contemplative practice

Improve Primary School Students’ Attention and Behavior with Mindfulness

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Improve Primary School Students’ Attention and Behavior with Mindfulness

 

By John M. de Castro, Ph.D.

 

“For kids who have suffered from prolonged stress or trauma, mindfulness seems to offer a way of “short-circuiting” the fight-or-flight response. It helps kids with the greatest self-regulation challenges adapt to slower, more methodical classroom settings.” – Amanda Moreno

 

Childhood is a miraculous period during which the child is dynamically absorbing information from every aspect of its environment. It is here that behaviors, knowledge, skills, and attitudes are developed that shape the individual. But what is absorbed depends on the environment. If it is replete with speech, the child will learn speech, if it is replete with trauma, the child will learn fear, if it is replete with academic skills the child will learn these, and if it is replete with interactions with others, the child will learn social skills.

 

Elementary school environments have a huge effect on development. They are also excellent times to teach children the skills to adaptively negotiate its environment. Mindfulness training in school, at all levels has been shown to have very positive effects. These include academic, cognitive, psychological, and social domains. Importantly, mindfulness training in school appears to improve the student’s self-concept. It also improves attentional ability and reduces stress, which are keys to successful learning in school. Since, what occurs in the early years of school can have such a profound, long-term effect on the child it is important to further study the impact of mindfulness training on the development of thinking skills in elementary school children.

 

In today’s Research News article “The Effect of a Mindfulness-Based Intervention on Attention, Self-Control, and Aggressiveness in Primary School Pupils.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7178275/), Suárez-García and colleagues recruited two 3rd grade primary school classes with children between the ages of 7 to 10 years. One class received 8 weekly mindfulness training sessions with 10 minutes of daily practice. At the end of the 8 weeks of training for the first class, the second class received the mindfulness training. They were measured before and after each intervention for intellectual ability and attentional ability. In addition, the teachers were asked to evaluate the children for attentional problems, self-control deficits, and aggressiveness.

 

They found that in comparison to the control classroom and the baseline the mindfulness trained children had significant reductions in attentional problems and self-control deficits. The second class after their mindfulness training also showed significant reductions in attentional problems and self-control deficits. No significant changes in aggressiveness were observed.

 

The results are similar to findings with adults that mindfulness training improves attention and self-control and that mindfulness training can be successfully implemented in schools producing improvements in attentional ability. The findings that mindfulness training in 3rd grade classrooms can also improve attention and self-control is important as these abilities are essential to the education of the students. The improvements would also contribute to better management of the classroom. Changes in academic progress were not measured. But the results suggest that the children would perform better in school after mindfulness training.

 

So, improve primary school students’ attention and behavior with mindfulness.

 

“for students specifically, mindfulness has been shown to improve cognitive performance, so students can focus and concentrate better.” – Anya Kamenetz

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Suárez-García, Z., Álvarez-García, D., García-Redondo, P., & Rodríguez, C. (2020). The Effect of a Mindfulness-Based Intervention on Attention, Self-Control, and Aggressiveness in Primary School Pupils. International journal of environmental research and public health, 17(7), 2447. https://doi.org/10.3390/ijerph17072447

 

Abstract

The objective of this study was to examine the effect of Mindkeys Training, a mindfulness-based educational intervention, on attention, self-control, and aggressiveness in third-year primary school pupils. In order to achieve this aim, a switching replications design was used. Two groups of third year primary students (nGE1 = 40; nGE2 = 33), aged between 7 and 10 years old (M = 8.08; DT = 0.49), had the intervention at different time points, such that while one served as the experimental group, the other served as the control group. Longitudinal differences were examined in both groups, and cross-sectional differences were examined between the two groups at three time points; at the start of the study, and following the intervention with each group. To that end, measurements of problems of attention, deficits of self-control, and aggressiveness for students were obtained via a teacher rating scale. The intervention program demonstrated a positive effect on the reduction of pupils’ attention problems, deficits of self-control, and aggressiveness. The effects were greater on the cognitive variables that the intervention worked on directly (attention and self-control). Attention was the variable on which the intervention exhibited the longest term effects.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7178275/

 

Mindfulness Training Changes Patients’ Relationship to Tinnitus and Improves Symptoms

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Mindfulness Training Changes Patients’ Relationship to Tinnitus and Improves Symptoms

 

By John M. de Castro, Ph.D.

 

“It hasn’t affected the tinnitus… It’s the way I think about it and the way I deal with it… knowing that in just a few moments it won’t be as bad… you have to accept that it’s there, you have to.” – Study Participant

 

Tinnitus is one of the most common symptoms to affect humanity. People with tinnitus live with a phantom noise that can range from a low hiss or ringing to a loud roar or squeal which can be present constantly or intermittently. It can have a significant impact on people’s ability to hear, concentrate, or even participate in everyday activities. The vast majority of people with tinnitus have what is known as subjective tinnitus. This is caused by unknown problems somewhere in the auditory system; the inner, middle, or outer ear, the part of the brain that translates nerve signals as sounds, or the auditory nerves.

 

Approximately 25 million to 50 million people in the United States experience it to some degree. Approximately 16 million people seek medical attention for their tinnitus, and for up to two million patients, debilitating tinnitus interferes with their daily lives. There are a number of treatments for tinnitus including, counseling, sound therapy, drugs, and even brain stimulation. Unfortunately, none of these treatments is very effective. Mindfulness practices have been shown to be effective in treating Tinnitus. How learning to be mindful affects tinnitus is unknown.

 

In today’s Research News article “I Wasn’t at War With the Noise: How Mindfulness Based Cognitive Therapy Changes Patients’ Experiences of Tinnitus.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00483/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1313244_69_Psycho_20200428_arts_A), Marks and colleagues recruited adults with tinnitus who participated in a study of the effectiveness of Mindfulness-Based Cognitive Therapy (MBCT) for tinnitus. They were questioned with semi-structured interviews on the MBCT program and its effects on themselves and their tinnitus. The interview responses were analyzed with Interpretative Phenomenological Analysis.

