Depression

Reduce Rumination in Bipolar Disorder with Mindfulness

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Reduce Rumination in Bipolar Disorder with Mindfulness

 

By John M. de Castro, Ph.D.

 

“If you are someone who tends to ruminate, or who suffers from anxiety and depression, it’s important that you don’t judge yourself for this way of being.” ― Kristin Neff

 

Bipolar disorder, also known as manic depressive disorder, is a mood disorder characterized by alternating states of extreme depression, relative normalcy, and extreme euphoria (mania). The symptoms of depression and mania are so severe that the individual is debilitated and unable to conduct their normal daily lives. The depression is so severe that suicide occurs in about 1% of cases of bipolar disorder. There are great individual differences in bipolar disorder. The extreme mood swings can last for a few days to months and can occur only once or reoccur frequently.

 

Bipolar disorder is usually treated with drugs. But these medications are not always effective and can have difficult side effects. Mindfulness practices and treatments have been shown to be effective for major mental disorders, including  depression and anxiety disorders and to improve the regulation of emotions.  Mindfulness-Based Cognitive Therapy (MBCT) was specifically developed to treat depression. MBCT involves mindfulness training, containing sitting, walking and body scan meditations, and cognitive therapy that attempts to teach patients to distinguish between thoughts, emotions, physical sensations, and behaviors, and to recognize irrational thinking styles and how they affect behavior. This may be very effective particularly in reducing the repetitive negative thought patterns, ruminations. These intrusive thoughts are common in bipolar disorder and tend to support the disorder.

 

In today’s Research News article “The effect of mindfulness-based cognitive therapy on rumination and a task-based measure of intrusive thoughts in patients with bipolar disorder.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9374865/ ) Lubbers and colleagues recruited patients with bipolar disorder and randomly assigned them to receive Mindfulness-Based Cognitive Therapy (MBCT) or treatment as usual. They were measured before and after treatment for depression, mania, brooding, positive rumination, and intrusive thoughts.

 

They found that the greater the levels of rumination the greater the levels of depression. Mindfulness-Based Cognitive Therapy (MBCT) resulted in a significant decrease in brooding and intrusive thoughts. These findings suggest that MBCT reduces the negative rumination characteristic of bipolar disorder and associated with their depression. Hence mindfulness training appears to reduce the symptoms of bipolar disorder.

 

“Life is a series of moments and moments are always changing, just like thoughts, negative and positive. And although it may be human nature to dwell, like many natural things it’s senseless, senseless to allow a single thought to inhabit a mind because thoughts are like guests or fair-weather friends.” ― Cecelia Ahern

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Lubbers J, Geurts D, Hanssen I, Huijbers M, Spijker J, Speckens A, Cladder-Micus M. The effect of mindfulness-based cognitive therapy on rumination and a task-based measure of intrusive thoughts in patients with bipolar disorder. Int J Bipolar Disord. 2022 Aug 12;10(1):22. doi: 10.1186/s40345-022-00269-1. PMID: 35960403; PMCID: PMC9374865.

 

Abstract

Background

Preliminary evidence suggests that Mindfulness-Based Cognitive Therapy (MBCT) is a promising treatment for bipolar disorder (BD). A proposed working mechanism of MBCT in attenuating depressive symptoms is reducing depressive rumination. The primary aim of this study was to investigate the effect of MBCT on self-reported trait depressive rumination and an experimental state measure of negative intrusive thoughts in BD patients. Exploratively, we investigated the effect of MBCT on positive rumination and positive intrusive thoughts.

Methods

The study population consisted of a subsample of bipolar type I or II patients participating in a multicenter randomized controlled trial comparing MBCT + treatment as usual (TAU) (N = 25) to TAU alone (N = 24). Trait depressive rumination (RRS brooding subscale) and intrusive thoughts (breathing focus task (BFT)) were assessed at baseline (full subsample) and post-treatment (MBCT + TAU; n = 15, TAU; n = 15). During the BFT, participants were asked to report negative, positive and neutral intrusive thoughts while focusing on their breathing.

Results

Compared to TAU alone, MBCT + TAU resulted in a significant pre- to post-treatment reduction of trait depressive rumination (R2 = .16, F(1, 27) = 5.15, p = 0.031; medium effect size (f2 = 0.19)) and negative intrusive thoughts on the BFT (R2 = .15, F(1, 28) = 4.88, p = 0.036; medium effect size (f2 = 0.17)). MBCT did not significantly change positive rumination or positive intrusive thoughts.

Conclusions

MBCT might be a helpful additional intervention to reduce depressive rumination in BD which might reduce risk of depressive relapse or recurrence. Considering the preliminary nature of our findings, future research should replicate our findings and explore whether this reduction in rumination following MBCT indeed mediates a reduction in depressive symptoms and relapse or recurrence in BD.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9374865/

 

Improve the Physical and Psychological Symptoms of Covid-19 with Yoga

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Improve the Physical and Psychological Symptoms of Covid-19 with Yoga

 

By John M. de Castro, Ph.D.

