Mindfulness

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

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

 

By John M. de Castro, Ph.D.

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

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

 

Abstract

Purpose of Review

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

Recent Findings

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

Summary

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

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

 

Improve Chronic Fatigue with Mind-Body Practices

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Improve Chronic Fatigue with Mind-Body Practices

 

By John M. de Castro, Ph.D.

 

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

 

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

 

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

 

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

 

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

 

So, improve chronic fatigue with mind-body practices.

 

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

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

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

 

Abstract

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

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

 

Mindfulness is Associated with Improved Symptoms of Schizophrenia

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Mindfulness is Associated with Improved Symptoms of Schizophrenia

 

By John M. de Castro, Ph.D.

 

“schizophrenia patients may benefit from mindfulness-based interventions because they . . . demonstrate strong relationships between mindfulness and psychological constructs related to adaptive functioning.” – Naomi T. Tabak

 

Schizophrenia is the most common form of psychosis. Its effects about 1% of the population worldwide. It appears to be highly heritable and involves changes in the brain. It is characterized by both positive and negative symptoms. Positive symptoms include hallucinations; seeing and, in some cases, feeling, smelling or tasting things that aren’t there, or delusions; unshakable beliefs that, when examined rationally, are obviously untrue. Negative symptoms include a reduced ability to function normally, neglect of personal hygiene, lack of emotion, blank facial expressions, speaking in a monotone, loss of interest in everyday activities, social withdrawal, an inability to experience pleasure, and a lack of insight into their symptoms. The symptoms of schizophrenia usually do not appear until late adolescence or early adulthood.

 

Schizophrenia is very difficult to treat with psychotherapy and is usually treated with antipsychotic drugs. These drugs, however, are not always effective, sometimes lose effectiveness, and can have some difficult side effects. Mindfulness training has been shown to be beneficial for a variety of mental health problems, including psychosis. Mindfulness has also been shown to associated with lower symptom severity of schizophrenia. So, it makes sense to study the relationships of mindfulness with the symptoms of schizophrenia.

 

In today’s Research News article “The Relationship Between Mindfulness, Depression, Anxiety, and Quality of Life in Individuals With Schizophrenia Spectrum Disorders.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.708808/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1721400_a0P58000000G0YfEAK_Psycho_20210909_arts_A ) Bergmann and colleagues recruited patients who were diagnosed with schizophrenia and measured them for mindfulness, anxiety, depression, perceived stress, and quality of life.

 

They found that the higher the levels of mindfulness, the lower the levels of anxiety, depression, and perceived stress and the higher the levels of quality of life. In addition, they found that the higher the levels of anxiety, depression, and perceived stress the lower the levels of quality of life. A mediation analysis found that mindfulness was positively related to quality of life directly and also indirectly by being associated with lower levels of anxiety and depression that were in turn associated with higher quality of life.

 

This study is correlational and as such causation cannot be determined. But, previous controlled research has demonstrated the mindfulness training produces lower levels of anxiety and depression and higher levels of quality of life. So the present results are likely due to causal effects of mindfulness. Hence, being mindful improves quality of life and decreases anxiety and depression which then also improve quality of life. These are similar findings to those seen in healthy individuals. So, the present findings suggest that mindfulness affects people with schizophrenia in a similar fashion. They further suggest that mindfulness training might improve the psychological health and well-being of patients with schizophrenia.

 

So, mindfulness is associated with improved symptoms of schizophrenia.

 

“mindfulness-based interventions for psychotic symptoms can afford people a greater acceptance and insight into their experiences. They can also reduce the symptoms of anxiety and depression which often accompany, and may exacerbate, psychotic disorders.” – Adrianna Mendrek

 

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

 

Bergmann N, Hahn E, Hahne I, Zierhut M, Ta TMT, Bajbouj M, Pijnenborg GHM and Böge K (2021) The Relationship Between Mindfulness, Depression, Anxiety, and Quality of Life in Individuals With Schizophrenia Spectrum Disorders. Front. Psychol. 12:708808. doi: 10.3389/fpsyg.2021.708808

 

Background: Schizophrenia spectrum disorders (SSD) are frequently accompanied by comorbid depressive and anxiety symptoms, as well as impaired quality of life (QoL). A growing body of evidence has demonstrated the relevance of mindfulness for SSD in recent years. The study examined the association between mindfulness, depression, anxiety, and QoL.

Materials and Methods: A total of 83 participants with SSD were recruited at the in- and outpatient psychiatric hospital care. Participants completed the Southampton Mindfulness Questionnaire, Comprehensive Inventory for Mindful Experiences, and Freiburger Mindfulness Inventory, the Depression, Anxiety, Stress Scale to assess depression and anxiety, and the WHO-QoL Questionnaire. Multiple regression analyses examined the relationship between mindfulness and QoL and the mediating role of depression and anxiety.

