social Anxiety Disorder with Mindfulness

 

By John M. de Castro, Ph.D.

 

“I call this type of mindfulness practice while we are interacting with others—or even while we are simply around others—curiosity training. We are learning to get out of our heads and into the moment. Instead of focusing our attention on ourselves—criticizing our performance or appearance, trying to guess what others are thinking of us, struggling to script out what to say—we learn to treat all those thoughts as background noise—something we’re aware of but not paying attention to—and instead return our attention to taking interest in the situation, the person, and the conversation.” – Larry Cohen

 

It is a common human phenomenon that being in a social situation can be stressful and anxiety producing. Most people can deal with the anxiety and can become quite comfortable. But many do not cope well and the anxiety is overwhelming, causing the individual to withdraw. Social Anxiety Disorder (SAD) is characterized by a persistent, intense, and chronic fear of being watched and judged by others and feeling embarrassed or humiliated by their actions. This fear may be so severe that it interferes with work, school, and other activities and may negatively affect the person’s ability to form relationships.

 

SAD is the most common form of anxiety disorder and it is widespread, occurring in about 7% of the U.S. population and is particularly widespread among young adults. Anxiety disorders have generally been treated with drugs. But, there are considerable side effects and these drugs are often abused. There are a number of psychological therapies for SAD. But, about 45% of the patients treated do not respond to the therapy. So, there is a need to develop alternative treatments. Recently, it has been found that mindfulness training can be effective for anxiety disorders including Social Anxiety Disorder (SAD). Mindfulness-Based Stress Reduction (MBSR) contains three mindfulness trainings, meditation, body scan, and yoga, and has been shown to be effective in treating anxiety disorders. It is not known, however, how these treatments produce their effects.

 

In today’s Research News article “Self-Views in Social Anxiety Disorder: The Impact of CBT versus MBSR.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376221/ ), Thurston and colleagues recruited unmedicated patients with Social Anxiety Disorder (SAD) and randomly assigned them to receive 12 weekly sessions of 2.5 hours of either Mindfulness-Based Stress Reduction (MBSR), Cognitive Behavioral Group Therapy (CBGT) or a wait-list control condition. They also recruited a group of healthy control participants. They were measured before and after training for social anxiety and positive and negative self-views.

 

They found that in comparison to healthy controls, participants with SAD had significantly lower positive self-views and significantly higher negative self-views. Both Mindfulness-Based Stress Reduction (MBSR), Cognitive Behavioral Group Therapy (CBGT) produced significant reductions in social anxiety and significant improvements in self-views, reducing negative and increasing positive self-views. Importantly, they found that changes in positive, but not negative self-views were the intermediary between MBSR and CBGT treatments and improvement in social anxiety. That is, the treatments improved the patients’ positive views of themselves and this in turn produced reduced social anxiety.

 

These results are interesting and potentially important. By demonstrating that changing the patients’ views concerning themselves was a key to improving social anxiety, the findings suggest that tailoring treatment to improving positive self-views might produce more effective therapies for Social Anxiety Disorder (SAD).

 

So, make self-views more positive and relieve social anxiety disorder with mindfulness.

 

“Our nervous system is like the soundtrack for every scene in life that we encounter. It is all but impossible to experience a scene as safe and happy when the music tells us otherwise. With a mindful, body-based approach, clients can learn to change their music.” – Jeena Cho

 

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

 

Thurston, M. D., Goldin, P., Heimberg, R., & Gross, J. J. (2017). Self-Views in Social Anxiety Disorder: The Impact of CBT versus MBSR. Journal of Anxiety Disorders, 47, 83–90. http://doi.org/10.1016/j.janxdis.2017.01.001

 

Go to:

Abstract

This study examines the impact of Cognitive-Behavioral Group Therapy (CBGT) versus Mindfulness-Based Stress Reduction (MBSR) versus Waitlist (WL) on self-views in patients with social anxiety disorder (SAD). One hundred eight unmedicated patients with SAD were randomly assigned to 12 weeks of CBGT, MBSR, or WL, and completed a self-referential encoding task (SRET) that assessed self-endorsement of positive and negative self-views pre- and post-treatment. At baseline, 40 healthy controls (HCs) also completed the SRET. At baseline, patients with SAD endorsed greater negative and lesser positive self-views than HCs. Compared to baseline, patients in both CBGT and MBSR decreased negative self-views and increased positive self-views. Improvement in self-views, specifically increases in positive (but not decreases in negative) self-views, predicted CBGT- and MBSR-related decreases in social anxiety symptoms. Enhancement of positive self-views may be a shared therapeutic process for both CBGT and MBSR for SAD.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376221/

Improve Sleep Quality in Older Adults with Mindfulness

psyjdc Leave a comment

Improve Sleep Quality in Older Adults with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Studies have shown that sleeping habits improve dramatically when participants where taught to respond to sleep disturbance with mindfulness skills- rather than reacting automatically by increasing effort to rest. After meditating regularly, the average time it took participants to fall asleep dropped from an hour and a half to only 15 minutes.” – IPNOS

 

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. Yet over 70 million Americans suffer from disorders of sleep and about half of these have a chronic disorder. It has been estimated that about 4% of Americans revert to sleeping pills. But, these do not always produce high quality sleep and can have problematic side effects.

 

Unfortunately. as we age it becomes more and more difficult to get that good night’s sleep. Although the need for sleep doesn’t change with age sleep patterns change.  Older people have a more difficult time falling asleep and staying asleep, waking up several times during the night, and waking early in the morning. In addition, there is less deep sleep, so we don’t feel as rested. Insomnia is much higher in older adults affecting as many as 44%. A safe and effective means for improving sleep in the elderly is important for the health and wellbeing of this vulnerable population. Mindfulness-based practices have been reported to improve sleep amount and quality. There is a need, however, to further study the impact of mindfulness training on sleep in older individuals.

 

In today’s Research News article “A Secondary Analysis of Sleep Quality Changes in Older Adults From a Randomized Trial of an MBSR Program.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5874181/ ), Gallegos and colleagues recruited older adults over 65 years of age and randomly assigned them to receive either an 8-week, once a week, 2 hour session of Mindfulness-Based Stress Reduction (MBSR) or be assigned to a wait-list control condition. MBSR consists of a combination of meditation, yoga, and body scan practice in combination with discussion and home practice. The participants were measured before and after training and 6-months later for sleep quality.