 

“If there are threats to humanity, yoga often gives us a way of holistic health. Yoga also gives us a happier way of life. I am sure, Yoga will continue playing its preventive, as well as promotive role in healthcare of masses,” – Narendra Modi

 

Mindfulness training and yoga practices have been shown to improve health and well-being in healthy individuals. They have 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. The COVID-19 pandemic has challenged the mental and physical health of the population. It has created intense stress both for frontline workers but also for people simply isolating at home. Mindfulness is known to decrease the psychological and physical responses to stress and yoga practice also produces similar improvements. So, yoga practice may be helpful in coping with the mental and physical challenges resulting from the lockdown during the COVID-19 pandemic. The evidence has been accumulating. So, it makes sense to summarize what has been learned.

 

In today’s Research News article “A narrative review on yoga: a potential intervention for augmenting immunomodulation and mental health in COVID-19.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9289356/ ) Basu-Ray and colleagues review and summarize the published research on the effectiveness of yoga practice for the treatment of the psychological and physical symptoms of Covid-19.

 

They note that the published research suggests that yoga practice improves the immune response and decreases inflammation. The research also found that yoga decreases responses physical and psychological responses to stress and decreases anxiety and depression. They found that yoga practice improves the cardiovascular and respiratory systems. It has been shown to improve cardiac arrhythmia, congestive cardiac failure, ischemic heart disease, and hypertension, reducing blood pressure.

 

All these benefits of yoga practice should improve the individual’s ability to combat Covid-19.

 

“Meditation can turn fools into sages but unfortunately, fools never meditate.” – Ramakrishna Paramhansa, Vivekananda

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Indranill Basu-Ray, Kashinath Metri, Dibbendhu Khanra, Rishab Revankar, Kavitha M. Chinnaiyan, Nagaratna Raghuram, Mahesh Chandra Mishra, Bhushan Patwardhan, Manjunath Sharma, Ishwar V. Basavaraddi, Akshay Anand, Shrinath Reddy, K. K. Deepak, Marian Levy, Sue Theus, Glenn N. Levine, Holger Cramer, Gregory L. Fricchione, Nagendra R. Hongasandra. A narrative review on yoga: a potential intervention for augmenting immunomodulation and mental health in COVID-19, BMC Complement Med Ther. 2022; 22: 191. Published online 2022 Jul 18. doi: 10.1186/s12906-022-03666-2

 

Abstract

Background

The ongoing novel coronavirus disease 2019 (COVID-19) pandemic has a significant mortality rate of 3–5%. The principal causes of multiorgan failure and death are cytokine release syndrome and immune dysfunction. Stress, anxiety, and depression has been aggravated by the pandemic and its resultant restrictions in day-to-day life which may contribute to immune dysregulation. Thus, immunity strengthening and the prevention of cytokine release syndrome are important for preventing and minimizing mortality in COVID-19 patients. However, despite a few specific remedies that now exist for the SARS-CoV-2virus, the principal modes of prevention include vaccination, masking, and holistic healing methods, such as yoga. Currently, extensive research is being conducted to better understand the neuroendocrinoimmunological mechanisms by which yoga alleviates stress and inflammation. This review article explores the anti-inflammatory and immune-modulating potentials of yoga, along with its role in reducing risk for immune dysfunction and impaired mental health.

Methods

We conducted this narrative review from published literature in MEDLINE, EMBASE, COCHRANE databases. Screening was performed for titles and abstracts by two independent review authors; potentially eligible citations were retrieved for full-text review. References of included articles and articles of major non-indexed peer reviewed journals were searched for relevance by two independent review authors. A third review author checked the excluded records. All disagreements were resolved through discussion amongst review authors or through adjudication by a fourth review author. Abstracts, editorials, conference proceedings and clinical trial registrations were excluded.

Observations

Yoga is a nonpharmacological, cost-effective, and safe intervention associated with several health benefits. Originating in ancient India, this vast discipline consists of postures (asanas), breathing techniques (pranayama), meditation (dhyana/dharana), and relaxation. Studies have demonstrated yoga’s ability to bolster innate immunity and to inhibit cytokine release syndrome. As an intervention, yoga has been shown to improve mental health, as it alleviates anxiety, depression, and stress and enhances mindfulness, self-control, and self-regulation. Yoga has been correlated with numerous cardioprotective effects, which also may play a role in COVID-19 by preventing lung and cardiac injury.

Conclusion and relevance

This review paves the path for further research on yoga as a potential intervention for enhancing innate immunity and mental health and thus its role in prevention and adjunctive treatment in COVID-19.

Conclusions

The aggregation of pathophysiological aberrations, both psychological and somatic, secondary to COVID-19 pandemic and its resultant restrictions, may increase the severity of the infection. Accumulated evidence leads us to hypothesize that, for many, yoga practice may attenuate the ill effects of COVID-19–induced immune dysfunction at different stages.

