Mindfulness

Mindfulness Incorporates Psychological Flexibility Which Lessens Post-Traumatic Stress during Covid-19

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Mindfulness Incorporates Psychological Flexibility Which Lessens Post-Traumatic Stress during Covid-19

 

By John M. de Castro, Ph.D.

 

“The measure of intelligence is the ability to change.” ― Albert Einstein

 

Mindfulness training has been shown to be effective in improving physical and psychological health and particularly with the physical and psychological reactions to stress. Mindfulness also decreases the individual’s tendency to use tried and true solutions to problems and thereby improves cognitive and psychological flexibility. Psychological flexibility includes:”(1) acceptance – openness to inner experiencing, (2) defusion – observing feelings and thoughts without attachment, (3) present moment awareness – mindful awareness of the present, (4) self-as-context – flexible self-awareness and perspective taking, (5) values – connection to personal values, (6) committed action – values-guided effective action.” It is clear that there is considerable overlap between the ideas of mindfulness and psychological flexibility. It is possible that many of the effects of mindfulness are actually due to flexibility.  So, there is a need to investigate the relative effectiveness of mindfulness and flexibility on psychological distress.

 

In today’s Research News article “Post-traumatic growth in people experiencing high post-traumatic stress during the COVID-19 pandemic: The protective role of psychological flexibility.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9420208/ ) Landi and colleagues examined Italian survey responses before and after a Covid-19 lockdown measuring psychological flexibility, Post-Traumatic Stress symptoms, and post-traumatic growth.

 

They found that there were significant intercorrelations between the various components of psychological flexibility. They found that for participants who were high in Post-Traumatic Stress symptoms on the pre-lockdown survey, psychological flexibility in the first survey was significantly predictive of post-traumatic growth after the lockdown. Further, for the high traumatic stress participants, psychological flexibility components of present moment awareness, defusion, values, and committed action at the first survey were significantly predictive of post-traumatic growth after the lockdown.

 

So, for flexibility and also mindfulness (present moment awareness) to be beneficial the participants need to have high stress levels to begin with. Those with low stress levels may be capable of post-traumatic growth without additional characteristics. These findings suggest that flexibility and mindfulness mitigate the effects of a Covid-19 lockdown on psychological well-being of people who are experiencing high levels of post-traumatic stress.

 

“When the whole world is entrenched in the bunker of physical and often emotional isolation, only flexibility and ingenuity can revive us to remain grounded and imbibe the bolstering sunlight piercing through the canvas of chaos. (Because the world has corona)” ― Erik Pevernagie

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Landi G, Pakenham KI, Mattioli E, Crocetti E, Agostini A, Grandi S, Tossani E. Post-traumatic growth in people experiencing high post-traumatic stress during the COVID-19 pandemic: The protective role of psychological flexibility. J Contextual Behav Sci. 2022 Oct;26:44-55. doi: 10.1016/j.jcbs.2022.08.008. Epub 2022 Aug 28. PMID: 36060527; PMCID: PMC9420208.

 

Abstract

The COVID-19 pandemic evokes high levels of post-traumatic stress (PTS) in some people as well as positive personal changes, a phenomenon known as post-traumatic growth (PTG). Experiencing an adverse event as traumatic is crucial for triggering PTG, therefore higher PTS is often associated with higher PTG. This longitudinal study examined the protective role of psychological flexibility in fostering PTG in a group of people reporting high PTS related to COVID-19 as compared to those with low PTS. We hypothesized that higher psychological flexibility will be associated with higher PTG in those with high PTS and that psychological flexibility would be unrelated to PTG in those with low PTS. Secondary data analysis was conducted on data from a larger project investigating the psychological impacts of COVID-19. Adult Italians (N = 382) completed online surveys at Time 1 (three months after the first national lockdown, July 2020) and Time 2 (three months later when the number of COVID-19 cases increased, October 2020). Based on the Impact of Event Scale–Revised cut-off score, two PTS groups were identified at Time 2: low PTS (below cut-off) and high PTS (above cut-off). As predicted, moderation analyses showed that after controlling for Time 1 PTS and PTG and confounding variables, Time 1 psychological flexibility was associated with higher Time 2 PTG in the high PTS group, whereas psychological flexibility was unrelated to PTG in the low PTS group. Four psychological flexibility sub-processes (present moment awareness, defusion, values, committed action) at Time 1 were related to higher Time 2 PTG in only the high PTS group. Findings advance understanding of the role of psychological flexibility in trauma reactions and pandemic mental health adjustment. Evidence-based approaches that target psychological flexibility, like Acceptance and Commitment Therapy, are likely to foster PTG and ultimately adjustment in people with high PTS during and after the pandemic.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9420208/