 

They found that compared to baseline and the wait-list controls, the MBSR participants had significantly improved sleep quality that was maintained for 6 months following completion of training. The effectiveness of MBSR was amplified in participants who had sleep disturbance and was even greater in participants who had insomnia. Hence, the MBSR program improved sleep in the elderly, with the greater the sleep problem the greater the improvement. These are interesting and important results. Sleep disturbance in the elderly is common and is associated with health problems. So, improving sleep quality in this group may well lead to improvements in overall health and longevity.

 

So, improve sleep quality in older adults with mindfulness.

 

“When I first started using mindfulness to get sleep, I believed I needed to be meditating at bedtime if I wanted to cure my insomnia. I was completely wrong! I learned that my worries about sleep were happening all day long. I started using mindfulness during the day to notice those worries and learn to accept that I may not get as much sleep as I hope for each night.” – Mary Sauer

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

 

Gallegos, A. M., Moynihan, J., & Pigeon, W. R. (2016). A Secondary Analysis of Sleep Quality Changes in Older Adults From a Randomized Trial of an MBSR Program. Journal of Applied Gerontology : The Official Journal of the Southern Gerontological Society, 733464816663553. Advance online publication. http://doi.org/10.1177/0733464816663553

 

Abstract

This secondary analysis examined changes in sleep quality associated with participation in a Mindfulness-Based Stress Reduction (MBSR) program among healthy older adults. Data were collected at baseline, 8-weeks post-treatment, and a 6-month follow-up from adults aged ≥ 65 (N = 200), randomly assigned to MBSR or a waitlist control. Group differences were examined using mixed analysis of covariance with repeated measures on the total Pittsburgh Sleep Quality Index (PSQI) score. A small-sized, significant effect was found on overall sleep among MBSR participants with baseline PSQI scores > 5, indicative of a sleep disturbance, F(2, 80) = 4.32, p = .02, η2P=.05. A medium-sized, significant effect was found for MBSR participants with baseline PSQI scores ≥ 10, F(2, 28) = 3.13, p = .04, η2P=.10. These findings indicate that improved sleep quality for older adults who have higher levels of sleep disturbance may be associated with participation in MBSR.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5874181/

Improve Mental Health in Medical Residents with Mindfulness

psyjdc Leave a comment

Improve Mental Health in Medical Residents with Mindfulness

 

By John M. de Castro, Ph.D.

 

“increasing physician resilience, or the ability to “bounce back” from experiences such as burnout, has been shown to have a significant positive impact on patient care and physician wellbeing. . . benefits include improved quality of care, reduced errors and minimized attrition . . . mindfulness-influenced wellness programs for residents can improve self-compassion, empathy, burnout and stress reactions. Mindfulness meditation introduces a way of cultivating awareness of one’s relationship with the present moment. With practice, it may lead to healthier ways of working with stressful life experiences, including those inherent to residency training.” – Vincent Minichiello

 

Stress is epidemic in the western workplace with almost two thirds of workers reporting high levels of stress at work. In high stress occupations, like healthcare, burnout is all too prevalent. Burnout is the fatigue, cynicism, emotional exhaustion, sleep disruption, and professional inefficacy that comes with work-related stress. It is estimated that over 45% of healthcare workers experience burnout. Currently, over a third of healthcare workers report that they are looking for a new job. It not only affects the healthcare providers personally, but also the patients, as it produces a loss of empathy and compassion. Burnout, in fact, it is a threat to the entire healthcare system as it contributes to the shortage of doctors and nurses.

 

Preventing burnout has to be a priority. Unfortunately, it is beyond the ability of the individual to change the environment to reduce stress and prevent burnout, so it is important that methods be found to reduce the individual’s responses to stress; to make the individual more resilient when high levels of stress occur. Contemplative practices have been shown to reduce the psychological and physiological responses to stress. Indeed, mindfulness has been shown to be helpful in treating and preventing burnout, increasing resilience, and improving sleep. It would be best to provide techniques to combat burnout early in a medical career. Medical residency is an extremely stressful period and many express burnout symptoms. This would seem to be an ideal time to intervene.

 

In today’s Research News article “Mindfulness-Based Stress Reduction for Residents: A Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5880763/ ), Verweij and colleagues examined the ability of a Mindfulness-Based Stress Reduction (MBSR) program to treat the symptoms of burnout in medical residents. They recruited medical residents and randomly assigned them to either receive an 8-week, once a week, 2,5 hour session of Mindfulness-Based Stress Reduction (MBSR) or be assigned to a wait-list control condition. MBSR consists of a combination of meditation, yoga, and body scan practice in combination with discussion and home practice. The residents were measured before the program and 3 weeks later for emotional exhaustion, worry, home-work interference, mindfulness, self-compassion, positive mental health, physician empathy, and medical errors.

 

They found that in comparison to baseline and to the wait-list control condition, the residents who received MBSR training had significantly higher mindfulness, self-compassion, personal accomplishment, and perspective taking empathy, and significantly lower worry. These outcomes were all of moderate effect sizes. There were no significant effects on the primary measure of burnout, emotional exhaustion. But, the residents who had the highest levels of emotional exhaustion did show a significant improvements in emotional exhaustion after treatment.

 

These results suggest that Mindfulness-Based Stress Reduction (MBSR) maybe an effective treatment to improve the mental health of medical residents and perhaps reduce the tendency toward burnout. It should be noted, however, that medical residents are very restricted for time and MBSR training requires a considerable investment of time both in the training sessions and in home practice, making participation difficult. Future research should include an active control condition such as aerobic exercise to help control for potential sources of confounding and bias.

 

So, improve mental health in medical residents with mindfulness.

 

“I experienced burnout as a resident, and meditation was a key aspect to my recovery. My mother advised me to meditate, and afterwards, I felt like my brain had been rebooted.” – Louise Wen

 

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

 

Verweij, H., van Ravesteijn, H., van Hooff, M. L. M., Lagro-Janssen, A. L. M., & Speckens, A. E. M. (2018). Mindfulness-Based Stress Reduction for Residents: A Randomized Controlled Trial. Journal of General Internal Medicine, 33(4), 429–436. http://doi.org/10.1007/s11606-017-4249-x

 

Abstract

Background

Burnout is highly prevalent in residents. No randomized controlled trials have been conducted measuring the effects of Mindfulness-Based Stress Reduction (MBSR) on burnout in residents.

Objective

To determine the effectiveness of MBSR in reducing burnout in residents.

Design

A randomized controlled trial comparing MBSR with a waitlist control group.

Participants

Residents from all medical, surgical and primary care disciplines were eligible to participate. Participants were self-referred.

Intervention

The MBSR consisted of eight weekly 2.5-h sessions and one 6-h silent day.

