Anxiety

Improve College Student Psychological Well-Being with Mindfulness and Relaxation

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Improve College Student Psychological Well-Being with Mindfulness and Relaxation

 

By John M. de Castro, Ph.D.

 

“mindfulness helps focus by tuning out distractions, improving memory, decision-making and attention skills. . . It is not a panacea; it is not for everyone. However, it is very worth trying. It may be the next evolution in health care and well-being.” – Affordable Colleges

 

In the modern world education is a key for success. There is a lot of pressure on college students to excel so that they can get the best jobs after graduation. The pressure can lead to stress, anxiety, and depression which can impede the student’s mental health, well-being, and school performance. So it is important that methods be found to reduce the college students’ responses to stress; to make them more resilient.

 

Contemplative practices including meditation, mindfulness training, exercise, Tai Chi and Qigong, and yoga practice have been shown to reduce the psychological and physiological responses to stress, relieve anxiety, and reduce depression .  A therapeutic technique that contains mindfulness training and Cognitive Behavioral Therapy (CBT) is Acceptance and Commitment Therapy (ACT). It focuses on the individual’s thoughts, feelings, and behavior and how they interact to impact their psychological and physical well-being. It then works to change thinking to alter the interaction and produce greater life satisfaction. ACT employs mindfulness practices to increase awareness and develop an attitude of acceptance and compassion in the presence of painful thoughts and feelings. ACT teaches individuals to “just notice”, accept and embrace private experiences and focus on behavioral responses that produce more desirable outcomes. This suggests that ACT may be effective in improving the psychological well-being of college students.

 

In today’s Research News article “Effect of Acceptance and Commitment Therapy Combined with Music Relaxation Therapy on the Self-Identity of College Students.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8853795/ ) Yin recruited college students and assigned them to receive either  a 2-month program of Acceptance and Commitment Therapy (ACT) plus systematic muscle relaxation with music, or conventional self-identity intervention, including health education, regular communication, and regular follow-up. They were measured before and after the treatments for anxiety, depression, resilience, and quality of life.

 

They found that in comparison to baseline and the control condition Acceptance and Commitment Therapy (ACT) plus relaxation produced significant reductions in anxiety and depression and significant increases in resilience and quality of life. It cannot be determined if the combination of ACT and relaxation was necessary for the benefits or is each individually may have been effective.

 

So, improve college student psychological well-being with mindfulness and relaxation.

 

“mindfulness . . . can also be a great tool for students, reducing stress and increasing well-being and productivity.” – Rebecca Enderby

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Yin J. (2022). Effect of Acceptance and Commitment Therapy Combined with Music Relaxation Therapy on the Self-Identity of College Students. Journal of healthcare engineering, 2022, 8422903. https://doi.org/10.1155/2022/8422903

 

Abstract

This paper analyzes various effects of acceptance and commitment therapy combined with music relaxation therapy on the self-identity of the college students. Through open recruitment and following the principle of voluntary and confidential, 80 college students were selected from our school, and then they were divided into two groups: the control group (40 cases) and the observation group (40 cases). The observation group received acceptance and commitment therapy combined with music relaxation therapy. For the control group, conventional mental health interventions were administered. Two months after intervention, psychological status, mental resilience, and quality of life scores were compared between the two groups. Before intervention, there was no significant difference in SAS and SDS scores between the two groups (P > 0.05). After intervention, SAS and SDS scores were significantly higher than those in the control group, and the difference between the two groups was statistically significant (P < 0.05). Before intervention, there was no significant difference in the scores of toughness, strength, and optimism between the two groups (P > 0.05). After intervention, the scores of toughness, strength, and optimism in the two groups were all improved, and the scores of mental resilience in the observation group were higher than those in the control group, with statistical significance (P < 0.05). Before intervention, there was no significant difference in the quality of life scores between the observation group and the control group (P > 0.05). After intervention, the quality of life score of the observation group was higher than that of the control group, and the difference between the two groups was statistically significant (P < 0.05). The combined application of acceptance and commitment therapy and music relaxation therapy can help college students to improve their mental state, improve their mental resilience, enhance their evaluation of life quality, improve their sense of self-identity, and reduce the probability of the occurrence of unhealthy emotions such as depression.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8853795/

 

Different Mindfulness Facets Have Differing Associations with Depersonalization Symptoms

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Different Mindfulness Facets Have Differing Associations with Depersonalization Symptoms

 

By John M. de Castro, Ph.D.

 

“Depersonalization symptoms can be tough to deal with, especially when you’re experiencing them 24/7. But just remember they’re caused by anxiety, and they’re part of your body’s defense mechanism to protect you from a traumatic experience.” – Shaun O’Conner

 

Depersonalization is defined as “Depersonalization/derealization disorder involves a persistent or recurring feeling of being detached from one’s body or mental processes, like an outside observer of one’s life (depersonalization), and/or a feeling of being detached from one’s surroundings (derealization).” – Merck Manuals. It is not known what the relationship is between mindfulness and depersonalization. In some ways it would be expected that mindfulness would be the antithesis of depersonalization. But in others it may actually exacerbate it as there are similarities with spiritual awakening.