From a public health perspective, yoga represents a low-cost, noninvasive strategy for alleviating the physical and emotional toll of the COVID-19 pandemic. The aforementioned yoga practices can be performed at home, in adherence to social distancing guidelines. Outcomes from an 8-week yoga intervention (asanas, pranayama, and meditation) indicated that medical treatment plus yoga is more effective than medical treatment alone in reducing anxiety [90]. Relaxation techniques like yoga and meditation helps in managing chronic or long term stress by regulating the cytokines, thus assisting people to overcome co-morbidities associated with diseases and improving the quality of life; which is important in COVID-19 and post-COVID illness [2, 21]. Notwithstanding, appropriate clinical trials are required to document the efficacy of this strategy.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9289356/

Improve Well-Being in Cancer Survivors with Mindfulness

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Improve Well-Being in Cancer Survivors with Mindfulness

 

By John M. de Castro, Ph.D.

 

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

 

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

 

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

 

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

 

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

 

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

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

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

 

Abstract

Objective

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

Methods

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

Results

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

Conclusions

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

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

Improve Brain Function in the Elderly with Mindfulness

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Improve Brain Function in the Elderly with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Most people think that aging is irreversible and we know that there are mechanisms even in the human machinery that allow for the reversal of aging, through correction of diet, through anti-oxidants, through removal of toxins from the body, through exercise, through yoga and breathing techniques, and through meditation.” – Deepak Chopra

 

The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our cognitive (mental) abilities which decline with age including impairments in memory, attention, and problem-solving ability. It is inevitable and cannot be avoided. Research has found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners

 

In today’s Research News article “Cerebral Blood Flow and Brain Functional Connectivity Changes in Older Adults Participating in a Mindfulness-Based Stress Reduction Program.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8869750/ ) Moss and colleagues recruited adults over the age of 65 years and provided them with an 8-week of once a week 2-hour programs of Mindfulness-Based Stress Reduction (MBSR) along with home practice. MBSR consists of meditation, yoga, and body scan practices along with group discussion. Before and after the program they were measured for anxiety and depression. In addition they underwent cerebral blood flow measurement and connectivity measurement with Magnetic Resonance Imaging (MRI).

 

They found that in comparison to baseline the elderly had significant decreases in depression and significant increases in cerebral blood flow in a variety of cortical areas after mindfulness training. They also found significantly increased connectivity between the anterior cingulate cortex and the left insular cortex, posterior cingulate cortex, putamen, and left orbitofrontal cortex.

 

These changes in the brains of the elderly are significant as they suggest that mindfulness training reverses, at least in part, the decline in the nervous system that occurs with aging. This is likely to also signal protection of cognitive capacity.

 

“There are great reasons to fear what happens if you don’t create a robust social schedule for the rest of your life or practice mindfulness meditation for the rest of your life.” ― John Medina

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Moss AS, Reibel DK, Wintering N, Vedaei F, Porter H, Khosravi M, Heholt J, Alizadeh M, Mohamed FB, Newberg AB. Cerebral Blood Flow and Brain Functional Connectivity Changes in Older Adults Participating in a Mindfulness-Based Stress Reduction Program. Behav Sci (Basel). 2022 Feb 14;12(2):48. doi: 10.3390/bs12020048. PMID: 35200299; PMCID: PMC8869750.

 

Abstract

There is a growing interest in the potential beneficial effects of mindfulness meditation training in protecting against age-related physical, emotional, and cognitive decline. The current prospective, single-center, single-arm study investigated if functional magnetic resonance imaging-based changes in cerebral blood flow and brain functional connectivity could be observed in 11 elderly adults (mean age 79) after participation in a Mindfulness-Based Stress Reduction (MBSR) program. The results showed significantly (p < 0.05) altered cerebral blood flow and functional connectivity in the cingulate gyrus, limbic structures, and subregions of the temporal and frontal lobes, similar to findings of other meditation-related studies in younger populations. Furthermore, these changes were also associated with significant improvements in depression symptoms. This study suggests that the MBSR program can potentially modify cerebral blood flow and connectivity in this population.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8869750/

 

Improve Mental Health with Mindfulness

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Improve Mental Health with Mindfulness

 

By John M. de Castro, Ph.D.

 

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” 
― Amit Ray

 

Over the last several decades, research and anecdotal experiences have accumulated an impressive evidential case that the development of mindfulness has positive benefits for the individual’s mental, physical, and spiritual life. Mindfulness appears to be beneficial both for healthy people and for people suffering from a myriad of mental and physical illnesses. It appears to be beneficial across ages, from children to the elderly. And it appears to be beneficial across genders, personalities, race, and ethnicity. The breadth and depth of benefits is unprecedented. There is no other treatment or practice that has been shown to come anyway near the range of mindfulness’ positive benefits.

 

Over the last few decades, a vast amount of research has been published on the benefits of mindfulness practices on the mental and physical health of the practitioners. Most of these studies, however, utilize momentary (one-time) measures of mindfulness. A better method may be to measure mindfulness over a sustained period of time. Many studies have been performed using mindfulness measurement over time. So, it makes sense to step back and summarize what has been learned.