 

The previous study that the subjects participated in demonstrated that Mindfulness-Based Cognitive Therapy (MBCT) significantly reduced tinnitus severity, catastrophizing, and fear and significantly increased their acceptance of tinnitus. The participants responses in the structured interviews were found to reflect 4 different themes. First, they reported that they learned to relate to tinnitus in a new way, specifically to cease fighting and attempting to control their tinnitus and instead to allow and accept it and turn toward it. Second, MBCT reduced their emotional distress and improved their well-being. Third, MBCT improved their relationships with others and themselves increasing understanding and compassion. Finally, MBCT improved attitudes that supported change including open mindedness, motivation, and balancing realism with gentleness.

 

These results suggest that Mindfulness-Based Cognitive Therapy (MBCT) improved tinnitus symptoms by changing the subjects attitudes and perspective. This is exactly what MBCT is designed to do. MBCT involves mindfulness training 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. It would appear from the participants’ reports that the training indeed was effective in changing how they experienced and related to their tinnitus and this, in turn, improved their symptoms.

 

So, mindfulness training changes patients’ relationship to tinnitus and improves symptoms.

 

“the rest of me has benefitted… You can’t catastrophize over everything else but manage it with your tinnitus. So it’s holistic… the big thing is the not catastrophizing…” – Study Participant

 

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

 

Marks E, Smith P and McKenna L (2020) I Wasn’t at War With the Noise: How Mindfulness Based Cognitive Therapy Changes Patients’ Experiences of Tinnitus. Front. Psychol. 11:483. doi: 10.3389/fpsyg.2020.00483

 

Abstract

Objectives: Intrusive tinnitus is a challenging, life-changing experience for which traditional medical treatment does not yet have a cure. However, Mindfulness Based Cognitive Therapy for tinnitus (MBCT-t) is effective in reducing tinnitus-related distress, disability and intrusiveness. It is a priority to understand patients’ experience of MBCT-t and active processes which they regarded as underpinning the changes they experienced. Semi-structured interviews were conducted 6 months after participants had completed MBCT as part of a randomized controlled trial (RCT), with a focus on exploring their experiences of the course, what they felt had changed and how they felt such changes had occurred.

Methods: Nine participants took part and Interpretative Phenomenological Analysis (IPA) was used to analyze the interview transcripts.

Results: Four overarching themes emerged: (1) Relating to Tinnitus in a New Way, (2) Holistic Benefits, (3) Connection, Kindness and Compassion, and (4) Factors Supporting Engagement and Change.

Conclusion: All participants reported benefits from MBCT-t, based on a radically new relationship with tinnitus. It was no longer characterized by “fighting it” and was instead based on “allowing” tinnitus to be present. Changes were supported by the development of open, stable, present-moment awareness and attitudes of equanimity, kindness, and compassion. Practices encouraging focus on sound (including tinnitus) were challenging, but essential to learning this new way of being with tinnitus. MBCT-t had a huge range of benefits including reduced distress and enhanced wellbeing. The group nature of MBCT-t was an integral part of the therapeutic process. A number of clinical and research implications are discussed.

https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00483/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1313244_69_Psycho_20200428_arts_A

 

Reduce Distress and Increase Pregnancy in Women with Fertility Problems with Mind-Body Practices

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Reduce Distress and Increase Pregnancy in Women with Fertility Problems with Mind-Body Practices

 

By John M. de Castro, Ph.D.

 

“mindfulness becomes the perfect antidote for the paradoxical land mines infertility presents. Mindfulness starts from the perspective that you are whole and complete already, regardless of flaws or imperfections. It is based on the concept of original goodness: your essential nature is good and pure. Proceeding from this vantage point gives you freedom from the bondage of inadequacy and insecurity.” – Janetti Marrota

 

Infertility is primarily a medical condition due to physiological problems. It is quite common. It is estimated that in the U.S. 6.7 million women, about 10% of the population of women 15-44, have an impaired ability to get pregnant or carry a baby to term and about 6% are infertile. Infertility can be more than just a medical issue. It can be an emotional crisis for many couples, especially for the women. Couples attending a fertility clinic reported that infertility was the most upsetting experience of their lives.

 

Women with infertility reported feeling as anxious or depressed as those diagnosed with cancer, hypertension, or recovering from a heart attack. In addition, infertility can markedly impact the couple’s relationship, straining their emotional connection and interactions and the prescribed treatments can take the spontaneity and joy from lovemaking making it strained and mechanical. The stress of infertility and engaging in infertility treatments may exacerbate the problem. Since mindfulness training has been shown to reduce depression, anxiety, and stress it is reasonable to believe that mind-body training may be helpful in reducing the distress in women with fertility issues.

 

In today’s Research News article “An internet-based mind/body intervention to mitigate distress in women experiencing infertility: A randomized pilot trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7080396/), Clifton and colleagues recruited childless adult women who were seeking care for infertility. They were randomly assigned to either a wait-list control condition or to receive a 10-week online program of mind/body for fertility including weekly online modules and homework assignments. “The skills and strategies taught included: (a) knowledge regarding the relationship between stress, lifestyle, and fertility; (b) relaxation techniques including diaphragmatic breathing and Hatha Yoga; (c) mindfulness; (d) cognitive restructuring; (e) stress reduction strategies; (f) listening and communication skills; (g) strategies for emotional expression and effective coping with anger; and (h) assertiveness training and goal-setting skills.” They were measured before and after training for anxiety, depression, perceived stress, and fertility problems.

 

They found that in comparison to baseline and the wait-list control group, the women who received the training had significantly lower levels of anxiety, depression, perceived stress, and infertility related stress specific to sexual and social concerns. At the end of the study the women who received the training had significantly higher self-reported pregnancy rates. 53% of the trained women reported successful pregnancy while only 20% of the wait-list control women did.

 

The study was a randomized controlled trial but the control condition, wait-list, was passive. It would be important for future research to include an active control condition, such as online health education. In addition, the program included a complex set of practices and it is impossible to tease apart what components or combination of components were necessary for the effects observed. It would be interesting in future research to examine the effectiveness of the individual components.