Improve Fibromyalgia Symptoms with Mindfulness

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Improve Fibromyalgia Symptoms with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Talking about our problems is our greatest addiction. Break the habit. Talk about your joys.” — Rita Schiano

 

Fibromyalgia is a mysterious disorder whose causes are unknown. It is very common affecting over 5 million people in the U.S., about 2% of the population with about 7 times more women affected than men. It is characterized by widespread pain, abnormal pain processing, sleep disturbance, and fatigue that lead to psychological distress. Fibromyalgia may also have morning stiffness, tingling or numbness in hands and feet, headaches, including migraines, irritable bowel syndrome, sleep disturbances, thinking and memory problems, and painful menstrual periods. The symptoms are so severe and debilitating that about half the patients are unable to perform routine daily functions and about a third have to stop work. Although it is not itself fatal, suicide rates are higher in fibromyalgia sufferers. Clearly, fibromyalgia greatly reduces the quality of life of its’ sufferers.

 

There are no completely effective treatments for fibromyalgia. Symptoms are generally treated with pain relievers, antidepressant drugs and exercise. But these only reduce the severity of the symptoms and do not treat the disease directly. Mindfulness practices have also been shown to be effective in reducing pain from fibromyalgia. The research has been accumulating. So, it makes sense to step back and summarize what has been learned about the effects of mindfulness on the symptoms of fibromyalgia.

 

In today’s Research News article “Research in Mindfulness Interventions for Patients With Fibromyalgia: A Critical Review.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9368585/ ) Leca and colleagues review and summarize, the published controlled research trials on the effects of mindfulness on the symptoms of fibromyalgia. They identified 7 published controlled trials.

 

They report that mindfulness interventions produced significant reductions in fibromyalgia symptoms and pain, functional impairment, anxiety, depression, distress, and stress, and significant improvements in mental health, quality of life, resilience, emotions, sleep quality, and cognition. Hence, the research found that mindfulness training improves the psychological, and physical symptoms of fibromyalgia.

 

“I’ve seen better days, but I’ve also seen worse. I don’t have everything that I want, but I do have all I need. I woke up with some aches and pains, but I woke up. My life may not be perfect, but I am blessed.” — Unknown

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Leça S, Tavares I. Research in Mindfulness Interventions for Patients With Fibromyalgia: A Critical Review. Front Integr Neurosci. 2022 Jul 28;16:920271. doi: 10.3389/fnint.2022.920271. PMID: 35965601; PMCID: PMC9368585.

 

Abstract

Fibromyalgia is one of the most common causes of widespread chronic pain. It has a huge impact on the quality of life, namely because it appears earlier in life than most of the chronic pain conditions. Furthermore, emotional-cognitive distress factors, such as depression and anxiety, are a common feature in patients with fibromyalgia. The neurobiological mechanisms underlying fibromyalgia remain mostly unknown. Among non-pharmacological treatments, cognitive-behavioral therapy has been used during the last decade, namely with the enrolment of patients in programs of mindfulness-based stress reduction (MBSR) and in mindfulness-based interventions (MBI). We critically analyzed the literature to search for scientific evidence for the use of MBI in fibromyalgia. The studies were evaluated as to several outcomes of fibromyalgia improvement along with aspects of the study design which are currently considered relevant for research in mindfulness. We conclude that despite the sparsity of well-structured longitudinal studies, there are some promising results showing that the MBI are effective in reducing the negative aspects of the disease. Future design of studies using MBI in fibromyalgia management should be critically discussed. The importance of active controls, evaluation of sustained effects along with investigation of the subserving neurobiological mechanisms and detailed reports of possible adverse effects should be considered.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9368585/

Mindfulness Reduces the Ability of Anxiety to Affect Student Performance

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Mindfulness Reduces the Ability of Anxiety to Affect Student Performance

 

By John M. de Castro, Ph.D.

 

“Let the fears arise, but also let them go. After you make the catalog, look at each fear, each anxious moment, and then let it go on its way.” – Carolyn Gimian

 

The COVID-19 pandemic has challenged the mental and physical health of the population. It has created intense stress both for frontline workers but also for people simply isolating at home. It also affects students’ performance in school. So, there is a need to find ways to improve psychological well-being during the pandemic. Mindfulness is known to decrease the psychological and physical responses to stress. So, mindfulness may be helpful in developing students’ capacities to cope with the mental and physical challenges resulting from the COVID-19 pandemic.

 

In today’s Research News article “Impact of fear of COVID-19 on students’ performance, moderating role of mindfulness: HSK students’ perception-based view.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9677726/ ) Meiyi and colleagues recruited college students and had them complete measures of mindfulness, fear of Covid-19, anxiety, and student performance.

 

They found that mindfulness was associated with lower fear of Covid-19 and anxiety, and higher levels of student performance. In addition, with students high in mindfulness anxiety had a smaller effect on student performance. Hence, mindfulness improves student performance directly and also by lowering fear of Covid-19 and anxiety which interfere with student performance. Mindfulness also appears to moderate the impact of anxiety on student performance.

