Meditation Effects on Mindfulness and Emotion Regulation are Associated with Changes in Brain Activity

February 2, 2022 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“the meditation intervention had large varying effects on EEG spectra, . . Findings suggest that brief guided meditation intervention may offer positive and immediate health benefits to help combat stress.” – Peta Stapleton

Meditation training has been shown to improve health and well-being. 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. There are several ways that meditation practices produce these benefits, including changes to the brain and physiology. One way to observe the effects of meditation on neural activity is to measure changes in the electroencephalogram (EEG), the rhythmic electrical activity that can be recorded from the scalp.

The recorded activity can be separated into frequency bands. Delta activity consists of oscillations in the 0.5-3 cycles per second band. Theta activity in the EEG consists of oscillations in the 4-8 cycles per second band. Alpha activity consists of oscillations in the 8-12 cycles per second band. Beta activity consists of oscillations in the 15-25 cycles per second band while Gamma activity occurs in the 35-45 cycles per second band. There needs to be further research on how changes in brain activity progress a meditation practice develops.

In today’s Research News article “Mindfulness Training Associated With Resting-State Electroencephalograms Dynamics in Novice Practitioners via Mindful Breathing and Body-Scan.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.748584/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1765474_a0P58000000G0YfEAK_Psycho_20211102_arts_A ) Ng and colleagues recruited meditation naive healthy adults and randomly assigned them to either a wait-list control condition or to receive 8 weekly 2,5 hour sessions of Mindfulness-Based Stress Reduction (MBSR). The intervention consisted of meditation, body scan, and yoga along with group discussion and home practice. Before and after the 8-week program they were measured for mindfulness and emotion regulation and underwent simultaneous brain scanning with functional magnetic resonance imaging (fMRI) and brain electrical activity measurement with electroencephalogram (EEG). The scanning occurred with 5-minute epochs of rest, mindful breathing, body scan, and rest during which they were asked to press a button whenever their mind wandered.

They found that in comparison to baseline and the wait-list control group the group that received Mindfulness-Based Stress Reduction (MBSR) had significantly greater levels of mindfulness and emotion regulation. In the electroencephalogram (EEG) after MBSR training there were significant increases in power in the beta and gamma bands and decreases in the delta band in the frontal and parietal cortex regardless of condition. They also found that in comparison to the resting condition during body scan the MBSR group had significantly lower power in the delta, beta, and gamma bands. Changes in the EEG powers were significantly related to changes in mindfulness and emotion regulation.

The present results are similar to previous findings that mindfulness training produces significant improvements in mindfulness and emotion regulation. But the present findings are unique in showing that these changes are associated with changes in the electroencephalogram (EEG) produced by mindfulness training. Since the participants were meditation naïve at the beginning, these findings document how mindfulness training may produce its benefits. They suggest that mindfulness training alters brain processing increasing spectral power in the brain and this produces changes in psychological processes.

Hence, meditation effects on mindfulness and emotion regulation are associated with changes in brain activity.

“Many studies on mindfulness meditation have linked lower frequency alpha waves, as well as theta waves, to meditation.” – Wikipedia

CMCS – Center for Mindfulness and Contemplative Studies

This and other Contemplative Studies posts are available at the Contemplative Studies Blog http://contemplative-studies.org/wp/

They are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

Study Summary

Ng H-YH, Wu CW, Huang F-Y, Cheng Y-T, Guu S-F, Huang C-M, Hsu C-F, Chao Y-P, Jung T-P and Chuang C-H (2021) Mindfulness Training Associated With Resting-State Electroencephalograms Dynamics in Novice Practitioners via Mindful Breathing and Body-Scan. Front. Psychol. 12:748584. doi: 10.3389/fpsyg.2021.748584

Objectives: Mindfulness-based stress reduction has been proven to improve mental health and quality of life. This study examined how mindfulness training and various types of mindfulness practices altered brain activity.

Methods: Specifically, the spectral powers of scalp electroencephalography of the mindfulness-based stress reduction (MBSR) group (n=17) who underwent an 8-week MBSR training—including mindful breathing and body-scan—were evaluated and compared with those of the waitlist controls (n=14).

Results: Empirical results indicated that the post-intervention effect of MBSR significantly elevated the resting-state beta powers and reduced resting-state delta powers in both practices; such changes were not observed in the waitlist control. Compared with mindful breathing, body-scanning resulted in an overall decline in electroencephalograms (EEG) spectral powers at both delta and low-gamma bands among trained participants.

Conclusion: Together with our preliminary data of expert mediators, the aforementioned spectral changes were salient after intervention, but mitigated along with expertise. Additionally, after receiving training, the MBSR group’s mindfulness and emotion regulation levels improved significantly, which were correlated with the EEG spectral changes in the theta, alpha, and low-beta bands. The results supported that MBSR might function as a unique internal processing tool that involves increased vigilant capability and induces alterations similar to other cognitive training.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.748584/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1765474_a0P58000000G0YfEAK_Psycho_20211102_arts_A

By John M. de Castro, Ph.D.

