Mindfulness

Improve Psychological Well-Being at Work with a Mindfulness App

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Improve Psychological Well-Being at Work with a Mindfulness App

By John M. de Castro, Ph.D.

“Mindfulness is not about living life in slow motion. It’s about enhancing focus and awareness both in work and in life. It’s about stripping away distractions and staying on track with individual, as well as organizational, goals.” Jacqueline Carter

 

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

 

To help overcome unhappiness, stress, and burnout, mindfulness practices have been implemented in the workplace. These mindfulness practices have been shown to markedly reduce the physiological and psychological responses to stress. As a result, it has become very trendy for business to incorporate meditation into the workday to help improve employee well-being, health, and productivity.

 

The vast majority of the mindfulness training techniques, however, require a trained teacher. The participants must be available to attend multiple sessions at particular scheduled times that may or may not be compatible with busy employee schedules and at locations that may not be convenient. As an alternative, apps for smartphones have been developed. These have tremendous advantages in decreasing costs, making training schedules much more flexible, and eliminating the need to go repeatedly to specific locations. But the question arises as to the effectiveness of these apps in inducing mindfulness and reducing stress and improving psychological well-being in employees in real-world work settings.

 

In today’s Research News article “Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6215525/), Bostock and colleagues recruited healthy adults in the workplace and randomly assigned them to either a wait-list control condition or to 45 days of daily mindfulness training with the “Headspace” app for their smartphones. They were measured before and after the intervention and 8 weeks later for blood pressure and daily well-being at 5 different times during the day, psychological well-being, anxiety, depression, job strain, job status, workplace social support, and mindfulness.

 

They found that in comparison to baseline and the wait-list controls the participants who used the mindfulness training app had significantly higher levels of psychological well-being, daily positive emotions, and workplace social support and significantly lower levels of blood pressure, anxiety, depression, and job strain. They found that these benefits only occurred in participants who completed 10 or more practice sessions. Most of these improvements were maintained at the 8-week follow-up.

 

The research design contained a control condition but the condition was not active. This leaves open the possibility of placebo effects, demand characteristics, and experimenter bias. Employees that used the app less than 10 times, however, could be seen as an active control and they did not show improvements. Nevertheless, the results suggest that using a mindfulness training smartphone app can improve the psychological well-being of employees in the workplace. Since they can receive the training at their own convenience and schedule, it is especially applicable to busy real-world work environments. The low cost of this training suggests that it can be used over large numbers of employees, at diverse locations.

 

So, improve psychological well-being at work with a mindfulness app.

 

“mindfulness and mindfulness-based practices improve self-regulation of thoughts, emotions, and behaviors, linking them to both performance and employee well-being in the workplace.” Theresa Glomb

 

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

 

Bostock, S., Crosswell, A. D., Prather, A. A., & Steptoe, A. (2019). Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being. Journal of occupational health psychology, 24(1), 127–138. https://doi.org/10.1037/ocp0000118

 

Abstract

We investigated whether a mindfulness meditation program delivered via a smartphone application (app) could improve psychological well-being, reduce job strain, and reduce ambulatory blood pressure during the workday. Participants were 238 healthy employees from two large UK companies that were randomized to a mindfulness meditation practice app or a wait-list control condition. The app offered 45 pre-recorded 10–20 minute guided audio meditations. Participants were asked to complete one meditation per day. Psychosocial measures, and blood pressure throughout one working day, were measured at baseline and 8 weeks later; a follow-up survey was also emailed to participants 16 weeks after the intervention start. Usage data showed that during the 8-week intervention period, participants randomized to the intervention completed an average of 17 meditation sessions (range 0 to 45 sessions). The intervention group reported significant improvement in well-being, distress, job strain, and perceptions of workplace social support compared to the control group. In addition, the intervention group had a marginally significant decrease in self-measured workday systolic blood pressure from pre to post intervention. Sustained positive effects in the intervention group were found for well-being and job strain at the 16-week follow-up assessment. This trial suggests that short guided mindfulness meditations delivered via smartphone and practiced multiple times per week can improve outcomes related to work stress and well-being, with potentially lasting effects.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6215525/

 

Reduce Burnout in Medical Residents with Mindfulness

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Reduce Burnout in Medical Residents with Mindfulness

 

By John M. de Castro, Ph.D.

 

“while they appreciate the great meaning in their work, clinicians’ ability to disconnect and recharge may be even more critical than it is for others when it comes to how they view work environments and feel as employees.” – David Gregg

 

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

 

Preventing burnout has to be a priority. Unfortunately, it is beyond the ability of the individual to change the environment to reduce stress and prevent burnout. So, it is important that methods be found to reduce the individual’s responses to stress; to make the individual more resilient when high levels of stress occur. Contemplative practices have been shown to reduce the psychological and physiological responses to stress and improve well-being. Indeed, mindfulness has been shown to be helpful in treating and preventing burnout, increasing resilience, and improving sleep. Hence, mindfulness may be a means to reduce burnout and improve well-being in hospital residents.

 

In today’s Research News article “Evidence-Based Interventions that Promote Resident Wellness from the Council of Emergency Residency Directors.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7081870/), Parsons and colleagues review and summarize the published research regarding methods to reduce burnout in medical residents. From this research they formed conclusions  and recommendations.

 

They report that the published studies demonstrate that medical resident burnout is mitigated by interventions that emphasize mindfulness, stress management, and resilience training. The evidence is fairly strong from well conducted controlled trials. It should be noted that mindfulness training improves both stress management and resilience. So, mindfulness training may be the key to all of the effective training strategies. They also report that working conditions tend to produce fatigue and stress that contribute to burnout. Reduction in burnout can be accomplished by adjustments to the work environment including shift scheduling.