 

So, mindfulness improves college student performance both directly and indirectly by its associations with lower fear of Covid-19 and anxiety.

 

“The only way to ease our fear and be truly happy is to acknowledge our fear and look deeply at its source. Instead of trying to escape from our fear, we can invite it up to our awareness and look at it clearly and deeply.” ― Thích Nhất Hạnh

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Meiyi Z, Liu Y. Impact of fear of COVID-19 on students’ performance, moderating role of mindfulness: HSK students’ perception-based view. Front Public Health. 2022 Nov 7;10:967125. doi: 10.3389/fpubh.2022.967125. PMID: 36420013; PMCID: PMC9677726.

 

Abstract

COVID-19 created difficulties and problems in almost everyone’s daily life routine. Educational institutions too had to reschedule their academic activities. This shift caused attitudinal and behavioral changes in students’ learning patterns. Using stress theory, the present study tries to determine the association of fear of COVID-19 with students’ performance. In addition, the present study also attempts to check the impact of fear of COVID-19 on anxiety. Further, this study tries to find the association of anxiety with students’ performance. This study also attempts to determine the mediating role of anxiety and the moderating role of mindfulness. For empirical investigation, the current study collected data from 320 HSK students from different colleges and universities in China. The present study applied partial least square structural equation modeling for the empirical investigation of hypotheses by using Smart-PLS software. The present study’s findings confirmed that fear of COVID-19 negatively affects students’ performance, and it positively correlates with anxiety. The study’s outcomes revealed that anxiety negatively affects students’ performance. The outcomes also confirmed that anxiety negatively mediates the relationship between fear of COVID-19 and students’ performance. The present study’s findings acknowledged that mindfulness does not moderate the relationship between fear of COVID-19 and student performance and has a positive moderation between anxiety and student performance. The present study offers important practical, theoretical, and managerial implications.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9677726/

 

Reduce Fatigue in Women with Cancer with Mindfulness

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Reduce Fatigue in Women with Cancer with Mindfulness

 

By John M. de Castro, Ph.D.

 

“The soul always knows what to do to heal itself. The challenge is to silence the mind.” – Caroline Myss

 

Receiving a diagnosis of cancer has a huge impact on most people. Feelings of depression, anxiety, and fear are very common and are normal responses to this life-changing and potentially life-ending experience. But cancer diagnosis is not necessarily a death sentence. Over half of the people diagnosed with cancer are still alive 10 years later and this number is rapidly increasing. But surviving cancer carries with it a number of problems. Anxiety, depression, fatigue, and insomnia are common symptoms in the aftermath of surviving breast cancer. These symptoms markedly reduce the quality of life of the patients.

 

Mindfulness training has been shown to help with cancer recovery and help to alleviate many of the residual physical and psychological symptoms, including fatigue, stress,  sleep disturbance, and anxiety and depression. The research is accumulating. So, it makes sense to summarize what has been learned about mindfulness and fatigue in cancer recovery.

 

In today’s Research News article “Effects of mindfulness-based interventions on fatigue and psychological wellbeing in women with cancer: A systematic review and meta-analysis of randomised control trials.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9828570/ )  McCloy and colleagues review, summarize and perform a meta-analysis of the published randomized controlled trials on the effects of mindfulness training in treating the fatigue after cancer recovery in women. They identified 21 published research studies including a total of 2326 patients. The majority of the studies employed Mindfulness-Based Stress Reduction (MBSR) training and the primary diagnosis was breast cancer.

 

They report that the published research found that mindfulness training significantly reduced fatigue, anxiety, and depression with large effect sizes. But there were no significant improvements in sleep or quality of life. Hence, there is strong research evidence that mindfulness training is effective in improving the psychological well-being of women cancer survivors.

 

“Mindfulness allows us to watch our thoughts, see how one thought leads to the next, decide if we’re heading down an unhealthy path, and, if so, let go and change directions.” – Sharon Salzberg

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

McCloy K, Hughes C, Dunwoody L, Marley J, Gracey J. Effects of mindfulness-based interventions on fatigue and psychological wellbeing in women with cancer: A systematic review and meta-analysis of randomised control trials. Psychooncology. 2022 Nov;31(11):1821-1834. doi: 10.1002/pon.6046. Epub 2022 Oct 13. PMID: 36221152; PMCID: PMC9828570.

 

Abstract

Background

Cancer diagnosis and treatment can cause fatigue, stress and anxiety which can have a detrimental effect on patients, families and the wider community. Mindfulness‐based interventions appear to have positive effects on managing these cancer‐related symptoms.

Objective

To investigate the efficacy of mindfulness on cancer related fatigue (CRF) and psychological well‐being in female cancer patients.