 

In today’s Research News article “Associations between mindfulness and mental health outcomes: A systematic review of ecological momentary assessment research.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9187214/ ) Enkema and colleagues

Review and summarize the published research studies on the benefits of mindfulness measured over time on mental health. They identified 22 published research studies.

 

They report that the published research found that mindfulness, measured over a sustained period of time, was associated with improved mental health. This included improvements in emotional awareness and positive emotions and decreases in negative emotions, anxiety, depression, rumination, cravings, and self-harm. Some indications were reported that measurement over sustained periods of time have greater reliability and validity.

 

“The way to live in the present is to remember that ‘This too shall pass.’ When you experience joy, remembering that ‘This too shall pass’ helps you savor the here and now. When you experience pain and sorrow, remembering that ‘This too shall pass’ reminds you that grief, like joy, is only temporary.” – Joey Green

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Enkema MC, McClain L, Bird ER, Halvorson MA, Larimer ME. Associations between mindfulness and mental health outcomes: A systematic review of ecological momentary assessment research. Mindfulness (N Y). 2020 Nov;11(11):2455-2469. doi: 10.1007/s12671-020-01442-2. Epub 2020 Jul 15. PMID: 35694042; PMCID: PMC9187214.

 

Abstract

Objectives:

Psychological science has taken up investigations of the effectiveness of mindfulness-based programs (MBPs) and mechanisms through which people benefit from mindfulness. Reliable and valid psychometric tools are essential components of psychological science, and efforts have been made to produce tools for the accurate measurement of mindfulness as a construct. However, trait measurement methods, which are commonly used, may not adequately assess mindfulness and mental health outcomes in a way that allows for mechanisms to be adequately tested. Intensive longitudinal assessment methods sample behavior and experience multiple times over a brief period of several days or weeks, and may be more appropriate methods for testing mechanisms of action. We provide a systematic review of published, peer-reviewed studies that used intensive longitudinal methods to investigate the effects of mindfulness on mental health outcomes.

Methods:

Articles were included in the systematic review if mindfulness measures and/or mindfulness interventions were a part of the study design and if intensive longitudinal methods were used to assess mindfulness or mental health outcomes.

Results:

Findings consistently demonstrated a positive association between mindfulness and mental health. Only two studies collected both trait and state measurements of either mindfulness or mental health outcomes, and results indicated that EMA produced larger effect sizes between mindfulness and mental health outcomes.

Conclusions:

Theorized associations between mindfulness and mental health are supported by the current EMA literature. Intensive longitudinal methods may produce more consistent and reliable results through increased sensitivity and ecological validity in that they examine the momentary relationships between mindfulness and mental health outcomes. Thus, intensive longitudinal assessment may be a more appropriate method for investigating hypothesized mechanisms of action in MBPs.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9187214/

 

Improve Athletes’ Psychological Well-Being and Flow with Mindfulness

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Improve Athletes’ Psychological Well-Being and Flow with Mindfulness

 

By John M. de Castro, Ph.D.

 

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

 

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

 

Flow refers to a state of mind that is characterized by a complete absorption with the task at hand, often resulting in enhanced skilled performance. The flow state underlies the athletes’ feelings and thoughts when they recall the best performances of their careers. It is obvious that the notion of flow and mindfulness have great similarity. There is little known, however, about the relationship between mindfulness and flow in athletes.

 

In today’s Research News article “Effects of “Mindfulness Acceptance Insight Commitment” Training on Flow State and Mental Health of College Swimmers: A Randomized Controlled Experimental Study.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2022.799103/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1896364_a0P58000000G0YfEAK_Psycho_20220705_arts_A&id_mc=312338674&utm_source=sfmc&utm_medium=email&utm_campaign=Article+Alerts+V4.1-Frontiers&utm_term=%%%3d+++++++REDIRECTTO(+++++CONCAT(%27http%3a%2f%2fjournal.frontiersin.org%2farticle%2f%27%2c+TreatAsContent(field(%40article%2c+%27DOI__c%27))%2c+%27%2ffull%3futm_source%3dF-AAE%26utm_medium%3dEMLF%26utm_campaign%3dMRK_%27%2c+TreatAsContent(JobID)%2c+%27_%27%2c+TreatAsContent(%40FieldId)%2c+%27_%27%2c+TreatAsContent(Substring(Replace(Field(%40field%2c+%27Name%27)%2c+%27+%27% ) Ning and colleagues recruited college swimming athletes and randomly assigned them to either no-treatment or to receive 7 weekly 90 minute mindfulness acceptance insight commitment training sessions, They were measured before and after training and 10 weeks late for mindfulness, flow, competitive anxiety, mood, and training and competition satisfaction.

 

They found that in comparison to baseline and the no-treatment control, the swimmers who received mindfulness training had significant increases in mindfulness and flow and significantly lower levels of anxiety and depression that were maintained 10 weeks later. Increased levels of flow have been associated with better athletic performance. This suggests that the mindfulness training may produce better swimming performance.