 

In today’s Research News article Mindfulness and Depersonalization: a Nuanced Relationship.(See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9043097/ ) Levin and colleagues recruited healthy adults online and had them complete measures of depersonalization symptoms, anxiety, depression, perceived stress, and the five facets of mindfulness.

 

They found that the higher the levels of depersonalization symptoms the higher the levels of psychological distress and the observing and nonreactivity facets of mindfulness and the lower the levels of the acting with awareness and nonjudging facets. The relationships of depersonalization with the mindfulness facets were still significant even after controlling for the levels of psychological distress.

 

The reported relationships of depersonalization with the acting with awareness and nonjudging facets of mindfulness makes sense that they are clearly indicative of attachment with the outside environment. On the other hand, the positive relationships with observing internal experience and nonreactivity makes sense as they have internal focus and depersonalization involves detachment from the internal experiences. So, using mindfulness training as a treatment for depersonalization is probably not a good idea.

 

So, mindfulness has a complex relationship with depersonalization.

 

“Sufferers of depersonalization and long-term meditators make surprisingly similar reports about reductions in their experience of being agents of their actions and as owners of their thoughts and behaviors.” – George Deane

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Levin, K. K., Gornish, A., & Quigley, L. (2022). Mindfulness and Depersonalization: a Nuanced Relationship. Mindfulness, 1–11. Advance online publication. https://doi.org/10.1007/s12671-022-01890-y

 

Abstract

Objectives

Although depersonalization has been described as the antithesis of mindfulness, few studies have empirically examined this relationship, and none have considered how it may differ across various facets of mindfulness, either alone or in interaction. The present study examined the relationship between symptoms of depersonalization and facets of dispositional mindfulness in a general population sample.

Methods

A total of 296 adult participants (139 male, 155 female, 2 other) were recruited online via Qualtrics and completed the Cambridge Depersonalisation Scale; Depression, Anxiety, and Stress Scale; and Five Facet Mindfulness Questionnaire.

Results

Controlling for general distress, depersonalization symptoms were positively associated with Observe, Describe, and Nonreactivity facets and negatively associated with Acting with Awareness and Nonjudgment facets. After controlling for intercorrelations among the facets, depersonalization symptoms remained significantly associated with higher Nonreactivity and lower Acting with Awareness. The overall positive relationship between depersonalization symptoms and the Observe facet was moderated by both Nonjudgment and Nonreactivity. Specifically, higher Observing was related to increased depersonalization symptoms at low levels of Nonjudgment and to decreased symptoms at low levels of Nonreactivity.

Conclusions

The current study provides novel insight into the relationship between depersonalization symptoms and various aspects of mindfulness. Experiences of depersonalization demonstrated divergent relationships with mindfulness facets, alone and in interaction. The results may inform theoretical models of depersonalization and mindfulness-based interventions for depersonalization.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9043097/

 

Improve Anxiety and the Gut Microbiome with Mindfulness

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Improve Anxiety and the Gut Microbiome with Mindfulness

 

By John M. de Castro, Ph.D.

 

“A healthy gut can be different iterations of bacteria for different people, because it is this diversity that maintains wellness.” – Jennifer Wolkin

 

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

 

The GI tract contains intestinal micro-organisms, flora, bacteria, known as the microbiome, that have major effects throughout the body through the bacteria-intestinal-brain axis. This can affect overall health and well-being including anxiety. So, it would make sense to investigate the relationship of mindfulness practice with anxiety and intestinal micro-organisms.

 

Mindfulness-Based Cognitive Therapy (MBCT) has been shown to be effective in treating anxiety disorders. MBCT involves mindfulness training, containing sitting, walking and body scan meditations, and cognitive therapy that attempts to teach patients to distinguish between thoughts, emotions, physical sensations, and behaviors, and to recognize irrational thinking styles and how they affect behavior. But whether MBCT affects both anxiety and the microbiome has not been investigated.

 

In today’s Research News article “Gut Microbiota Associated with Effectiveness And Responsiveness to Mindfulness-Based Cognitive Therapy in Improving Trait Anxiety.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8908961/ ) Wang and colleagues recruited young adults with high anxiety levels and a similar control group with normal anxiety levels. The high anxiety group were provided with 8 weekly 2.5 hour sessions of Mindfulness-Based Cognitive Therapy (MBCT). They were measured before and after treatment for anxiety, depression, resilience, and mindfulness. In addition, their feces were measured for microbiota.

 

They found that after Mindfulness-Based Cognitive Therapy (MBCT) there were significant decreases in anxiety and depression and significant increases in resilience and mindfulness. The gut microbiome significantly differed between the high anxiety group and the controls before trteatment in that the high anxiety participants had less bacterial diversity in the gut. But after MBCT the bacterial diversity levels increased to the levels of the healthy controls.

 

Hence, mindfulness training improves the psychological health of highly anxious young adults and simultaneously normalizes the deficiency in the bacterial diversity in the gut.

 

Mindfulness training is good for both physical and mental health.