Hence, meditation effects on mindfulness and emotion regulation are associated with changes in brain activity.

“Many studies on mindfulness meditation have linked lower frequency alpha waves, as well as theta waves, to meditation.” – Wikipedia

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

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.748584/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1765474_a0P58000000G0YfEAK_Psycho_20211102_arts_A

Improve the Symptoms of Lupus with Mindfulness

January 13, 2022 psyjdc Leave a comment

Improve the Symptoms of Lupus with Mindfulness

By John M. de Castro, Ph.D.

“However it strikes, pain is a persistent part of daily life for many people living with lupus. . . mindfulness-based interventions decrease the intensity of pain for people dealing with chronic pain.” – Lupus Foundation

Autoimmune diseases occur when the body’s systems that are designed to ward off infection attack the individual’s own tissues. Lupus is an autoimmune disease that affects a variety of organ systems including kidneys, joints, skin, blood, brain, heart and lungs. Lupus can produce fever, joint pain, stiffness and swelling, butterfly-shaped rash on the face or rashes elsewhere on the body, skin lesions that appear or worsen with sun exposure, fingers and toes that turn white or blue when exposed to cold or during stressful periods, shortness of breath, chest pain, dry eyes, headaches, confusion and memory loss. Lupus strikes between 10 to 25 people per 100,000, or about 322,000 cases in the U.S.

The symptoms of Lupus can look like a number of other diseases, so it is hard to diagnose lupus. It is tipped off in many patients by the distinctive facial rash. There are no known cures for lupus and treatment is targeted at symptom relief. Drug treatments include pain relievers, corticosteroids, immunosuppressants, and even antimalarial drugs. Mindfulness practices have been shown to be effective for a wide variety of illnesses and to improve the immune system. So, it is not surprising that mindfulness training can improve Lupus and its symptoms.

In today’s Research News article “Mindfulness-Based Stress Reduction for Systemic Lupus Erythematosus: A Mixed-Methods Pilot Randomized Controlled Trial of an Adapted Protocol.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8509215/ ) Taub and colleagues recruited adult patients with Systemic Lupus Erythematosus and randomly assigned them to either a wait-list control or to receive 10 weekly 2-hour sessions and a full day retreat of Mindfulness-Based Stress Reduction (MBSR) adapted for Lupus. MBSR consists of practice with meditation, body scan, and yoga, and with group discussions and home practice. They were measured before and after training and 6 months later for lupus activity, health, depression, quality of life, psychological inflexibility to pain, shame, and illness identity. In addition, a sub-sample of patients underwent semi-structured qualitative interviews.

They found that in comparison to baseline and the wait-list control group, immediately after training the group that received Mindfulness-Based Stress Reduction (MBSR) had significantly reduced depression, fusion with pain, shame and illness identity and increases quality of life. At the 6-month follow-up, depression, fusion with pain, shame and illness identity remained significantly reduced. The qualitative interviews revealed 6 distinct themes; changes related to mindfulness; stress reduction; improvement in general physical functioning; changes in illness identity and illness perception; and the group as a mechanism of psychological change.

The interpretation of the findings is limited by the fact that there was a passive (wait-list) control condition. This leaves open a number of potential confounding explanations such as placebo effects, attention effects, experimenter bias, etc. Future research should have an active control condition such as aerobic exercise. Nevertheless, the results are suggestive that Mindfulness-Based Stress Reduction (MBSR) training is effective in producing enduring improvements in the psychological symptoms produced by Systemic Lupus Erythematosus, helping to relieve the patient’s suffering.

So, improve the symptoms of Lupus with mindfulness.

“If you have lupus and you feel stressed, or you would like to boost your pain tolerance while reducing sensitivity to pain itself, speak to your doctor about the desirability of meditation. Because this activity has no side effects and is easy and affordable to carry out, your family can join you in sessions, as a way to battle stress.” – Jess Walter

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

Taub, R., Horesh, D., Rubin, N., Glick, I., Reem, O., Shriqui, G., & Agmon-Levin, N. (2021). Mindfulness-Based Stress Reduction for Systemic Lupus Erythematosus: A Mixed-Methods Pilot Randomized Controlled Trial of an Adapted Protocol. Journal of Clinical Medicine, 10(19), 4450. https://doi.org/10.3390/jcm10194450