 

So, mindfulness improves athletes’ psychological well-being and flow.

 

“Champions aren’t made in gyms. Champions are made from something they have deep inside of them; a desire, a dream, a vision.” Muhammad Ali

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Ning J-h, Hao Q-w and Huang D-c (2022) Effects of “Mindfulness Acceptance Insight Commitment” Training on Flow State and Mental Health of College Swimmers: A Randomized Controlled Experimental Study. Front. Psychol. 13:799103. doi: 10.3389/fpsyg.2022.799103

 

This research explores the intervention effect of the mindfulness acceptance insight commitment (MAIC) training program on the mindfulness level, flow state, and mental health of college swimmers. A sample of 47 college swimmers from a regular university was recruited and randomly divided into two groups before the intervention. Independent variables between groups are psychological training mode (MAIC training/no training), and the independent variable within group was time (pre-test, post-test, and continuity test). The dependent variables are mindfulness level, flow state, and mental health (anxiety, depression, training, and competition satisfaction). Results show that after the intervention of MAIC training, the mindfulness level of athletes’ flow state has been significantly improved, whereas anxiety and depression significantly decreased. In addition, the satisfaction with training and competition significantly improved. In the continuous stage after the intervention, the mindfulness level, flow state, and mental health of athletes are still significantly higher than those in the pre-test. The comparison of the post-test and continuity test show no significant differences in the mindfulness level, flow state, depression, and training and competition satisfaction of athletes. Still, the anxiety level shows an upward trend with a significant difference. This study demonstrates that the MAIC mindfulness training program can significantly improve the mindfulness level, flow state, anxiety, depression, and training and competition satisfaction of college swimmers with a good continuity effect. Thus, the athletes’ sports experience can be improved, and good psychological benefits can be attained.

https://www.frontiersin.org/articles/10.3389/fpsyg.2022.799103/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1896364_a0P58000000G0YfEAK_Psycho_20220705_arts_A&id_mc=312338674&utm_source=sfmc&utm_medium=email&utm_campaign=Article+Alerts+V4.1-Frontiers&utm_term=%%%3d+++++++REDIRECTTO(+++++CONCAT(%27http%3a%2f%2fjournal.frontiersin.org%2farticle%2f%27%2c+TreatAsContent(field(%40article%2c+%27DOI__c%27))%2c+%27%2ffull%3futm_source%3dF-AAE%26utm_medium%3dEMLF%26utm_campaign%3dMRK_%27%2c+TreatAsContent(JobID)%2c+%27_%27%2c+TreatAsContent(%40FieldId)%2c+%27_%27%2c+TreatAsContent(Substring(Replace(Field(%40field%2c+%27Name%27)%2c+%27+%27%

 

Mindfulness Improves the Psychological Well-Being of Lung Cancer Patients

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Mindfulness Improves the Psychological Well-Being of Lung Cancer Patients

 

By John M. de Castro, Ph.D.

 

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

 

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

 

Mindfulness training has been shown to help with general cancer recovery. Mindfulness practices have been shown to improve the residual symptoms in cancer survivors. Yoga is both an exercise and a mindfulness practice that has also been shown to be helpful with the residual symptoms in cancer survivors, the psychological and physical ability to deal with cancer treatment and improves sleep. The research findings have been accumulating. So, it makes sense to take a look at what has been learned.

 

In today’s Research News article “The Impact of Mindfulness-Based Stress Reduction (MBSR) on Psychological Outcomes and Quality of Life in Patients With Lung Cancer: A Meta-Analysis.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2022.901247/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1896364_a0P58000000G0YfEAK_Psycho_20220705_arts_A&id_mc=312338674&utm_source=sfmc&utm_medium=email&utm_campaign=Article+Alerts+V4.1-Frontiers&utm_term=%%%3d++++++REDIRECTTO(+++++CONCAT(%27http%3a%2f%2fjournal.frontiersin.org%2farticle%2f%27%2c+TreatAsContent(field(%40article%2c+%27DOI__c%27))%2c+%27%2ffull%3futm_source%3dF-AAE%26utm_medium%3dEMLF%26utm_campaign%3dMRK_%27%2c+TreatAsContent(JobID)%2c+%27_%27%2c+TreatAsContent(%40FieldId)%2c+%27_%27%2c+TreatAsContent(Substring(Replace(Field(%40field%2c+%27Name%27)%2c+%27+%27%2c ) Tian and colleagues review, summarize, and perform a meta-analysis of the of the published research studies of the effectiveness of a mindfulness practice, Mindfulness-Based Stress Reduction (MBSR) on the psychological well-being of lung cancer survivors. MBSR consists of meditation, yoga, body scan, and group discussion.

 

They identified 17 published research studies that included a total of 1680 participants. They report that the published research found that the Mindfulness-Based Stress Reduction (MBSR) produced a significant reduction in cancer related fatigue, anxiety, depression, and psychological distress, and significantly increased mindfulness, self-efficacy, and sleep quality.