Main Measures

The primary outcome was the emotional exhaustion subscale of the Dutch version of the Maslach Burnout Inventory–Human Service Survey. Secondary outcomes included the depersonalization and reduced personal accomplishment subscales of burnout, worry, work–home interference, mindfulness skills, self-compassion, positive mental health, empathy and medical errors. Assessment took place at baseline and post-intervention approximately 3 months later.

Key Results

Of the 148 residents participating, 138 (93%) completed the post-intervention assessment. No significant difference in emotional exhaustion was found between the two groups. However, the MBSR group reported significantly greater improvements than the control group in personal accomplishment (p = 0.028, d = 0.24), worry (p = 0.036, d = 0.23), mindfulness skills (p = 0.010, d = 0.33), self-compassion (p = 0.010, d = 0.35) and perspective-taking (empathy) (p = 0.025, d = 0.33). No effects were found for the other measures. Exploratory moderation analysis showed that the intervention outcome was moderated by baseline severity of emotional exhaustion; those with greater emotional exhaustion did seem to benefit.

Conclusions

The results of our primary outcome analysis did not support the effectiveness of MBSR for reducing emotional exhaustion in residents. However, residents with high baseline levels of emotional exhaustion did appear to benefit from MBSR. Furthermore, they demonstrated modest improvements in personal accomplishment, worry, mindfulness skills, self-compassion and perspective-taking. More research is needed to confirm these results.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5880763/

 

Improve Dementia Caregiver Psychological Health and Stress with Mindfulness

psyjdc Leave a comment

Improve Dementia Caregiver Psychological Health and Stress with Mindfulness

 

By John M. de Castro, Ph.D.

 

“people who care for family members with Alzheimer’s disease and other dementias in the home experienced a decrease in perceived stress and mood disturbance when practicing Mindfulness-based Stress Reduction (MBSR).” – Heather Stang

 

Dementia is a progressive loss of mental function produced by degenerative diseases of the brain. Dementia patients require caregiving particularly in the later stages of the disease. Alzheimer’s disease is the most common type of dementia and accounts for 50 to 70 percent of dementia cases. For Alzheimer’s disease, there are an estimated 10 million caregivers providing 9 billion hours of care at a value of over $100 Billion dollars.

 

Caregiving for dementia patients is a daunting and all too frequent task. It is an intense experience that can go on for four to eight years with increasing responsibilities as the loved one deteriorates. In the last year, 59% of caregivers report that they are effectively on duty 24/7. Over time dementia will lead to loss of memory, loss of reasoning and judgment, personality and behavioral changes, physical decline, and death. The memory and personality changes in the patient may take away all those characteristics that make the loved one identifiable, unique, and endearing, producing psychological stress in the caregiver.

 

The feelings of hopelessness can be overwhelming regarding the future of a patient with an irreversible terminal degenerative illness. In addition, caregivers often experience an anticipatory grief associated with a feeling of impending loss of their loved one. If this isn’t bad enough, a little appreciated consequence is that few insurance programs cover dementia care outside of the hospital. So, medical expenses can produce extra financial strain on top of the loss of income for the caregiver. It is sad that 72% of caregivers report relief when their loved one passes away. Obviously, there is a need to care for the caregivers of dementia patients. They play an essential and often irreplaceable role. So, finding ways to ease the burden is extremely important. Mindfulness practice for caregivers has been shown to help them cope with the physical and psychological demands of caregiving.

 

In today’s Research News article “A Pilot Randomized Controlled Trial of Mindfulness-Based Stress Reduction for Caregivers of Family Members with Dementia.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5070659/ ), Brown and colleagues recruited adult family members providing caregiving for patients with Alzheimer’s Disease. They were randomly assigned to receive either an 8-week, once a week for 2 hours, Mindfulness-Based Stress Reduction (MBSR) program or a Social Support program. Participants were measured before and after the programs and 3 months later for perceived stress, experiential avoidance, mood states, physical and mental health, caregiver burden, and quality of relationship between the caregiver and care recipient. They also provided saliva samples to measure cortisol levels.

 

They found that both MBSR and Social Support produced significant improvements in experiential avoidance, depression, vitality, fatigue, confusion, and physical and mental health. They also found that MBSR also produced significant improvements in perceived stress, tension, and anger while Social Support produced significant improvement in caregiver burden. Unfortunately, these effects were not sustained at the 3-month follow-up.

 

Hence, it appears that both MBSR and Social Support are effective in improving caregivers’ psychological well-being, but only temporarily. MBSR appears to be superior to Social Support in providing these benefits. The stress of caring for patients with Alzheimer’s Disease is immense and the importance of the relief provided by these programs cannot be overemphasized. But, the study clearly demonstrates a need for future research to investigate means to prolong the effectiveness of these programs.

 

So, improve dementia caregiver psychological health and stress with mindfulness.

 

“One of the major difficulties that individuals with dementia and their family members encounter is that there is a need for new ways of communicating due to the memory loss and other changes in thinking and abilities. The practice of mindfulness places both participants in the present and focuses on positive features of the interaction, allowing for a type of connection that may substitute for the more complex ways of communicating in the past. It is a good way to address stress.” – Marla Paul

 

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

 

Brown, K. W., Coogle, C. L., & Wegelin, J. (2016). A Pilot Randomized Controlled Trial of Mindfulness-Based Stress Reduction for Caregivers of Family Members with Dementia. Aging & Mental Health, 20(11), 1157–1166. http://doi.org/10.1080/13607863.2015.1065790

 

Abstract

Objectives

The majority of care for those with Alzheimer’s Disease and other age-related dementias is provided in the home by family members. To date there is no consistently effective intervention for reducing the significant stress burden of many family caregivers. The present pilot randomized controlled trial tested the efficacy of an adapted, 8-week Mindfulness-based Stress Reduction (MBSR) program, relative to a near structurally equivalent, standard Social Support (SS) control condition for reducing caregiver stress and enhancing the care giver-recipient relationship.

Method

Thirty-eight family caregivers were randomized to MBSR or SS, with measures of diurnal salivary cortisol, and perceived stress, mental health, experiential avoidance, caregiver burden, and relationship quality collected pre- and post-intervention and at 3-month follow-up.

Results

MBSR participants reported significantly lower levels of perceived stress and mood disturbance at post-intervention relative to SS participants. At 3-month follow-up, participants in both treatments conditions reported improvements on several psychosocial outcomes. At follow-up there were no condition differences on these outcomes, nor did MBSR and SS participants differ in diurnal cortisol response change over the course of the study.

