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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/

 

Improve Food Related Cognitive Processing in Patients with Eating Disorders with Mindfulness

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Improve Food Related Cognitive Processing in Patients with Eating Disorders with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Practicing mindfulness techniques has proven to be extremely helpful in aiding individuals to understand the driving forces behind their eating disorder.” – Greta Gleissner

 

Around 30 million people in the United States of all ages and genders suffer from an eating disorder: either anorexia nervosa, bulimia, or binge eating disorder. 95% of those who have eating disorders are between the ages of 12 and 26. Eating disorders are not just troubling psychological problems, they can be deadly, having the highest mortality rate of any mental illness. Two example of eating disorders are binge eating disorder (BED) and bulimia nervosa (BN). BED involves eating a large amount of food within a short time-period while experiencing a sense of loss of control over eating. BN involves binge-eating and purging (e.g., self-induced vomiting, compensatory exercise).

 

Eating disorders can be difficult to treat because eating is necessary and cannot be simply stopped as in smoking cessation or abstaining from drugs or alcohol. One must learn to eat appropriately not stop. So, it is important to find methods that can help prevent and treat eating disorders. Contemplative practices, mindfulness, and mindful eating have shown promise for treating eating disorders. It is not known however, what processes are affected by mindfulness training to improve eating disorders.

 

In today’s Research News article “Mindfulness-based cognitive therapy added to usual care improves eating behaviors in patients with bulimia nervosa and binge eating disorder by decreasing the cognitive load of words related to body shape, weight, and food.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8668447/ ) Sala and colleagues recruited adult participants who were diagnosed with either bulimia nervosa or binge eating disorder. They were on a wait-list for 8 weeks and then received weekly 2-hour sessions over 8 weeks of Mindfulness-Based Cognitive Therapy (MBCT).  MBCT involves mindfulness training, containing sitting and walking meditation and body scan, and cognitive therapy to alter how the patient relates to the thought processes that often underlie and exacerbate psychological symptoms. They were measured before and after therapy for mindfulness, eating behaviors, anxiety, and depression. In addition, the participants were presented cards printed in various colors with either neutral words or food related words and asked to name the color of the word as quickly as possible.

 

After Mindfulness-Based Cognitive Therapy (MBCT) there were significant improvements in mindfulness, anxiety, depression and eating behaviors, including nonreactivity, cognitive restraint, disinhibition, and hunger. In addition, the reaction times to food-related words was significantly shorter after MBCT. Path analysis revealed that MBCT affected eating behavior indirectly by altering the responses to the food-related words.

 

These results are interesting, but the study lacked a comparison (control) condition limiting the strength of the conclusions. But previous controlled research has demonstrated that mindfulness training improves eating disorders. So, the present results are likely due to the effects of Mindfulness-Based Cognitive Therapy (MBCT) and not to potential confounding variables.

 

The present study, though, has an interesting new finding. Mindfulness-Based Cognitive Therapy (MBCT) appears to affect the cognitive processing involved with eating. This includes nonreactivity, cognitive restraint, disinhibition, and hunger. These changes predict more healthful eating behavior and a reduction in disordered eating. In addition, MBCT affected these cognitive processes only indirectly by altering responses to food-related cues (words). This suggests that MBCT improves eating disorders by changing the thought processes in response to food cues. In other words, mindfulness improves eating disorders by altering how the individual processes information related to food. This interesting finding needs further research.

 

So, improve food related cognitive processing in patients with eating disorders with mindfulness.

 

“increasing mindful awareness of internal experiences and automatic patterns could be effective for the improvement of self-acceptance and emotional regulation, thereby reducing the problematic eating behaviors.” – Jinyue Yu

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Sala, L., Gorwood, P., Vindreau, C., & Duriez, P. (2021). Mindfulness-based cognitive therapy added to usual care improves eating behaviors in patients with bulimia nervosa and binge eating disorder by decreasing the cognitive load of words related to body shape, weight, and food. European psychiatry : the journal of the Association of European Psychiatrists, 64(1), e67. https://doi.org/10.1192/j.eurpsy.2021.2242

 

Abstract

Background

This study aimed to investigate the effectiveness of mindfulness-based cognitive therapy (MBCT) as a complementary approach in patients with bulimia nervosa (BN) or binge eating disorder (BED), and to assess how the reduction of the cognitive load of words related to eating disorders (ED) could constitute an intermediate factor explaining its global efficacy.