 

So, reduce burnout in medical residents with mindfulness.

 

“Research exploring the effects of mindfulness training suggests it produces broad and significant improvements in attributes applicable to patient care and physician well-being.” – American Medical Association

 

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

 

Parsons, M., Bailitz, J., Chung, A. S., Mannix, A., Battaglioli, N., Clinton, M., & Gottlieb, M. (2020). Evidence-Based Interventions that Promote Resident Wellness from the Council of Emergency Residency Directors. The western journal of emergency medicine, 21(2), 412–422. https://doi.org/10.5811/westjem.2019.11.42961

 

Abstract

Initiatives for addressing resident wellness are a recent requirement of the Accreditation Council for Graduate Medical Education in response to high rates of resident burnout nationally. We review the literature on wellness and burnout in residency education with a focus on assessment, individual-level interventions, and systemic or organizational interventions.

Best Practice Recommendations for Individual Interventions

  • Mindfulness training should be incorporated into residency training to improve wellness and reduce burnout (Level 1b, Grade B).
  • Consider incorporating behavioral interventions, such as reframing, self-compassion, and empathy into residency training (Level 4, Grade C)
  • Encourage self-care with respect to physical, psychological, and emotional health. This should include an emphasis on sleep, healthy eating, regular exercise, development of social and professional support networks, PCP visits, resources for substance abuse, and counseling or mentoring programs (Level 4, Grade C)
  • Program faculty should meet privately with residents potentially suffering from burnout to identify the unique causes and appropriate interventions. Close follow-up meetings should assess improvement (Level 4, Grade C)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7081870/

 

Improve Emotion Regulation and Reduce Pain with Mindful Acceptance

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Improve Emotion Regulation and Reduce Pain with Mindful Acceptance

 

By John M. de Castro, Ph.D.

 

“Individuals with minimal mindfulness meditation experience can quickly learn how to moderate their brains’ responses to painful experiences and negative images using a technique called mindful acceptance’” – Christopher Berglund

 

There is an accumulating volume of research findings to demonstrate that mind-body therapies have highly beneficial effects on the health and well-being of humans. Mindfulness practices have been shown to improve emotion regulation producing more adaptive and less maladaptive responses to emotions. In other words, mindful people are better able to experience yet control their responses to emotions. The ability of mindfulness training to improve emotion regulation is thought to be the basis for a wide variety of benefits that mindfulness provides to mental health

Indeed, mindfulness practices are effective in treating pain in adults.

 

We all have to deal with pain. It’s inevitable, but hopefully it’s mild and short lived. For a wide swath of humanity, however, pain is a constant in their lives. Pain involves both physical and psychological issues. The stress, fear, and anxiety produced by pain tends to elicit responses that actually amplify the pain. So, reducing the emotional reactions to pain may be helpful in pain management. Emotional and pain experiences are processed in the nervous system. So, it’s likely that mindfulness practices somehow alters the brain’s processing of emotions and pain.

 

In today’s Research News article “Let it be: mindful acceptance down-regulates pain and negative emotion.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7057281/), Kober and colleagues recruited healthy adults and instructed them to on cue to “react naturally, whatever your response might be” and on another cue to accept. They were instructed for the accept condition to be mindful in the present moment and not judge what is happening but to accept it as it is. They then underwent brain scanning with functional Magnetic Resonance Imaging (fMRI). While in the scanner they were presented with a cue to either react or accept their experience. They were then presented with either neutral or emotionally negative images or a warm or hot thermal stimulus on their forearm. Afterward they rated how negatively they felt.

 

They found that the participants rated the emotionally negative picture and the hot stimulus as more negative than the neutral pictures or warm stimulus. But after the accept cue they reported lower negative ratings to both the negative images and hot stimulus. Hence, expressing an attitude of mindful acceptance produced lesser negative reactions to negative emotional and thermal stimuli.

 

The brain activity to the stimuli revealed that during the accept condition there was less activity in the amygdala than during the react condition. The painful, hot, thermal stimulus produced increased brain activity in widespread regions but during the mindful acceptance condition, the activations were significantly lower. Hence, expressing an attitude of mindful acceptance produced less brain activation to negative stimuli.

 

It should be pointed out that the study design contains considerable demand characteristics. Instructing a participant to take on an attitude of non-judging acceptance cues the participant that less reaction is expected. This demand characteristic may account for the ratings. It is less likely, though, that it could account for differential brain activations. Of course, demand characteristics probably have their effects by altering brain processing of the conditions.

 

Regardless, these findings are interesting and demonstrate that a brief mindfulness instruction is sufficient to alter the participants’ experiences of and the responses of their brains to neutral and negative experiences. In addition, the instruction appears to be sufficient to alter the experience of and brain activity to painful stimuli. This suggest that the mindful acceptance instruction produced an improved ability to regulate emotional reactions and experiences of pain and the brains responses to these conditions.

 

It has been repeatedly demonstrated in prior research that mindfulness improves emotion regulation and reduces pain perception. So, the present findings are compatible with prior findings. The contribution of the present study is the demonstration that a brief instruction and training in taking on an attitude of mindful acceptance is sufficient to produce these effects. It remains for future research to determine if this instruction is sufficient to alter real world reactions.

 

So, improve emotion regulation and reduce pain with mindful acceptance.