 

“During stress, an altered gut microbial population affects the regulation of neurotransmitters mediated by the microbiome and gut barrier function. Meditation helps regulate the stress response, thereby suppressing chronic inflammation states and maintaining a healthy gut-barrier function.” – Ayman Mukerji Househam

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Wang, Z., Liu, S., Xu, X., Xiao, Y., Yang, M., Zhao, X., Jin, C., Hu, F., Yang, S., Tang, B., Song, C., & Wang, T. (2022). Gut Microbiota Associated With Effectiveness And Responsiveness to Mindfulness-Based Cognitive Therapy in Improving Trait Anxiety. Frontiers in cellular and infection microbiology, 12, 719829. https://doi.org/10.3389/fcimb.2022.71982

 

Abstract

Objective

Mindfulness-based interventions have been widely demonstrated to be effective in reducing stress, alleviating mood disorders, and improving quality of life; however, the underlying mechanisms remained to be fully understood. Along with the advanced research in the microbiota-gut-brain axis, this study aimed to explore the impact of gut microbiota on the effectiveness and responsiveness to mindfulness-based cognitive therapy (MBCT) among high trait anxiety populations.

Design

A standard MBCT was performed among 21 young adults with high trait anxiety. A total of 29 healthy controls were matched for age and sex. The differences in gut microbiota between the two groups were compared. The changes in fecal microbiota and psychological indicators were also investigated before and after the intervention.

Results

Compared with healthy controls, we found markedly decreased bacterial diversity and distinctive clusters among high trait anxiety populations, with significant overgrowth of bacteria such as Streptococcus, Blautia, and Romboutsia, and a decrease in genera such as Faecalibacterium, Coprococcus_3, and Lachnoclostridium. Moreover, MBCT attenuated trait anxiety and depression, improved mindfulness and resilience, and increased the similarity of gut microbiota to that of healthy controls. Notably, a high presence of intestinal Subdoligranulum pre-MBCT was associated with increased responsiveness to MBCT. Decreases in Subdoligranulum post-MBCT were indicative of ameliorated trait anxiety. The tryptophan metabolism pathways were significantly over-represented among high responders compared to low responders.

Conclusion

The significantly increased diversity post-MBCT added evidence to gut-brain communication and highlighted the utility of mycobiota-focused strategies for promoting the effectiveness and responsiveness of the MBCT to improve trait anxiety.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8908961/

 

Improve Psychological Health During Addiction Recovery with Qigong

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Improve Psychological Health During Addiction Recovery with Qigong

 

By John M. de Castro, Ph.D.

 

“For people in the early stages of recovery whose emotions may be all over the map, Tai Chi can help stabilize moods, provide mental focus and clarity, and smooth out the rough spots. “ – Pinnacle

 

Substance abuse is a major health and social problem. There are estimated 22.2 million people in the U.S. with substance dependence. It is estimated that worldwide there are nearly ¼ million deaths yearly as a result of illicit drug use which includes unintentional overdoses, suicides, HIV and AIDS, and trauma. Obviously, there is a need to find effective methods to prevent and treat substance abuse. There are a number of programs that are successful at stopping the drug abuse, including the classic 12-step program emblematic of Alcoholics Anonymous. Unfortunately, the majority of drug and/or alcohol abusers relapse and return to substance abuse. Hence, it is important to find an effective method to both treat substance abuse disorders and to prevent relapses.

 

Mindfulness practices have been shown to improve recovery from various addictions. Tai Chi is a mindfulness practice that has documented benefits for the individual’s psychological and physical health and well-being. Tai Chi and Qigong are ancient mindfulness practices involving slow prescribed movements. Since Tai Chi and Qigong are both mindfulness practices and gentle exercises, that may be an acceptable and effective treatment for patients recovering from addictions. Studies on the use of Tai Chi and Qigong practices to treat substance abuse have been accumulating and there is a need to pause and summarize what has been learned.

 

In today’s Research News article “The Impact of Qigong and Tai Chi Exercise on Drug Addiction: 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/PMC8957847/ ) Cui and colleagues review, summarize, and perform a meta-analysis of the published research studies on the effects of Tai Chi and Qigong practice during substance abuse treatment. They identified 11 studies including a total of 1072 participants.

 

They report that the published research found that Tai Chi and Qigong practices during substance abuse treatment produced significant reduction in depression, and anxiety, and significant improvements in quality of life, and sleep quality. Qigong practice appears to be superior to Tai Chi practice in producing these benefits.

 

Hence, the published research suggests that Tai Chi and Qigong practices improve the psychological health of the patients during addiction recovery.

 

 

“Tai chi can also be continued in life following treatment. It can serve as an important part of an aftercare plan that enhances well-being and reduces the likelihood of relapse.” – Footprints to Recovery

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Cui, J., Liu, F., Liu, X., Li, R., Chen, X., & Zeng, H. (2022). The Impact of Qigong and Tai Chi Exercise on Drug Addiction: A Systematic Review and Meta-Analysis. Frontiers in psychiatry, 13, 826187. https://doi.org/10.3389/fpsyt.2022.826187

 

Abstract

Background

Previous preliminary studies have found that qigong exercises produced significant effects in healthy people and in various clinical populations. The purpose of this study was to systematically review the effects of qigong and tai chi exercise on individuals with drug addiction.