Methods

Eighty-eight women and men participated in clinical assessments upon inscription, prior to and following 8-week group MBCT. Mindfulness skills were assessed using the five facet mindfulness questionnaire; eating behaviors were assessed using the Three Factor Eating Questionnaire (TFEQ); comorbid pathologies were assessed using the beck depression index and the state-trait anxiety inventory. The cognitive load of words associated with ED was assessed through a modified version of the Stroop color naming task.

Results

Mindfulness skills improved significantly (p < .05) after group MBCT. The improvement of TFEQ scores was accompanied by reduced levels of depressive mood and trait anxiety. The positive impact of MBCT on TFEQ score was directly related to an improvement of the performance in the Stroop task.

Conclusions

MBCT represents an interesting complementary therapy for patients with either BN or BED, at least when cognitive and behavioral domains are concerned. Such efficacy seems to be mediated by the reduction of the cognitive load associated with ED stimuli, which offers a possible explanation of how MBCT could reduce binge-eating behaviors. Other studies are needed, in independent centers, to focus more directly on core symptoms and long-term outcome.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8668447/

 

Effectiveness of Mindfulness Training on Stress Depends Upon Baseline Levels of Anxiety and Sleep Disruption

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Effectiveness of Mindfulness Training on Stress Depends Upon Baseline Levels of Anxiety and Sleep Disruption

 

By John M. de Castro, Ph.D.

 

“Chronic stress can impair the body’s immune system and make many other health problems worse. By lowering the stress response, mindfulness may have downstream effects throughout the body.” – American Psychological Association

 

Mindfulness training has been shown to improve health and well-being in healthy individuals. 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. One of the primary effects of mindfulness that may be responsible for many of its benefits is that it improves the physiological and psychological responses to stress. But there are large individual differences in the effectiveness of mindfulness training for reduction in stress and its effects. Hence, there is a need to investigate what individual characteristics may predict the positive benefits of mindfulness training.

 

In today’s Research News article “Do gender, anxiety, or sleep quality predict mindfulness-based stress reduction outcomes?.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7814316/ ) Brown and colleagues recruited adult participants in an 8-week Mindfulness-Based Stress Reduction (MBSR) program. the program consists of weekly training meetings that include meditation, yoga, and body scan along with group discussion and daily home practice. The participants were measured before and after the program for anxiety. depression, sleep quality, stress-related symptoms, and emotion regulation.

 

They found that in comparison to baseline after the Mindfulness-Based Stress Reduction (MBSR) program there was a significant decrease in stress-related symptoms and emotion suppression and a significant increase in cognitive reappraisal. Participants who were high in anxiety and sleep disruptions at baseline had significantly greater reductions in stress-related symptoms and greater increases in cognitive reappraisal after MBSR. In addition, men had significantly greater decreases in emotion suppression after MBSR than women.

 

This study lacked a control (comparison condition). So, caution must be exercised in reaching definitive conclusions. But previous controlled studies have demonstrated that mindfulness training results in significant decreases in the physiological and psychological responses to stress and improvements in emotion regulation. So, the present findings are likely due to the impact of the Mindfulness-Based Stress Reduction (MBSR) program.

 

The study demonstrates that the characteristics of the participants at the beginning of the Mindfulness-Based Stress Reduction (MBSR) program predict it’s impact. Participants who are highly anxious and have troubled sleep at the start tend to benefit the most. Since anxiety and sleep disruption tend to contribute to stress and mindfulness training has been shown to decrease anxiety and improve sleep, it is not surprising that they would be predictive of greater reduction in stress-related symptoms. Nevertheless, the results suggest that MBSR should be employed particularly for anxious individuals and those with troubled sleep.