 

“The ability to stay in the moment when experiencing pain or negative emotions suggests there may be clinical benefits to mindfulness practice in chronic conditions as well — even without long meditation practice.” – Hedy Kober

 

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

 

Kober, H., Buhle, J., Weber, J., Ochsner, K. N., & Wager, T. D. (2019). Let it be: mindful acceptance down-regulates pain and negative emotion. Social cognitive and affective neuroscience, 14(11), 1147–1158. https://doi.org/10.1093/scan/nsz104

 

Abstract

Mindfulness training ameliorates clinical and self-report measures of depression and chronic pain, but its use as an emotion regulation strategy—in individuals who do not meditate—remains understudied. As such, whether it (i) down-regulates early affective brain processes or (ii) depends on cognitive control systems remains unclear. We exposed meditation-naïve participants to two kinds of stimuli: negative vs. neutral images and painful vs. warm temperatures. On alternating blocks, we asked participants to either react naturally or exercise mindful acceptance. Emotion regulation using mindful acceptance was associated with reductions in reported pain and negative affect, reduced amygdala responses to negative images and reduced heat-evoked responses in medial and lateral pain systems. Critically, mindful acceptance significantly reduced activity in a distributed, a priori neurologic signature that is sensitive and specific to experimentally induced pain. In addition, these changes occurred in the absence of detectable increases in prefrontal control systems. The findings support the idea that momentary mindful acceptance regulates emotional intensity by changing initial appraisals of the affective significance of stimuli, which has consequences for clinical treatment of pain and emotion.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7057281/

 

Improve Depression During the Perinatal Period with Mindfulness

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Improve Depression During the Perinatal Period with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Pregnancy is a challenging terrain for everyone to navigate. And if you are entering that space with some history of depression, it can be particularly challenging.” – Sona Dimidjian

 

The period of pregnancy is a time of intense physiological and psychological change. Anxiety, depression, and fear are quite common during pregnancy. More than 20 percent of pregnant women have an anxiety disorder, depressive symptoms, or both during pregnancy. A debilitating childbirth fear has been estimated to affect about 6% or pregnant women and 13% are sufficiently afraid to postpone pregnancy. It is difficult to deal with these emotions under the best of conditions but in combinations with the stresses of pregnancy can turn what could be a joyous experience of creating a human life into a horrible worrisome, torment.

 

The psychological health of pregnant women has consequences for fetal development, birthing, and consequently, child outcomes. Depression during pregnancy is associated with premature delivery and low birth weight. Hence, it is clear that there is a need for methods to treat depression, and anxiety during pregnancy. Since the fetus can be negatively impacted by drugs, it would be preferable to find a treatment that did not require drugs. Mindfulness training has been shown to improve anxiety and depression normally and to relieve maternal anxiety and depression during pregnancy.

 

Mindfulness practices have been found to help with coping with loss and its consequent grief.  Mindfulness-Based Cognitive Therapy (MBCT) was specifically developed to treat depression. MBCT involves mindfulness training, containing sitting, walking and body scan meditations, and cognitive therapy That is designed to alter how the patient relates to the thought processes that often underlie and exacerbate psychological symptoms.

 

In today’s Research News article “Mindfulness-Based Cognitive Therapy for Perinatal Women with Depression or Bipolar Spectrum Disorder.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021274/), Miklowitz and colleagues recruited women with major depressive or bipolar disorders who were either pregnant, within 1 year postpartum, or trying to get pregnant. They were provided with weekly 2-hour sessions for 8 weeks of Mindfulness-Based Cognitive Therapy (MBCT). They were measured before and after treatment and at 1 and 6 months later for psychological symptom severity, reoccurrence of major depression, mindfulness, and acceptability of treatment.

 

They found that in comparison to baseline, after Mindfulness-Based Cognitive Therapy (MBCT) there were significant reduction in depression and increases in mindfulness. The women on average moved from mildly to minimally depressed categories. These improvements were maintained 1 and 6 months later. The women who had major depressive disorder had significantly greater improvements in depression than the women with bipolar disorder.

 

These results suggest that Mindfulness-Based Cognitive Therapy (MBCT) is an effective treatment for depression in perinatal women with lasting benefits. This should help relieve the women’s suffering and help them to be better mothers to their children. MBCT has been shown to be effective for a wide variety of patients with depression. The present study increases the types of depression that are known to respond positively to MBCT.

 

So, improve depression during the perinatal period with mindfulness.

 

“mindfulness training could help improve mothers’ experience of labor and reduce the likelihood of postpartum depression.” – Jenn Knudsen

 

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

 

Miklowitz, D. J., Semple, R. J., Hauser, M., Elkun, D., Weintraub, M. J., & Dimidjian, S. (2015). Mindfulness-Based Cognitive Therapy for Perinatal Women with Depression or Bipolar Spectrum Disorder. Cognitive therapy and research, 39(5), 590–600. https://doi.org/10.1007/s10608-015-9681-9

 

Abstract

The perinatal period is a high-risk time for mood deterioration among women vulnerable to depression. This study examined feasibility, acceptability, and improvement associated with mindfulness-based cognitive therapy (MBCT) in perinatal women with major depressive disorder (MDD) or bipolar spectrum disorder (BSD). Following a diagnostic evaluation, 39 perinatal women with a lifetime history of MDD (n = 27) or BSD (n = 12) enrolled in an 8-week program of MBCT classes (2 h each) that incorporated meditation, yoga, and mood regulation strategies. Participants were pregnant (n = 12), planning pregnancy (n = 11), or up to 1-year postpartum (n = 16). Participants were self-referred and most had subthreshold mood symptoms. Assessments of depression, (hypo)mania, and anxiety were obtained by interview and self-report at baseline, post-treatment and at 1- and 6-month post-treatment. Women with a history of MDD were more likely to complete the classes than women with BSD. Of 32 women who completed the classes, 7 (21.9 %) had a major depressive episode during the 6-month post-treatment follow-up. On average, participants with MDD reported improvements in depression from pre- to post-treatment. Mood improvement was not observed in the BSD group. In the full sample, improvements in depression symptoms across time points were associated with increasing mindful tendency scores. This study was limited by its uncontrolled design, heterogeneous sample, and questionnaire-based assessment of mindfulness skills. MBCT may be an important component of care for perinatal women with histories of major depression. Its applicability to perinatal women with BSD is unclear.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021274/

 

Reduce Dating Violence Due to Perceived Infidelity with Mindfulness

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Reduce Dating Violence Due to Perceived Infidelity with Mindfulness

 

By John M. de Castro, Ph.D.