Methods

A systematic search of seven English databases and three Chinese databases was conducted to identify randomized controlled trials (RCTs) and non-randomized comparative studies (NRS) assessing the effects of qigong and tai chi on drug addiction. Study quality was assessed using the Checklist for the Evaluation of Non-Pharmaceutical Trial Reports (CLEAR-NPT).

Results

Two RCTs and nine NRS studies were included in this study, including a total of 1072 patients with drug addiction (age range, 27–43 years). The results showed that qigong and tai chi exercise had a significant overall effect on depression (SMD = −0.353, 95%CI [−0.548, −0.159]), anxiety (SMD = −0.541, 95%CI [−0.818, −0.264]), quality of life (SMD = 0.673, 95%CI [0.438, 0.907]), and sleep quality (SMD = −0.373, 95%CI [−0.631, −0.116]). The subgroup analysis found that qigong outperformed tai chi on the improving depression, anxiety, and sleep quality.

Conclusion

Existing studies suggest that qigong and tai chi are effective at improving depression, anxiety, and quality of life in drug users; however, the evidence from rigorous randomized controlled group trials is lacking.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8957847/

 

Reduce the Ability of Impulsivity to Increase Competitive Anxiety in Female Athletes with Mindfulness

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Reduce the Ability of Impulsivity to Increase Competitive Anxiety in Female Athletes with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Awareness and acceptance of the present moment may allow athletes to focus less on negative thoughts, which may provide athletes with more energy and focus for the athletic tasks at hand.” – Crystal Chariton

 

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

 

Impulsivity can be a negative characteristic for athletes and is associated with increased injury frequency. Anxiety is also a problem for athletes and can interfere with optimum performance. Mindfulness has been shown to reduce both impulsivity and anxiety. So, it makes sense to study the interactions of impulsivity, anxiety, and mindfulness in female athletes.

 

In today’s Research News article “Effects of Impulsivity on Competitive Anxiety in Female Athletes: The Mediating Role of Mindfulness Trait.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8951821/ ) Terres-Barcala and colleagues recruited adult female athletes and had the complete measures of physical activity pre-competition anxiety, impulsivity, self-efficacy, and mindfulness.

 

They found that the athletes with the most vigorous physical activity had significantly lower levels of impulsiveness and significantly higher levels of mindfulness. They also found that impulsiveness was positively related to anxiety and negatively associated with mindfulness such that mindfulness mitigated the relationship between impulsivity and both cognitive and somatic anxiety. In addition, impulsiveness was negatively related to self-efficacy and negatively associated with mindfulness such that mindfulness mitigated the relationship between impulsivity and self-efficacy.

 

Although the study was correlational and causation cannot be determined, the results suggest that impulsivity has a negative impact on female athletes’ mental state, but that mindfulness can reduce this impact. This further suggests that mindfulness may in part improve athletic performance by reducing impulsiveness and anxiety and increasing self-confidence and by mitigating the effect of impulsiveness on anxiety and self-confidence.

 

“When people are able simply to watch experiences come and go, rather than latch onto and overthink them, they are better able to intentionally shift their focus to their performance rather than distracting negative experiences such as anxiety.” – Keith Kaufman

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Terres-Barcala, L., Albaladejo-Blázquez, N., Aparicio-Ugarriza, R., Ruiz-Robledillo, N., Zaragoza-Martí, A., & Ferrer-Cascales, R. (2022). Effects of Impulsivity on Competitive Anxiety in Female Athletes: The Mediating Role of Mindfulness Trait. International journal of environmental research and public health, 19(6), 3223. https://doi.org/10.3390/ijerph19063223

 

Abstract

It has been demonstrated that athletes in competitive sports suffer from high levels of competitive anxiety, especially in the case of females. In this sense, it is necessary to identify possible risk and protective factors of those athletes in this collective who suffer from this type of anxiety. However, few studies analyze the relationship between Physical Activity (PA) and anxiety, identifying the possible mediation effect of trait variables such as impulsivity and mindfulness in female athletes. Hence, the aims of this study were: to determine differences between PA levels with anxiety, mindfulness, and impulsiveness; to identify the predictive value of sociodemographic factors and physical activity, impulsivity, and mindfulness on anxiety factors; and to analyze the possible mediating effects of mindfulness on the relationship between impulsivity and anxiety. A total of 242 female athletes underwent an assessment of physical activity, anxiety, mindfulness traits, and impulsivity using validated questionnaires. Data were analyzed according to (1) individual or collective sport, and (2) PA levels according to energy expended (METs min/day). Participants were grouped by light, moderate, and vigorous PA levels. There were 30.5% elite athletes and 73.2% collective sports athletes. Mean age was 22.1 years and mean light, moderate, and vigorous PA were 86.1 ± 136.2, 114.4 ± 159.8, and 370.1 ± 336.3 METs min/day, respectively. Those athletes performing vigorous PA exhibited lower levels of impulsiveness and higher mindfulness traits. As expected, the mindfulness trait was a mediating factor in the relationship between impulsiveness and each factor of competitive anxiety (cognitive, somatic, and self-efficacy). Female athletes could suffer competitive anxiety, especially those who present higher levels of impulsivity. However, higher levels of mindfulness traits seem to be a protective factor in the effects of impulsivity on anxiety in this population and have demonstrated to be significant mediators in this association. Further studies are needed with other female athletes to replicate these results and to determine the specific protective mechanisms of mindfulness traits in preventing competitive anxiety.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8951821/

 

Improve Mental Health with Mantra-Based Meditation

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Improve Mental Health with Mantra-Based Meditation

 

By John M. de Castro, Ph.D.