Methods

Five databases (CINHAL, Ovid Medline, Ovid Psych Info, Scopus, and Cochrane), and two trial registers (WHO and Clinicaltrials.gov) were searched for randomised control trials from inception to April 2021 and updated in August 2022. Meta‐analysis was performed using Review Manager 5.4. The standardised mean difference (SMD) and 95% confidence intervals (CI) were used to determine the intervention effect. Subgroup analysis was performed for adaptation to types of mindfulness, length of intervention and types of comparator used.

Results

Twenty‐one studies with a total of 2326 participants were identified. Mindfulness significantly improved CRF (SMD −0.81, 95% CI −1.17 to −0.44), depression (SMD−0.74, 95% CI −1.08 to −0.39) and anxiety (SMD −0.92, 95% CI −1.50 to −0.33). No effect was observed for quality of life (SMD 0.32, 95% CI −0.13–0.87) and sleep (SMD −0.65, 95% CI −1.34–0.04). Subgroup analysis revealed that there was little difference in SMD for adapted type of mindfulness (p = 0.42), wait list control compared to active comparator (p = 0.05) or length of intervention (p = 0.29).

Conclusion

Mindfulness appears to be effective in reducing CRF and other cancer related symptoms in women. Adaptations to mindfulness delivery did not have negative impact on results which may aid delivery in the clinical settings.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9828570/

 

Improve Emotional Self-Efficacy in Injured Athletes with Mindfulness

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Improve Emotional Self-Efficacy in Injured Athletes with Mindfulness

 

By John M. de Castro, Ph.D.

 

“You have to be able to center yourself, to let all of your emotions go. Don’t forget that you play with your soul as well as your body.” – Kareem Abdul-Jabbar

 

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.

 

Injury is common in competitive athletics. These injuries can produce emotional issues and burnout in athletes. It is not known if mindfulness is helpful to athletes during injury and in returning to competition. In today’s Research News article “Mindfulness and Regulatory Emotional Self-Efficacy of Injured Athletes Returning to Sports: The Mediating Role of Competitive State Anxiety and Athlete Burnout.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9517234/ ) Tang and colleagues recruited injured elite athletes and had them complete a questionnaire measuring mindfulness, burnout, emotional self-efficacy, and competitive state anxiety.

 

They found that for the injured athletes the higher the levels of mindfulness the lower the levels of burnout and competitive state anxiety. In turn, the lower the levels of burnout and competitive state anxiety the higher the levels of emotional self-efficacy. These findings suggest that being mindful aids injured athletes in dealing with the psychological and emotional consequences of injury. In addition, causation cannot be determined in the present study but the results suggest that mindfulness training with injured athletes may aid in their recovery.

 

“The hardest thing, after all the work and all the time spent on training and technique, is just being fully present in the moment.” ― George Mumford

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Tang Y, Liu Y, Jing L, Wang H, Yang J. Mindfulness and Regulatory Emotional Self-Efficacy of Injured Athletes Returning to Sports: The Mediating Role of Competitive State Anxiety and Athlete Burnout. Int J Environ Res Public Health. 2022 Sep 16;19(18):11702. doi: 10.3390/ijerph191811702. PMID: 36141969; PMCID: PMC9517234.

 

Abstract

Usually, both external environmental factors and internal psychological factors affect the self-efficacy of athletes returning to sports after an injury. Based upon COR theory, this study investigated mindfulness interventions’ effects on competitive state anxiety and burnout in injured athletes who are returning to sports. The study was conducted in South China from March to April 2022. The snowball and convenience sampling methods were used to select high-level sports teams’ injured athletes returning to sports, and a questionnaire survey was administered, from which 433 valid samples were obtained. Amos v. 26 was used to analyze the data. The results showed that mindfulness has a significant negative effect on competitive state anxiety and burnout, such that after strengthening the mindfulness intervention, athletes’ competitive state anxiety and burnout decreased and regulatory emotional self-efficacy increased. Further, this study indicated that athletes are prone to negative emotions after injury, and among athletes who returned to sports after injury, those with mindfulness interventions reported lower levels of competitive state anxiety and burnout. Hence, the study demonstrated that mindfulness can improve regulatory emotional self-efficacy in injured athletes who are returning to sports by reducing competitive state anxiety and burnout.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9517234/

 

Improve generalized anxiety disorder with Mindfulness

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Improve generalized anxiety disorder with Mindfulness

 

By John M. de Castro, Ph.D.

 

“You can’t always control what goes on outside. But you can always control what goes on inside.” – Wayne Dyer

 

Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults, or 18% of the population. The sufferer has recurring thoughts, such as impending disaster, that they may realize are unreasonable, but are unable to shake. Anxiety disorders have generally been treated with drugs. But there are considerable side effects, and these drugs are often abused. There are several psychological therapies for anxiety. But, about 45% of the patients treated do not respond to the therapy. So, there is a need to develop alternative treatments. Recently, it has been found that mindfulness training can be effective for anxiety disorders.