Results: Mindfulness had a significant statistical positive effect on QoL domains physical health, psychological, and environmental QoL in patients with SSD. Depression was identified as a significant mediator of this relationship.

Conclusion: This study provides novel insight into mindfulness’ mechanisms and paves the way for a process-oriented approach to treat SSD. The results provide first evidence for the process-based value of mindfulness for SSD; future studies can focus on the role of mindfulness for central therapeutic processes of change by employing longitudinal designs.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.708808/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1721400_a0P58000000G0YfEAK_Psycho_20210909_arts_A

 

Improve Psychological Well-Being and Sleep in Police with Mindfulness

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Improve Psychological Well-Being and Sleep in Police with Mindfulness

 

By John M. de Castro, Ph.D.

 

“increased mindfulness was related to increased resilience and decreased burnout among police officers.” – John Kim

 

Policing is a very stressful occupation. Stress in police can result from role conflicts between serving the public, enforcing the law, and upholding ethical standards and personal responsibilities as spouse, parent, and friend. Stress also results from, threats to health and safety, boredom, responsibility for protecting the lives of others, continual exposure to people in pain or distress, the need to control emotions even when provoked, the presence of a gun, even during off-duty hours, and the fragmented nature of police work, with only rare opportunities to follow cases to conclusion or even to obtain feedback or follow-up information.

 

This stress can have serious consequences for the individual and in turn for society. Police officers have one of the highest suicide rates in the nation, possibly the highest. They have a high divorce rate, about second in the nation. They are problem drinkers about twice as often as the general population. This is a major problem as stress and the resultant complications can impact job performance, which sometimes involve life or death situations.

 

Mindfulness training has been shown to improve the physiological and psychological responses to stress and it has been found to reduce burnout in first responders. So, it is likely that mindfulness training with police can help them cope with the stress and thereby improve their psychological well-being.

 

In today’s Research News article “The Impact of Mindfulness Training on Police Officer Stress, Mental Health, and Salivary Cortisol Levels.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.720753/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1721400_a0P58000000G0YfEAK_Psycho_20210909_arts_A ) Grupe and colleagues recruited police officers and randomly assigned them to either a wait-list control condition or to receive 18 hours over 8 weeks of mindfulness training. The program was based upon the Mindfulness-Based Stress Reduction (MBSR) program. They were measured before and after training and 3 months later for stress, mental health, physical health, anxiety, depression, fatigue, sleep disturbances, ability to participate in social roles and activities, physical function, pain interference, and pain intensity, sleep, alcohol use, burnout, and work limitations. They also had blood and hair samples collected for analysis of levels of cortisol and markers of inflammation.

 

They found that in comparison to baseline and the wait-list control group, the police who received mindfulness training had significantly lower levels of perceived stress, distress, and mental illness symptoms. These improvements were maintained at the 3-month follow up. Sleep quality was significantly improved, and cortisol levels were lower at the 3-month follow up.

 

The comparison, control, condition was a wait-list control which is passive and doesn’t control for many confounding factors such as expectancy, experimenter bias, and attentional effects. But previous controlled research has shown that mindfulness training produces lower levels of stress, distress, anxiety, depression, and cortisol levels, and improved sleep. So, the present findings were likely due to the mindfulness training rather than confounding factors.

 

Policing is a highly stressful difficult job that can have mental health consequences. So, the findings that mindfulness training produces lasting improvements in psychological health in the police are encouraging. They suggest that mindfulness training can help the officers withstand the stress and maintain psychological health and reduce burnout.

 

So, improve psychological well-being and sleep in police with mindfulness.

 

“Meditation is helping police officers to de-escalate volatile situations, improve community relations—and improve their own well-being.” – JILL SUTTIE

 

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

 

Grupe DW, Stoller JL, Alonso C, McGehee C, Smith C, Mumford JA, Rosenkranz MA and Davidson RJ (2021) The Impact of Mindfulness Training on Police Officer Stress, Mental Health, and Salivary Cortisol Levels. Front. Psychol. 12:720753. doi: 10.3389/fpsyg.2021.720753

 