 

“Many people find that using a mantra can boost awareness and improve concentration. Since it helps you stay focused, it could lead to improved results from meditation.” – Timothy Legg

 

Meditation training has been shown to improve health and well-being. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. But many people have difficulty quieting the mind and maintaining concentration during meditation. Repeating a mantra during meditation has been thought to help prevent intrusive thoughts and improve concentration and focus during meditation. There have been a number of studies of the psychological benefits of mantra-based meditations. It makes sense then to summarize what has been learned.

 

In today’s Research News article “Effectiveness of Mantra-Based Meditation on Mental Health: 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/PMC8949812/ ) Álvarez-Pérez and colleagues review, summarize, and perform a meta-analysis of the effects of mantra-based meditations on mental health. They found 51 published research studies.

 

They report that the published research studies found that mantra-based meditations produced significant reduction in anxiety, depression, perceived stress, post-traumatic stress disorder (PTSD) symptoms, and psychopathology, and significant increases in health-related quality of life. All of these effects had small to moderate effect sizes.

 

So, the published research demonstrate that mantra-based meditations produce significant improvements in mental health.

 

“Mantra meditation is not magic, but the results can be magical.”— Thomas Ashley-Farrand”

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Álvarez-Pérez, Y., Rivero-Santana, A., Perestelo-Pérez, L., Duarte-Díaz, A., Ramos-García, V., Toledo-Chávarri, A., Torres-Castaño, A., León-Salas, B., Infante-Ventura, D., González-Hernández, N., Rodríguez-Rodríguez, L., & Serrano-Aguilar, P. (2022). Effectiveness of Mantra-Based Meditation on Mental Health: A Systematic Review and Meta-Analysis. International journal of environmental research and public health, 19(6), 3380. https://doi.org/10.3390/ijerph19063380

 

Abstract

Background: Meditation is defined as a form of cognitive training that aims to improve attentional and emotional self-regulation. This systematic review aims to evaluate the available scientific evidence on the effectiveness and safety of mantra-based meditation techniques (MBM), in comparison to passive or active controls, or other active treatment, for the management of mental health symptoms. Methods: MEDLINE, EMBASE, Cochrane Library, and PsycINFO databases were consulted up to April 2021. Randomised controlled trials regarding meditation techniques mainly based on the repetition of mantras, such as transcendental meditation or others, were included. Results: MBM, compared to control conditions, was found to produce significant small-to-moderate effect sizes in the reduction of anxiety (g = −0.46, IC95%: −0.60, −0.32; I2 = 33%), depression (g = −0.33, 95% CI: −0.48, −0.19; I2 = 12%), stress (g = −0.45, 95% CI: −0.65, −0.24; I2 = 46%), post-traumatic stress (g = −0.59, 95% CI: −0.79, −0.38; I2 = 0%), and mental health-related quality of life (g = 0.32, 95% CI: 0.15, 0.49; I2 = 0%). Conclusions: MBM appears to produce small-to-moderate significant reductions in mental health; however, this evidence is weakened by the risk of study bias and the paucity of studies with psychiatric samples and long-term follow-up.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949812/

Improve Sexual Function in Women with Breast Cancer with Mindfulness

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Improve Sexual Function in Women with Breast Cancer with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness is extraordinary; it is as if they replace you with someone else. Positive thinking increased my willingness to return to life.” – International Society for Sexual Medicine

 

Because of great advances in treatment, many patients today are surviving cancer. But cancer survivors frequently suffer from anxiety, depression, mood disturbance, post-traumatic stress disorder (PTSD), sleep disturbance, fatigue, sexual dysfunction, loss of personal control, impaired quality of life, and psychiatric symptoms which have been found to persist even ten years after remission. Also, cancer survivors can have to deal with a heightened fear of reoccurrence. So, safe and effective treatments for the symptoms in cancer and the physical and psychological effects of the treatments are needed.

 

Mindfulness training has been shown to help with general cancer recovery. Mindfulness practices have been shown to improve the residual symptoms in cancer survivors. The Mindfulness-Based Stress Reduction (MBSR) program is a mindfulness training program that includes meditation practice, body scan, yoga, and discussion along with daily home practice. MBSR has been shown to be beneficial for cancer patients in general and also specifically for the symptoms of breast cancer survivors. So, it makes sense to further explore the effectiveness of MBSR training for the treatment of sexual function in breast cancer survivors.

 

In today’s Research News article “Impact of mindfulness-based stress reduction on female sexual function and mental health in patients with breast cancer.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8799961/ ) Chang and colleagues recruited breast cancer survivors and provided them with either a 6-weeks of a Mindfulness-Based Stress Reduction (MBSR) program or treatment as usual. They were measured before and after for sexual function, anxiety, depression, perceived stress, and quality of life.