 

Nevertheless, these are interesting and potentially important findings. The online mind/body for fertility program produced significant reductions in the distress levels of the women and increased the likelihood of becoming pregnant. By reducing the psychological distress produced by infertility the program appeared to markedly improve the likelihood of becoming pregnant. This is very helpful in reducing the suffering produced by infertility and thereby improving pregnancy success..

 

In addition, the fact that the program was implemented online makes it scalable at low cost to large groups of women over wide geographic areas and the women can engage in the program at times and places that were most comfortable and convenient for them. This greatly expands the usefulness of the program.

 

So, reduce distress and increase pregnancy in women with fertility problems with mind-body practices.

 

“Many women fear that becoming mindful and starting to meditate will make them passive in their quest for a child.  This simply isn’t so.  The wish for a child remains vibrant and active – it’s simply that happiness doesn’t depend on the fulfillment of this wish.” – Beth Heller

 

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

 

Clifton, J., Parent, J., Seehuus, M., Worrall, G., Forehand, R., & Domar, A. (2020). An internet-based mind/body intervention to mitigate distress in women experiencing infertility: A randomized pilot trial. PloS one, 15(3), e0229379. https://doi.org/10.1371/journal.pone.0229379

 

Abstract

Objective

To determine if an internet-based mind/body program would lead to participants experiencing infertility (1) being willing to be recruited and randomized and (2) accepting and being ready to engage in a fertility-specific intervention. Secondary exploratory goals were to examine reduced distress over the course of the intervention and increased likelihood to conceive.

Methods

This was a pilot randomized controlled feasibility trial with a between-groups, repeated measure design. Seventy-one women self-identified as nulliparous and meeting criteria for infertility. Participants were randomized to the internet-based version of the Mind/Body Program for Fertility or wait-list control group and asked to complete pre-, mid- and post-assessments. Primary outcomes include retention rates, number of modules completed, and satisfaction with intervention. Secondary exploratory outcomes sought to provide preliminary data on the impact of the program on distress (anxiety and depression) and self-reported pregnancy rates relative to a quasi-control group.

Results

The retention, adherence, and satisfaction rates were comparable to those reported in other internet-based RCTs. Although time between pre- and post-assessment differed between groups, using intent-to-treat analyses, women in the intervention group (relative to the wait-list group) had significant reduction in distress (anxiety, p = .003; depression, p = .007; stress, p = .041 fertility-social, p = .018; fertility-sexual, p = .006), estimated as medium-to-large effect sizes (ds = 0.45 to 0.86). The odds of becoming pregnant was 4.47 times higher for the intervention group participants as compared to the wait-list group, OR 95% CI [1.56, 12.85], p = .005 and occurred earlier. The findings suggest that the research design and program specific to this population are feasible and acceptable. Replication efforts with an active control group are needed to verify distress reduction and conception promotion findings.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7080396/

 

Reduce Anxiety and Depression with COPD with Mind-Body practices

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Reduce Anxiety and Depression with COPD with Mind-Body practices

 

By John M. de Castro, Ph.D.

 

“We found that yoga can be a simple, cost-effective method that can help improve quality of life in patients with COPD.” – Randeep Guleria

 

Chronic Obstructive Pulmonary Diseases (COPD) are progressive lung diseases that obstruct airflow. The two main types of COPD are chronic bronchitis and emphysema. COPD is very serious being the third leading cause of death in the United States, over 140,000 deaths per year and the number of people dying from COPD is growing. More than 11 million people have been diagnosed with COPD, but an estimated 24 million may have the disease without even knowing it. COPD causes serious long-term disability and early death.

 

There is no cure for COPD. Treatments include lifestyle changes, medicine, bronchodilators, steroids, pulmonary rehabilitation, oxygen therapy, and surgery. They all attempt to relieve symptoms, slow the progress of the disease, improve exercise tolerance, prevent and treat complications, and improve overall health. Gentle mind-body exercise such as Yoga, Tai Chi and Qigong practices could improve COPD symptoms. Yoga has been shown to improve exercise tolerance and overall health and includes breathing exercises. Indeed, it has been shown that yoga practice improves the mental and physical health of patients with COPD. Mindful movement practices such Tai Chi and Qigong are ancient Chinese practices involving mindfulness and gentle movements. They are easy to learn, safe, and gentle. So, it may be appropriate for patients with COPD who lack the ability to engage in strenuous exercises to engage in these gentle mind-body practices.

 

In today’s Research News article “Mind-Body Exercise for Anxiety and Depression in COPD 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/PMC6981896/), Li and colleagues review, summarize, and perform a meta-analysis of the published research studies of the effectiveness of mind-body practices on the symptoms of Chronic Obstructive Pulmonary Diseases (COPD).

 

They found 13 peer-reviewed randomized controlled trials; 7 employing Qigong, 3 Tai Chi, and 3 yoga. They report that the published research found that mind-body practices produced significant reductions in anxiety and depression in patients with Chronic Obstructive Pulmonary Diseases (COPD).

 

Mindfulness practices, in general have been found to reduce anxiety and depression. The present review extends this effectiveness to mind-body mindfulness practices with patients with COPD. The mechanisms by which these practices produce these effects are not known. But all these practices involve focusing on the present moment. Anxiety is produced by fear of the future while depression is produced by rumination about the past. While focusing on the present, anxiety and depression are eliminated. Obviously, training does not eliminate thinking about the past and future. But, it may reduce the amount of time spent outside the present moment and thereby reduce the overall levels of anxiety and depression.

 

So, Reduce Anxiety and Depression with COPD with Mind-Body practices.