 

“It takes patience, mindfulness and knowledge of trauma-informed practices to effectively implement lasting and profound changes to victims of domestic and sexual violence.” – Sara Mahoney

 

Dating should be a time for young people to get together, get to know one another and have fun. But all too often, dating involves violence or aggression. Nearly 1.5 million high school students in the U.S. experience physical abuse from a dating partner each year, 33% are victims of physical, sexual, emotional or verbal abuse from a dating partner, and 10% have been purposefully hit, slapped or physically hurt. Dating violence doesn’t just occur in High School as 43% of college women experience violent or abusive dating behaviors. Sadly, only about a third of the victims ever tell anyone about the abuse. Hence it is important to find ways to prevent dating violence. Mindfulness has potential to reduce dating violence.

 

Dating violence is often linked to suspicions regarding the infidelity of the partner and frequently to alcohol intake. It is not known if mindfulness in some way affects the influence of infidelity suspicion on physical assault. In today’s Research News article “Dispositional Mindfulness as a Moderator of the Relationship Between Perceived Partner Infidelity and Women’s Dating Violence Perpetration. Journal of interpersonal violence.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6944186/), Brem and colleagues investigate the moderating influence of mindfulness on the relationship between perceived infidelity and violence perpetration.

 

They recruited college women who were involved in a romantic relationship. They were asked to complete measures of physical assault perpetration, mindfulness, perceived partner infidelity, and alcohol use. The majority of perceived infidelity reported consisted of their partner “checking out” or flirting with another.

 

They found that the higher the levels of mindfulness, the lower the levels of alcohol use and physical assault. Additionally, they found that the higher the levels of perceived infidelity the higher the levels of alcohol use and physical assault. They also found, taking alcohol intake into account, that the relationship between perceived infidelity and physical assault was significant for women low in mindfulness but not for women high in mindfulness, suggesting a moderating influence of mindfulness.

 

These results are correlational and as such causation cannot be determined. But, it has been demonstrated in previous research that mindfulness produces reductions in violent and aggressive tendencies. So, it is likely that the present findings are due to the causal consequences of mindfulness on violence and aggression. Nevertheless, the results suggest that mindfulness may lower perpetration of physical assault by preventing suspicions regarding infidelity being expressed as physical assault. This in turn suggests that mindfulness training may be useful in reducing violence and aggression in romantic relationships.

 

So, reduce dating violence due to perceived infidelity with mindfulness.

 

“Although they are not designed specifically to reduce incidences of domestic violence, programs that teach people mindfulness and meditation have shown some promise in reducing incidences of violence in several settings.” – Michael Kraut

 

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

 

Brem, M. J., Wolford-Clevenger, C., Zapor, H., Elmquist, J., Shorey, R. C., & Stuart, G. L. (2018). Dispositional Mindfulness as a Moderator of the Relationship Between Perceived Partner Infidelity and Women’s Dating Violence Perpetration. Journal of interpersonal violence, 33(2), 250–267. https://doi.org/10.1177/0886260515604415

 

Abstract

Mindfulness gained increased attention as it relates to aggressive behavior, including dating violence. However, no known studies examined how the combined influences of dispositional mindfulness and perceived partner infidelity, a well-documented correlate of dating violence, relate to women’s dating violence perpetration. Using a sample of college women (N = 203), we examined the relationship between perceived partner infidelity and physical dating violence perpetration at varying levels of dispositional mindfulness, controlling for the influence of alcohol use. Results indicated perceived partner infidelity and dating violence perpetration were positively related for women with low and mean dispositional mindfulness, but not for women with high dispositional mindfulness. These results further support the applicability of mindfulness theory in the context of dating violence. Implications of the present findings provide preliminary support for mindfulness intervention in relationships characterized by infidelity concerns.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6944186/

 

Improve Autism in Adolescents with Mindfulness

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Improve Autism in Adolescents with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness has emerged as a way of treating children and adolescents with conditions ranging from ADHD to anxiety, autism spectrum disorders, depression and stress. And the benefits are proving to be tremendous.” Juliann Garey

 

Autism spectrum disorder (ASD) is a developmental disability that tends to appear during early childhood and affect the individual throughout their lifetime. It affects a person’s ability to communicate, and interact with others, delays learning of language, makes eye contact or holding a conversation difficult, impairs reasoning and planning, narrows and intensifies interests, produces poor motor skills and sensory sensitivities, and is frequently associated with sleep and gastrointestinal problems. ASD is a serious disorder that impairs the individual’s ability to lead independent lives including complete an education, enter into relationships or find and hold employment. Mindfulness training has been shown to be helpful in treating ASD.

 

Providing care for an adolescent with autism can be particularly challenging. These children’s behavior is characterized, in varying degrees, by difficulties in social interaction, verbal and nonverbal communication and repetitive behaviors. These make it difficult to relate to the child and receive the kind of positive feelings that often help to support caregiving. The challenges of caring for a child with autism require that the parent be able to deal with stress, to regulate their own emotions, and to be sensitive and attentive to their child. These skills are exactly those that are developed in mindfulness training. It improves the psychological and physiological responses to stress. It improves emotion regulation. And it improves the ability to maintain attention and focus in the face of high levels of distraction.