Abstract

Background: The psychological effects of systemic lupus erythematosus (SLE) are tremendous. This pilot mixed-methods randomized controlled trial aimed to evaluate the effects of a mindfulness-based stress reduction (MBSR) adapted protocol on psychological distress among SLE patients. Methods: 26 SLE patients were randomly assigned to MBSR group therapy (n = 15) or a waitlist (WL) group (n = 11). An adapted MBSR protocol for SLE was employed. Three measurements were conducted: pre-intervention, post-intervention and 6-months follow up. A sub-sample (n = 12) also underwent qualitative interviews to assess their subjective experience of MBSR. Results: Compared to the WL, the MBSR group showed greater improvements in quality of life, psychological inflexibility in pain and SLE-related shame. Analysis among MBSR participants showed additional improvements in SLE symptoms and illness perception. Improvements in psychological inflexibility in pain and SLE-related shame remained stable over six months, and depression levels declined steadily from pre-treatment to follow-up. Qualitative analysis showed improvements in mindfulness components (e.g., less impulsivity, higher acceptance), as well as reduced stress following MBSR. Conclusions: These results reveal the significant therapeutic potential of MBSR for SLE patients. With its emphasis on acceptance of negative physical and emotional states, mindfulness practice is a promising treatment option for SLE, which needs to be further applied and studied.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8509215/

Strengthen the Brain and Improve Cognition in Older Adults with Mindfulness

January 4, 2022 psyjdc Leave a comment

Strengthen the Brain and Improve Cognition in Older Adults with Mindfulness

By John M. de Castro, Ph.D.

“mindfulness training, with its emphasis on present-focused attention and regulation of the habitual, reflexive tendencies of the mind, has the potential to enhance cognitive control operations in the elderly and the neural circuitry associated with it.” – Ruchika S Prakash

The aging process involves a systematic progressive decline of the body and the brain. Every system in the body deteriorates including cognitive function (thinking ability) and motor function with a decline in strength, flexibility, and balance. There is some hope as there is evidence that these declines can be slowed. For example, a healthy diet and a regular program of exercise can slow the physical and cognitive decline of the body with aging. Also, contemplative practices such as meditation, yoga, and tai chi or qigong have all been shown to be beneficial in slowing or delaying physical and mental decline. Research has found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners.

In today’s Research News article “Mindfulness Training Improves Cognition and Strengthens Intrinsic Connectivity Between the Hippocampus and Posteromedial Cortex in Healthy Older Adults.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8430251/ ) Sevinc and colleagues recruited healthy elderly participants (aged 65 to 80 years) who were evaluated as cognitively normal and randomly assigned them to receive either mindfulness training or cognitive fitness training. Mindfulness training was delivered in 8 weekly 105 minute sessions and was modelled after the Mindfulness-Based Stress Reduction (MBSR) program containing training in meditation, body scan, and yoga along with discussion and daily home practice. The cognitive fitness training consisted of 8 weekly 1-hour sessions of word finding and crossword puzzle solving along with home puzzle solving. They were measured before and after training for memory and cognitive performance. In addition, their brains were scanned before and after training with Magnetic Resonance Imaging (MRI).

They found that in comparison to baseline the group that received mindfulness training had significant increases in cognitive performance, primarily due to episodic memory improvement, while the cognitive fitness training group did not. The brain scans revealed that the mindfulness group had increased functional connectivity between the hippocampus and the angular gyrus. Additionally, the improved cognitive performance after mindfulness training was associated with increased connectivity between the precuneus and the hippocampus.

The findings suggest that mindfulness training improves cognition in cognitively intact elderly individuals. This may be why mindfulness training has been shown to reduce age related cognitive decline and dementia. The results also suggest that these improvements in cognition may be related to changes in the connectivity of the brain. The observed changes produced by mindfulness training were in the connectivity between the hippocampus and the precuneus and between the hippocampus and the angular gyrus. These are structures included in what is known as the brain’s default mode network, which is known to have decreased activity in association with age-related cognitive decline. So, the improved connectivity may indicate that mindfulness training protects the brain from deterioration associated with aging and this may be responsible for improved cognition in the elderly.

So, strengthen the brain and improve cognition in older adults with mindfulness.

“recent research suggests about how mindfulness meditation practice may help keep aging brains fit and functional.” – Grace Bullock

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

Sevinc, G., Rusche, J., Wong, B., Datta, T., Kaufman, R., Gutz, S. E., Schneider, M., Todorova, N., Gaser, C., Thomalla, G., Rentz, D., Dickerson, B. D., & Lazar, S. W. (2021). Mindfulness Training Improves Cognition and Strengthens Intrinsic Connectivity Between the Hippocampus and Posteromedial Cortex in Healthy Older Adults. Frontiers in aging neuroscience, 13, 702796. https://doi.org/10.3389/fnagi.2021.702796