 

“The challenge for meditators with a history of asthma, COPD, or other breathing problems is that the seemingly simple process of breathing is entangled with fear, anxiety, and other difficult emotions.” – Susan Haejin Lee

 

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

 

Li, Z., Liu, S., Wang, L., & Smith, L. (2019). Mind-Body Exercise for Anxiety and Depression in COPD Patients: A Systematic Review and Meta-Analysis. International journal of environmental research and public health, 17(1), 22. https://doi.org/10.3390/ijerph17010022

 

Abstract

Objectives: Mind–body exercise has been generally recognized as a beneficial strategy to improve mental health in those with Chronic Obstructive Pulmonary Disease (COPD). However, to date, no attempt has been made to collate this literature. The aim of the present study was to systematically analyze the effects of mind–body exercise for COPD patients with anxiety and depression and provide scientific evidence-based exercise prescription. Methods: both Chinese and English databases (PubMed, the Cochrane Library, EMBASE, Web of Science, Google Scholar, Chinese National Knowledge Infrastructure, Wanfang, Baidu Scholar) were used as sources of data to search randomized controlled trials (RCT) relating to mind–body exercise in COPD patients with anxiety and depression that were published between January 1982 to June 2019. 13 eligible RCT studies were finally used for meta-analysis. Results: Mind–body exercise (tai chi, health qigong, yoga) had significant benefits on COPD patients with anxiety (SMD = −0.76, 95% CI −0.91 to −0.60, p = 0.04, I2 = 47.4%) and depression (SMD = −0.86, 95% CI −1.14 to −0.58, p = 0.000, I2 = 71.4%). Sub-group analysis indicated that, for anxiety, 30–60 min exercise session for 24 weeks of health qigong or yoga had a significant effect on patients with COPD who are more than 70 years and have more than a 10-year disease course. For depression, 2–3 times a week, 30–60 min each time of health qigong had a significant effect on patients with COPD patients who are more than 70 years old and have less than a 10-year disease course. Conclusions: Mind–body exercise could reduce levels of anxiety and depression in those with COPD. More robust RCT are required on this topic.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6981896/

 

Cope Better with Cognitive Dissonance with Mindfulness

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Cope Better with Cognitive Dissonance with Mindfulness

 

By John M. de Castro, Ph.D.

 

‘Flexing your ability to think about your thinking and practicing brief bouts of daily meditation is good for your health and has an endless list of psychological and physical benefits for your well-being.” – Christopher Bergland

 

When there is a mismatch between what you say you want and what you do, it is a formula for unhappiness. In psychology it is called cognitive dissonance and it produces an uncomfortable state with a diffuse anxiety. It is psychological conflict resulting from incongruous or conflicting beliefs and attitudes held simultaneously. Cognitive dissonance may increase physiological activation, sympathetic nervous system activity which produces a measurable level of discomfort. To resolve this dissonance and reduce aversive activation, people in a dissonant state change their attitudes.

 

Mindfulness is known to improve cognition and reduce aversive feelings. It allows the individual to view their thoughts and feelings dispassionately. So, mindfulness may be helpful in resolving cognitive dissonance. In today’s Research News article “Mindfulness is not associated with dissonant attitudes but enhances the ability to cope with them.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146909/),Muschalik  and colleagues explore the ability of mindfulness to help resolve cognitive dissonance.

 

They recruited healthy adults online who ate red meat. They were measured at baseline and one and 3 months later for their attitudes regarding red meat, implicit attitudes (positive or negative) toward red meat, intention to eat less red meat, red meat consumption, and mindfulness. Cognitive dissonance was measured as the difference between the explicit and implicit attitudes toward red meat; the difference between what the participants overtly said and what they covertly felt.

 

They found that neither mindfulness nor any of its subscales were associated with cognitive dissonance. But the higher the levels of cognitive dissonance the lower the levels of red meat consumption. So, having dissonance produced actions. Mindfulness was not found to moderate this relationship. They found, though that the higher the levels of cognitive dissonance the higher the levels of intention to reduce red meat consumption and this relationship was significantly lower when the participant was high in mindful acceptance without judgment.

 

These results are interesting but are correlative, so no conclusions about causation can be made. But the results suggest that mindfulness is not related to cognitive dissonance. One can be highly mindful yet maintain different explicit and implicit attitudes. But mindfully accepting things as they are without judgment appear to reduce the relationship between dissonance and intention to act. In other words, mindful acceptance appears to assist in coping with cognitive dissonance, being able to accept the dissonance without judging it interrupts the intention to act on it.

 

So, cope better with cognitive dissonance with mindfulness.

 

“Mindful awareness, as we will see, actually involves more than just simply being aware: It involves being aware of aspects of the mind itself.  Instead of being on automatic and mindless, mindfulness helps us awaken, and by reflecting on the mind we are enabled to make choices and thus change becomes possible.” – Daniel Siegel

 

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

 

Muschalik, C., Crutzen, R., Elfeddali, I., & de Vries, H. (2020). Mindfulness is not associated with dissonant attitudes but enhances the ability to cope with them. BMC psychology, 8(1), 32. https://doi.org/10.1186/s40359-020-0377-x

 

Abstract

Background

Explicit and implicit attitudes have been studied extensively, but there is less attention to reducing dissonance between them. This is relevant because this dissonance (IED) results in distress and has inconsistent effects on behavior, e.g. less physical activity but more smoking. Mindfulness decreases dissonance between self-related explicit and implicit constructs. This study investigates if, and which, specific mindfulness subskills are associated with decreased dissonance between explicit and implicit attitudes, and whether mindfulness subskills moderate the relationship between IED and intention/behavior.

Method

At baseline and one and three months thereafter, participants’ (N = 1476) explicit attitudes, implicit attitudes, red meat consumption (RMC), intention to reduce RMC as well as levels of trait mindfulness were assessed.

Results

Mindfulness subskills were not associated with decreased IED. IED was associated with lower RMC and a higher intention to reduce RMC. The mindfulness subskill acceptance buffered the effect of IED on intention, seemingly offering a skill to deal with dissonant attitudes, which was unidentified until now.

Conclusion

The mindfulness subskill accepting without judgment functions as a way to deal with dissonance. Future research should use this novel finding and investigate whether mindfulness can be used as a buffer in contexts where dissonance results in maladaptive behaviors.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146909/

 

Reduce Stress and Increase Self-Compassion in Medical Students with Online Mindfulness Training

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Reduce Stress and Increase Self-Compassion in Medical Students with Online Mindfulness Training

 

By John M. de Castro, Ph.D.