Conclusion

Both MBSR and SS showed stress reduction effects, and MBSR showed no sustained neuroendocrine and psychosocial advantages over SS. The lack of treatment condition differences could be attributable to active ingredients in both interventions, and to population-specific and design factors.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5070659/

 

Improve Employee’s Mental Health with Mindfulness

psyjdc Leave a comment

Improve Employee’s Mental Health with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Toxic emotions disrupt the workplace, and mindfulness increases your awareness of these destructive patterns, helping you recognize them before they run rampant. It’s a way of reprogramming your mind to think in healthier, less stressful, ways.” – Drew Hansen

 

Work is very important for our health and well-being. We spend approximately 25% of our adult lives at work. How we spend that time is immensely important for our psychological and physical health. Indeed, the work environment has even become an important part of our social lives, with friendships and leisure time activities often attached to the people we work with. But, more than half of employees in the U.S. and nearly 2/3 worldwide are unhappy at work. This is partially due to work-related stress which is epidemic in the western workplace. Almost two thirds of workers reporting high levels of stress at work. This stress can result in impaired health and can result in burnout; producing fatigue, cynicism, and professional inefficacy.

 

To help overcome unhappiness, stress, and burnout, mindfulness practices have been implemented in the workplace. Indeed, mindfulness practices have been shown to markedly reduce the physiological and psychological responses to stress. As a result, it has become very trendy for business to incorporate meditation into the workday to help improve employee well-being, health, and productivity. For example, Google offers “Search Inside Yourself” classes to teach mindfulness at work. But, although there is a lot of anecdotal evidence of meditation improving well-being and work performance, there is actually very little systematic research on its effectiveness.

 

In today’s Research News article “Effects of Mindfulness-Based Stress Reduction on employees’ mental health: A systematic review.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783379/ ), Janssen and colleagues review and summarize the published research literature on the effectiveness of mindfulness programs to improve the mental health of workers. They identify 23 studies, most of which employed Mindfulness-Based Stress Reduction (MBSR) programs.

 

They report that the published research demonstrates that mindfulness programs produced significant increases in workers’ mindfulness, personal accomplishment, self-compassion, sleep quality, relaxation, life satisfaction, emotion regulation, self-efficacy, and work engagement, and significant decreases in stress levels, psychological distress, depression, anxiety, burnout, emotional exhaustion, depersonalization, mood disturbance, They also found that the mindfulness programs did not produce any harmful side-effects. But, the studies were in general of only moderate research quality and there is a need for more high-quality studies.

 

The summary of the research provides extensive evidence that mindfulness programs produce significant improvements in workers’ mental health and well-being. It is striking how widespread the benefits are for otherwise healthy employees. These effects are important in not only preventing burnout and mental illness, but the stress reduction will tend to prevent illness and promote physical health. This may, in turn, improve employee retention and productiveness and decrease employee absences and health-care costs.

 

So, improve employee’s mental health with mindfulness.

 

“Many corporations and employees are realizing that the benefits of mindfulness practices can be dramatic. In addition to supporting overall health and well-being, mindfulness has been linked to improved cognitive functioning and lower stress levels.” – Carolyn Gregoire

 

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

 

Math Janssen, Yvonne Heerkens, Wietske Kuijer, Beatrice van der Heijden, Josephine Engels. Effects of Mindfulness-Based Stress Reduction on employees’ mental health: A systematic review. PLoS One. 2018; 13(1): e0191332. Published online 2018 Jan 24. doi: 10.1371/journal.pone.0191332

 

Abstract

Objectives

The purpose of this exploratory study was to obtain greater insight into the effects of Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) on the mental health of employees.

Methods

Using PsycINFO, PubMed, and CINAHL, we performed a systematic review in October 2015 of studies investigating the effects of MBSR and MBCT on various aspects of employees’ mental health. Studies with a pre-post design (i.e. without a control group) were excluded.

Results

24 articles were identified, describing 23 studies: 22 on the effects of MBSR and 1 on the effects of MBSR in combination with some aspects of MBCT. Since no study focused exclusively on MBCT, its effects are not described in this systematic review. Of the 23 studies, 2 were of high methodological quality, 15 were of medium quality and 6 were of low quality. A meta-analysis was not performed due to the emergent and relatively uncharted nature of the topic of investigation, the exploratory character of this study, and the diversity of outcomes in the studies reviewed. Based on our analysis, the strongest outcomes were reduced levels of emotional exhaustion (a dimension of burnout), stress, psychological distress, depression, anxiety, and occupational stress. Improvements were found in terms of mindfulness, personal accomplishment (a dimension of burnout), (occupational) self-compassion, quality of sleep, and relaxation.

Conclusion

The results of this systematic review suggest that MBSR may help to improve psychological functioning in employees.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783379/

 

Improve Symptoms of Chronic Heart Failure with Mindfulness

psyjdc Leave a comment

Improve Symptoms of Chronic Heart Failure with Mindfulness

 

By John M. de Castro, Ph.D.

 

“On the surface, heart failure seems to be a purely physical problem. The heart muscle is too weak, or too stiff, to pump enough blood to meet the body’s demands.  . .. But it’s an emotional and psychological problem, too, that can lead to depression, anxiety, and grief. These not only cast a pall on daily life, but they can make heart failure worse as well. A program based on the practice of mindfulness helps ease depression and improve symptoms of heart failure.” – Harvard Heart Letter

 

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. “Heart disease is the leading cause of death for both men and women. About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Every year about 735,000 Americans have a heart attack.” – Centers for Disease Control. Congestive heart failure (CHF) is a major type of cardiovascular disease. “CHF is a chronic progressive condition that affects the pumping power of your heart muscles. While often referred to simply as “heart failure,” CHF specifically refers to the stage in which fluid builds up around the heart and causes it to pump inefficiently” (Healthline).

 

There are myriads of treatments that have been developed to treat Heart Failure including a variety of surgical procedures and medications. Importantly, lifestyle changes have proved to be quite effective. These include quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Contemplative practices, such as meditation, tai chi and yoga, have been shown to be helpful for heart health. In addition, mindfulness practices have also been shown to be helpful for producing the kinds of other lifestyle changes needed such as smoking cessation, weight reduction, and stress reduction.