 

They found that Mindfulness-Based Stress Reduction (MBSR) produce significant increases in sexual arousal, lubrication, orgasm, and satisfaction and significant reductions in anxiety and perceived stress.

 

Because of the nature of the treatments for breast cancer, sexual confidence and performance may be challenged. It is very important to these women’s well-being that they return to normal engagement in sex. It is very encouraging that mindfulness training appears to improve sexual satisfaction in these women after treatment. This, in turn, markedly improves their mental health.

 

“Mindfulness-based stress reduction interventions are highly beneficial for reducing depression, fatigue, and stress in the short term. . . Breast cancer survivors are recommended to practice MBSR as part of their daily care routine.” – Yun-Chen Chang

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Chang, Y. C., Lin, G. M., Yeh, T. L., Chang, Y. M., Yang, C. H., Lo, C., Yeh, C. Y., & Hu, W. Y. (2022). Impact of mindfulness-based stress reduction on female sexual function and mental health in patients with breast cancer. Supportive care in cancer : official journal of the Multinational Association of Supportive Care in Cancer, 30(5), 4315–4325. https://doi.org/10.1007/s00520-021-06540-y

 

Abstract

Purpose

There have been few studies using mindfulness-based stress reduction (MBSR) to improve sexual function in Asian women with breast cancer. This study aimed to evaluate the impact of mindfulness intervention on female sexual function, mental health, and quality of life in patients with breast cancer.

Methods

Fifty-one women with breast cancer were allocated into 6-week MBSR (n=26) sessions or usual care (n=25), without differences in group characteristics. The research tools included the Female Sexual Function Index (FSFI), the Depression Anxiety Stress Scales-21 (DASS-21), and the EuroQol instrument (EQ-5D). The Greene Climacteric Scale (GCS) was used to verify the foregoing scale. The effects of MBSR were evaluated by the differences between the post- and pre-intervention scores in each scale. Statistical analyses consisted of the descriptive dataset and Mann-Whitney ranked-pairs test.

Results

Although MBSR did not significantly improve sexual desire and depression in patients with breast cancer, MBSR could improve parts of female sexual function [i.e., Δarousal: 5.73 vs. -5.96, Δlubrication: 3.35 vs. -3.48, and Δsatisfaction: 8.48 vs. 1.76; all p <.005], with a range from small to medium effect sizes. A significantly benefits were found on mental health [Δanxiety: -10.92 vs.11.36 and Δstress: -10.96 vs.11.40; both p <.001], with large effect sizes, ranging from 0.75 to 0.87.

Conclusion

Our study revealed that MBSR can improve female sexual function and mental health except for sexual desire and depression in women with breast cancer. Medical staff can incorporate MBSR into clinical health education for patients with breast cancer to promote their overall quality of life.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8799961/

Improve the Psychological Well-Being of Patients with Cardiovascular Disease with Tai Chi

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Improve the Psychological Well-Being of Patients with Cardiovascular Disease with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Tai Chi involves a series of graceful, gentle movements that can get your heart rate up while also relaxing your mind. It’s been called meditation in motion.” – Cleveland Heart Lab

 

Cardiovascular disease is the number one killer. A myriad of treatments has been developed including a variety of surgical procedures and medications. In addition, lifestyle changes have proved to be effective including quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Unfortunately, for a variety of reasons, 60% of cardiovascular disease patients decline engaging in these lifestyle changes, making these patients at high risk for another attack.

 

Contemplative practices have been shown to be safe and effective alternative treatments for cardiovascular disease. Practices such as meditation, tai chi, and yoga, have been shown to be helpful for heart health and to reduce the physiological and psychological responses to stress. They have also been shown to be effective in maintaining cardiovascular health and the treatment of cardiovascular disease. The research has been accumulating. So, it makes sense to pause and take a look at what has been learned.

 

In today’s Research News article “Does tai chi improve psychological well-being and quality of life in patients with cardiovascular disease and/or cardiovascular risk factors? A systematic review.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8725570/ ) Yang and colleagues review, summarize, and perform a meta-analysis of the published randomized controlled trials of the effectiveness of Tai Chi practice for patients with cardiovascular disease. They identified 37 published trials.

 

They report that the published research found that Tai Chi practiced improved the psychological well-being of the patients including decreases in perceived stress, anxiety, depression, bodily pain and increases in mental health, self-efficacy, and mood.

 

Hence practicing Tai Chi improves the mental health and quality of life of patients with cardiovascular disease.

 

“practicing tai chi may help to modestly lower blood pressure. It’s also proved helpful for people with heart failure, who tend to be tired and weak as a result of the heart’s diminished pumping ability. The slow movements involve both the upper and lower body, which safely strengthens the heart and major muscle groups without undue strain.” – Harvard Health

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Yang, G., Li, W., Klupp, N., Cao, H., Liu, J., Bensoussan, A., Kiat, H., Karamacoska, D., & Chang, D. (2022). Does tai chi improve psychological well-being and quality of life in patients with cardiovascular disease and/or cardiovascular risk factors? A systematic review. BMC complementary medicine and therapies, 22(1), 3. https://doi.org/10.1186/s12906-021-03482-0

 

Abstract

Background

Psychological risk factors have been recognised as potential, modifiable risk factors in the development and progression of cardiovascular disease (CVD). Tai Chi, a mind-body exercise, has the potential to improve psychological well-being and quality of life. We aim to assess the effects and safety of Tai Chi on psychological well-being and quality of life in people with CVD and/or cardiovascular risk factors.