 

In today’s Research News article “MYmind: a Concurrent Group-Based Mindfulness Intervention for Youth with Autism and Their Parents.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6945985/), Salem-Guirgis and colleagues recruited youths (aged 12-23 years) with autism and their parents. The youths received a mindfulness training program (MYmind) employing elements of cognitive behavioral therapy, meditation, and yoga while the parents received a mindful parenting program. Training occurred in 9 weekly, 1.5 hour, sessions combined with daily home practice. The youths were measured before and after training and 10 weeks later for autism symptoms, mindfulness, emotion regulation, and mental health including adaptive skills, behavioral symptoms index, externalizing problems, and internalizing problems. Parents were measured for mindfulness, depression, anxiety, stress, and mindful parenting.

 

They found that following the program and at the 10-week follow-up the parents had significant increases in mindfulness and mindful parenting. After the program and at follow-up the parents reported significant improvements in emotion regulation, social motivation, and autism symptoms in the youths, including significant decreases in restrictive and repetitive behaviors. Finally, the youths had significant improvements in emotion regulation, especially the ability to experience positive emotions.

 

It should be noted that there wasn’t a control group. So, conclusions must be tempered with the understanding that there may be confounding factors at work here. Nevertheless, the results suggest that the MYmind program may be effective in improving autism symptoms, behavior, and emotion regulation in autistic youths and improve mindfulness and mindful parenting in their parents. This may be very helpful in improving the youth and the family system needed to deal with autism and markedly improve the lives of the youths and their parents. This justifies performing a large randomized controlled clinical trial in the future.

 

So, improve autism in adolescents with mindfulness.

 

“many parents of children with ASD who engage in a mindfulness-based practice see a decrease in their child’s aggression and challenging behaviors and an improvement in the child’s overall functioning.“ – Katy Oberle

 

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

 

Salem-Guirgis, S., Albaum, C., Tablon, P., Riosa, P. B., Nicholas, D. B., Drmic, I. E., & Weiss, J. A. (2019). MYmind: a Concurrent Group-Based Mindfulness Intervention for Youth with Autism and Their Parents. Mindfulness, 10(9), 1730–1743. https://doi.org/10.1007/s12671-019-01107-9

 

Abstract

Objectives

The current study evaluated the use of MYmind, a concurrent mindfulness program in which youth with autism and their parents simultaneously receive group specific mindfulness training. Youth with autism can experience emotional and behavioral challenges, which are associated with parental stress. Mindfulness-based programs are emerging as a promising support for these challenges, for both children and parents. While two studies have documented the use of concurrent parent-child programs, neither involve control conditions.

Methods

Using a within-subject repeated measures design with a baseline component, 23 parent-child dyads were assessed on mindfulness, mental health, and youth emotion regulation and autism symptoms. Participants also rated their perceived improvement on a social validity questionnaire.

Results

There was improvement in youth autism symptoms, emotion regulation, and adaptive skills, and in parent reports of their own mindfulness following the program. There was also some indication of a waitlist effect for parent mental health, but not for other outcome variables. Participant feedback was mainly positive.

Conclusions

MYmind has the potential to contribute to emotion regulation and adaptability in youth with autism, and mindfulness in parents, though more rigorous controlled trials are needed.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6945985/

 

Improve College Student Well-Being with Online Mindfulness

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Improve College Student Well-Being with Online Mindfulness

 

By John M. de Castro, Ph.D.

 

“Student life can be stressful, but that doesn’t mean students have to let stress take over their lives. By incorporating mindfulness and meditation into daily routines, students can not only relieve the pressure, but also improve their memory, focus and ultimately their grades.” – Kenya McCullum

 

In the modern world education is a key for success. Where a high school education was sufficient in previous generations, a college degree is now required to succeed in the new knowledge-based economies. There is a lot of pressure on university 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 actually 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.

 

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 over the internet have been developed. These have tremendous advantages in decreasing costs, making training schedules much more flexible, and eliminating the need to go repeatedly to specific locations. In addition, research has indicated that mindfulness training online can be effective for improving the health and well-being of the participants.

 

In today’s Research News article “An Eight-Week, Web-Based Mindfulness Virtual Community Intervention for Students’ Mental Health: Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7055779/) Ahmad and colleagues examine the effectiveness of an online mindfulness virtual community to improve well-being in college students. They recruited college students and randomly assigned them to a wait list control condition or to receive an 8-week web-based program called Mindfulness Virtual Community that was developed to specifically address the students’ needs. It was implemented in either a full or partial version. The full Mindfulness Virtual Community included 12 modules of mindfulness practice and psychoeducation for student-specific stresses, discussion forums, and group live videoconferences. The partial version contained only the 12 modules. They were measured at baseline and in the middle and end of the 8-week program for anxiety, depression, stress, quality of life, life satisfaction, and mindfulness. They also self-reported their perceived academic performance and class absences.

 

They found that in comparison to baseline and the wait list control condition, both the full and partial Mindfulness Virtual Community interventions produced significant reductions in depression, perceived stress, and self-reported absences and significant increases in mindfulness, quality of life, and self-reported academic performance. Only the partial Mindfulness Virtual Community produced a significant reduction in anxiety.

 

These are encouraging results that suggest that a student-centered mindfulness training over the internet can be effective in improving the mental health of college students and perhaps their performance in school. College life can be difficult and stressful for the students with difficult adjustments and pressure to perform. The fact that mindfulness training can be of help in reducing the perceived levels of stress and improve the psychological health of the students may be very important for their eventual success. Indeed, their self-reported academic performance improved and they self-reported fewer absences, suggesting just such an improvement in success occurred.

 

The facts that this program was web-based and that the presentation of the video modules alone was effective indicates that this program can be implemented inexpensively to large numbers of students even in different colleges over wide geographical regions. Since it is web based the students can conveniently schedule this participation within their busy schedules. In addition, the training can occur anywhere. Hence, web-based mindfulness training may be an almost ideal solution to the psychological health problems encountered by college students.