Abstract

Maintaining optimal cognitive functioning throughout the lifespan is a public health priority. Evaluation of cognitive outcomes following interventions to promote and preserve brain structure and function in older adults, and associated neural mechanisms, are therefore of critical importance. In this randomized controlled trial, we examined the behavioral and neural outcomes following mindfulness training (n = 72), compared to a cognitive fitness program (n = 74) in healthy, cognitively normal, older adults (65–80 years old). To assess cognitive functioning, we used the Preclinical Alzheimer Cognitive Composite (PACC), which combines measures of episodic memory, executive function, and global cognition. We hypothesized that mindfulness training would enhance cognition, increase intrinsic functional connectivity measured with magnetic resonance imaging (MRI) between the hippocampus and posteromedial cortex, as well as promote increased gray matter volume within those regions. Following the 8-week intervention, the mindfulness training group showed improved performance on the PACC, while the control group did not. Furthermore, following mindfulness training, greater improvement on the PACC was associated with a larger increase in intrinsic connectivity within the default mode network, particularly between the right hippocampus and posteromedial cortex and between the left hippocampus and lateral parietal cortex. The cognitive fitness training group did not show such effects. These findings demonstrate that mindfulness training improves cognitive performance in cognitively intact older individuals and strengthens connectivity within the default mode network, which is particularly vulnerable to aging affects.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8430251/

Mindfulness Improves the Psychological Well-Being of Teachers in Non-Western Societies

December 31, 2021 psyjdc Leave a comment

Mindfulness Improves the Psychological Well-Being of Teachers in Non-Western Societies

By John M. de Castro, Ph.D.

“Teachers who practice “mindfulness” are better able to reduce their own levels of stress and prevent burnout.” – Dee DiGioia

Stress is epidemic in the western workplace with almost two thirds of workers reporting high levels of stress at work. This often produces burnout; fatigue, cynicism, emotional exhaustion, and professional inefficacy. Teachers experience burnout at high rates. Roughly a half a million teachers out of a workforce of three million, leave the profession each year and the rate is almost double in poor schools compared to affluent schools. Indeed, nearly half of new teachers leave in their first five years.

Burnout frequently results from emotional exhaustion. This exhaustion not only affects the teachers personally, but also the students, as it produces a loss of enthusiasm, empathy, and compassion. Regardless of the reasons for burnout or its immediate presenting consequences, it is a threat to schools and their students. In fact, it is a threat to the entire educational systems as it contributes to the shortage of teachers. Hence, methods of reducing stress and improving teacher psychological health needs to be studied.

Mindfulness techniques are gaining increasing attention for the treatment of the symptoms of stress and burnout. They have been demonstrated to be helpful in reducing the psychological and physiological responses to stress and for treating and preventing burnout in a number of work environments including schools. But most of the research focuses on teachers in Western societies. There is a need to study if mindfulness is equally effective in Eastern societies.

In today’s Research News article “Effectiveness and Mechanisms of Mindfulness Training for School Teachers in Difficult Times: A Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8443903/ ) Tsang and colleagues recruited elementary and secondary school teachers in Hong Kong and randomly assigned them to either a wait-list or to receive 8 weekly 90-minute sessions of mindfulness training along with home practice. The mindfulness training was based upon the Mindfulness-Based Stress Reduction (MBSR) and the Mindfulness-Based Cognitive Therapy (MBCT) programs. They were measured before and after training and two months later for mindfulness, general health, insomnia, stress, positive and negative emotions, life satisfaction, emotion regulation, and mindfulness in teaching.

They found that in comparison to baseline and the wait-list group, the teachers who had received mindfulness training had significantly higher levels of mindfulness, general health, positive emotions, life satisfaction, emotion regulation, and mindfulness in teaching and significantly lower levels of insomnia, stress, and negative emotions that were maintained at the 2-month follow-up measurement. In addition, a mediation analysis demonstrated that mindfulness was associated with well-being directly and indirectly via emotion regulation such that mindfulness was associated with increased emotion regulation that was in turn associated with increased well-being. Similarly, mindfulness was associated with mindfulness in teaching directly and indirectly via well-being such that mindfulness was associated with increased well-being that was in turn associated with increased mindfulness in teaching.

The present study had a passive control condition, wait-list, and this leaves a number of potential confounding explanations of the results such as placebo effects, attentional effects, and experimenter bias. But a large amount of previous controlled research has demonstrated that mindfulness training produces increases in health, positive emotions, emotion regulation, and life satisfaction, and decreases in insomnia, stress, and negative emotions. So, the present benefits are likely due to the mindfulness training.

The findings are important as they demonstrate that teachers in an Eastern society were benefited by mindfulness training to the same extent and in the same ways as teachers in Western societies. Thus, the effects of mindfulness training appear to be universal, regardless of culture. The findings also demonstrate that mindfulness training has direct and indirect effects on well-being that similarly effects mindfulness in teaching. All of this suggests that mindfulness training improves the psychological well-being of teachers which likely makes them happier and more effective teachers.

So, mindfulness improves the psychological well-being of teachers in non-western societies

“Through yoga, mindfulness and social-emotional learning exercises, educators . . . learned strategies to help reduce stress, prioritize self-care, cultivate resilience and enhance their well-being.” – Wendy McMahon

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

Tsang, K., Shum, K. K., Chan, W., Li, S. X., Kwan, H. W., Su, M. R., Wong, B., & Lam, S. F. (2021). Effectiveness and Mechanisms of Mindfulness Training for School Teachers in Difficult Times: A Randomized Controlled Trial. Mindfulness, 1–12. Advance online publication. https://doi.org/10.1007/s12671-021-01750-1

Abstract

Objectives

Research in recent years has shown that mindfulness-based interventions can enhance teachers’ mental and physical health. However, the existing studies were predominantly conducted in Western, educated, industrialized, rich, and democratic (WEIRD) societies. As a randomized controlled trial in a non-WEIRD society, the present study examined the effectiveness and mechanisms of mindfulness training for Hong Kong teachers in difficult times.