Unaddressed occupational stress and trauma contribute to elevated rates of mental illness and suicide in policing, and to violent and aggressive behavior that disproportionately impacts communities of color. Emerging evidence suggests mindfulness training with police may reduce stress and aggression and improve mental health, but there is limited evidence for changes in biological outcomes or the lasting benefits of mindfulness training. We conducted a randomized controlled trial (RCT) of 114 police officers from three Midwestern U.S. law enforcement agencies. We assessed stress-related physical and mental health symptoms, blood-based inflammatory markers, and hair and salivary cortisol. Participants were then randomized to an 8-week mindfulness intervention or waitlist control (WLC), and the same assessments were repeated post-intervention and at 3-month follow-up. Relative to waitlist control, the mindfulness group had greater improvements in psychological distress, mental health symptoms, and sleep quality post-training, gains that were maintained at 3-month follow-up. Intervention participants also had a significantly lower cortisol awakening response (CAR) at 3-month follow-up relative to waitlist control. Contrary to hypotheses, there were no intervention effects on hair cortisol, diurnal cortisol slope, or inflammatory markers. In summary, an 8-week mindfulness intervention for police officers led to self-reported improvements in distress, mental health, and sleep, and a lower CAR. These benefits persisted (or emerged) at 3-month follow-up, suggesting that this training may buffer against the long-term consequences of chronic stress. Future research should assess the persistence of these benefits over a longer period while expanding the scope of outcomes to consider the broader community of mindfulness training for police.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.720753/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1721400_a0P58000000G0YfEAK_Psycho_20210909_arts_A

 

Improve Graduate Student Emotion Regulation and Reduce Stress with Mindfulness

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Improve Graduate Student Emotion Regulation and Reduce Stress with Mindfulness

 

By John M. de Castro, Ph.D.

 

“graduate students . . . who practiced mindfulness reported a statistically significant reduction in depression and increased self-efficacy, hope and resilience.” – Coleen Flaherty

 

In the modern world education is a key for success. Where a high school education was sufficient in previous generations, a college or graduate degree is now required to succeed in the new knowledge-based economies. There is a lot of pressure on undergraduate and graduate students to excel so that they can get the best jobs after graduation. This stress might in fact be counterproductive as the increased pressure can lead to stress and anxiety which can impede the student’s physical and mental health, well-being, and school performance.

 

Mindfulness training has been shown through extensive research to be effective in improving physical and psychological health and particularly with reducing the physical and psychological reactions to stress and increasing resilience in the face of stress. Indeed, these practices have been found to reduce stress and improve psychological health in college students. It makes sense that mindfulness might be equally effective for graduate students.

 

In today’s Research News article “Emotion Regulation, Stress, and Well-Being in Academic Education: Analyzing the Effect of Mindfulness-Based Intervention.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8382289/ ) Peixoto and colleagues recruited university graduate students and randomly assigned them to receive 8 weekly 2-hour trainings in mindfulness or to a wait-list control condition. They were measured before and after treatment for perceived stress, mindfulness, psychological well-being, and momentary emotions. They also underwent a structured interview on the impressions, beliefs, opinions, and experiences of the participants.

 

They found that in comparison to the baseline and the wait-list control group, the mindfulness trained group had significantly higher mindfulness and psychological well-being and significantly lower perceived stress. Wait-list control conditions do not produce the kinds of expectations that are produced by mindfulness training, and this raises the possibility that the results may be due to confounding factors such as placebo effects, experimenter bias, and attentional effects. But previous controlled research has shown that mindfulness training produces higher psychological well-being and significantly lower perceived stress. So, it is likely that the benefits observed in the present study were due to the mindfulness training.

 

The interviews of the graduate students revealed that the graduate school training process produced ambivalent feelings of joy, satisfaction, and fulfillment, accompanied by anxiety, distress, and insecurity. The ambivalent feelings resulted from the student’s love of their discipline but the problems they have with graduate study with “excess hours of study, poor academic performance evaluations, relationship with advisor, reconciling with one’s personal life, demand for productivity, deadlines, and institutional problems” and financial insecurity and worries about future career prospects.

 

These results suggest that graduate students benefit from mindfulness training, improving their psychological well-being. In the interviews the students reported that the mindfulness training helped them cope with these stresses in their training. These results suggest that the process of graduate school training should be examined to reduce the stresses and worries of the students and that mindfulness training should be incorporated into the training to improve the student’s ability to cope with the situation.

 

So, improve graduate student emotion regulation and reduce stress with mindfulness.