 

Mindfulness-Based Cognitive Therapy (MBCT) has been shown to be effective in treating anxiety disorders. MBCT involves mindfulness training, containing sitting, walking and body scan meditations, and cognitive therapy that attempts to teach patients to distinguish between thoughts, emotions, physical sensations, and behaviors, and to recognize irrational thinking styles and how they affect behavior. But it is unclear if MBCT will be effective for generalized anxiety disorder when delivered in a group setting.

 

In today’s Research News article “Effects of group mindfulness-based cognitive therapy and group cognitive behavioural therapy on symptomatic generalized anxiety disorder: a randomized controlled noninferiority trial.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9295460/ ) Jiang and colleagues recruited patients with generalized anxiety disorder and randomly assigned them to receive 8-weekly group sessions along with home practice of either Mindfulness-Based Cognitive Therapy (MBCT) or Cognitive Behavioral Therapy. They were measured before and after treatment and 3 months later for mindfulness, anxiety including psychiatric and somatic anxiety.

 

They found that both treatments successfully produce remission in a number of patients but Mindfulness-Based Cognitive Therapy (MBCT) produced significantly lower clinical symptom severity and significantly greater mindfulness and remissions at the end of therapy than Cognitive Behavioral therapy. But at the 3-month follow up there were no significant differences in remission rates.

 

Hence group-based mindfulness training improves generalized anxiety disorder to a greater extent than cognitive behavioral therapy alone immediately after treatment, but both were similarly effective 3 months later. This suggests that the efficient method of group therapy is effective in treating generalized anxiety disorder.

 

“Our anxiety does not come from thinking about the future, but from wanting to control it.” – Kahlil Gibran

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Jiang SS, Liu XH, Han N, Zhang HJ, Xie WX, Xie ZJ, Lu XY, Zhou XZ, Zhao YQ, Duan AD, Zhao SQ, Zhang ZC, Huang XB. Effects of group mindfulness-based cognitive therapy and group cognitive behavioural therapy on symptomatic generalized anxiety disorder: a randomized controlled noninferiority trial. BMC Psychiatry. 2022 Jul 19;22(1):481. doi: 10.1186/s12888-022-04127-3. PMID: 35854250; PMCID: PMC9295460.

 

Abstract

Background

Mindfulness-based cognitive therapy (MBCT) is a promising alternative treatment for generalized anxiety disorder (GAD). The objective of this study was to examine whether the efficacy of group MBCT adapted for treating GAD (MBCT-A) was noninferior to group cognitive behavioural therapy (CBT) designed to treat GAD (CBT-A), which was considered one of first-line treatments for GAD patients. We also explored the efficacy of MBCT-A in symptomatic GAD patients compared with CBT-A for a variety of outcomes of anxiety symptoms, as well as depressive symptoms, overall illness severity, quality of life and mindfulness.

Methods

This was a randomized, controlled, noninferiority trial with two arms involving symptomatic GAD patients. Adult patients with GAD (n = 138) were randomized to MBCT-A or CBT-A in addition to treatment as usual (TAU). The primary outcome was the anxiety response rate assessed at 8 weeks after treatment as measured using the Hamilton Anxiety Scale (HAMA). Secondary outcomes included anxiety remission rates, scores on the HAMA, the state-trait anxiety inventory (STAI), the Hamilton Depression Scale (HAMD), the Severity Subscale of the Clinical Global Impression Scale (CGI-S), and the 12-item Short-Form Health Survey (SF-12), as well as mindfulness, which was measured by the Five Facet Mindfulness Questionnaire (FFMQ). Assessments were performed at baseline, 8 weeks after treatment, and 3 months after treatment. Both intention-to-treat (ITT) and per-protocol (PP) analyses were performed for primary analyses. The χ2 test and separate two-way mixed ANOVAs were used for the secondary analyses.

Results

ITT and PP analyses showed noninferiority of MBCT-A compared with CBT-A for response rate [ITT rate difference = 7.25% (95% CI: -8.16, 22.65); PP rate difference = 5.85% (95% CI: − 7.83, 19.53)]. The anxiety remission rate, overall illness severity and mindfulness were significantly different between the two groups at 8 weeks. There were no significant differences between the two groups at the 3-month follow-up. No severe adverse events were identified.

Conclusions

Our data indicate that MBCT-A was noninferior to CBT-A in reducing anxiety symptoms in GAD patients. Both interventions appeared to be effective for long-term benefits.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9295460/

Improve Well-Being in Cancer Survivors with Mindfulness

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Improve Well-Being in Cancer Survivors with Mindfulness

 

By John M. de Castro, Ph.D.