 

“What we found should encourage even the busiest medical students and physicians. There are shorter, sustainable ways to bring meditation into your life, and they can help you reduce stress and depression and improve your medical study and practice.” – Periel Shapiro

 

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

 

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

 

In today’s Research News article “Determining the feasibility and effectiveness of brief online mindfulness training for rural medical students: a pilot study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7137339/), Moore and colleagues recruited medical students focusing on rural health care who were undergoing training in widespread rural healthcare facilities. They had them complete an 8-week online mindfulness training program. They were measured before and after training and 4 months later for amount of mindfulness practice, perceived stress, self-compassion, and compassion. In addition, they submitted a self-reflective essay on how the mindfulness training program affected them.

 

They found that at the end of training and at the 4-month follow-up there was a significant decrease in perceived stress and increase in self-compassion. The greater the perceived stress and the lower the self-compassion at baseline, the greater the change after training. The essays revealed that although the students found the program valuable, they had difficulty in engaging in the practice amid their busy schedules. The students also commented that the program improved their self-awareness, self-compassion. and performance, and reduced their stress levels.

 

The results are compatible with prior research that mindfulness training decreases perceived stress and increases self-compassion. These benefits would likely contribute to reducing burnout during their education and perhaps later in their careers. Importantly, the study demonstrated that mindfulness training can be successfully delivered to medical students over the internet. This latter point is particularly important as the students were spread out in disparate rural communities and so in-person training was impossible. This underscores that importance of implementing the training over the internet.

 

So, reduce stress and increase self-compassion in medical students with online mindfulness training.

 

“mindfulness training positively influences the way students approach and reflect on their well-being and education within the medical education context.” – Alice Malpass

 

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

 

Moore, S., Barbour, R., Ngo, H., Sinclair, C., Chambers, R., Auret, K., Hassed, C., & Playford, D. (2020). Determining the feasibility and effectiveness of brief online mindfulness training for rural medical students: a pilot study. BMC medical education, 20(1), 104. https://doi.org/10.1186/s12909-020-02015-6

 

Abstract

Background

We sought to determine the feasibility and effectiveness of a mindfulness training program, delivered online to medical students at a Rural Clinical School.

Methods

An 8-week online training program was delivered to penultimate-year medical students at an Australian Rural Clinical School during 2016. Using a mixed methods approach, we measured the frequency and duration of participants’ mindfulness meditation practice, and assessed changes in their perceived stress, self-compassion and compassion levels, as well as personal and professional attitudes and behaviours.

Results

Forty-seven participants were recruited to the study. 50% of participants were practising mindfulness meditation at least weekly by the end of the 8-week program, and 32% reported practising at least weekly 4 months following completion of the intervention. There was a statistically significant reduction in participants’ perceived stress levels and a significant increase in self-compassion at 4-month follow-up. Participants reported insights about the personal and professional impact of mindfulness meditation training as well as barriers to practice.

Conclusions

The results provide preliminary evidence that online training in mindfulness meditation can be associated with reduced stress and increased self-compassion in rural medical students. More rigorous research is required to establish concrete measures of feasibility of a mindfulness meditation program.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7137339/

 

Reduce Stress at Work with Mindfulness

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Reduce Stress at Work with Mindfulness

 

By John M. de Castro, Ph.D.

 

“I think of mindfulness as the ability not to be yanked around by your own emotions. That can have a big impact on how you are in the workplace.” – Dan Harris

 

Work is very important for our health and well-being. We spend approximately 25% of our adult lives at work. How we spend that time is immensely important for our psychological, social, and physical health. But, nearly 2/3 of employees worldwide are unhappy at work. This is partially due to work-related stress which is epidemic in the western workplace. Almost two thirds of workers reporting high levels of stress at work. This stress can result in impaired health and can result in burnout; producing fatigue, cynicism, and professional inefficacy.

 

To help overcome unhappiness, stress, and burnout, mindfulness practices have been implemented in the workplace. Indeed, mindfulness practices have been shown to markedly reduce the physiological and psychological responses to stress. As a result, it has become very trendy for business to incorporate meditation into the workday to help improve employee well-being, health, and productivity. These programs attempt to increase the employees’ mindfulness at work and thereby reduce stress. It is not known, however, the amount of mindfulness training that is needed to improve employee well-being or whether the training affects moment-to-moment stress levels and the individual’s ability to cope with the stress in the actual work environment.

 

In today’s Research News article “Mindfulness Training Reduces Stress At Work: A Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6433409/), Chin and colleagues recruited healthy adults at their workplace who had not received training in mindfulness or actively practiced mindfulness. They were provided a 4-hour mindfulness workshop and then randomly assigned to either a low- or high-dose mindfulness training. Low-dose participants received no further training while high-dose participants were provided 6 weekly instructions in mindfulness and also practiced at home for 25-minutes per day for 5 days per week with pre-recorded guided mindfulness instructions.

 

The participants were measured before and after training for perceived stress. They also completed momentary ecological assessments of stress, coping, and emotions. For these assessments they were prompted on their smartphones 4 times throughout the day for 3 days before and 3 days after treatment and were asked to rate on their smartphones their levels of momentary perceived stress, their ability to cope with the momentary stress, and the levels of positive or negative emotions experienced at that moment.

 

They found that after training, the high-dose but nor the low-dose participants had significant reductions in overall perceived stress after training. This was also true for the momentary positive emotions and perceived stress experienced including perceived stress severity, coping efficacy, and coping success, with high-dose participants having significantly greater changes in than low-dose participants after training. In addition, low-dose participants increased in their levels of negative emotions from baseline, while the high-dose participants did not.

 

These results are interesting and demonstrate, as has previous research, that mindfulness training reduces overall perceived stress. It is significant that the comparison condition also contained mindfulness training but at a low dose. This suggests that a small amount of mindfulness training is not sufficient to alter perceived levels of stress.

 

The present study also demonstrated that the effects of mindfulness training are not only on overall levels of perceived stress but also on these levels in momentary real-time work situations. They also show that during actual workplace stress mindfulness training improves the individuals’ ability to cope with the stress and experience more positive emotions and less negative emotions. This all suggests that mindfulness training doesn’t just work overall but moment-to-moment in the work environment to reduce stress levels and their impact on the worker. This should promote the overall psychological and physical health and well-being of the worker.

 

So, reduce stress at work with mindfulness.