 

“If you are someone struggling with mental health in graduate school, or just feel stressed, mindfulness can help you to focus on the present, remain positive, and feel in control.” – Natalya Ortolano

 

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

 

Santos Alves Peixoto, L., Guedes Gondim, S. M., & Pereira, C. R. (2021). Emotion Regulation, Stress, and Well-Being in Academic Education: Analyzing the Effect of Mindfulness-Based Intervention. Trends in Psychology, 1–25. Advance online publication. https://doi.org/10.1007/s43076-021-00092-0

 

Abstract

Recent studies point to an increase in psychological distress among graduate students. The aim of this study was to analyze the effects of mindfulness practices on emotion regulation, on the perception of stress, and on the psychological well-being of graduate students. Forty-five (45) graduate students participated in the study, divided into an intervention and a control group. Questionnaires were applied for self-assessment of mindfulness, perceived stress, and psychological well-being, in addition to qualitative interviews in the pre- and post-timeframes of a mindfulness-based intervention. Quantitative data were analyzed using ANOVAs for repeated measures, while the interviews were analyzed using the thematic content analysis technique. The results indicated increases in the levels of mindfulness and psychological well-being, and a reduction in perceived stress in the intervention group, post-intervention. The interviews indicated the presence of ambivalent emotions in relation to graduate studies and the development of new strategies to cope with the stress in this work context. The main contribution of the study was to present empirical evidence of the effectiveness of mindfulness practices in the graduate-level education context, allowing students to become more capable of dealing with the challenges of an academic career.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8382289/

 

Improve Athletic Endurance with Mindfulness

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Improve Athletic Endurance with Mindfulness

 

By John M. de Castro, Ph.D.

 

“endurance athletes. In fact, endurance sport could be considered a perfect meditative state to use these techniques, as it encourages a state of flow due to the repetitiveness of marathon running in particular. “ – Charlotte Griffin

 

Athletic performance requires the harmony of mind and body. Excellence is in part physical and in part psychological. That is why an entire profession of Sports Psychology has developed. “In sport psychology, competitive athletes are taught psychological strategies to better cope with a number of demanding challenges related to psychological functioning.” They use a number of techniques to enhance performance including mindfulness training. It has been shown to improve attention and concentration and emotion regulation and reduces anxiety and worry and rumination, and the physiological and psychological responses to stress. As a result, mindfulness training has been employed by athletes and even by entire teams to enhance their performance.

 

In today’s Research News article “On Mindfulness Training for Promoting Mental Toughness of Female College Students in Endurance Exercise.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8410402/ ) Wang and colleagues recruited female college athletes and randomly assigned them to receive once a weeks for 8-weeks of either 90 minutes of mindfulness training or classroom studies. They were measured before and after training for mindfulness and psychological toughness. They then performed an 800-meter run followed by a measure of subjective fatigue.

 

They found that after training there were significant increases in mindfulness and mental toughness (including tenacity, strength, and optimism) in the mindfulness trained group but not the control group. After the 800-meter run there was a significant reduction in perceived exercise intensity in the mindfulness group but not the control group.

 

The results suggest that mindfulness training improves the mental toughness and reduces perceived exercise intensity in female college athletes. The researchers did not explore the mechanisms by which mindfulness produced these benefits but prior research has demonstrated that mindfulness training improves pain tolerance. This may be why the athletes found the 800-meter run to be lower in exercise intensity than the control group.

 

So, improve athletic endurance with mindfulness.

 

“The mindfulness group significantly improved their time to exhaustion, indicating a benefit to endurance exercise performance.” – Training4Endurance

 

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

 

Wang, Y., Tian, J., & Yang, Q. (2021). On Mindfulness Training for Promoting Mental Toughness of Female College Students in Endurance Exercise. Evidence-based complementary and alternative medicine : eCAM, 2021, 5596111. https://doi.org/10.1155/2021/5596111

 

Abstract

Objective

The aim of this study was to examine the promoting effects of mindfulness training on female college students’ mental toughness in endurance exercise.

Methods

A cluster sampling method was used to select 60 female college students as subjects. Based on the body mass index (BMI), stratified randomization was used to divide them into the mindfulness-training group and the control group. Participants in mindfulness-training group had an 8-week mindfulness training, while participants in control group waited. Before and after training, Five Facet Mindfulness Questionnaire (FFMQ) and Connor–Davidson Resilience Scale (CD-RISC) were used for pretest and posttest, and paired t-test and covariance analysis were performed on pretest and posttest between-group data.