 

“You can be a victim of cancer, or a survivor of cancer. It’s a mindset.” — Dave Pelzer

 

Receiving a diagnosis of cancer has a huge impact on most people. Feelings of depression, anxiety, and fear are very common and are normal responses to this life-changing and potentially life-ending experience. But cancer diagnosis is not necessarily a death sentence. Over half of the people diagnosed with cancer are still alive 10 years later and this number is rapidly increasing. But surviving cancer carries with it a number of problems. Anxiety, depression, fatigue and insomnia are common symptoms in the aftermath of surviving breast cancer. These symptoms markedly reduce the quality of life of the patients.

 

Mindfulness training has been shown to help with cancer recovery and help to alleviate many of the residual physical and psychological symptoms, including stress,  sleep disturbance, and anxiety and depression. The research is accumulating. So it makes sense to summarize what has been learned.

 

In today’s Research News article “The effects of mindfulness-based interventions on symptoms of depression, anxiety, and cancer-related fatigue in oncology patients: A systematic review and meta-analysis.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9282451/ ) Chayadi and colleagues review summarize and perform a meta-analysis of the published research studies of  the effectiveness of mindfulness training (Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), or Mindfulness-Based Cancer Recovery (MBCR) on the psychological well-being of cancer patients. They identified 36 published research studies including a total of 1650 cancer patients. Most of the studies employed MBSR.

 

They report that in comparison to baseline and to control conditions, mindfulness training produced significant reductions in anxiety, depression, and fatigue in the cancer patients. These improvements were present immediately after training and 3-months later. Hence, mindfulness training improved the physical and psychological well-being of cancer patients. This suggests that mindfulness training should be incorporated into the routine care of patients with cancer..

 

“Cancer is a journey, but you walk the road alone. There are many places to stop along the way and get nourishment — you just have to be willing to take it.” — Emily Hollenberg

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Chayadi E, Baes N, Kiropoulos L. The effects of mindfulness-based interventions on symptoms of depression, anxiety, and cancer-related fatigue in oncology patients: A systematic review and meta-analysis. PLoS One. 2022 Jul 14;17(7):e0269519. doi: 10.1371/journal.pone.0269519. PMID: 35834503; PMCID: PMC9282451.

 

Abstract

Objective

Mindfulness-based interventions (MBIs) are increasingly being integrated into oncological treatment to mitigate psychological distress and promote emotional and physical well-being. This review aims to provide the most recent evaluation of Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), and Mindfulness-Based Cancer Recovery (MBCR) treatments, in reducing symptoms of depression, anxiety and CRF in oncology populations.

Methods

A search using the following search terms was conducted: (mindful* OR mindfulness* OR mindfulness-based* OR MBI* OR MBCT OR MBSR OR MBCR) AND (Oncol* OR cancer OR neoplasm OR lymphoma OR carcinoma OR sarcoma) to obtain relevant publications from five databases: PsycINFO, PubMed, Embase, and MEDLINE by EC, and ProQuest Dissertations & Theses Global from January 2000 to February 2022. 36 independent studies (n = 1677) were evaluated for their overall effect sizes (using random-effects models), subgroup analyses, and quality appraisals. Evaluations were performed separately for non-randomized (K = 20, n = 784) and randomized controlled trials (K = 16, n = 893).

Results

The results showed that MBIs have significant medium effects in reducing symptoms of depression (Hedges’ g = 0.43), anxiety (Hedges’ g = 0.55) and CRF (Hedges’ g = 0.43), which were maintained at least three months post-intervention. MBIs were also superior in reducing symptoms of anxiety (Hedges’ g = 0.56), depression (Hedges’ g = 0.43), and CRF (Hedges’ g = 0.42) in oncology samples relative to control groups. The superiority of MBIs to control groups was also maintained at least three months post-intervention for anxiety and CRF symptoms, but not for depressive symptoms. The risk of bias of the included studies were low to moderate.

Conclusions

This review found that MBIs reduced symptoms of depression, anxiety and CRF in oncology populations.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9282451/

Mindfulness Increases the Ability to Change Behavior for the Good

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Mindfulness Increases the Ability to Change Behavior for the Good

 

By John M. de Castro, Ph.D.

 

“Training your mind to be in the present moment is the #1 key to making healthier choices.” – Susan Albers

 

Many health problems are behavioral problems or have their origins in maladaptive behavior. This is evident in car accident injuries that are frequently due to behaviors, such as texting while driving, driving too fast or aggressively, or driving drunk. Other problematic behaviors are cigarette smoking, alcoholism, drug use, or unprotected sex. Problems can also be produced by lack of appropriate behavior such as sedentary lifestyle, not eating a healthy diet, not getting sufficient sleep or rest, or failing to take medications according to the physician’s orders.