 

So, improve college student well-being with online mindfulness.

 

“Learning how to meditate and be more mindful was one of the best things I’ve done as a student here. I’ve struggled with anxiety for many years, and became really overwhelmed by everything by my sophomore year. My grades started to fall as I slept less and tried to take on more and more. I’m so thankful for the skills I learned in this class. It’s not only made me a better student, but it’s also made me a happier person!”

 

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

 

Ahmad, F., El Morr, C., Ritvo, P., Othman, N., Moineddin, R., & MVC Team (2020). An Eight-Week, Web-Based Mindfulness Virtual Community Intervention for Students’ Mental Health: Randomized Controlled Trial. JMIR mental health, 7(2), e15520. https://doi.org/10.2196/15520

 

Abstract

Background

Innovative interventions are needed to address the increasing mental health needs of university students. Given the demonstrated anxiolytic and antidepressant benefits of mindfulness training, we developed an 8-week, Web-based Mindfulness Virtual Community (MVC) intervention informed by cognitive behavioral therapy (CBT) constructs.

Objective

This study investigated the efficacy of the MVC intervention in reducing symptoms of depression, anxiety, and stress among undergraduate students in Toronto, Canada. The secondary outcomes included quality of life, life satisfaction, and mindfulness.

Methods

The first 4 weeks of the full MVC intervention (F-MVC) comprised: (1) 12 video-based modules with psycho-education on students’ preidentified stressful topics and topically applied mindfulness practice; (2) anonymous peer-to-peer discussion forums; and (3) anonymous, group-based, professionally guided, 20-min live videoconferences. The second 4 weeks of F-MVC involved access only to video-based modules. The 8-week partial MVC (P-MVC) comprised 12 video-based modules. A randomized controlled trial was conducted with 4 parallel arms: F-MVC, P-MVC, waitlist control (WLC), and group-based face-to-face CBT; results for the latter group are presented elsewhere. Students recruited through multiple strategies consented and were randomized: WLC=40; F-MVC=40, P-MVC=39; all learned about allocation after consenting. The online surveys at baseline (T1), 4 weeks (T2), and 8 weeks (T3) included the Patient Health Questionnaire-9 item, Beck Anxiety Inventory, Perceived Stress Scale, Quality of Life Scale, Brief Multi-Dimensional Students Life Satisfaction Scale, and Five-Facet Mindfulness Questionnaire. Analyses employed generalized estimation equation methods with AR(1) covariance structures and were adjusted for possible confounders (gender, age, birth country, paid work, unpaid work, physical activities, self-rated health, and mental health counseling access).

Results

Of the 113 students who provided T1 data, 28 were males and 85 were females with a mean age of 24.8 years. Participants in F-MVC (n=39), P-MVC (n=35), and WLC (n=39) groups were similar in sociodemographic characteristics at T1. At T3 follow-up, per adjusted comparisons, there were statistically significant reductions in depression scores for F-MVC (score change −4.03; P<.001) and P-MVC (score change −4.82; P<.001) when compared with WLC. At T3, there was a statistically significant reduction in anxiety scores only for P-MVC (score change −7.35; P=.01) when compared with WLC. There was a statistically significant reduction in scores for perceived stress for both F-MVC (score change −5.32; P<.001) and P-MVC (score change −5.61; P=.005) compared with WLC. There were statistically significant changes at T3 for quality of life and mindfulness for F-MVC and P-MVC vs WLC but not for life satisfaction.

Conclusions

Internet-based mindfulness CBT–based interventions, such as F-MVC and P-MVC, can result in significant reductions in symptoms of depression, anxiety, and stress in a student population. Future research with a larger sample from multiple universities would more precisely test generalizability.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7055779/

 

Mindfulness is Associated in Improved Emotion Regulation with Mothers

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Mindfulness is Associated in Improved Emotion Regulation with Mothers

 

By John M. de Castro, Ph.D.

 

“With [Mindfulness Meditation] training or practice . .  we become more able to allow disturbing emotions and thoughts to pass through awareness. We develop the ability to NOT act or react to every emotion or thought we have.” – Timothy Pychyl

 

There has accumulated a large amount of research demonstrating that mindfulness has significant benefits for psychological, physical, and spiritual wellbeing. It has been shown to improve emotions and their regulation. Practitioners demonstrate more positive and less negative emotions and the ability to fully sense and experience emotions, while responding to them in appropriate and adaptive ways. In other words, mindful people are better able to experience yet control their responses to emotions. The ability of mindfulness training to improve emotion regulation is thought to be the basis for a wide variety of benefits that mindfulness provides to mental health and the treatment of mental illness especially depression and anxiety disorders.

 

One way that meditation practices may produce these benefits is by altering the brain. The nervous system is a dynamic entity, constantly changing and adapting to the environment. It will change size, activity, and connectivity in response to experience. These changes in the brain are called neuroplasticity. Over the last decade neuroscience has been studying the effects of contemplative practices on the brain and has identified neuroplastic changes in widespread areas. In other words, mindfulness appears to mold and change the brain, producing psychological, physical, and spiritual benefits.

 

The majority of studies examining brain responses to emotional stimuli employ relatively artificial materials such as emotion laden pictures of scenes independent of the participant’s actual environment and are not related to the actual experiences of the participants. It is important to investigate how mindfulness affects the individual’s emotions and the brains responses to emotional stimuli related to the everyday experiences of the individual.