Methods

Teachers from primary and secondary schools (n = 186) were randomly assigned to mindfulness training (eight-week .b Foundations) or waitlist control condition. They completed online self-report surveys on measures of well-being, emotion management, and mindfulness in teaching at baseline, post-intervention, and two-month follow-up.

Results

The intervention group reported significantly higher levels of life satisfaction, positive affect, general health, along with significantly lower levels of insomnia, stress, and negative affect than the control group at post-test and two-month follow-up. The effect sizes were medium to large (ηp2 = 0.06 to 0.14). More importantly, teachers’ baseline well-being had a significant moderating effect on the intervention effectiveness. Those with a lower baseline in well-being benefitted more than their counterparts with a higher baseline. In addition, teachers’ emotion management was found to be the mediator through which mindfulness training enhanced teachers’ well-being. Such improvement in well-being also predicted higher levels of mindfulness in teaching.

Conclusions

This study provides evidence on the efficacy of mindfulness training for teachers beyond WEIRD societies. It suggests the universality and practicality of mindfulness training in enhancing teachers’ well-being and reducing their distress in difficult times.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8443903/

Improve the Psychological Well-Being of Social Care Workers with Mindfulness

December 30, 2021 psyjdc Leave a comment

Improve the Psychological Well-Being of Social Care Workers with Mindfulness

By John M. de Castro, Ph.D.

“Mindfulness also helps social workers with self-care . . . allowing them to notice when they’re getting overwhelmed and recognize signs of burnout earlier. Social workers . . . deal with extremely difficult things, and mindfulness can help them not feel overloaded.” – Kate Jackson

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 social work, burnout is all too prevalent. Burnout is the fatigue, cynicism, emotional exhaustion, sleep disruption, and professional inefficacy that comes with work-related stress. Improving the psychological health of individuals involved in social care, then, has to be a priority.

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 makes sense that intervening early in the training for professional social care workers would help prevent later stress effects and burnout. Hence, it is reasonable to examine the ability of mindfulness training to improve the well-being of students preparing for careers as social care professionals.

In today’s Research News article “Effects of Mindfulness-Based Stress Reduction on Health and Social Care Education: a Cohort-Controlled Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8190752/ ) Lo and colleagues recruited postgraduate students in social work, family therapy, or counseling and assigned them to either a no-treatment control or to receive 8 weekly, 2.5-hour sessions of Mindfulness-Based Stress Reduction (MBSR). The MBSR program consists of practice with meditation, yoga, and body scan, along with discussion and home practice. They were measured before and after training for burnout, perceived stress, work engagement, physical stress, empathy, and time in home practice.

They found that in comparison to baseline and the no-treatment control group the group that received Mindfulness-Based Stress Reduction (MBSR) had significantly lower levels of perceived stress, physical distress, burnout, emotional exhaustion, and depersonalization of the client, and significantly higher levels of vigor. Hence, they found that participation in the MBSR program resulted in significant improvement in the psychological health of social care postgraduate students.

It should be noted that the present study used a weak research design that lacked random assignment of participants to groups, an active control condition, and follow-up measurements. This leave the interpretation open to confounding explanations and does not determine if the effects are lasting. Future studies should employ random assignment, an active control condition, e.g. exercise, and follow-up measurements.

But previous better controlled research has demonstrated that mindfulness training increases vigor and reduces perceived stress, distress, burnout, and emotional exhaustion. So, the present results, at least in part, are likely due to the ability of Mindfulness-Based Stress Reduction (MBSR) training to improve psychological health. This suggests that the psychological health and resistance to stress and burnout in students preparing for careers as social care professionals can be strengthened by mindfulness training. This may better prepare them to deal with the stresses of their professional careers and make them more effective professionals.

So, improve the psychological well-being of social care workers with mindfulness.

“mindfulness-based strategies . . . will not prevent stress completely or take it away when it occurs, but doing them with care and attention on a regular basis can help us manage more effectively.” – Deborah Lisansky Beck

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

Lo, H., Ngai, S., & Yam, K. (2021). Effects of Mindfulness-Based Stress Reduction on Health and Social Care Education: a Cohort-Controlled Study. Mindfulness, 1–9. Advance online publication. https://doi.org/10.1007/s12671-021-01663-z

Abstract

Objectives

Mindfulness practice has been recommended as part of health and social care education and training because of its potential benefits in fostering clinical skills and attitudes, increasing self-care, and reducing the effect of stress in education and occupation. The objectives of this study were to evaluate the effects of a mindfulness-based stress reduction (MBSR) program on stress, physical distress, job burnout, work engagement, and empathy for health and social care education.