Results

(1) Paired t-test results showed the posttest scores (26.67 ± 3.56; 20.97 ± 3.66; 126.53 ± 8.59) of the three dimensions of description, nonresponse and FFMQ total score of the mindfulness-training group were higher than the pretest scores (25.53 ± 3.74; 19.23 ± 3.59; 121.43 ± 6.78). Statistical significance was shown in their differences (t = −2.25; −2.70; −3.25, p < 0.05). However, there was no statistical significance in the pretest and posttest of control group. The covariance analyses showed the posttest scores of the mindfulness-training group in three dimensions of description, nonresponse, and FFMQ were higher than the posttest scores of the control group. Statistical significance was shown in their differences (F = 6.55; 6.08; 5.91; p < 0.05). (2) Paired t-test showed posttest scores (46.50 ± 5.93; 30.40 ± 3.75; 15.00 ± 2.34) were significantly higher than pretest scores (42.60 ± 7.68; 26.50 ± 4.32; 12.87 ± 2.51) in all dimensions of the mental toughness of the mindfulness-training group. Statistical significance was shown in their differences (t = −3.135, −4.765, −4.922, p < 0.01). However, there was no significant difference in the pretest and posttest scores in all dimensions of the mental toughness of the control group. The covariance analysis showed that the posttest scores of all dimensions of the mental toughness of the mindfulness-training group were higher than those of the control group, and the differences were statistically significant (F = 11.133, 12.101, 16.053, all p < 0.001). (3) Paired t-test showed that the posttest score of the mindfulness-training group on exercise intensity perception immediately after 800-meter endurance run (5.67 ± 2.61) was lower than the pretest score (7.03 ± 1.24) and the difference was statistically significant (t = 4.18, p < 0.001), while the difference was not statistically significant in the control group. The covariance analysis showed that the posttest score of the mindfulness-training group on exercise intensity perception was lower than that of the control group, and the difference was statistically significant (F = 15.81, p < 0.001).

Conclusion

Mindfulness training improved the level of female college students’ mindfulness and mental toughness in their endurance sports, while reducing the fatigue feeling of female college students in endurance sports.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8410402/

 

Improve Well-Being of Healthy Individuals with Mindfulness

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Improve Well-Being of Healthy Individuals with Mindfulness

 

By John M. de Castro, Ph.D.

 

“engaging in mindfulness meditation cultivates our ability to both focus and broaden our attention, which is a practical way to elicit psychological well-being.” – Jennifer Wolkin

 

The primary focus of the majority of research on mindfulness has been on its ability to treat mental illness and negative emotional states such as anxiety, depression, and perceived stress. As such, it has been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. But mindfulness training has also been shown to improve health and well-being in healthy individuals.

 

The most commonly used mindfulness technique for the treatment of depression is Mindfulness-Based Cognitive Therapy (MBCT).  MBCT involves mindfulness training, containing sitting and walking meditation and body scan, and cognitive therapy to alter how the patient relates to the thought processes that often underlie and exacerbate psychological symptoms. MBCT was developed to treat mental illness. So, it is not known if it can improve the well-being of healthy individuals.

 

In today’s Research News article “Effectiveness of Mindfulness-Based Cognitive Therapy for Improving Subjective and Eudaimonic Well-Being in Healthy Individuals: A Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.700916/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1714167_a0P58000000G0YfEAK_Psycho_20210831_arts_A ) Kosugi and colleagues recruited healthy adults and randomly assigned them to either a wait-list control condition or to receive 8 weekly, 2-hour group sessions of Mindfulness-Based Cognitive Therapy (MBCT). They were measured before, during, and after training and 8 weeks later for satisfaction with life, flourishing, positive and negative experiences, self-esteem, mindfulness, self-compassion, resilience, anxiety, depression, perceived stress, presenteeism, interoceptive awareness, and quality of life.

 

They found that in comparison to baseline and the wait-list control group, the group that received Mindfulness-Based Cognitive Therapy (MBCT) had significant increases in satisfaction with life, interoceptive awareness, mindfulness, self-compassion, resilience, and work productivity that were maintained 8 weeks after the end of training. Hence, MBCT produced significant improvements in the psychological states of healthy adults. So, MBCT is not only effective in improving the mental health of individuals with mental problems but also can increase the positive psychological states in healthy individuals.

 

This study had a passive comparison (control) condition. This leaves open the possibility that the results were affected by participant expectancies (placebo), experimenter bias, or attentional (Hawthorne) effects. Future research should compare Mindfulness-Based Cognitive Therapy (MBCT) treatment to an active control condition, e.g. exercise to eliminate the possible confounding variables.

 

So, improve well-being of healthy individuals with mindfulness.

 

“The practice of mindfulness is an effective means of enhancing and maintaining optimal mental health and overall well-being, and can be implemented in every aspect of daily living.” – Rezvan Ameli

 

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

 

Kosugi T, Ninomiya A, Nagaoka M, Hashimoto Z, Sawada K, Park S, Fujisawa D, Mimura M and Sado M (2021) Effectiveness of Mindfulness-Based Cognitive Therapy for Improving Subjective and Eudaimonic Well-Being in Healthy Individuals: A Randomized Controlled Trial. Front. Psychol. 12:700916. doi: 10.3389/fpsyg.2021.700916

 

Objectives: Better subjective and eudaimonic well-being fosters better health conditions. Several studies have confirmed that mindfulness-based interventions are effective for improving well-being; however, the samples examined in these studies have been limited to specific populations, and the studies only measured certain aspects of well-being rather than the entire construct. Additionally, few studies have examined the effect of mindfulness-based cognitive therapy on well-being. The present study examines the feasibility of mindfulness-based cognitive therapy and its effectiveness for improving subjective and eudaimonic well-being among community residents.