Methods

We searched for randomised controlled trials evaluating Tai Chi for psychological well-being and quality of life in people with CVD and cardiovascular risk factors, from major English and Chinese databases until 30 July 2021. Two authors independently conducted study selection and data extraction. Methodological quality was evaluated using the Cochrane Risk of Bias tool. Review Manager software was used for meta-analysis.

Results

We included 37 studies (38 reports) involving 3525 participants in this review. The methodological quality of the included studies was generally poor. Positive effects of Tai Chi on stress, self-efficacy, and mood were found in several individual studies. Meta-analyses demonstrated favourable effects of Tai Chi plus usual care in reducing anxiety (SMD − 2.13, 95% confidence interval (CI): − 2.55, − 1.70, 3 studies, I2 = 60%) and depression (SMD -0.86, 95% CI: − 1.35, − 0.37, 6 studies, I2 = 88%), and improving mental health (MD 7.86, 95% CI: 5.20, 10.52, 11 studies, I2 = 71%) and bodily pain (MD 6.76, 95% CI: 4.13, 9.39, 11 studies, I2 = 75%) domains of the 36-Item Short Form Survey (scale from 0 to 100), compared with usual care alone. Tai Chi did not increase adverse events (RR 0.50, 95% CI: 0.21, 1.20, 5 RCTs, I2 = 0%), compared with control group. However, less than 30% of included studies reported safety information.

Conclusions

Tai Chi seems to be beneficial in the management of anxiety, depression, and quality of life, and safe to practice in people with CVD and/or cardiovascular risk factors. Monitoring and reporting of safety information are highly recommended for future research. More well-designed studies are warranted to determine the effects and safety of Tai Chi on psychological well-being and quality of life in this population.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8725570/

Improve Psychological Well-Being of Elementary School Children with Mindfulness

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Improve Psychological Well-Being of Elementary School Children with Mindfulness

 

By John M. de Castro, Ph.D.

 

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

 

Childhood is a miraculous period during which the child is dynamically absorbing information from every aspect of its environment. This is particularly evident during the elementary school years. Mindfulness training in school has been shown to have very positive effects. These include improvements in the cognitive, psychological, emotional and social domains. It is important to teach skills that improve well-being early in life. This can affect individuals throughout their lives. So, there is a need to further study the ability of mindfulness training to improve the well-being of elementary school students.

 

In today’s Research News article “Randomized Trial on the Effects of a Mindfulness Intervention on Temperament, Anxiety, and Depression: A Multi-Arm Psychometric Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8945710/ ) Poli and colleagues recruited 5th grade students. They were measured before and after either 8 weeks of mindfulness training or no treatment for anxiety depression, and temperament.

 

They found that mindfulness training reduced anxiety levels and inhibition to novelty and increased attention, social orientation, positive emotionality. These results suggest that mindfulness training improves the psychological well-being of elementary school children.

 

Mindfulness improves the well-being of kids.

 

“mental wellbeing does not mean being happy all the time and it does not mean you won’t experience negative or painful emotions, such as grief, loss, or failure, which are a part of normal life. However, whatever your age, mindfulness can help you lead a mentally healthier life and improve your wellbeing.” – Mental Health Foundation

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Poli, A., Maremmani, A., Gemignani, A., & Miccoli, M. (2022). Randomized Trial on the Effects of a Mindfulness Intervention on Temperament, Anxiety, and Depression: A Multi-Arm Psychometric Study. Behavioral sciences (Basel, Switzerland), 12(3), 74. https://doi.org/10.3390/bs12030074

 

Abstract

Mindfulness is a mental state that can be achieved through meditation. So far, studies have shown that practicing mindfulness on a consistent and regular basis can improve attentional functions and emotional well-being. Mindfulness has recently begun to be used in the field of child development. The goal of this study is to assess if a mindfulness program may help primary school students in reducing anxiety and depression while also improving their temperamental characteristics. This multi-arm pre-post study included 41 subjects recruited in the fifth year of two primary school classes. Participants were randomly assigned to the experimental and control groups. The experimental group, but not the control group, underwent an eight-week mindfulness training. Every week, the program included 60-min group sessions. QUIT (Italian Questionnaires of Temperament) and TAD (Test for Anxiety and Depression in Childhood and Adolescence) were used to assess temperament, and anxiety and depression, respectively. Both groups were administered both instruments before and after mindfulness intervention. The mindfulness program lowered anxiety levels and was effective in changing temperament dimensions: there was an increase in social orientation (SO), positive emotionality (PE), and attention (AT), as well as a decrease in inhibition to novelty (IN) and negative emotionality. Path analysis revealed that AT may promote the improvement of both SO and IN. Similarly, PE may be promoted by the decrease of IN. Clinical implications are discussed.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8945710/

 

Reduce the Association of Anxiety with Psychological Well-Being During Stress with Mindfulness

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Reduce the Association of Anxiety with Psychological Well-Being During Stress with Mindfulness

 

By John M. de Castro, Ph.D.