 

Hence, the research to date supports the use of mindfulness training to improve the psychological well-being of lung cancer survivors.

 

“Peace. It does not mean to be in a place where there is no noise, trouble or hard work. It means to be in the midst of those things and still be calm in your heart.” – Unknown

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Tian X, Yi L-J, Liang C-S-S, Gu L, Peng C, Chen G-H and Jiménez-Herrera MF (2022) The Impact of Mindfulness-Based Stress Reduction (MBSR) on Psychological Outcomes and Quality of Life in Patients With Lung Cancer: A Meta-Analysis. Front. Psychol. 13:901247. doi: 10.3389/fpsyg.2022.901247

 

Objective: The impact of the mindfulness-based stress reduction (MBSR) program on psychological outcomes and quality of life (QoL) in lung cancer patients remains unclear. This meta-analysis aimed to evaluate the effectiveness of the MBSR program on psychological states and QoL in lung cancer patients.

Methods: Eligible studies published before November 2021 were systematically searched from PubMed, EMBASE, Cochrane Library, PsycINFO, China National Knowledge Infrastructure (CNKI), and Wanfang databases. The risk of bias in eligible studies was assessed using the Cochrane tool. Psychological variables and QoL were evaluated as outcomes. We used the Grading of Recommendations Assessment, Development and Evaluation (GRADE) system to grade the levels of evidence. Statistical analysis was conducted using RevMan 5.4 and STATA 14.0.

Results: A total of 17 studies involving 1,680 patients were included for meta-analysis eventually. MBSR program significantly relieved cancer-related fatigue (standard mean difference [SMD], −1.26; 95% confidence interval [CI], −1.69 to −0.82; moderate evidence) and negative psychological states (SMD, −1.35; 95% CI, −1.69 to −1.02; low evidence), enhanced positive psychological states (SMD, 0.91; 95% CI, 0.56–1.27; moderate evidence), and improved quality of sleep (MD, −2.79; 95% CI, −3.03 to −2.56; high evidence). Evidence on MBSR programs’ overall treatment effect for QoL revealed a trend toward statistical significance (p = 0.06, low evidence).

Conclusion: Based on our findings, the MBSR program shows positive effects on psychological states in lung cancer patients. This approach should be recommended as a part of the rehabilitation program for lung cancer patients.

https://www.frontiersin.org/articles/10.3389/fpsyg.2022.901247/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1896364_a0P58000000G0YfEAK_Psycho_20220705_arts_A&id_mc=312338674&utm_source=sfmc&utm_medium=email&utm_campaign=Article+Alerts+V4.1-Frontiers&utm_term=%%%3d++++++REDIRECTTO(+++++CONCAT(%27http%3a%2f%2fjournal.frontiersin.org%2farticle%2f%27%2c+TreatAsContent(field(%40article%2c+%27DOI__c%27))%2c+%27%2ffull%3futm_source%3dF-AAE%26utm_medium%3dEMLF%26utm_campaign%3dMRK_%27%2c+TreatAsContent(JobID)%2c+%27_%27%2c+TreatAsContent(%40FieldId)%2c+%27_%27%2c+TreatAsContent(Substring(Replace(Field(%40field%2c+%27Name%27)%2c+%27+%27%2c

 

Strengthen the Pelvic Floor of Postpartum Women with Yoga

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Strengthen the Pelvic Floor of Postpartum Women with Yoga

 

By John M. de Castro, Ph.D.

 

“Yoga does not just change the way we see things, it transforms the person who sees.” ― B.K.S Iyengar

 

Childbirth and some surgeries, particularly hysterectomies can weaken the muscles that hold the pelvic organs in place. These muscles are referred to as the pelvic floor which fixes the bladder, uterus, and rectum in the pelvic cavity. These muscles are often weakened as a result of childbirth. This can lead to a state where the pelvic organs such as the bladder drop from the lower belly and push against the walls of the vagina. The most common symptom of pelvic floor weakness is feeling very full in the lower belly. Symptoms also include feeling as if something is falling out of the vagina, feeling a pull or stretch in the groin area or pain in your lower back, incontinence or needing to urinate a lot, having vaginal pain during sex, and constipation.

 

It is estimated that pelvic floor weakness affects about a third of women sometime during their lifetime. When mild to moderate in intensity it is usually left untreated, and the patient learns to cope with the symptoms. But in severe cases surgery is called for. Exercises to strengthen the muscles holding the organs in place can be helpful in relieving symptoms. Yoga training has been shown to be beneficial for a large array of physical and mental disorders including Pelvic Organ Prolapse. So, it makes sense to study the effectiveness of yoga exercise on the strength of the pelvic floor in postpartum women.

 

In today’s Research News article “The Effects of Yoga Exercise on Pelvic Floor Rehabilitation of Postpartum Women.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8808187/ ) Li recruited women in need of postpartum pelvic floor rehabilitation and provided them with myoelectric stimulation. They were assigned the to receive either no further treatment or to practice yoga for 10 weeks. They were measured before, and at 42 days and 3 months with pelvic ultrasound examination.