 

So, effectiveness of mindfulness training on stress depends upon baseline levels of anxiety and sleep disruption.

 

“The benefits of mindfulness training may persist for years, because learning to be mindful is something that can be applied to your daily routine.” – Arielle Silverman

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Brown, M. M., Arigo, D., Wolever, R. Q., Smoski, M. J., Hall, M. H., Brantley, J. G., & Greeson, J. M. (2021). Do gender, anxiety, or sleep quality predict mindfulness-based stress reduction outcomes?. Journal of health psychology, 26(13), 2656–2662. https://doi.org/10.1177/1359105320931186

 

Abstract

Although mindfulness-based stress reduction (MBSR) can improve health and well-being, less is known about factors that predict outcomes. This prospective observational study examined gender and baseline anxiety and sleep quality as predictors of change in emotion regulation and stress symptoms following an 8-week MBSR program. Women and men reported similar improvement in stress symptoms and cognitive reappraisal, whereas men improved more in emotion suppression. Individuals with higher anxiety and worse sleep pre-treatment benefited most in terms of decreased stress. Evaluating pre-treatment characteristics could help determine optimal candidates for MBSR training and could optimize outcomes for both women and men.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7814316/

Improve the Psychological Well-Being of Opioid Users Undergoing Medicinal Therapy with Mindfulness

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Improve the Psychological Well-Being of Opioid Users Undergoing Medicinal Therapy with Mindfulness

 

By John M. de Castro, Ph.D.

 

“As individuals with [Substance Use Disorders] engage in mindfulness practices within [Mindfulness-Based Interventions], they learn to cultivate trait mindfulness, providing a bulwark against substance use and relapse.” – Sarah E Priddy

 

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 treat substance abuse and prevent relapse, but an effective treatment has been elusive. Most programs and therapies to treat addictions have poor success rates. Recently, mindfulness training has been found to be effective in treating addictions and preventing relapses. Medicinal therapies with drugs such as buprenorphine/naloxone have also been effective. But there is a need to study the effectiveness of mindfulness training in combination with medicinal therapy on relapse prevention.

 

In today’s Research News article “Testing Mindfulness-Based Relapse Prevention with Medications for Opioid Use Disorder Among Adults in Outpatient Therapy: a Quasi-experimental Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8504564/ ) Zullig and colleagues recruited patients who were addicted to opioids and after treatment had been opioid free for at least 90 days. They continued on receiving treatment with daily injections of buprenorphine/naloxone and attending Narcotics Anonymous meetings. Patients who volunteered underwent additional 24 weeks of twice weekly 60-minute sessions of Mindfulness-Based Relapse Prevention (MBRP) treatment. The participants were measured before, at midpoint, and after treatment and 12 weeks later for relapse, craving symptoms, anxiety, depression, and mindfulness.

 

They found that 73% of the participants were retained through the entire 36 weeks with no differences between groups. Relapse occurred in 45% of the participants but there were no differences between groups. Cravings declined throughout the 36 weeks but again there were no differences between groups. On the other hand, the decline in anxiety and depression and increase in mindfulness was significantly greater for the group that received Mindfulness-Based Relapse Prevention (MBRP).

 

The findings suggest that adding Mindfulness-Based Relapse Prevention (MBRP) to medicinal therapy for opioid relapse prevention produced significantly lower levels of anxiety and depression in the patients. But it did not appear to improve relapses or cravings. More research is needed to ascertain whether the additional cost and staff support involved in implementing MBRP is justified by the additional improvements in psychological well-being.

 

So, improve the psychological well-being of opioid users undergoing medicinal therapy with mindfulness.