Methods

Students (N = 124) from postgraduate programs in social work, counseling, and family therapy were recruited. Sixty-four students participated in an 8-week MBSR program as an elective course. Sixty students were recruited from other elective courses in the same cohort as control group participants. All participants completed self-report assessments.

Results

The results suggested that MBSR was associated with significant improvements in perceived efficacy and vigor and significant reductions in physical distress, total job burnout, emotional exhaustion, and depersonalization of clients compared with the control group.

Conclusions

This study contributes to the growing body of literature highlighting the potential use of mindfulness practice to improve students’ personal well-being and professional growth in health and social care education. Mindfulness practice should be further promoted in health and social care education and training.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8190752/

Reduce Pregnancy-Related Anxiety with Mindfulness

December 11, 2021 psyjdc Leave a comment

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

December 10, 2021 psyjdc Leave a comment

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 Posttraumatic Stress Disorder (PTSD) with Mindfulness

October 28, 2021 psyjdc Leave a comment

Improve Posttraumatic Stress Disorder (PTSD) with Mindfulness

By John M. de Castro, Ph.D.

“As a clinical psychologist working at the VA, I found that veterans who also had a practice, whether it be meditation or mindful movement, had better outcomes,” – Dan Libby

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. The Mindfulness-based Stress reduction (MBSR) program involves meditation, yoga, body scan and group discussion. It has been found to improve the symptoms of PTSD.

In today’s Research News article “A Multisite Randomized Controlled Trial of Mindfulness-Based Stress Reduction in the Treatment of Posttraumatic Stress Disorder.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8189576/ ) Davis and colleagues recruited veterans who were diagnosed with Post-Traumatic Stress Disorder (PTSD) and randomly assigned them to receive 8 weeks of Mindfulness-based Stress reduction (MBSR) or Present-Centered Group Therapy (PCGT). PCGT was a control condition that contained many of the non-specific, social effects and expectations contained in MBSR, but discussions were on current events and everyday problems but not trauma. They were measured before and after treatment and 7 weeks later for PTSD symptoms, mindfulness, and health.

They found that at the 7-week follow up assessment both groups had significant reductions in PTSD severity as assessed in a clinical interview and increases in mindfulness and did not statistically differ. For both groups the greater the increase in mindfulness that occurred over treatment the greater the reductions in clinically assessed PTSD severity. On the other hand, there were significantly greater reductions in self-reported PTSD symptoms in the MBSR group.

It is surprising that Present-Centered Group Therapy (PCGT) produced such significant improvements. This demonstrates the power of non-specific factors in therapy. Factors such as “decreased isolation, shared support, shared positive experiences with other veterans with similar symptoms, experience of an atmosphere of safety, and awareness and objectivity of how PTSD affects one’s daily life” produce major improvements in PTSD. In most research the control condition doesn’t contain these components and as a result the intervention effects appear quite large.

But even with the strong control condition employed here, Mindfulness-based Stress reduction (MBSR) produced significantly greater improvements in the veterans self-assessments of their symptoms. One of the reasons that Present-Centered Group Therapy (PCGT) produced significant improvements is that it increased mindfulness. It has been previously found that increases in mindfulness produces improvements in the symptoms of PTSD. So, increasing mindfulness, no matter what technique accomplishes it, may be the key to improving the symptoms of PTSD.

So, improve Posttraumatic Stress Disorder (PTSD) with mindfulness.

“Both MBSR and present-centered group therapy appear to have beneficial effects in treating PTSD in veterans, with greater improvement observed in self-reported PTSD symptoms among the MBSR group.” – Mitch Mirkin

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

Davis, L. L., Whetsell, C., Hamner, M. B., Carmody, J., Rothbaum, B. O., Allen, R. S., Al Bartolucci, A., Southwick, S. M., & Bremner, J. D. (2019). A Multisite Randomized Controlled Trial of Mindfulness-Based Stress Reduction in the Treatment of Posttraumatic Stress Disorder. Psychiatric research and clinical practice, 1(2), 39–48. https://doi.org/10.1176/appi.prcp.20180002

Abstract

Objective:

Posttraumatic stress disorder (PTSD) is often difficult to treat, and many patients do not achieve full remission. Complementary and integrative health approaches, such as mindfulness meditation, are intended to be integrated with evidence-based treatment. This study examined the efficacy of mindfulness-based stress reduction (MBSR) in the treatment of PTSD in U.S. military veterans.

Methods:

Veterans with a diagnosis of PTSD (N=214) were randomly assigned to either 90-minute group MBSR or present-centered group therapy (PCGT) for eight weeks. Follow-up assessments were obtained at baseline and weeks 3, 6, 9 (primary endpoint), and 16.