 

In today’s Research News article “Mindfulness-related differences in neural response to own infant negative versus positive emotion contexts.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6969079/), Laurent and colleagues recruited mothers of 3-month old infants. The had them complete a measure of mindfulness that included observing, describing, acting with awareness, non-reacting, and non-judging facets. They collected videos of the mothers engaged with peekaboo with their infants (positive emotions) and holding the infant’s arms to their sides (negative emotions) and presented them while the mothers underwent functional Magnetic Resonance Imaging (fMRI) of their brains.

 

They found that the mothers’ showed greater activation of the brain in general to the positive (peekaboo) own-infant video than to the negative (arm restraint video). Of the facets of mindfulness, mother who were high in nonreactivity and non-judging had greater brain activations to the own-infant peekaboo video than the arm restraint video. These activations occurred in widespread areas of their brains.

 

These results are interesting and suggest that mothers who are mindful, especially with nonreactivity and non-judging, have greater brain activation to seeing positive own-infant scenes than to negative own-infant scenes. This suggests that mindfulness is related to increased responses to emotionally positive events in their real environments than to emotionally negative events. This may explain the improved moods of mindful people. Their brains are tuned to positivity.

 

So, mindfulness is associated in improved emotion regulation with mothers.

 

“The appearance of things change according to the emotions and thus we see magic and beauty in them, while the magic and beauty are really in ourselves.” – Kahlil Gibran

 

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

 

Laurent, H. K., Wright, D., & Finnegan, M. (2018). Mindfulness-related differences in neural response to own infant negative versus positive emotion contexts. Developmental cognitive neuroscience, 30, 70–76. https://doi.org/10.1016/j.dcn.2018.01.002

 

Abstract

Mindfulness is thought to promote well-being by shaping the way people respond to challenging social-emotional situations. Current understanding of how this occurs at the neural level is based on studies of response to decontextualized emotion stimuli that may not adequately represent lived experiences. In this study, we tested relations between mothers’ dispositional mindfulness and neural responses to their own infant in different emotion-eliciting contexts. Mothers (n = 25) engaged with their 3-month-old infants in videorecorded tasks designed to elicit negative (arm restraint) or positive (peekaboo) emotion. During a functional MRI session, mothers were presented with 15-s clips from these recordings, and dispositional mindfulness scores were used to predict their neural responses to arm restraint > peekaboo videos. Mothers higher in nonreactivity showed relatively lower activation to their infants’ arm restraint compared to peekaboo videos in hypothesized regions—insula and dorsal prefrontal cortex—as well as non-hypothesized regions. Other mindfulness dimensions were associated with more limited areas of lower (nonjudgment) and higher (describing) activation in this contrast. Mothers who were higher in mindfulness generally activated more to the positive emotion context and less to the negative emotion context in perceptual and emotion processing areas, a pattern that may help to explain mindfulness-related differences in well-being.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6969079/

Reduce Sedentariness with Mindfulness

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Reduce Sedentariness with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness- and acceptance-based practices can help exercisers establish the consistent, high-quality exercise practices required to experience the health benefits of exercise and physical activity.” – R. Shangraw

 

We tend to think that illness is produced by physical causes, disease, injury, viruses, bacteria, etc. But many health problems are behavioral problems such as sedentary lifestyle. Promoting exercise and reducing sedentariness has the potential to markedly improve health. Mindfulness training also has been shown to promote health and improve illness. Mindfulness and exercise, though, are not entirely independent. Research has been accumulating on the relationship between mindfulness and exercise. It makes sense, then, to summarize what has been learned.

 

In today’s Research News article “Exploring the Use of Meditation as a Valuable Tool to Counteract Sedentariness.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00299/full), Bigliassi and colleagues review and summarize the published research literature on the relationship of mindfulness with physical exercise,

 

They report that the published research has found that mindfulness increases physical activity in both normal, overweight and obese individuals. They also report that mindfulness increases self-compassion and it, in turn, increases the likelihood of engagement or reengagement in exercise. Mindfulness appears to facilitate exercise in active individuals by increasing sensory awareness of interoceptive and exteroceptive stimuli, making exercise more enjoyable. It can also improve mood and decrease anxiety which in turn reduces some emotional impediments to engaging in exercise. In addition, mindfulness reduces pain sensitivity which can improve engagement in high intensity exercises.

 

Both mindfulness and exercise are known to promote mental and physical health. The review suggests that they act synergistically with mindfulness making engaging in exercise more likely, increasing the sensory awareness of the exercise, reducing negative emotional impediments to exercise, increasing self-compassion, reducing the pain during exercise, and increasing the likelihood of reengagement in exercise after a lapse. Hence, mindfulness has beneficial effects to promote exercise, reducing sedentariness, and promoting health and well-being.

 

So, reduce sedentariness with Mindfulness.

 

“Practicing mindfulness exercises and daily physical activity has been shown repeatedly to help manage stress and depression, and promote mental balance and happiness.” – Defeat Diabetes Foundation

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Bigliassi M and Bertuzzi R (2020) Exploring the Use of Meditation as a Valuable Tool to Counteract Sedentariness. Front. Psychol. 11:299. doi: 10.3389/fpsyg.2020.00299

 

Some forms of meditation have been recently proposed as effective tools to facilitate the handling of undesired thoughts and reappraisal of negative emotions that commonly arise during exercise-related situations. The effects of meditation-based interventions on psychological responses could also be used as a means by which to increase exercise adherence and counteract the detrimental consequences of sedentariness. In the present article, we briefly describe the effects of meditation on physical activity and related factors. We also propose a theoretical model as a means by which to further understanding of the effects of meditation on psychological, psychophysical, and psychophysiological responses during exercise. The results of very recent studies in the realms of cognitive and affective psychology are promising. The putative psychological mechanisms underlying the effects of meditation on exercise appear to be associated with the interpretation of interoceptive and exteroceptive sensory signals. This is primarily due to the fact that meditation influences the cerebral processing of physical sensations, emotions, and thoughts. In such instances, the bodily and perceptual responses that are commonly reported during exercise might be assuaged during the practice of meditation. It also appears that conscious presence and self-compassion function as an emotional backdrop against which more complex behaviors can be forged. In such instances, re-engagement to physical activity programs can be more effectively achieved through the implementation of holistic methods to treat the body and mind. The comments provided in the present paper might have very important implications for exercise adherence and the treatment of hypokinetic diseases.

https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00299/full

 

Reduce Aggression with Mindfulness

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Reduce Aggression with Mindfulness

 

By John M. de Castro, Ph.D.