 

“Work is a very commonplace of stress, but with a few minutes of mindfulness each day, we can improve our feelings regarding these stressors, reduce their impact on our mental health, and improve our mood as well, leaving us ready for anything ahead.” – Paul Jozsef

 

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

 

Chin, B., Slutsky, J., Raye, J., & Creswell, J. D. (2019). Mindfulness Training Reduces Stress At Work: A Randomized Controlled Trial. Mindfulness, 10(4), 627–638. https://doi.org/10.1007/s12671-018-1022-0

 

Abstract

Mindfulness-based interventions have been suggested as one way to improve employee well-being in the workplace. Despite these purported benefits, there have been few well-controlled randomized controlled trials (RCTs) evaluating mindfulness training in the workplace. Here we conducted a two-arm RCT at work among employees of a digital marketing firm comparing the efficacy of a high dose six-week mindfulness training to a low dose single-day mindfulness training for improving multiple measures of employee well-being assessed using ecological momentary assessment. High dose mindfulness training reduced both perceived and momentary stress, and buffered employees against worsened affect and decreased coping efficacy compared to low dose mindfulness training. These results provide well-controlled evidence that mindfulness training programs can reduce momentary stress at work, suggesting that more intensive mindfulness training doses (i.e., 6-weeks) may be necessary for improving workplace well-being outcomes. This RCT utilizes a novel experience sampling approach to measure the effects of a mindfulness intervention on employee well-being and considers potential dose-response effects of mindfulness training at work.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6433409/

 

Improve Cardiovascular Function with Qigong

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Improve Cardiovascular Function with Qigong

 

By John M. de Castro, Ph.D.

 

“Heart rate, respiratory rate, systolic blood pressure and rate-pressure product were significantly decreased during Qi-training. From these results, we suggest that… Qi-training has psychological effects that indicate stabilization the of cardiovascular system.” – Michelle Fletcher

 

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. Lifestyle changes have proved to be quite effective in reducing the risk of cardiovascular disease. These include quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. These practices have also been shown to be helpful for producing the kinds of other lifestyle changes needed such as smoking cessation, weight reduction and stress reduction.

 

Tai Chi and Qigong are ancient mindfulness practices involving slow prescribed movements. They are gentle and completely safe, can be used with the elderly and sickly, are inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park, and can be quickly learned. In addition, they can also be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice. Since Tai Chi and Qigong are both mindfulness practices and exercises, they may be an acceptable and effective method to reduce the risk of cardiovascular disease.

 

In today’s Research News article “Qigong for the primary prevention of cardiovascular disease.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6956616/), Hartley and colleagues review, summarize, and perform a meta-analysis of the published research literature on the effectiveness of Qigong practice to reduce the risk of cardiovascular disease. They identified 12 published randomized controlled trials with a total of 1369 participants.

 

They report that in a couple of studies that followed up 20 to 30 years after Qigong training that there was a significant reduction in all-cause mortality. They also report that Qigong training produced significant reductions in systolic blood pressure and blood fat levels including total cholesterol, triglycerides, and low-density lipoproteins. They found that the published trials, though, had significant risks of bias.

 

The primary conclusion was that larger better controlled trials are needed. But the results are promising and suggest that Qigong training reduced risk factors for cardiovascular disease. This gentle exercise may be an effective treatment to change lifestyle, increasing exercise, decreasing the likelihood of cardiovascular disease, and maybe increasing longevity.

 

So, improve cardiovascular function with Qigong.

 

“tai chi may help lower blood pressure. A review of 26 studies found average drops of several points in blood pressure values in people who did tai chi.” – Harvard Heart Letter

 

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

 

Hartley, L., Lee, M. S., Kwong, J. S., Flowers, N., Todkill, D., Ernst, E., & Rees, K. (2015). Qigong for the primary prevention of cardiovascular disease. The Cochrane database of systematic reviews, 2015(6), CD010390. https://doi.org/10.1002/14651858.CD010390.pub2

 

Abstract

Background

Two major determinants of cardiovascular disease (CVD) are a sedentary lifestyle and stress. Qigong involves physical exercise, mind regulation and breathing control to restore the flow of Qi (a pivotal life energy). As it is thought to help reduce stress and involves exercise, qigong may be an effective strategy for the primary prevention of CVD.

Objectives

To determine the effectiveness of qigong for the primary prevention of CVD.

Search methods

We searched the following electronic databases: the Cochrane Central Register of Controlled Trials (CENTRAL) (November 2014, Issue 10 of 12); MEDLINE (Ovid) (1946 to 2014 October week 4); EMBASE Classic + EMBASE (Ovid) (1947 to 2014 November 4); Web of Science Core Collection (1970 to 31 October 2014); Database of Abstracts of Reviews of Effects (DARE), Health Technology Assessment Database and Health Economics Evaluations Database (November 2014, Issue 4 of 4). We searched several Asian databases (inception to July 2013) and the Allied and Complementary Medicine Database (AMED) (inception to December 2013), as well as trial registers and reference lists of reviews and articles; we also approached experts in the field and applied no language restrictions in our search.

Selection criteria

Randomised controlled trials lasting at least three months involving healthy adults or those at high risk of CVD. Trials examined any type of qigong, and comparison groups provided no intervention or minimal intervention. Outcomes of interest included clinical CVD events and major CVD risk factors. We did not include trials that involved multi‐factorial lifestyle interventions or weight loss.

Data collection and analysis

Two review authors independently selected trials for inclusion. Two review authors extracted data from included studies and assessed the risk of bias.

Main results

We identified 11 completed trials (1369 participants) and one ongoing trial. Trials were heterogeneous in participants recruited, qigong duration and length of follow‐up periods. We were unable to ascertain the risk of bias in nine trials published in Chinese, as insufficient methodological details were reported and we were unable to contact the study authors to clarify this.

We performed no meta‐analyses, as trials were small and were at significant risk of bias. Clinical events were detailed in subsequent reports of two trials when statistically significant effects of qigong were seen for all‐cause mortality, stroke mortality and stroke incidence at 20 to 30 years after completion of the trials. However, these trials were designed to examine outcomes in the short term, and it is not clear whether qigong was practised during extended periods of follow‐up; therefore effects cannot be attributed to the intervention. None of the included studies reported other non‐fatal CVD events.