 

In today’s Research News article “Effects of a mindfulness-based intervention on symptoms and signs in chronic heart failure: A feasibility study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5751854/ ), Norman and colleagues recruited patients diagnosed with chronic heart failure and randomly assigned them to receive either treatment as usual or to participate in an additional mindfulness-based intervention. The intervention was based upon Mindfulness-Based Stress Reduction (MBSR) program with additional psychoeducation based upon Mindfulness-Based Cognitive Therapy (MBCT) and consisted of meditation, yoga, and body scan. They met in 2-hour group sessions once a week for 8 weeks with additional daily home practice. The participants were measured before and after training for fatigue, sleep, heart failure symptoms and their severity, functional capacity, resting heart and respiration rate, and body size.

 

They found compared to baseline and control participants, those that participated in the mindfulness intervention had significantly less fatigue, unsteadiness/dizziness, and improved physical functioning, including less breathlessness during activities and greater walking distance. Hence, mindfulness practice was found to improve the symptoms of heart failure.

 

This was a small study and needs to be followed up with a larger controlled clinical trial with an active control group, e.g. exercise, and longer-term follow-up. But, this initial study is encouraging. Although no component analysis was performed to identify which elements of the complex mindfulness intervention were effective for which symptoms, it can be speculated that the exercise provided by the yoga practice and the stress reduction provided by the mindfulness practice were responsible for the improvements in the symptoms of heart failure.

 

So, improve symptoms of chronic heart failure with mindfulness.

 

“a significant part of the link between mindfulness and cardiovascular health was attributable to mindful people feeling a greater sense of control and less depression, which is thought to lead to more heart-friendly behaviors.” Adam Hoffman

 

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

 

Jonna Norman, Michael Fu, Inger Ekman, Lena Björck, Kristin Falk. Effects of a mindfulness-based intervention on symptoms and signs in chronic heart failure: A feasibility study. Eur J Cardiovasc Nurs. 2018 Jan; 17(1): 54–65. Published online 2017 Jun 22. doi: 10.1177/1474515117715843

 

Abstract

Aims:

Despite treatment recommended by guidelines, many patients with chronic heart failure remain symptomatic. Evidence is accumulating that mindfulness-based interventions (MBIs) have beneficial psychological and physiological effects. The aim of this study was to explore the feasibility of MBI on symptoms and signs in patients with chronic heart failure in outpatient clinical settings.

Methods:

A prospective feasibility study. Fifty stable but symptomatic patients with chronic heart failure, despite optimized guideline-recommended treatment, were enrolled at baseline. In total, 40 participants (median age 76 years; New York Heart Association (NYHA) classification II−III) adhered to the study. Most patients (n=17) were randomized into MBI, a structured eight-week mindfulness-based educational and training programme, or controls with usual care (n=16). Primary outcome was self-reported fatigue on the Fatigue severity scale. Secondary outcomes were self-reported sleep quality, unsteadiness/dizziness, NYHA functional classification, walking distance in the six-minute walk test, and heart and respiratory rates. The Mann–Whitney U test was used to analyse median sum changes from baseline to follow-up (week 10±1).

Results:

Compared with usual care (zero change), MBI significantly reduced the self-reported impact of fatigue (effect size −8.0; p=0.0165), symptoms of unsteadiness/dizziness (p=0.0390) and breathlessness/tiredness related to physical functioning (NYHA class) (p=0.0087). No adverse effects were found.

Conclusions:

In stable but symptomatic outpatients with chronic heart failure, MBI alleviated self-reported symptoms in addition to conventional treatment. The sample size is small and further studies are needed, but findings support the role of MBI as a feasible complementary option, both clinically and as home-based treatment, which might contribute to reduction of the symptom burden in patients diagnosed with chronic heart failure.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5751854/

Improve Heart Disease with Mindfulness

psyjdc Leave a comment

Improve Heart Disease with Mindfulness

 

By John M. de Castro, Ph.D.

 

“it is not the stress in our life, but the reaction to stress that is so potentially harmful to our health, including cardiovascular health. Hence, being in a potentially very stressful profession, meditation and relaxation techniques are extremely important and useful to minimize these unhealthy reactions to stress.” – Joon Sup Lee

 

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. “Heart disease is the leading cause of death for both men and women. About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Every year about 735,000 Americans have a heart attack.” (Centers for Disease Control). A myriad of treatments has been developed for heart disease including a variety of surgical procedures and medications. But the safest effective treatments are lifestyle changes. These include quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Cardiac rehabilitation programs for patients recovering from a heart attack, emphasize these lifestyle changes. Unfortunately, for a variety of reasons, 60% of cardiac patients decline participation, making these patients at high risk for another attack.

 

Other safe and effective treatments for cardiovascular disease are contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. These practices have also been shown to be helpful for producing the kinds of lifestyle changes needed to prevent heart disease such as smoking cessation, weight reduction, and stress reduction. Although death from heart disease is decreasing in men it is actually increasing in women. So, there is a need to study the effectiveness of mindfulness practice for the treatment of cardiovascular disease in women.

 

In today’s Research News article “Impact of Mindfulness Based Stress Reduction Therapy on Myocardial Function and Endothelial Dysfunction in Female Patients with Microvascular Angina.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5762694/ ), Kim and colleagues recruited women who were diagnosed with microvascular angina which is “heart disease that affects the heart’s smallest coronary artery blood vessels. Causes of microvascular angina: Spasms within the walls of these very small arterial blood vessels causes reduced blood flow to the heart muscle leading to a type of chest pain referred to as microvascular angina.” (American Heart Association). The women were provided with an 8-week, 2.5 hour once-a-week program of Mindfulness-Based Stress Reduction (MBSR) which includes of meditation, yoga, and body scan practices and on hour per day of home practice. Participants were measured for heart function and stress parameters before and after the 8-week practice.

 

Kim and colleagues found that following the 8-week MBSR program there was a marked and significant decrease in most stress parameters including somatization, compulsivity, interpersonal sensitivity, depression, anxiety, phobic anxiety, paranoid ideation, and psychoticism. Importantly there were improvements in cardiovascular functions including a decrease in systolic blood pressure and improvements in heart left ventricular function and heart arterial blood vessel function. Additionally, they found that the greater the reduction in the stress parameters the greater the improvements in heart function.

 

Conclusions from this study must be tempered as there wasn’t a comparison group included in the study, only females were examined, and no short- or long-term follow-up was included. But previous research has clearly established that mindfulness training, including MBSR, produces significant reductions in the psychological and physiological responses to stress and improves cardiovascular function. These prior findings combined with the present findings makes the case that MBSR reduces stress response which in turn improves cardiovascular function. This is very important for the promotion of longevity and well being in everyone but particularly for patients with cardiovascular disease.