 

“Mindfulness-Based Relapse Prevention (MBRP) has been shown to help with physical and psychological well-being, reduce craving, and help with anxiety and depression.” – Keith Zullig

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Zullig, K. J., Lander, L. R., Tuscano, M., Garland, M., Hobbs, G. R., & Faulkenberry, L. (2021). Testing Mindfulness-Based Relapse Prevention with Medications for Opioid Use Disorder Among Adults in Outpatient Therapy: a Quasi-experimental Study. Mindfulness, 1–11. Advance online publication. https://doi.org/10.1007/s12671-021-01763-w

 

Abstract

Objectives

This study aimed to explore the effectiveness of mindfulness-based relapse prevention (MBRP) with individuals receiving medication for opioid use disorder (MOUD) in a naturalistic, open-ended outpatient group treatment setting.

Methods

Eighty participants (mean age 36.3) who had at least 90 consecutive days substance free self-selected into treatment (MBRP, n = 35) or comparison groups (treatment as usual, TAU, n = 45). Outcomes tracked included treatment retention and relapse, and self-reported craving, anxiety, depression, and mindfulness at baseline, 12 weeks, 24 weeks, and 36 weeks post-recruitment. MBRP group participants attended biweekly 60-min sessions for 24 weeks. A linear mixed model analysis of variance determined the significance of the MBRP intervention on changes in craving, anxiety, depression, and mindfulness.

Results

No significant differences in sex, education level, insurance status, relationship status, or employment status were detected at baseline between groups. The 36-week retention (74%, MBRP/MOUD; 71%, TAU/MOUD) and relapse rates (43%, MBRP/MOUD; 47%, TAU/MOUD) were similar for the groups. There were only four relapses on opioids. Significant reductions (p < .05) were observed in the MBRP/MOUD group for craving, anxiety, and depression in addition to significant increases in mindfulness compared to those in TAU/MOUD.

Conclusions

Although state and federal resources are available to expand MOUD, no standard of behavioral therapy has been established as most complimentary to MOUD. The current study results suggest MBRP can be implemented as an outpatient therapy for individuals in MOUD.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8504564/

 

Improved Psychological Well-Being and Cognition is Reported by Adult who Engage in Microdosing of Psychedelic Substances

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Improved Psychological Well-Being and Cognition is Reported by Adult who Engage in Microdosing of Psychedelic Substances

 

By John M. de Castro, Ph.D.

 

“After a 40-year moratorium, the psychedelic renaissance has begun: rigorous scientific methods can now be used to investigate psychedelics as potential medicines and for “the betterment of well people”. – Thomas Anderson

 

Psychedelic substances such as peyote, mescaline, LSD, Bufotoxin, ayahuasca and psilocybin 

have been used almost since the beginning of recorded history to alter consciousness and produce spiritually meaningful experiences. More recently hallucinogenic drugs such as MDMA (Ecstasy) and Ketamine have been similarly used. People find the experiences produced by these substances extremely pleasant. eye opening, and even transformative. They often report that the experiences changed them forever. Psychedelics and hallucinogens have also been found to be clinically useful as they markedly improve mood, increase energy and enthusiasm and greatly improve clinical depression.

 

Recently doses of psychedelic substances that are small enough that they do not produce psychedelic effects (microdoses) have been employed repeatedly in real world settings. They have been reported to produce reductions in the symptoms of depression and anxiety, improve cognitive function, and promote social interaction. But there is little systematic research on the effects of repeated psychedelic microdosing.

 

In today’s Research News article “Psychedelic Microdosing: Prevalence and Subjective Effects.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282936/ ) Cameron and colleagues recruited adult volunteers to complete an anonymous online survey of “Recreational Drug and Alcohol Use”. The survey requested information regarding familiarity with psychedelic microdosing. personal practices, drugs used, and any changes observed in depression, anxiety, memory, sociability, focus/attention, and physical health.

 

They found that of the 2347 respondents the majority (59%) were familiar with psychedelic microdosing but only 13 % ever practiced it and only 4% were currently practicing. LSD and Psilocybin were the most common drugs used in microdosing. Males, veterans, and less educated participants were significantly more likely to practice psychedelic microdosing.