Six trials provided data that could be used to examine the effects of qigong on blood pressure. Reductions in systolic blood pressure (SBP) and diastolic blood pressure (DBP) were seen in three and two trials, respectively. Three trials examined the effects of qigong on blood lipids when favourable effects were seen in one trial for total cholesterol, low‐density lipoprotein (LDL) cholesterol and triglycerides, and two trials showed favourable effects on high‐density lipoprotein (HDL) cholesterol. The only trial considered at low risk of selection and detection bias did not demonstrate statistically significant effects on CVD risk factors with qigong, but this study was small and was underpowered. None of the included studies reported incidence of type 2 diabetes (T2D), adverse events, quality of life or costs.

Authors’ conclusions

Currently, very limited evidence is available on the effectiveness of qigong for the primary prevention of CVD. Most of the trials included in this review are likely to be at high risk of bias, so we have very low confidence in the validity of the results. Publication of the ongoing trial will add to the limited evidence base, but further trials of high methodological quality with sufficient sample size and follow‐up are needed to be incorporated in an update of this review before the effectiveness of qigong for CVD prevention can be established.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6956616/

 

Reduce Hallucinations in Schizophrenia with Mindfulness

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Reduce Hallucinations in Schizophrenia with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness-based interventions can give people a greater acceptance and insight into their experiences of psychosis, so they are less bothered by them, even if hallucinations and other symptoms are not eliminated.” – Adrianna Mendrek

 

Psychoses are mental health problems that cause people to perceive or interpret things differently from those around them. This might involve hallucinations; seeing, hearing and, in some cases, feeling, smelling or tasting things that aren’t objectively there, or delusions; unshakable beliefs that, when examined rationally, are obviously untrue. The combination of hallucinations and delusional thinking can often severely disrupt perception, thinking, emotion, and behavior, making it difficult if not impossible to function in society without treatment. Psychoses appear to be highly heritable and involves changes in the brain. The symptoms of psychoses usually do not appear until late adolescence or early adulthood. There are, however, usually early signs of the onset of psychoses which present as cognitive impairments.

 

Mindfulness training has been shown to be beneficial for patients with psychosis including reducing hallucinations. In today’s Research News article “Mindfulness Mediates the Effect of a Psychological Online Intervention for Psychosis on Self-Reported Hallucinations: A Secondary Analysis of Voice Hearers From the EviBaS Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7145894/), Lüdtke and colleagues recruited patients with schizophrenia who have delusions of hearing voices and randomly assigned them to receive online training that included a module on mindfulness or to a waitlist control condition. They completed a online training module online for 8 weeks. The module consisted of trainings on ”mindfulness, worry and rumination, social competence, self-worth, depression, sleep, and metacognitive biases, such as “jumping to conclusions” and took about 1 hour to complete. The mindfulness module consisted of “24 web pages, which contained text, pictures, and audio files.” They were measured before and after training for antipsychotic medication dosage, positive, negative, and global symptoms of schizophrenia, mindfulness, and distress caused by hearing voices.

 

They found that in comparison to baseline and the waitlist control participants that the online modules training group had significantly higher levels of mindfulness and lower levels of hallucinations. In addition, a mediation analysis found that the reduction in hallucinations was, in part, mediated by mindfulness. That is the training reduced hallucinations directly and also indirectly by increasing mindfulness that, in turn, reduced hallucinations. The online modules were a complex of trainings and mindfulness was just one component. So, it is not possible to ascribe the results to mindfulness training alone.

 

It was surprising that the online modules training did not reduce distress from hearing voices as was the intent of the study, but rather unexpectedly reduced overall hallucinations in the schizophrenic patients. Previous research has shown that Mindfulness-Based Cognitive Therapy (MBCT) can reduce the distress caused by hearing voices. This suggests that the cognitive therapy component of the treatment which attempts to alter the thought processes used to judge and interpret experiences was critical. Hence, mindfulness training itself may reduce overall hallucinations while alterations of cognitive process is required to decrease the distress produced by hearing voices.

 

So, reduce hallucinations in schizophrenia with mindfulness.

 

“mindfulness skills can provide these individuals with an alternative way of relating to their symptoms, moving from a judgemental and controlling stance to a more compassionate, accepting view. The effectiveness of mindfulness-based approaches for people with psychosis has been demonstrated in controlled clinical settings and in the community.” – Carly Samson

 

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

 

Lüdtke, T., Platow-Kohlschein, H., Rüegg, N., Berger, T., Moritz, S., & Westermann, S. (2020). Mindfulness Mediates the Effect of a Psychological Online Intervention for Psychosis on Self-Reported Hallucinations: A Secondary Analysis of Voice Hearers From the EviBaS Trial. Frontiers in Psychiatry, 11, 228. https://doi.org/10.3389/fpsyt.2020.00228

 

Abstract

Background

Psychological online interventions (POIs) could represent a promising approach to narrow the treatment gap in psychosis but it remains unclear whether improving mindfulness functions as a mechanism of change in POIs. For the present study, we examined if mindfulness mediates the effect of a comprehensive POI on distressing (auditory) hallucinations.

Methods

We conducted a secondary analysis on voice hearers (n = 55) from a randomized controlled trial evaluating a POI for psychosis (EviBaS; trial registration NCT02974400, clinicaltrials.gov). The POI includes a module on mindfulness and we only considered POI participants in our analyses who completed the mindfulness module (n = 16).

Results

Participants who completed the mindfulness module reported higher mindfulness (p = 0.015) and lower hallucinations (p = 0.001) at post assessment, compared to controls, but there was no effect on distress by voices (p = 0.598). Mindfulness mediated the POI’s effect on hallucinations (b = −1.618, LLCI = −3.747, ULCI = −0.054) but not on distress by voices (b = −0.057, LLCI = −0.640, ULCI = 0.915).