 

So, improve heart disease with mindfulness,

 

“an analysis of 23 controlled trials into heart disease determined that psychosocial interventions (such as meditation, breathing exercises, and physical relaxation techniques) improved the outcomes when they were added to cardiac rehabilitation programmes for patients with CHD.” – British Heart Foundation

 

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

 

Bong Joon Kim, In Suk Cho, Kyoung Im Cho. Impact of Mindfulness Based Stress Reduction Therapy on Myocardial Function and Endothelial Dysfunction in Female Patients with Microvascular Angina. J Cardiovasc Ultrasound. 2017 Dec; 25(4): 118–123. Published online 2017 Dec 29. doi: 10.4250/jcu.2017.25.4.118

 

Abstract

Background

Mindfulness-based stress reduction (MBSR) is a structured group program that employs mindfulness meditation to alleviate suffering associated with physical, psychosomatic, and psychiatric disorders. In this study, we investigate the impact of MBSR on left ventricular (LV) and endothelial function in female patients with microvascular angina.

Methods

A total of 34 female patients (mean age 52.2 ± 13.8 years) diagnosed with microvascular angina underwent a MBSR program with anti-anginal medication for 8 weeks. The global longitudinal strain (GLS) of the LV was used as a parameter to assess myocardial function and reactive brachial flow-mediated dilatation (FMD) was used to assess endothelial function. Symptoms were analyzed by the Symptom Checklist 90 Revised to determine emotional stress. Changes in GLS and FMD between baseline and post-MBSR were analyzed.

Results

After 8 weeks of programmed MBSR treatment, stress parameters were significantly decreased. In addition, GLS (−19.5 ± 2.1% vs. −16.6 ± 2.5%, p < 0.001) and reactive FMD significantly improved (8.9 ± 3.0% vs. 6.9 ± 2.6%, p = 0.005) after MBSR compared to baseline. The changes in GLS correlated to changes in FMD (r = 0.120, p = 0.340) and with the changes in most stress parameters.

Conclusion

MBSR has beneficial impacts on myocardial and endothelial function in female patients with microvascular angina.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5762694/

 

Improve Pain Responding in Adolescents with Mindfulness

psyjdc 1 Comment

Improve Pain Responding in Adolescents with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness was a significant predictor of both real-world and experimental pain outcomes. Adolescents who were more mindful tended to experience less interference in their day-to-day life as a result of pain. Additionally, . . . more mindful adolescents reported less intense pain and a higher level of pain tolerance.” – Mark Petter

 

We all have to deal with pain. It’s inevitable, but hopefully it’s mild and short lived. For a wide swath of humanity, however, pain is a constant in their lives. At least 100 million adult Americans have chronic pain conditions. Sadly, about a quarter to a third of children experience chronic pain. It has to be kept in mind that pain is an important signal that there is something wrong or that damage is occurring. This signals that some form of action is needed to mitigate the damage. This is an important signal that is ignored at the individual’s peril. So, in dealing with pain, it’s important that pain signals not be blocked or prevented. They need to be perceived. But, methods are needed to mitigate the psychological distress produced by chronic pain.

 

The most common treatment for chronic pain is drugs. These include over-the-counter analgesics and opioids. But opioids are dangerous and prescription opioid overdoses kill more than 14,000 people annually. The use of drugs in adolescents is even more complicated and potentially directly harmful or could damage the developing brain. So, there is a great need to find safe and effective ways to lower the psychological distress and improve adolescents’ ability to cope with the pain.

 

Pain involves both physical and psychological issues. The stress, fear, and anxiety produced by pain tends to elicit responses that actually amplify the pain. So, reducing the emotional reactions to pain may be helpful in pain management. There is an accumulating volume of research findings to demonstrate that mind-body therapies have highly beneficial effects on the health and well-being of humans. These include meditation, yoga, tai chi, qigong, biofeedback, progressive muscle relaxation, guided imagery, hypnosis, acupuncture, and deep breathing exercises. Mindfulness practices have been shown to improve emotion regulation producing more adaptive and less maladaptive responses to emotions. Indeed, mindfulness practices are effective in treating pain in adults. But there is very little systematic study of the application of these practices for the treatment of chronic pain in adolescents.

 

In today’s Research News article “I Learned to Let Go of My Pain”. The Effects of Mindfulness Meditation on Adolescents with Chronic Pain: An Analysis of Participants’ Treatment Experience.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5742755/ ), Ruskin and colleagues recruited adolescents between the ages of 12 to 18 years who suffered from chronic pain. They provided the adolescents with an 8-week program or Mindfulness-Based Stress Reduction (MBSR) modified for adolescents, including meditation, yoga, and body scan, but with reduced expectation for home practice and shortened sessions. One week after the end of the program the youths were asked about their satisfaction with the program and participated in focus groups to provide feedback, evaluations, and suggestions regarding the program. The groups discussions were transcribed and a content analysis performed.

 

The participants rated their satisfaction program at 8.29 out of 10, suggesting a high degree of satisfaction. Ruskin and colleagues found that the “Qualitative analysis of focus group transcripts revealed six main themes: Mindfulness Skills, Supportive Environment, Group Exercises, Empowerment, Program Expectations, and Logistics.”

 

In terms of the mindfulness category the participants reported that the program improved their awareness of the present moment, their ability to let go of their pain, their ability to cope with the emotions produced by the pain, and increased their overall emotional well-being and happiness. In addition, they reported that the mindfulness skills transferred to other aspects of their life such as work, and became a part of how they normally viewed the world.

 

In terms of the supportive environment, the participants reported that the group developed a sense of openness and trust, provided emotional support and made them feel less alone. They also reported that being able to discuss their pain issues with others who were also suffering was very beneficial. In terms of the group exercises, the participants reported that the “weather report”, reporting on their current state with the group was very helpful, that focusing on the pain in meditation was helpful. In terms of empowerment, the participants felt that the program did not actually ease their pain but empowered them to take actions to cope with it and not let it interfere with their activities. In terms of the program expectations, they reported that they had great misconceptions of mindfulness at the beginning believing it to be uninteresting and dumb and some reported that they thought the program would actually lower their pain levels. Finally,

in terms of the logistics, the meeting room was too sterile and needed to be decorated in a more interesting fashion, there needed to be more meetings, and they liked working with other adolescents with chronic pain.

 

Hence, the participants viewed the program very positively as improving their ability to appreciate and stay in the present moment and better cope with the emotional and practical consequences of their pain. That the practice was conducted in a group of other adolescents with chronic pain was viewed as an important and helpful characteristic of the program. In other words, they were pleased and felt the program was helpful to them in dealing with their pain.