 

In comparison to participants who did not microdose, those that did reported significantly greater reductions in depression anxiety and greater improvements in memory, attention, and sociability. Males again reported the greatest improvements. The majority of the participants who stopped microdosing attributed it to difficulty in obtaining the drugs and their legal riskiness.

 

These results were produced by an anonymous survey and there was no way to ascertain the veracity of the responses. In addition, there were no comparison to other spontaneously used drugs to determine demand characteristics or placebo effects. Hence, the results are from a self-selected sample, have strong expectancy effect, and with no objective verification of the responses. So, these results must be viewed as preliminary. Nevertheless, the findings suggest that psychedelic microdosing is viewed by those engaging in it as beneficial for their psychological well-being and cognitive ability. These are interesting results that suggest that further investigation in warranted to determine if this practicemay be useful in improving well-being.

 

So, improved psychological well-being and cognition is reported by adult who engage in microdosing of psychedelic substances.

 

“We have an epidemic of mental health problems, with existing treatments that don’t work for everyone. We need to follow the lead of patients who are taking these initiatives to improve their wellbeing and reduce suffering.” – Zach Walsh

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Cameron, L. P., Nazarian, A., & Olson, D. E. (2020). Psychedelic Microdosing: Prevalence and Subjective Effects. Journal of psychoactive drugs, 52(2), 113–122. https://doi.org/10.1080/02791072.2020.1718250

 

Abstract

Anecdotal reports suggest that the administration of sub-hallucinogenic doses of psychedelic compounds on a chronic, intermittent schedule—a practice known as psychedelic microdosing—is becoming increasingly popular among young adults due to its purported ability to reduce symptoms of depression and anxiety while improving cognitive function and promoting social interaction. Using an anonymous online survey, we collected data from 2347 people to 1) assess the prevalence of psychedelic microdosing and characterize the demographics of microdosers, 2) determine whether microdosers associate the practice with changes in mood, cognitive function, social interaction, or physiology, and 3) investigate frequent motives for discontinuing the practice. Fifty-nine percent of respondents (NT = 2183) reported familiarity with the concept of psychedelic microdosing, with 17% (383 respondents, NT=2200) having engaged in this practice. Microdosers attributed psychedelic microdosing with improving their mood, decreasing their anxiety, and enhancing their memory, attention, and sociability. The most frequently cited reasons for quitting microdosing (NT = 243) were the risks associated with taking an illegal substance (24.28%) and the difficulty of obtaining psychedelic compounds (22.63%). Overall, our findings suggest that psychedelic microdosing is relatively common and is subjectively associated with a broad spectrum of socio-affective, cognitive, and physical outcomes.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282936/

Improve Education Students Psychological Well-Being with Mindfulness

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Improve Education Students Psychological Well-Being with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness practices help anchor the mind, creating space to become aware of our thoughts and feelings, and keeps us in the present moment, all of which helps reduce stress and anxiety and boosts levels of attention and concentration.” – Rebecca Enderby 

 

In the modern world education is a key for success. There is a lot of pressure on university 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. But 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 college students’ responses to stress; to make them more resilient when high levels of stress occur. 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 

 

In today’s Research News article “The Effects of a Mindfulness Program on Mental Health in Students at an Undergraduate Program for Teacher Education: A Randomized Controlled Trial in Real-Life.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.722771/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1790561_a0P58000000G0YfEAK_Psycho_20211214_arts_A ) Juul and colleagues recruited teacher education college students and randomly assigned them to a wait-list control condition or to receive 8 weekly 2.5 hour sessions of the Mindfulness-Based Stress Reduction (MBSR) program. The program consists of training in meditation, body scan, and yoga, group discussion, and daily home practice. They were measured before and after training and 3 months later for perceived stress, anxiety, depression, well-being, resilience, mindfulness, and resting state cognitive activity.