 

Hence, promoting behavior change to healthy behaviors and eliminating unhealthy ones has the potential to markedly improve health. Mindfulness training has been shown to promote health and improve illness. It is well established that mindfulness can improve healthy behaviors. The research has been accumulating. So, it is reasonable to stop and summarize what has been learned.

 

In today’s Research News article “.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7647439/ ) Schuman-Olivier and colleagues review and summarize the published research studies on the ability of mindfulness training to promote behavior change and also the mechanism by which this is accomplished..

 

They summarize the research as demonstrating that mindfulness training improves self-regulation. This includes improvements in attention, cognitive control, emotion regulation, and self-related processes. These improvements in self-regulation results in an increased ability to change behavior from unhealthy behaviors to more healthy behaviors. This has been shown to be true with substance abuse, eating disorders, tobacco smoking, self-management with chronic diseases, violence, suicide, and self-harm.

 

They conclude that the published research supports the model that mindfulness training increases self-regulation which in turn supports behavior change.

 

“A mind set in its ways is wasted.” – Eric Schmidt

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Schuman-Olivier Z, Trombka M, Lovas DA, Brewer JA, Vago DR, Gawande R, Dunne JP, Lazar SW, Loucks EB, Fulwiler C. Mindfulness and Behavior Change. Harv Rev Psychiatry. 2020 Nov/Dec;28(6):371-394. doi: 10.1097/HRP.0000000000000277. PMID: 33156156; PMCID: PMC7647439.

 

Abstract

Initiating and maintaining behavior change is key to the prevention and treatment of most preventable chronic medical and psychiatric illnesses. The cultivation of mindfulness, involving acceptance and nonjudgment of present-moment experience, often results in transformative health behavior change. Neural systems involved in motivation and learning have an important role to play. A theoretical model of mindfulness that integrates these mechanisms with the cognitive, emotional, and self-related processes commonly described, while applying an integrated model to health behavior change, is needed. This integrative review (1) defines mindfulness and describes the mindfulness-based intervention movement, (2) synthesizes the neuroscience of mindfulness and integrates motivation and learning mechanisms within a mindful self-regulation model for understanding the complex effects of mindfulness on behavior change, and (3) synthesizes current clinical research evaluating the effects of mindfulness-based interventions targeting health behaviors relevant to psychiatric care. The review provides insight into the limitations of current research and proposes potential mechanisms to be tested in future research and targeted in clinical practice to enhance the impact of mindfulness on behavior change.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7647439/

 

Mindfulness Training Alters the Brain to Improve Internally Oriented Attention

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Mindfulness Training Alters the Brain to Improve Internally Oriented Attention

 

By John M. de Castro, Ph.D.

 

“Regular practice of mindfulness can help you grow a wiser, more connected, and stress-proof brain.” – Melanie Greenberg

 

There has accumulated a large amount of research demonstrating that meditation practice has significant benefits for psychological, physical, and spiritual wellbeing. One way that meditation practices may produce these benefits is by altering the brain. Meditation practice appears to mold and change the brain structures and connectivity, producing psychological, physical, and spiritual benefits, especially mindfulness.

 

Meditation practice results in a shift in mental processing. It produces a reduction of mind wandering and self-referential thinking and an increase in attention and higher-level thinking. The neural system that underlie mind wandering is termed the Default Mode Network (DMN) and consists in a set of brain structures including medial prefrontal cortex, posterior cingulate, lateral temporal cortex and the hippocampus. The neural system that underlies executive functions such as attention and higher-level thinking is termed the Central Executive Network (CEN) and includes the dorsolateral prefrontal cortex, posterior parietal cortex, and cingulate cortex. The salience network has been shown to direct attention to significant aspects of the environment. Hence the shift in thought process may well be associated with changes in the relationship of these systems.

 

The evidence of the effects of mindfulness practices on the Default Mode Network (DMN) and the Salience Network has been accumulating. So, it makes sense to summarize what has been learned. In today’s Research News article “Meta-analytic evidence that mindfulness training alters resting state default mode network connectivity.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9293892/ ) Rahrig and colleagues review, summarize, and perform a meta-analysis of the published research on the effects of mindfulness training on brain systems.

 

They identified 12 published research studies. They report that the research studies found that mindfulness training produced increased functional connectivity between the dorsal anterior cingulate cortex a component of the salience network and the posterior cingulate cortex a component of the default mode network. This suggests that mindfulness training increases the attention to significant aspects of internal processes. It can be hypothesized that this results in an internal attention to the internal mental processes of the mind.

 

“How we pay attention to the present moment largely determines the character of our experience, and therefore, the quality of our lives.” – Sam Harris

 

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

Rahrig H, Vago DR, Passarelli MA, Auten A, Lynn NA, Brown KW. Meta-analytic evidence that mindfulness training alters resting state default mode network connectivity. Sci Rep. 2022 Jul 18;12(1):12260. doi: 10.1038/s41598-022-15195-6. PMID: 35851275; PMCID: PMC9293892.