 

These results must be interpreted carefully. They should be viewed as constructive feedback on the program and nothing more. More empirical evidence is needed to reach firm conclusions regarding the programs efficacy. But, the results are suggestive that more systematic studies are warranted as mindfulness training may be very helpful to adolescents in coping with chronic pain.

 

 “Mindful meditation can have profound effects for those who suffer from chronic pain. This simple practice seems to be able to change a patient’s perception of pain, making it less intense. . . . consistent meditation helped patients locate and turn down the “volume knob” on sensations. Often pain sufferers are unable to focus on anything but their pain, which increases their perception of it.” – Pain Doctor

 

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

 

Danielle Ruskin, Lauren Harris, Jennifer Stinson, Sara Ahola Kohut, Kathryn Walker, Erinn McCarthy. I Learned to Let Go of My Pain”. The Effects of Mindfulness Meditation on Adolescents with Chronic Pain: An Analysis of Participants’ Treatment Experience. Children (Basel) 2017 Dec; 4(12): 110. Published online 2017 Dec 15. doi: 10.3390/children4120110

 

Abstract

Chronic pain can lead to significant negative outcomes across many areas of life. Recently, mindfulness-based interventions (MBIs) have been identified as potentially effective tools for improved pain management among adolescents living with pain. This study aimed to explore the experience of adolescents who participated in an eight-week mindfulness group adapted for adolescents with chronic pain (MBI-A), and obtain their feedback and suggestions on group structure and content. A mixed method design was used employing qualitative data from focus groups and data from a satisfaction questionnaire. Focus group data were transcribed and analyzed using inductive simple descriptive content analysis. Of the total participants (n = 21), 90% (n = 19) provided feedback by completing satisfaction questionnaires and seventeen (n = 17) of those also participated across two focus groups. Analysis of the focus group transcripts uncovered six themes: mindfulness skills, supportive environment, group exercises (likes and dislikes), empowerment, program expectations, and logistics. Participants reported positive experiences in the MBI-A program, including support received from peers and mindfulness skills, including present moment awareness, pain acceptance, and emotion regulation. Group members suggested increasing the number of sessions and being clearer at outset regarding a focus on reduction of emotional suffering rather than physical pain.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5742755/

Improve Cancer Survivor Quality of Life with Exercise or Mindfulness

psyjdc Leave a comment

Improve Cancer Survivor Quality of Life with Exercise or Mindfulness

 

By John M. de Castro, Ph.D.

 

“One of the main reasons people with cancer use meditation is to help them to feel better. Meditation can reduce anxiety and stress. It might also help control problems such as: pain, difficulty sleeping, tiredness, feeling sick, high blood pressure.” – Cancer Research UK

 

Receiving a diagnosis of cancer has a huge impact on most people. Feelings of depression, anxiety, and fear are very common and are normal responses to this life-changing and potentially life-ending experience. These feeling can result from changes in body image, changes to family and work roles, feelings of grief at these losses, and physical symptoms such as pain, nausea, or fatigue. People might also fear death, suffering, pain, or all the unknown things that lie ahead. So, coping with the emotions and stress of a cancer diagnosis is a challenge and there are no simple treatments for these psychological sequelae of cancer diagnosis.

 

But cancer diagnosis is not necessarily a death sentence. Over half of the people diagnosed with cancer are still alive 10 years later and this number is rapidly increasing. It is estimated that 15 million adults and children with a history of cancer are alive in the United States today. But, surviving cancer carries with it a number of problems. “Physical, emotional, and financial hardships often persist for years after diagnosis and treatment. Cancer survivors are also at greater risk for developing second cancers and other health conditions.” National Cancer Survivors Day.

 

Mindfulness training has been shown to help with cancer recovery and help to alleviate many of the residual physical and psychological symptoms, including stress,  sleep disturbance, and anxiety and depression. In today’s Research News article “Review of systematic reviews of non-pharmacological interventions to improve quality of life in cancer survivors.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5719270/ ), Duncan and colleagues summarize the published scientific reviews of randomized controlled trials on the effects of non-drug interventions on the quality of life of adult cancer survivors. The interventions included fell into a number of categories including physical (e.g. aerobic exercise, yoga), psychological education,  peer support, and mind-body therapies (Mindfulness-Based Stress Reduction (MBSR), cognitive behavioral therapy (CBT), psychotherapy, relaxation training).

 

They discovered 21 published reviews of 362 randomized controlled trials. They found that the literature supported the efficacy of aerobic exercise, yoga, cognitive behavioral therapy (CBT), and Mindfulness-Based Stress Reduction (MBSR) in improving the quality of life in cancer survivors. Hence, published scientific randomized controlled trials of non-drug treatment approaches demonstrate that the quality of life of cancer survivors can be improved with exercise, CBT, and mindfulness practices such as MBSR and yoga.

 

It was not reported how these practices might improve quality of life in cancer survivors. But, it can be speculated that because cancer treatments are physically demanding and of themselves produce physical debilitation, that exercise is a useful countermeasure to help overcome the physical losses occurring in treatment. It can also be speculated that mindfulness training may be helpful by improving the survivor’s ability to regulate the emotions produced by a cancer diagnosis and its treatment. These include anxiety, depression, fear, catastrophizing etc. By improving the ability to feel these emotions but react to them adaptively and thereby not amplifying them, the survivors may help to improve their emotional well-being and as a result their quality of life.

 

So, improve cancer survivor quality of life with exercise or mindfulness.

 

“We already know that psychosocial interventions like mindfulness meditation will help you feel better mentally, but now for the first time we have evidence that they can also influence key aspects of your biology,” – Linda Carlson

 

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

 

Duncan, M., Moschopoulou, E., Herrington, E., Deane, J., Roylance, R., Jones, L., … Bhui, K. (2017). Review of systematic reviews of non-pharmacological interventions to improve quality of life in cancer survivors. BMJ Open, 7(11), e015860. http://doi.org/10.1136/bmjopen-2017-015860

 

Strengths and limitations of this study

  • This is a systematic review of reviews and evidence synthesis of non-pharmacological interventions in cancer survivors.
  • Longer term studies are needed and studies of greater methodological quality that adopt similar reporting standards.
  • Definitions of survivor varied and more studies are needed for different types of cancer, and specifically for patients who have poor quality of life.
  • More studies are needed that investigate educational, online and multidisciplinary team-based interventions.
  • This review has some limitations in the methodology. Studies not in English and grey literature were not included. This was a review of reviews: we did not review individual studies focused on specific cancers or stage, and we did not reassess the quality of the primary studies included in each review.