Limitations and Discussion

Completion of the mindfulness module was not randomized. Hence, we cannot draw causal inferences. Even if we assumed causality, it remains unclear which contents of the POI could have resulted in increased mindfulness and reduced hallucinations, as participants completed other modules as well. In addition, confounding variables could explain the mediation and the sample size was small. Nonetheless, the overall pattern of results indicates that the POI is likely to improve mindfulness, and that increased mindfulness could partially explain the POI’s efficacy.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7145894/

 

Improve Major Depressive Disorder with Psilocybin and Mindfulness Meditation

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Improve Major Depressive Disorder with Psilocybin and Mindfulness Meditation

 

By John M. de Castro, Ph.D.

 

“mindfulness training enhances the positive effects of a single dose of psilocybin, and can increase empathy and permanently reduce ego-centricity. This opens up new therapeutic avenues, for example for the treatment of depression.” – Franz Vollenweider

 

Psychedelic substances have been used almost since the beginning of recorded history to alter consciousness and produce spiritually meaningful experiences. People find these experiences very pleasant and eye opening. They often report that the experiences changed them forever. Even though the effects of psychedelic substances have been experienced and reported on for centuries, only very recently have these effects come under rigorous scientific scrutiny.

 

Psilocybin is a psychedelic substance that is found naturally in a number of varieties of mushrooms. It has been used for centuries particularly by Native Americans for their spiritual practices. When studied in the laboratory under double blind conditions, Psilocybin has been shown to “reliably occasion deeply personally meaningful and often spiritually significant experiences (e.g. mystical-type experiences).” Psilocybin has also been shown to improve clinical depression. Mindfulness training has also been found to improve depression. Since the effects of meditation and psilocybin appear similar, it’s important to look at the mechanism by which mindfulness meditation and psilocybin improve depression.

 

In today’s Research News article “Depression, Mindfulness, and Psilocybin: Possible Complementary Effects of Mindfulness Meditation and Psilocybin in the Treatment of Depression. A Review.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7136554/), Heuschkel and colleagues review and summarize the published research studies of the effectiveness of meditation and psilocybin for the treatment of depression. They identified 95 published articles on the effectiveness of either mindfulness or psilocybin on major depressive disorders.

 

They found that the published reports that both mindfulness meditation and psilocybin produce significant and lasting improvements in mood, cognitive function, and social skills in patients with major depressive disorders. Mindfulness training has been shown through extensive research with a variety of healthy and ill individuals to reduce depression, stress responses, and inflammatory responses, and improves cognition, and social skills. It is interesting that both have similar effects.

 

The published research also reports that both mindfulness meditation and psilocybin produce significant neuroplastic changes in the nervous system but act different where mindfulness meditation produces slow changes that accumulate over time while psilocybin produces rapid changes in the brain. They also affect different neural circuits where mindfulness meditation increases activity and connectivity in brain systems associate with interoceptive awareness, psilocybin appears to disrupt function integrity of brain systems, promoting cognitive flexibility.

 

Both mindfulness meditation and psilocybin produce changes in endocrine and immune function. Both produce significant reductions in perceived stress and reduce inflammatory responses, they appear to do so through different mechanisms. Where mindful meditation appears to lower stress responses through the lowering cortisol, psilocybin appears to work through the anti-inflammatory cytokines.

 

Hence, the published research suggests that mindfulness meditation and psilocybin produce similar effects on patients with major depressive disorders, reducing depression, altering the brain both chronically and acutely, and reducing stress and inflammatory responses. But they appear to produce these effects through different biological processes. This suggests that they may complement each other. So, combining the two in a treatment for major depressive disorder may increase overall effectiveness. It remains for future research to investigate the effectiveness of combined treatment.

 

So, improve major depressive disorder with psilocybin and mindfulness meditation.

 

“A growing body of evidence suggests that psychedelic drugs, such as psilocybin, may be effective at treating a variety of psychological disorders, including depression and anxiety, and could one day be prescribed to patients.” – Traci Pederson

 

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

 

Heuschkel, K., & Kuypers, K. (2020). Depression, Mindfulness, and Psilocybin: Possible Complementary Effects of Mindfulness Meditation and Psilocybin in the Treatment of Depression. A Review. Frontiers in psychiatry, 11, 224. https://doi.org/10.3389/fpsyt.2020.00224

 

Abstract

Depression is a major public health problem that affects approximately 4.4% of the global population. Since conventional pharmacotherapies and psychotherapies are only partially effective, as demonstrated by the number of patients failing to achieve remission, alternative treatments are needed. Mindfulness meditation (MM) and psilocybin represent two promising novel treatments that might even have complementary therapeutic effects when combined. Since the current literature is limited to theoretical and empirical underpinnings of either treatment alone, the present review aimed to identify possible complementary effects that may be relevant to the treatment of depression. To that end, the individual effects of MM and psilocybin, and their underlying working mechanisms, were compared on a non-exhaustive selection of six prominent psychological and biological processes that are well known to show impairments in patients suffering from major depression disorder, that is mood, executive functioning, social skills, neuroplasticity, core neural networks, and neuroendocrine and neuroimmunological levels. Based on predefined search strings used in two online databases (PubMed and Google Scholar) 1129 articles were identified. After screening title and abstract for relevance related to the question, 82 articles were retained and 11 were added after reference list search, resulting in 93 articles included in the review. Findings show that MM and psilocybin exert similar effects on mood, social skills, and neuroplasticity; different effects were found on executive functioning, neural core networks, and neuroendocrine and neuroimmune system markers. Potential mechanisms of MM’s effects are enhanced affective self-regulation through mental strategies, optimization of stress reactivity, and structural and functional adjustments of prefrontal and limbic areas; psilocybin’s effects might be established via attenuation of cognitive associations through deep personal insights, cognitive disinhibition, and global neural network disintegration. It is suggested that, when used in combination, MM and psilocybin could exert complementary effects by potentiating or prolonging mutual positive effects, for example, MM potentially facilitating psilocybin-induced peak experiences. Future placebo-controlled double-blind randomized trials focusing on psilocybin-assisted mindfulness-based therapy will provide knowledge about whether the proposed combination of therapies maximizes their efficacy in the treatment of depression or depressive symptomatology.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7136554/