 

They found that the yoga group after training had significantly fewer ruptures in the pelvic floor, significantly better positioning of the rectum and bladder, significantly improved chest circumference, vital capacity, and movement and flexibility, and significantly lower levels of anxiety, depression, paranoia, and hostility.

 

These findings suggest that yoga practice strengthens the pelvic floor and the physician and psychological well-being of women postpartum.

 

”Yoga is the fountain of youth. You’re only as young as your spine is flexible.” ― Bob Harper

 

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Li Q. The Effects of Yoga Exercise on Pelvic Floor Rehabilitation of Postpartum Women. J Healthc Eng. 2022 Jan 25;2022:1924232. doi: 10.1155/2022/1924232. PMID: 35126906; PMCID: PMC8808187.

 

Abstract

Rehabilitation of the pelvic floor after delivery is very important for women. Pelvic floor rehabilitation can speed up the recovery of the postpartum vagina and pelvic floor muscle tension and elasticity and have a good effect on the prevention and treatment of postpartum vaginal prolapse and relaxation, urinary incontinence and other pelvic floor disorders. Thus, this article focuses on yoga exercise to explore its impact on postpartum pelvic floor rehabilitation. This article uses electrical stimulation and the treatment of pelvic floor muscles combined with the posture recognition algorithm, the yoga rehabilitation training program that has the best effect on the parturient is obtained, and the yoga myoelectric stimulation combined method and the traditional myoelectric stimulation method are designed for comparison experiments. The experimental results show that the parturients who have undergone the combined method of yoga myoelectric stimulation, in the resting state, contraction state, and Valsalva state, the position of the bladder meridian, the position of the uterus, and the position of the rectal ampulla of the parturient have a significant recovery compared those who have undergone the traditional electromyography treatment. In addition, the average area of hiatus in the pelvic floor ultrasound examination in the control group 42 days postpartum was 12.2605 cm2, while the average area of the hiatus in the pelvic floor ultrasound examination in the experimental group 42 days postpartum was 10.788 cm2; the average area of hiatus in the pelvic floor ultrasound examination in the control group at 3 months postpartum was 11.4805 cm2, and the average area of hiatus in the pelvic floor ultrasound examination in the experimental group at 3 months postpartum was 8.9475 cm2. To sum up, yoga had a very significant improvement on the physical indicators and mental health of postpartum women.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8808187/

 

Improve the Psychological Well-Being of Sexual Minorities (LBGQ) with Mindfulness

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Improve the Psychological Well-Being of Sexual Minorities (LBGQ) with Mindfulness

 

By John M. de Castro, Ph.D.

 

“It is revolutionary for any trans person to choose to be seen and visible in a world that tells us we should not exist.” —Laverne Cox

 

Around 43,000 people take their own lives each year in the US. The problem is far worse than these statistics suggest as it has been estimated that for every completed suicide there were 12 unsuccessful attempts. In other words, about a half a million people in the U.S. attempt suicide each year. Indeed, suicide is the second leading cause of death in adolescents. Suicidality and self-injury are particularly problematic in sexual minorities (LBGTQ).

 

One of the few treatments that appears to be Dialectical Behavior Therapy (DBT). It is targeted at changing the problem behaviors characteristic including self-injury. Behavior change is accomplished through focusing on changing the thoughts and emotions that precede problem behaviors, as well as by solving the problems faced by individuals that contribute to problematic thoughts, feelings and behaviors. In DBT five core skills are practiced; mindfulness, distress tolerance, emotion regulation, the middle path, and interpersonal effectiveness. DBT has been found to reduce suicidality. There is thus a need to study the effectiveness of DBT for the mental health of sexual minority adolescents.

 

In today’s Research News article “Dialectical behavior therapy for adolescents (DBT-A): Outcomes among sexual minorities at high risk for suicide.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9233065/ ) Poon and colleagues recruited heterosexual and sexual minority (LGBQ) adolescents (13-18 years of age). They received and 18-week program of Dialectical Behavior Therapy (DBT). They completed online measures before and after treatment of emotion regulation, anxiety, depression, coping, and borderline symptoms.

 

They found that after treatment the adolescents had significant decreases in depression, borderline symptoms, and dysfunctional coping and significant increases in emotion regulation and use of coping skills. There were no significant differences between the improvements seen with the sexual minority and heterosexual adolescents.

 

Hence, Dialectical Behavior Therapy (DBT) Produces significant improvements in the psychological well-being of sexual minority adolescents and is as effective as it is in heterosexual adolescents. Although not measured these improvements would predict a decrease in suicidality.