Methods: The study design featured an 8-week randomized, waiting-list controlled, parallel-group study. 8 weekly mindfulness classes, followed by 2 monthly classes, were provided for healthy individuals aged 20–65 years who had a Satisfaction with Life Scale score of ≤ 24 indicating average to low cognitive aspect of subjective well-being. This trial was registered with the University Hospital Medical Information Network Clinical Trials Registry (ID: UMIN000031885, URL: https://upload.umin.ac.jp/cgi-open-bin/ctr_e/ctr_view.cgi?recptno=R000036376).

Results: The results showed that cognitive aspect of subjective well-being and mindfulness skills were significantly improved at 8 weeks, and this effect was enhanced up to the end of the follow-up period. Positive affective aspect of subjective and eudaimonic well-being were significantly improved at 16 weeks.

Conclusions: Eight weeks of mindfulness-based cognitive therapy with a 2-month follow-up period improves cognitive and affective aspects of subjective and eudaimonic well-being in healthy individuals. The order of improvement was cognitive, positive affective, and eudaimonic well-being. To verify these findings, multi-center randomized controlled trials with active control groups and longer follow-up periods are warranted.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.700916/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1714167_a0P58000000G0YfEAK_Psycho_20210831_arts_A

 

Increase Positive Psychological States with Mindfulness

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Increase Positive Psychological States with Mindfulness

 

By John M. de Castro, Ph.D.

 

“state mindfulness was associated with positive experiences across the three outcomes: higher levels of autonomy, more intense and frequent pleasant affect, and less intense and less frequent unpleasant affect.” – Kirk Warren Brown

 

The primary focus of the majority of research on mindfulness has been on its ability to treat negative emotional states such as anxiety, depression, and perceived stress. As such, it has been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. But mindfulness training has also been shown to improve health and well-being in healthy individuals. Indeed, it is possible that the effectiveness of mindfulness training in relieving mental and physical illness may result from its ability to improve positive psychological states. There is accumulating research. So, it makes sense to review and summarize what has been learned

 

In today’s Research News article “Mindfulness-based positive psychology interventions: a systematic review.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8344333/ ) Allen and colleagues review and summarize the published research studies of the effects of mindfulness-based interventions on positive psychological states. They identified 22 published research studies.

 

They report that the published research found that mindfulness-based interventions significantly increased eudaimonia, well-being, of children, adults, and couples. Mindfulness-based interventions were also found to significantly enhance hedonia, positive emotions (amusement, awe, contentment, joy, gratitude, hope, interest, love, and pride, collectively) and quality of life. They also report that mindfulness training produces significant increases in prosocial behavior, social competence, emotion regulation, flexibility, academic performance, delay of gratification, coping behavior, relaxation, self-compassion, and happiness.

 

Hence, the research published to date supports the conclusion that mindfulness-based interventions improve positive psychological states. So, these interventions are not only useful for the relief of negative psychological states in people who are suffering but can also enhance the psychological well-being of everyone.

 

So, increase positive psychological states with mindfulness.

 

 

“mindfulness is a fundamental part of a broad program of psycho-spiritual development, aiming to help people reach ‘enlightenment’. . .  it may be conceived of as the superlative state of happiness, equanimity and freedom that a human being is capable of experiencing.” – Itai Ivtzan

 

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

 

Allen, J. G., Romate, J., & Rajkumar, E. (2021). Mindfulness-based positive psychology interventions: a systematic review. BMC psychology, 9(1), 116. https://doi.org/10.1186/s40359-021-00618-2

 

Abstract

Background

There are hundreds of mindfulness-based interventions in the form of structured and unstructured therapies, trainings, and meditation programs, mostly utilized in a clinical rather than a well-being perspective. The number of empirical studies on positive potentials of mindfulness is comparatively less, and their known status in academia is ambiguous. Hence, the current paper aimed to review the studies where mindfulness-based interventions had integrated positive psychology variables, in order to produce positive functioning.

Methods

Data were obtained from the databases of PubMed, Scopus, and PsycNet and manual search in Google Scholar. From the 3831 articles, irrelevant or inaccessible studies were eliminated, reducing the number of final articles chosen for review to 21. Interventions that contribute to enhancement of eudaimonia, hedonia, and other positive variables are discussed.