 

“in medical students. . . mindfulness meditation may be used to elicit positive emotions, minimize negative affect and rumination, and enable effective emotion regulation.” –  Michael Minichiello

 

In the modern world education is a key for success. There is a lot of pressure on medical students to excel. This stress might in fact be counterproductive as the increased pressure can lead to stress and anxiety which can impede the student’s physical and mental health, well-being, and performance in medical school. It is, for the most part, beyond the ability of the individual to change the environment to reduce stress, so it is important that methods be found to reduce the students’ responses to stress; to make them more resilient when high levels of stress occur.

 

Contemplative practices including meditation, mindfulness training, and yoga practice have been shown to reduce the psychological and physiological responses to stress. Indeed, these practices have been found to reduce stress and improve psychological health in students. So, it would seem important to examine the relationship of mindfulness with the psychological well-being of medical students during high pressure periods.

 

In today’s Research News article “Specific mindfulness traits protect against negative effects of trait anxiety on medical student wellbeing during high-pressure periods.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8338863/ ) Fino and colleagues recruited second year students in medical school and had them complete measures at the beginning and end an academic semester of mindfulness, anxiety, perceived stress, psychosomatic symptoms, and sleep quality.

 

They found that over the course of the semester there were significant increases in perceived stress and psychosomatic symptoms. In general, the well-being of female students was significantly poorer than that of male students. Mediation analysis revealed that the higher the levels of anxiety at the beginning of the semester the higher the levels of perceived stress and psychosomatic symptoms at the end of the semester. But these relationships were tempered by mindfulness such that the higher the levels of mindfulness the smaller the association between levels of anxiety at the beginning of the semester the higher the levels of perceived stress and psychosomatic symptoms at the end of the semester. This was particularly true for the nonjudging of inner experience facet of mindfulness and to a lesser extent the acting with awareness facet.

 

These results suggest that over the course of an academic semester in medical school there is a deterioration in the psychological well-being of the students. This is not surprising as the exams at the end of the semester are very stressful. This deterioration is exacerbated by the overall anxiety levels of the students. Again, this is not surprising as anxious students would be expected to react more strongly to the pressures at the end of the semester. What is new is that mindfulness tends to mitigate this effect of anxiety. The more mindful students had less of a deterioration in their well-being resulting from their anxiety level.

 

Previous research has demonstrated that mindfulness reduces perceived stress, anxiety, and psychosomatic symptoms. So, the mitigating effect of mindfulness was not surprising. But it is interesting that the greatest mitigation was found for the nonjudging of inner experience facet of mindfulness. In other word, accepting the feelings of anxiety as they are, mitigates its impact on psychological well-being. Conversely, judging these feelings multiples their effects on well-being. So, accepting, without judgement, that one is anxious, make that anxiety less impactful on one’s well-being.

 

So, reduce the association of anxiety with psychological well-being during stress with mindfulness.

 

“[Mindfulness] training for medical students was associated with increased measures of psychological well-being and self-compassion, as well as improvements in stress, psychological distress and mood.” – Emma Polle

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Fino, E., Martoni, M., & Russo, P. M. (2021). Specific mindfulness traits protect against negative effects of trait anxiety on medical student wellbeing during high-pressure periods. Advances in health sciences education : theory and practice, 26(3), 1095–1111. https://doi.org/10.1007/s10459-021-10039-w

 

Abstract

Medical education is highly demanding and evidence shows that medical students are three times more susceptible to deteriorating physical and mental health than the average college student. While trait anxiety may further increase such risk, little is known about the role of trait mindfulness in mitigating these effects. Here we examine the protective role of specific mindfulness facets as mediators in pathways from trait anxiety to perceived stress, psychosomatic burden and sleep-wake quality in medical students, across repeated measurements throughout the first trimester of the school year. Preclinical medical students enrolled in the second year of the Medical School of University of Bologna completed self-report questionnaires examining personality traits as well as physical and psychological wellbeing. Data unibo were collected at the beginning (Time 1: N = 349) and the end of the first trimester (Time 2: N = 305). As students approached the end of the trimester and upcoming exams, reported levels of perceived stress, psychosomatic problems and difficulties in wakefulness increased significantly compared to the beginning of the trimester. Mediation results showed that trait anxiety predicted such outcomes whereas the protective role of mindfulness facets in mitigating these effects was significant only at Time 2. Specific facets of Nonjudging of inner experience and Acting with awareness proved to be the most effective mediators. Findings highlight that the beneficial role of mindfulness facets in mitigating negative consequences of trait anxiety on medical student wellbeing is revealed in high-pressure periods and when self-regulation is needed the most. Cultivating awareness and nonjudgmental acceptance of one’s inner experiences is a crucial self-regulation resource that can help medical students sustain their wellbeing as they learn and throughout their high-pressure education and professional careers.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8338863/