 

They found that in comparison to baseline and the wait-list control group, the group that received Mindfulness-Based Stress Reduction (MBSR) had significantly higher well-being and significantly lower levels of perceived stress, anxiety, depression, and resting state cognitive activity of distracting thoughts, thoughts of self and comfort. In addition, they found that the effect of MBSR on perceived stress was in part mediated by resting state cognitive activity of distracting thoughts and comfort and by thoughts of self on anxiety and depression. These effects were still present at the 3-month follow-up measurement.

 

The study demonstrates that mindfulness training improves the mental health of stresses teacher education college students. It has been routinely shown in previous research with a variety of groups that mindfulness training produces reduced levels of perceived stress, anxiety, and depression and increased levels of well-being. The new finding is that these improvements in mental health produced by the mindfulness training appear to be in part mediated by changes in the students’ resting state cognitive activity. In other words, the training appears to alter the mental contents of the students which in turn improves their mental health. The mindfulness trained students appear to have fewer distracting thoughts, thoughts of self and comfort and these reductions appear to improve their psychological well-being.

 

So, improve education students psychological well-being with mindfulness.

 

“It’s no secret that college can quickly become a major stressor for many students. Balancing multiple classes on top of work, a social life, and a million other things is a lot to take on at once. Don’t let yourself become too overwhelmed with everything. Instead, try . . . mindfulness.” – Savannah Byers

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Juul L, Brorsen E, Gøtzsche K, Nielsen BL and Fjorback LO (2021) The Effects of a Mindfulness Program on Mental Health in Students at an Undergraduate Program for Teacher Education: A Randomized Controlled Trial in Real-Life. Front. Psychol. 12:722771. doi: 10.3389/fpsyg.2021.722771

 

Background: In this study, we aimed to investigate the effects of a mindfulness program including Mindfulness-Based Stress Reduction (MBSR) on the mental health of student teachers when offered at their educational institution in a real-life context.

Methods: A parallel randomized controlled trial (RCT) was conducted among self-selected student teachers at a Danish undergraduate program for teacher education in the autumns of 2019 and 2020. Participation was not recommended in case of (1) clinical depression or a diagnosis of psychosis or schizophrenia, (2) abuse of alcohol, drugs, and/or medicine. Randomization was performed by a Statistician who was blinded to the identity of the students. Data was collected using self-reported questionnaires. The primary outcome was a change in perceived stress 3 months from baseline. Secondary outcome measures were symptoms of anxiety and depression, well-being, resilience, mindfulness, and thoughts and feelings during rest. The effects were analyzed according to the intention-to-treat principle using mixed-effect linear regression models. Mediating effects of mindfulness skills on the mental health outcomes were explored using structural equation modeling.

Results: The study group included 67 student teachers with 34 allocated to the intervention group (median age: 25 years; women: n = 24, 71%); and 33 students (median age: 25 years; women: n = 25, 76%) allocated to a waiting list control group. At baseline, mean Perceived Stress Scale (PSS) scores were 18.88 (SD: 5.75) in the intervention group and 17.91 (SD: 6.36) in the waiting list control group. A total of 56 students completed the questionnaire at a 3-month follow-up (28 in both the intervention- and the control group). Statistically significant effects of the intervention were found on perceived stress, symptoms of anxiety and depression, well-being, and on three of seven resting-state dimensions. No effects were found on resilience or mindfulness. Statistically significant mediated effects via resting-state dimensions were found.

Conclusion The findings suggested that offering a mindfulness program at an undergraduate program for teacher education could significantly improve the mental health among self-selected students within 3 months. Results of mediation analysis supported the hypothesis that some of the effects might be explained by reduced distracting thoughts.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.722771/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1790561_a0P58000000G0YfEAK_Psycho_20211214_arts_A

 

Improve Adolescent Psychological Well-Being with Tai Chi or Qigong

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Improve Adolescent Psychological Well-Being with Tai Chi or Qigong

 

By John M. de Castro, Ph.D.