Results

Findings include the potential positive qualities of MBIs in producing specific positive outcomes within limited circumstances, and ascendancy of hedonia and other positive variables over eudaimonic enhancement.

Conclusion

In conclusion, exigency of modifications in the existing MBIs to bring about exclusively positive outcomes was identified, and observed the necessity of novel interventions for eudaimonic enhancement and elevation of hedonia in a comprehensive manner.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8344333/

Improve Psychological Health with Online Mindfulness Training

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Improve Psychological Health with Online Mindfulness Training

 

By John M. de Castro, Ph.D.

 

“Virtual mindfulness is an increasingly accessible intervention available world-wide that may reduce psychological distress.” – Suzan Farris

 

Mindfulness training has been shown through extensive research to be effective in improving physical and psychological health. But the vast majority of the mindfulness training techniques, however, require a trained therapist. This results in costs that many clients can’t afford. In addition, the participants must be available to attend multiple sessions at particular scheduled times that may or may not be compatible with their busy schedules and at locations that may not be convenient. As an alternative, mindfulness training online has been developed. This has tremendous advantages in decreasing costs, making training schedules much more flexible, and eliminating the need to go repeatedly to specific locations. In addition, research has indicated that mindfulness training online can be effective for improving the health and well-being of the participants. The research has been accumulating. So, it makes sense to step back and summarize what has been learned.

 

In today’s Research News article “New Evidence in the Booming Field of Online Mindfulness: An Updated Meta-analysis of Randomized Controlled Trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8329762/ ) Sommers-Spijkerman and colleagues review, summarize, and perform a meta-analysis of the published randomized controlled trials of the effectiveness on online mindfulness training to improve psychological health. They identified 97 randomized controlled trials, including a total of 17,464 participants.

 

They report that the published randomized controlled trials found that online mindfulness training produced significant moderate reductions of perceived stress anxiety and depression and increases in mindfulness and well-being. One to 3 months after training there were still significant reductions in anxiety and depression remaining. Although the effects were larger when comparing online mindfulness training to passive control conditions, they were still present in significant when compared to active control conditions.

 

A very large amount of research has accumulated on the effectiveness of online mindfulness training for psychological health. This meta-analysis revealed that this research clearly demonstrates that online mindfulness training has similar effectiveness as face-to-face mindfulness training in improving psychological health. Hence, online training is safe, effective convenient, scalable, and inexpensive, and doesn’t require a trained therapist making it an excellent option for improving psychological health.

 

So, improve psychological health with online mindfulness training.

 

“The fear, anxiety and stress associated with the COVID-19 pandemic has taken a toll on mental health. But . . . these symptoms may be alleviated through safe and convenient online mindfulness practices.” – Wake Forest Baptist Health

 

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

 

Sommers-Spijkerman, M., Austin, J., Bohlmeijer, E., & Pots, W. (2021). New Evidence in the Booming Field of Online Mindfulness: An Updated Meta-analysis of Randomized Controlled Trials. JMIR mental health, 8(7), e28168. https://doi.org/10.2196/28168

 

Abstract

Background

There is a need to regularly update the evidence base on the effectiveness of online mindfulness-based interventions (MBIs), especially considering how fast this field is growing and developing.

Objective

This study presents an updated meta-analysis of randomized controlled trials assessing the effects of online MBIs on mental health and the potential moderators of these effects.

Methods

We conducted a systematic literature search in PsycINFO, PubMed, and Web of Science up to December 4, 2020, and included 97 trials, totaling 125 comparisons. Pre-to-post and pre-to-follow-up between-group effect sizes (Hedges g) were calculated for depression, anxiety, stress, well-being, and mindfulness using a random effects model.

Results

The findings revealed statistically significant moderate pre-to-post effects on depression (g=0.34, 95% CI 0.18-0.50; P<.001), stress (g=0.44, 95% CI 0.32-0.55; P<.001), and mindfulness (g=0.40, 95% CI 0.30-0.50; P<.001) and small effects on anxiety (g=0.26, 95% CI 0.18-0.33; P<.001). For well-being, a significant small effect was found only when omitting outliers (g=0.22, 95% CI 0.15-0.29; P<.001) or low-quality studies (g=0.26, 95% CI 0.12-0.41; P<.001). Significant but small follow-up effects were found for depression (g=0.25, 95% CI 0.12-0.38) and anxiety (g=0.23, 95% CI 0.13-0.32). Subgroup analyses revealed that online MBIs resulted in higher effect sizes for stress when offered with guidance. In terms of stress and mindfulness, studies that used inactive control conditions yielded larger effects. For anxiety, populations with psychological symptoms had higher effect sizes. Adherence rates for the interventions ranged from 35% to 92%, but most studies lacked clear definitions or cut-offs.