 

“Shame creates lies about how men should think and act, and when men don’t fulfill those roles, they have additional shame.” ― Liz Plank

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Poon J, Galione JN, Grocott LR, Horowitz KJ, Kudinova AY, Kim KL. Dialectical behavior therapy for adolescents (DBT-A): Outcomes among sexual minorities at high risk for suicide. Suicide Life Threat Behav. 2022 Jun;52(3):383-391. doi: 10.1111/sltb.12828. Epub 2022 Jan 12. PMID: 35019159; PMCID: PMC9233065.

 

Abstract

The alarming rates and pervasiveness of suicidal and self-destructive behaviors (e.g., non-suicidal self-injury) among young sexual minorities represent a major public health concern. We set out to examine whether an empirically driven treatment for suicide and self-harm, dialectical behavior therapy for adolescents (DBT-A), provides benefits for adolescents who identify as gay, lesbian, bisexual, or questioning (LGBQ). LGBQ adolescents (n = 16) were compared with non-LGBQ peers (n = 23). Psychological measures were collected before and after participation in a comprehensive DBT-A program. LGBQ participants demonstrated significant improvements in emotion regulation, depression, borderline symptoms, and coping strategies; changes were comparable to their heterosexual peers.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9233065/

 

Mindfulness Reduces Stress and Negative Emotions in College Students

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Mindfulness Reduces Stress and Negative Emotions in College Students

 

By John M. de Castro, Ph.D.

 

“Nowhere can man find a quieter or more untroubled retreat than in his own soul.” – Marcus Aurelius

 

In the modern world education is a key for success. Where a high school education was sufficient in previous generations, a college degree is now required to succeed in the new knowledge-based economies. There is a lot of pressure on students to excel so that they can be admitted to the best universities and there is a lot of pressure on university students to excel so that they can get the best jobs after graduation. This stress might in fact be counterproductive as the increased pressure can lead to stress and anxiety which can impede the student’s physical and mental health, well-being, and school performance and lead to burnout.

 

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, 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 college students.

 

In today’s Research News article “Investigating the effect of Mindfulness-Based Stress Reduction on stress level and brain activity of college students.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9121238/ ) An and colleagues recruited college students and randomly assigned them to either a no-treatment control condition or to receive 8 weekly 1.5-hour sessions of Mindfulness-Based Stress Reduction (MBSR) along with home practice. MBSR consists of meditation, yoga, and body scan practices along with group discussion. They were measured before and after training and 2 months later for perceived stress, anxiety, and depression. They also had their electroencephalogram (EEG) measured while performing a stressful task (easy, moderate, and hard mental arithmetic, and the Stroop task).

 

They found that in comparison to baseline and the no-treatment group, the students who received Mindfulness-Based Stress Reduction (MBSR) training had significantly reduced levels of perceived stress, anxiety, and depression that were maintained 2 months later with the exception of perceived stress which continued to significantly decline from the end of training to 2 months later. They also found that during the stressful tasks that the alpha rhythm power in the EEG was significantly increased in the frontal, temporal, and occipital areas after MBSR.

 

Alpha power is reflective of relaxation. These findings then suggest that mindfulness training improves psychological well-being and the ability to relax under stress. Although not investigated, the improvements should translate into better academic performance. Nevertheless, mindfulness training is highly beneficial to college students and should be recommended.

 

“We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” – Buddha

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

An A, Hoang H, Trang L, Vo Q, Tran L, Le T, Le A, McCormick A, Du Old K, Williams NS, Mackellar G, Nguyen E, Luong T, Nguyen V, Nguyen K, Ha H. Investigating the effect of Mindfulness-Based Stress Reduction on stress level and brain activity of college students. IBRO Neurosci Rep. 2022 May 14;12:399-410. doi: 10.1016/j.ibneur.2022.05.004. PMID: 35601693; PMCID: PMC9121238.

 

Abstract

Financial constraints usually hinder students, especially those in low-middle income countries (LMICs), from seeking mental health interventions. Hence, it is necessary to identify effective, affordable and sustainable counter-stress measures for college students in the LMICs context. This study examines the sustained effects of mindfulness practice on the psychological outcomes and brain activity of students, especially when they are exposed to stressful situations. Here, we combined psychological and electrophysiological methods (EEG) to investigate the sustained effects of an 8-week-long standardized Mindfulness-Based Stress Reduction (MBSR) intervention on the brain activity of college students. We found that the Test group showed a decrease in negative emotional states after the intervention, compared to the no statistically significant result of the Control group, as indicated by the Perceived Stress Scale (PSS) (33% reduction in the negative score) and Depression, Anxiety, Stress Scale (DASS-42) scores (nearly 40% reduction of three subscale scores). Spectral analysis of EEG data showed that this intervention is longitudinally associated with increased frontal and occipital lobe alpha band power. Additionally, the increase in alpha power is more prevalent when the Test group was being stress-induced by cognitive tasks, suggesting that practicing MBSR might enhance the practitioners’ tolerance of negative emotional states. In conclusion, MBSR intervention led to a sustained reduction of negative emotional states as measured by both psychological and electrophysiological metrics, which supports the adoption of MBSR as an effective and sustainable stress-countering approach for students in LMICs.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9121238/