Results:

Both the MBSR and PCGT groups achieved significant improvement in PTSD as measured by the Clinician-Administered PTSD Scale for DSM-IV (CAPS-IV), with no statistically significant differences between groups. However, compared with PCGT, the MBSR group showed a statistically significant improvement in PTSD on the self-reported PTSD Checklist for DSM-IV over the nine weeks. This difference was not maintained posttreatment, at week 16. Strengths of the study include its large sample size, multisite design, active control group, single-blind outcome ratings, fidelity monitoring, large minority representation, and randomized approach. The study was limited by its high attrition rate and low representation of women.

Conclusion:

Both MBSR and PCGT appear to have beneficial effects in treating PTSD in veterans, with greater improvement observed in self-reported PTSD symptoms in the MBSR group. No differences between groups were observed on the CAPS-IV scale.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8189576/

Mindfulness Training Improves Medical Students’ Mindfulness and Briefly Academic Success

October 22, 2021 psyjdc Leave a comment

Mindfulness Training Improves Medical Students’ Mindfulness and Briefly Academic Success

By John M. de Castro, Ph.D.

“medical students who participate in mindfulness based stress reduction programs see a decrease in anxiety and stress. Reduction in outside noise combined with the discipline to remain present in the moment can also lead to more effective concentration.” – Brendan Murphy

There is a lot of pressure on medical students to excel. This stress might in fact be counterproductive as the increased pressure can actually lead to stress and anxiety which can impede the student’s physical and mental health, well-being, and academic performance. Mindfulness training has been shown through extensive research to be effective in reducing the physiological and psychological responses to stress and improving physical and psychological health. Indeed, these practices have been found to improve psychological health in college students. So, it would be expected that training in mind-body practices would reduce stress and improve the psychological health of medical students.

In today’s Research News article “Mindfulness-based intervention helps preclinical medical students to contain stress, maintain mindfulness and improve academic success.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7934360/ ) Lampe and colleagues recruited preclinical medical students and offered them a midsemester mindfulness training. The course lasted 6-weeks and was an adapted version of Mindfulness-Based Stress Reduction (MBSR) consisting of meditation, yoga, and body scan training along with home practice and group discussion. They were measured before and after training and 6 months later for perceived stress, mindfulness, and academic test grades. They compared the students who participated in the course to those who did not.

They found that both before and after training the higher the students’ levels of mindfulness, the lower the levels of perceived stress. Neither mindfulness nor perceived stress were related to academic test grades. But after training the mindfulness group had significantly higher test grades and levels of mindfulness. 6 months later mindfulness remained significantly higher but there were no significant differences in test grades.

The study did not randomly assign participants but rather compared students who voluntarily chose to take a mindfulness course to those who chose not to. There were probably differences between the types of students who volunteered to those who didn’t. The results need to be interpreted with this in mind. Nevertheless, the results suggest, as has previous research, that mindfulness and perceived stress are inversely related. The results also suggest that training in mindfulness during medical education produces a lasting effect on mindfulness but only a transient improvement in academic performance. The improvement in mindfulness did not predict a lasting effect on academic performance. This suggests that more work is needed to identify how to intervene in medical education to reduce stress effects and improve students’ academic performances.

So, mindfulness training improves medical students’ mindfulness and briefly academic success.

“in medical students, higher empathy, lower anxiety, and fewer depression symptoms have been reported by students after participating in MSBR. . . mindfulness meditation may be used to elicit positive emotions, minimize negative affect and rumination, and enable effective emotion regulation.” – Michael Minichiello

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

Lampe, L. C., & Müller-Hilke, B. (2021). Mindfulness-based intervention helps preclinical medical students to contain stress, maintain mindfulness and improve academic success. BMC medical education, 21(1), 145. https://doi.org/10.1186/s12909-021-02578-y

Abstract

Background

Stress among students is on the rise during early medical school and has been implicated in poor academic performance. Several methods are being discussed to efficiently reduce stress, among them mindfulness-based interventions. We therefore set out to assess how stress, mindfulness, and academic performance are connected and if an intervention on mindfulness based stress reduction could alleviate stress among medical students and improve their academic achievements.

Methods

A non-randomized controlled trial including 143 medical students in their preclinical years was performed in 2019. The students completed two surveys – one in the first, the other in the third term – recording perceived stress and mindfulness via validated scales (PSS-10 and MAAS). In between both, 41 students participated in a voluntary mindfulness-based intervention including six two-hours courses. 86 students served as controls. Scholarly success was assessed via the scores achieved in six exams written during the observation period.

Results

Stress was inversely related with mindfulness and with the results of the most challenging exam. The intervention on mindfulness based stress reduction helped to contain stress and maintain mindfulness during the observation period and this effect lasted for at least six months beyond completion of the intervention. In contrast, beneficial effects on scholarly success were transient and only detectable at completion of the intervention.