 

Abstract

This meta-analysis sought to expand upon neurobiological models of mindfulness through investigation of inherent brain network connectivity outcomes, indexed via resting state functional connectivity (rsFC). We conducted a systematic review and meta-analysis of rsFC as an outcome of mindfulness training (MT) relative to control, with the hypothesis that MT would increase cross-network connectivity between nodes of the Default Mode Network (DMN), Salience Network (SN), and Frontoparietal Control Network (FPCN) as a mechanism of internally-oriented attentional control. Texts were identified from the databases: MEDLINE/PubMed, ERIC, PSYCINFO, ProQuest, Scopus, and Web of Sciences; and were screened for inclusion based on experimental/quasi-experimental trial design and use of mindfulness-based training interventions. RsFC effects were extracted from twelve studies (mindfulness n = 226; control n = 204). Voxel-based meta-analysis revealed significantly greater rsFC (MT > control) between the left middle cingulate (Hedge’s g = .234, p = 0.0288, I2 = 15.87), located within the SN, and the posterior cingulate cortex, a focal hub of the DMN. Egger’s test for publication bias was nonsignificant, bias = 2.17, p = 0.162. In support of our hypothesis, results suggest that MT targets internetwork (SN-DMN) connectivity implicated in the flexible control of internally-oriented attention.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9293892/

 

Brief Mindfulness Training Improves the Willingness to Help Others.

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Brief Mindfulness Training Improves the Willingness to Help Others.

 

By John M. de Castro, Ph.D.

 

“Never worry about numbers. Help one person at a time and always start with the person nearest you.” – Mother Teresa

 

Homo Sapiens is a very successful species. In part its success has been due to it being a very social species. Members of the species form groups beyond the family unit and work together for the common good. Members also take care of one another. We routinely give to charities which benefit people on the other side of the world. We donate our time as volunteers to build houses for the disadvantaged. We roll down our car windows and hand money to a homeless person on a street corner.  Mindfulness has been shown to increase altruistic behavior. But it is unclear how much training is sufficient to increase the likelihood of helping others.

 

In today’s Research News article “Short Mindfulness Meditation Increases Help-Giving Intention Towards a Stranger in Distress.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9386648/ ) Malin and Gumpel recruited undergraduate students and randomly assigned them to receive 2 30-minute sessions of mindfulness training, lectures on empathy and compassion, or listening to classical music. Before and after training they were measured for mindfulness, empathy, and emotional responses to a stranger in distress. After training they listened to an interview with a student struggling with a chronic illness. Afterwards they were asked if they’d be willing to volunteer to help students with chronic illnesses.

 

They found that after the mindfulness training there were significant increases in mindfulness and willingness to volunteer to help in comparison to the lecture and music groups. These results suggest that a brief mindfulness training is sufficient to increasing helping behavior. Mindfulness appears to increase altruism even with a brief training.

 

“Our prime purpose in this life is to help others. And if you can’t help them, at least don’t hurt them.” – Dalai Lama

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Malin Y, Gumpel TP. Short Mindfulness Meditation Increases Help-Giving Intention Towards a Stranger in Distress. Mindfulness (N Y). 2022;13(9):2337-2346. doi: 10.1007/s12671-022-01963-y. Epub 2022 Aug 18. PMID: 35996549; PMCID: PMC9386648.

 

Abstract

Objectives

Mindfulness practice increases personal well-being, yet its effect on prosocial behaviors is not well-established. Initial studies suggest that an 8-week mindfulness program has a positive effect on help-giving towards a stranger in distress and that a short meditation promotes care towards an ostracized member. This research aims at examining whether a short mindfulness intervention promotes help-giving intention towards a stranger in distress and to understand the role of empathy in this effect.

Methods

A total of 210 undergraduate students were randomly assigned to two sessions of mindfulness practice, music, or lecture control conditions. Participants then listened to a sham interview with a student dealing with a chronic illness and were surveyed on their willingness to volunteer in an organization helping such students. Baseline dispositional empathy and consequent empathic care scales were completed to determine their effect.

Results

A significantly higher percentage of participants were willing to provide help in the mindfulness condition (50.8%), as compared to the music (31.2%) and the lecture (31%) conditions, χ2 (2, N = 189) = 9.51, p = .009. A significantly positive effect of dispositional empathy on empathic care was found in the mindfulness group (b = 1.40, SE = .31, p < .001), but not in the control groups.

Conclusions

This study showed that short mindfulness practice increases help-giving intention as compared to active control groups and moderates the association between dispositional empathy and empathic care. Future research including long-term follow-up will strengthen these findings.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9386648/