 

“young adults who participated in an app-based meditation training were less aggressive after receiving critical feedback, but not less angry. It suggests that being mindful doesn’t interfere with experiencing emotions, but changes how one responds to them.” – AMRA

 

The human tendency to lash out with aggression when threatened was adaptive for the evolution of the species. It helped promote the survival of the individual, the family, and the tribe. In the modern world, however, this trait has become more of a problem than an asset. It results in individual violence and aggression such as physical abuse, fights, road rage, and even murders, and in societal violence such as warfare. It may even be the basis for the horrors of terrorism and mass murder. Obviously, there is a need in modern society to control these violent and aggressive urges.

 

Aggression may, at least in part, be amplified by anger rumination; an uncontrollable, repetitive thinking about anger and its sources. This can produce a downward spiral where people repeatedly think about their anger which, in turn, reinforces the anger making it worse and worse. It is like a record that’s stuck and keeps repeating the same lyrics. It’s replaying a dispute in the individual’s mind. It’s going over their anger, again and again. Fortunately, rumination may be interrupted by mindfulness and mindfulness may improve the individual’s ability to regulate their emotions. This may, in part, be a mechanism by which mindfulness training reduces aggression and hostility. Hence, mindfulness may be an antidote to violent and aggressive urges by interrupting anger rumination and improving emotion regulation.

 

In today’s Research News article “Emotion regulation mediates relationships between mindfulness facets and aggression dimensions.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6916265/), Garofalo and colleagues recruited adult prisoners and a community sample of adult nonoffenders. They then had them complete measures of mindfulness, emotion regulation, and aggressiveness.

 

Correlational analysis revealed that in both the offender and nonoffender samples, the higher the levels of mindfulness, the higher the levels of emotion regulation and the lower the levels of aggressiveness. In addition, the higher the levels of emotion regulation the lower the levels of aggressiveness. Further, structural equation modelling revealed that in both the offender and nonoffender samples that emotion regulation mediated the relationship between mindfulness and aggressiveness. That is, the mindfulness was not associated with aggressiveness directly but rather mindfulness was associated with higher levels of emotion regulation which, in turn, was associated with lower levels of aggressiveness.

 

These findings are correlational and as such causation cannot be determined. But, prior research has shown a causal connection between mindfulness and higher levels of emotion regulation and that emotion regulation has a causal connection to lower aggressiveness and that mindfulness has a causal connection to lower aggressiveness. So, it is likely that the present findings are the results of causal links between mindfulness, emotion regulation, and aggressiveness.

 

Hence, the present results suggest that being mindful goes along with having better ability to regulate emotions and that goes along with less aggressiveness. Emotion regulation is not suppression of emotions rather it is the ability to feel the emotions but not let them dictate behavior; feeling emotions but remaining in control. Thus, the results suggest that aggressiveness may result from uncontrolled reactions to emotions and that mindfulness by improving emotion regulation reduces these responses.

 

It is interesting that the results were exactly the same for both prisoners and nonoffender adults. This suggests that there is nothing special about the mechanisms controlling aggressiveness in prisoners. Rather it would appear that prisoners have a lower level of emotion regulation. This implies that improving mindfulness and emotion regulation in prisoners would lead to greater control and less violence and aggression.

 

So, reduce aggression in with mindfulness.

 

“When any emotion rises up, we tend to first get caught up in it and then act it out, through speech or action. This couldn’t be truer for the heightened emotion of anger. Meditation, though, can teach us how to change a rash, reactive mindset into a more considered, responsive, and productive one.” – Headspace

 

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

 

Garofalo, C., Gillespie, S. M., & Velotti, P. (2020). Emotion regulation mediates relationships between mindfulness facets and aggression dimensions. Aggressive behavior, 46(1), 60–71. doi:10.1002/ab.21868

 

Abstract

Recent years have witnessed an increase of research on socio‐affective factors that can explain individual differences in aggressive tendencies across community and offender populations. Specifically, mindfulness and emotion regulation have emerged as important factors, which could also constitute important prevention and treatment targets. Yet, recent studies have advanced the possibility that mindfulness may also have a “dark” side, being associated with increased levels of aggression‐related variables, especially when accounting for the variance associated with emotion regulation. The present study sought to elucidate relationships among mindfulness, emotion regulation, and aggression dimensions (i.e., verbal and physical aggression, anger, and hostility) across violent offender (N = 397) and community (N = 324) samples. Results revealed expected associations between both mindfulness and emotion regulation and aggression dimensions, such that greater impairments in mindfulness and emotion regulation were related to increased levels of aggression across samples. Further, analyses of indirect effects revealed that a latent emotion dysregulation factor accounted for (i.e., mediated) relationships between mindfulness facets and aggression dimensions in both samples. Previously reported positive associations between the residual variance in mindfulness scales (i.e., controlling for emotion regulation) and aggression‐related variables were not replicated in the current samples. Taken together, findings suggest that mindfulness and emotion regulation have unequivocal relations with lower levels of aggression, and should therefore be considered as relevant targets for prevention and treatment programs aimed at reducing aggressive tendencies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6916265/