Conclusion

Our observation of short- and intermediate term effects resulting from six individual interventions on mindfulness based stress reduction is encouraging and calls for alternative strategies to induce long-lasting impacts.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7934360/

Improve Self-Compassion with Residential Mindfulness Programs Conducted Either Inside or Outdoors

October 20, 2021 psyjdc Leave a comment

Improve Self-Compassion with Residential Mindfulness Programs Conducted Either Inside or Outdoors

By John M. de Castro, Ph.D.

“The power of nature to bring us immediately to the present must be primally wired into us.” – Christopher Willard

Modern living is stressful, perhaps, in part because it has divorced us from the natural world that our species was immersed in throughout its evolutionary history. Modern environments may be damaging to our health and well-being simply because the species did not evolve to cope with them. This suggests that returning to nature, at least occasionally, may be beneficial. Indeed, researchers are beginning to study nature walks or what the Japanese call “Forest Bathing” and their effects on our mental and physical health.

Mindfulness practices have been found routinely to reduce the psychological and physiological responses to stress. People have long reported that walking in nature elevates their mood. It appears intuitively obvious that if it occurred in a beautiful natural place, it would greatly lift the spirits. But there is little systematic research regarding these effects. It’s possible that being in nature might increase mindfulness’ ability to improve mental and physical well-being.

In today’s Research News article “A Short Mindfulness Retreat for Students to Reduce Stress and Promote Self-Compassion: Pilot Randomised Controlled Trial Exploring Both an Indoor and a Natural Outdoor Retreat Setting.” (See summary below or view the full text of the study at: https://www.mdpi.com/2227-9032/9/7/910/htm ) Djernis and colleagues recruited moderately to highly stressed university students and randomly assigned them to a 5-day residential program of either mindfulness training indoors, outdoors, or a no treatment control. The mindfulness training was based upon Mindfulness-Based Stress Reduction program (MBSR) including meditation, yoga, body scan, and group discussion. The outdoor mindfulness training occurred in the university’s therapy garden. They were measured before and after the 5-days of training and 3 months later for self-compassion, perceived stress, mindfulness, connectedness to nature, and breath counting.

They found that mindfulness was significantly increased in the mindfulness training groups while self-compassion was significantly increased only in the mindfulness training groups at follow up. The outdoor mindfulness group only had a significant increase in connectedness to nature compared to the control group. They did not find a significant effect of group on perceived stress.

These results were somewhat disappointing, but the groups were small (17-21 participants) and many trends and non-significant differences were present. This suggests that a larger randomized controlled trial should be implemented. Indeed, increases in self-compassion and decreases in perceived stress have been routinely observed in previous research studies. Nevertheless, they did find that a residential mindfulness program increases self-compassion in stressed college students. Many previous studies have and that moving the training outside improves the participants feeling of connection to nature.

So, improve self-compassion with residential mindfulness programs conducted either inside or outdoors.

“People have been discussing their profound experiences in nature for the last several 100 years—from Thoreau to John Muir to many other writers,. Now we are seeing changes in the brain and changes in the body that suggest we are physically and mentally more healthy when we are interacting with nature.” – David Strayer

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

Djernis, D.; O’Toole, M.S.; Fjorback, L.O.; Svenningsen, H.; Mehlsen, M.Y.; Stigsdotter, U.K.; Dahlgaard, J. A Short Mindfulness Retreat for Students to Reduce Stress and Promote Self-Compassion: Pilot Randomised Controlled Trial Exploring Both an Indoor and a Natural Outdoor Retreat Setting. Healthcare 2021, 9, 910. https:// doi.org/10.3390/healthcare9070910

Abstract

Here, we developed and examined a new way of disseminating mindfulness in nature to people without meditation experience, based on the finding that mindfulness conducted in natural settings may have added benefits. We evaluated a 5-day residential programme aiming to reduce stress and improve mental health outcomes. We compared an indoor and an outdoor version of the programme to a control group in a pilot randomised controlled trial (RCT). Sixty Danish university students experiencing moderate to high levels of stress were randomised into a residential mindfulness programme indoors (n = 20), in nature (n = 22), or a control group (n = 18). Participants completed the Perceived Stress Scale and the Self-Compassion Scale (primary outcomes) along with additional secondary outcome measures at the start and end of the program and 3 months after. Stress was decreased with small to medium effect sizes post-intervention, although not statistically significant. Self-compassion increased post-intervention, but effect sizes were small and not significant. At follow-up, changes in stress were not significant, however self-compassion increased for both interventions with medium-sized effects. For the intervention groups, medium- to large-sized positive effects on trait mindfulness after a behavioural task were found post-intervention, and small- to medium-sized effects in self-reported mindfulness were seen at follow-up. Connectedness to Nature was the only outcome measure with an incremental effect in nature, exceeding the control with a medium-sized effect at follow-up. All participants in the nature arm completed the intervention, and so did 97% of the participants in all three arms. Overall, the results encourage the conduct of a larger-scale RCT, but only after adjusting some elements of the programme to better fit and take advantage of the potential benefits of the natural environment.

https://www.mdpi.com/2227-9032/9/7/910/htm