Conclusions

Our findings not only demonstrate that online MBIs are booming but also corroborate previous findings that online MBIs are beneficial for improving mental health outcomes in a broad range of populations. To advance the field of online MBIs, future trials should pay specific attention to methodological quality, adherence, and long-term follow-up measurements.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8329762/

 

Decrease Burnout in Parents During Covid-19 Lockdown with Mindfulness

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Decrease Burnout in Parents During Covid-19 Lockdown with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness can lower stress and anxiety, help with sleep and increase wellbeing. There are also specific benefits of mindfulness for anyone providing care to others.” – Naomi Stoll

 

Parenting can be difficult in the best of times but within a pandemic induced lockdown the pressures on the parents are substantially increased. Burnout can result from the continuing stress. Being mindful or engaging in mindfulness practices can be helpful in coping with the physical and psychological manifestations of stress.  In addition mindfulness can help build empathy, self-compassion, patience, and flexibility that are so important for parenting, resilience to withstand the stresses, and the ability to effectively cope with the strong emotions. Indeed, Mindfulness practices has been shown to help parents cope with the physical and psychological demands of parenting.

 

In today’s Research News article “Self-Compassion and Rumination Type Mediate the Relation between Mindfulness and Parental Burnout.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8393602/ ) Paucsik and colleagues recruited online parents with children during the Covid-19 lockdown. They completed measures twice, separated by a month, of mindfulness practice, mindfulness, self-compassion, rumination, and parental burnout.

 

They found that at time 1 and 2 the higher the levels of parental mindfulness the higher the level of self-compassion and the lower the levels of burnout and rumination and the higher the levels of self-compassion the lower the levels of burnout and rumination. They further show that the higher the levels of mindfulness and self-compassion at time 1 the lower the levels of burnout at time 2 and the higher the levels of rumination at time 1 the higher the levels of burnout at time 2. Mindfulness at time 1 was found to be both directly associated with lower burnout at time 2 and also indirectly by being associated with higher self-compassion and lower ruminations at time 1 which were in turn associated with lower burnout.

 

These results are correlative and as such causation cannot be determined. But past research has demonstrated causal connections between mindfulness and burnout and self-compassion and burnout. So, the current results likely occurred also due to causal connections. Preventing the stress of the Covid-19 lockdown from debilitating parenting and producing burnout is highly important. The present study suggests that mindfulness and self-compassion can perform that role. This further suggests that mindfulness and self-compassion training would be helpful to parents in general and especially helpful during times of stress on the family.

 

So, decrease burnout in parents during Covid-19 lockdown with mindfulness.

 

“Practicing mindfulness is a way to focus on the present, rather than worrying about the past or the future. This is especially important when you’re spending a lot of your time in a caregiving role—you need time to relax your mind and your body.” – Karen Gagliatre

 

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

 

Paucsik, M., Urbanowicz, A., Leys, C., Kotsou, I., Baeyens, C., & Shankland, R. (2021). Self-Compassion and Rumination Type Mediate the Relation between Mindfulness and Parental Burnout. International journal of environmental research and public health, 18(16), 8811. https://doi.org/10.3390/ijerph18168811

 

Abstract

The COVID-19 lockdown increased the day-to-day challenges faced by parents, and thereby may have increased parental burnout risk. Therefore, identifying parental burnout protection factors is essential. This study aimed to assess the protective role of the following factors which can be increased through mindfulness practice: trait mindfulness, self-compassion, and concrete vs. abstract ruminations. A total of 459 parents (Mage = 40; 98.7% female) completed self-reported questionnaires at two-time points to assess the predictive role of mindfulness on parental burnout, self-compassion and rumination type, and the mediating role of self-compassion and rumination type in the relation between mindfulness and parental burnout. Results showed that trait mindfulness, self-compassion, and rumination type at Time 1 predicted levels of parental burnout at Time 2. Self-compassion (indirect effects: b = − 22, 95% CI = [−38, −05], p < 0.01), concrete ruminations (indirect effects: b = −20, 95% CI = [−32, −09], p < 0.001), and abstract ruminations (indirect effects: b = −0.54, 95% CI = [−71, −37], p < 0.001) partially mediated the relation between trait-mindfulness and parental burnout. These findings showed that trait mindfulness, self-compassion, and concrete (vs. abstract) ruminations may help prevent parental burnout in the context of the COVID-19 pandemic. These results contribute to the field of research on parental burnout prevention and will allow for the development of effective approaches to mental health promotion in parents.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8393602/