 

Abstract

Objectives

Over two million people in the UK are living with and beyond cancer. A third report diminished quality of life.

Design

A review of published systematic reviews to identify effective non-pharmacological interventions to improve the quality of life of cancer survivors.

Data sources

Databases searched until May 2017 included PubMed, Cochrane Central, EMBASE, MEDLINE, Web of Science, the Cumulative Index to Nursing and Allied Health Literature, and PsycINFO.

Study selection

Published systematic reviews of randomised trials of non-pharmacological interventions for people living with and beyond cancer were included; included reviews targeted patients aged over 18. All participants had already received a cancer diagnosis. Interventions located in any healthcare setting, home or online were included. Reviews of alternative therapies or those non-English reports were excluded. Two researchers independently assessed titles, abstracts and the full text of papers, and independently extracted the data.

Outcomes

The primary outcome of interest was any measure of global (overall) quality of life.

Analytical methods

Quality assessment assessing methdological quality of systematic reviews (AMSTAR) and narrative synthesis, evaluating effectiveness of non-pharmacological interventions and their components.

Results

Of 14 430 unique titles, 21 were included in the review of reviews. There was little overlap in the primary papers across these reviews. Thirteen reviews covered mixed tumour groups, seven focused on breast cancer and one focused on prostate cancer. Face-to-face interventions were often combined with online, telephone and paper-based reading materials. Interventions included physical, psychological or behavioural, multidimensional rehabilitation and online approaches. Yoga specifically, physical exercise more generally, cognitive behavioural therapy (CBT) and mindfulness-based stress reduction (MBSR) programmes showed benefit in terms of quality of life.

Conclusions

Exercise-based interventions were effective in the short (less than 3–8 months) and long term. CBT and MBSR also showed benefits, especially in the short term. The evidence for multidisciplinary, online and educational interventions was equivocal.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5719270/

Improve the Emotion Regulation of High School Students with Mindfulness

psyjdc Leave a comment

Improve the Emotion Regulation of High School Students with Mindfulness

 

By John M. de Castro, Ph.D.

 

“A large part of being a human being is having social, emotional and attention skills and in the majority of schools I visit, we don’t actually teach kids how to pay attention or how to deal with their inner states in a healthy way. We just assume that they’ll learn them somewhere else.” – Patrick Cook-Deegan

 

It’s a normal human response to become anxious while being evaluated by others. In fact, the vast majority of students report that the stress and anxiety associated with being evaluated is greater than that produced by anything else in their lives. The majority of students are able to cope with the anxiety and perform on tests in spite of it. But, for a minority of students, somewhere around 16%-20%, the anxiety level is so high that it causes them to “freeze” on tests and markedly impair their performance. It is estimated that they perform 12 points lower, more than one letter grade, on average than students lower in anxiety. Counselling centers in colleges and universities report that evaluation anxiety is the most common complaint that they treat among students.

 

It has been demonstrated repeatedly that mindfulness counteracts anxiety and mindfulness training is an effective treatment for a variety of forms of anxiety. Mindfulness training has been shown to be effective for anxiety disorders in general and  in relieving test anxiety. Mindfulness-Based Stress Reduction (MBSR) is a classic program that includes three mindfulness techniques; meditation, body scan, and yoga. MBSR has been employed for years to successfully treat a myriad of psychological and medical conditions. But, it has not yet been tested for use to treat test anxiety.

 

In today’s Research News article “Effectiveness of mindfulness-based stress reduction on emotion regulation and test anxiety in female high school students.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651652/ ),

Shahidi and colleagues recruited female High School students and randomly assigned them to a no-treatment control condition or to receive an 8-week, once a week for 90 minutes, program of Mindfulness-Based Stress Reduction (MBSR) with encouragement to practice at home. They were measured before and after training and 3-months later for test anxiety and emotion regulation.

 

They found that after the program and also 3-months later that the students who received MBSR had clinically significant 46% reductions in test anxiety. In addition, they showed significant improvement in emotion regulation including; blaming others, rumination/focus on thought, catastrophizing, putting into perspective, positive refocusing, positive reappraisal, acceptance, and refocus on planning. Only the self-blame strategy was not significantly affected by MBSR training. Hence, MBSR training for High School students produces a lasting relief of test anxiety and improves the ability to cope with emotions.

 

It should be mentioned that this study did not contain an active control condition. So, bias and contamination of the results may be present. Also, the study only tested female students, thus limiting generalization of the results. Future research should include a both males and females and a group receiving active alternative treatment, say exercise training. Regardless, the results suggest that MBSR training can help students cope with their emotions, including test anxiety. This would predict that there would be improved academic performance and less psychological problems in the trained students. This further suggests that MBSR training should be considered to be routinely employed for High School students.

 

So, improve the emotion regulation of high school students with mindfulness.

 

“Mindfulness practices help children improve their ability to pay attention, by learning to focus on one thing (e.g., breath, sound) while filtering out other stimuli. Mindfulness also provides kids with skills for understanding their emotions and how to work with them.” – Sarah Beach

 

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

 

Shokooh Shahidi, Hossein Akbari, Fatemeh Zargar, Effectiveness of mindfulness-based stress reduction on emotion regulation and test anxiety in female high school students. J Educ Health Promot. 2017; 6: 87. Published online 2017 Oct 4. doi: 10.4103/jehp.jehp_98_16

 

 

Abstract

BACKGROUND:

Test anxiety is one of the most disabling disorders and annual school academic performance will affect millions of students. Hence, it needs attention and treatment. Therefore, this research aimed to examine the effectiveness of a mindfulness-based stress reduction (MBSR) therapy on emotion regulation and test anxiety of students and test the remaining effect of this treatment after 3 month.

METHODS:

Sample size of fifty participants randomly divided into experimental (MBSR) and control groups. The MBSR training interventions were implemented to the experimental group, in eight weekly sessions using MBSR manual by John Kabat-Zinn (2013). Participants in both groups were evaluated using the Test Anxiety Scale and the Cognitive Emotion Regulation Questionnaire. The study findings were analyzed using analysis of variance with repeated measures.

RESULTS:

The result shows that the MBSR program has had continuous significant effects on test anxiety (P< 000) and emotion regulation (P < 000) but was not significant only for the self-blame subscale (P = 0.126).

CONCLUSIONS:

The study results indicated that the effects of MBSR lasted through the follow-up, for both of these variables. Using the results of this study may be proposed school counselors use mindfulness to reduce the anxiety of their pupils.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651652/