 

“Qigong was able to improve attention in adolescents after 4 weeks of practice, leading us to conclude that it may be a useful tool when integrated into physical education classes.” – Leonel Duarte

 

Adolescence is a time of mental, physical, social, and emotional growth. It is during this time that higher levels of thinking, sometimes called executive function, develops. But adolescence can be a difficult time, fraught with challenges. During this time the child transitions to young adulthood; including the development of intellectual, psychological, physical, and social abilities and characteristics. There are so many changes occurring during this time that the child can feel overwhelmed and unable to cope with all that is required. This can lead to emotional and behavioral problems.

 

Indeed, up to a quarter of adolescents suffer from depression or anxiety disorders, and an even larger proportion struggle with subclinical symptoms. Mindfulness training in adults has been shown to reduce anxiety and depression levels and improve resilience and emotional regulation. In addition, in adolescents it has been shown to improve emotion regulation and to benefit the psychological and emotional health.

 

Tai Chi and Qigong are ancient mindfulness practices involving slow prescribed movements. They are gentle and completely safe, are inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park. There has been accumulating research on the effects of Tai Chi and Qigong training on the psychological well-being of adolescents. So, it makes sense to summarize what has been learned.

 

In today’s Research News article “The Effects of Tai Chi and Qigong Exercise on Psychological Status in Adolescents: A Systematic Review and Meta-Analysis.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.746975/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1784429_a0P58000000G0YfEAK_Psycho_20211202_arts_A  ) Liu and colleagues review, summarize, and perform a meta-analysis of the published controlled research studies effects of Tai Chi and Qigong training on the psychological well-being of adolescents (aged 12 to 18 years).

 

They identified 10 published research studies with a total of 1244 participants. They report that the published research studies found that Tai Chi or Qigong practice produced significant reductions in anxiety, depression, and blood cortisol levels (stress marker) and significant improvements in self-concept and general mental health. Adolescence is a turbulent and stressful time. The published research suggests that practicing Tai Chi or Qigong helps reduce the mental turbulence and may help the youths navigate adolescence and in their transition to adulthood.

 

So, improve adolescent psychological well-being with Tai Chi or Qigong.

 

“Teens . . . who had taken the Tai Chi Chuan classes showed markedly less stress and psychological distress and enjoyed a much better self-image.” – Jeff Paterson

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Liu X, Li R, Cui J, Liu F, Smith L, Chen X and Zhang D (2021) The Effects of Tai Chi and Qigong Exercise on Psychological Status in Adolescents: A Systematic Review and Meta-Analysis. Front. Psychol. 12:746975. doi: 10.3389/fpsyg.2021.746975

 

Background: The purpose of this study was to systematically review the effectiveness of Tai Chi and Qigong exercise on adolescents’ symptoms of depression and anxiety, and psychological status based on clinical evidences, and to calculate the pooled results using meta-analysis.

Methods: A systematic search using seven English and three Chinese databases was initiated to identify randomized controlled trials (RCT) and non-randomized comparison studies (NRS) assessing the effect of Tai Chi and Qigong exercise on psychological status among adolescents. Standardized mean differences (SMD) and their 95% confidence intervals (CI) were used to determine the pooled effect of the intervention. Study quality was evaluated using a Checklist to Evaluate a Report of a Non-pharmacological Trial (CLEAR-NPT) designed for non-pharmacological trials.

Results: Four RCTs and six NRS were identified, including 1,244 adolescents. The results suggested a potential beneficial effect of Tai chi and Qigong exercise on reducing anxiety (SMD = 0.386, 95 CI% [0.233, 0.538]) and depression (SMD = 1.937 [95 CI%, 1.392–2.546]) symptoms, and reducing cortisol level (SMD = 0.621 [95 CI%, 0.18–1.062]) in adolescents. Conversely, non-significant effects were found for stress, mood, and self-esteem.

Conclusions: The findings of this review suggest Qigong appears to be an effective therapeutic modality to improve psychological well-being in adolescents. Hope future studies will have rigorously designed, well-controlled randomized trials with large sample sizes in order to confirm these findings.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.746975/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1784429_a0P58000000G0YfEAK_Psycho_20211202_arts_A