Depression

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 the Psychological Well-Being of Patients with Breast Cancer with Mindfulness

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Improve the Psychological Well-Being of Patients with Breast Cancer with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness based interventions hold a great deal of promise for helping people with cancer cope across a broad range of symptoms and issues, both during and after the completion of active treatment.” – Jessica Pieczynski

 

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. A therapeutic technique that contains mindfulness training and Cognitive Behavioral Therapy (CBT) is Acceptance and Commitment Therapy (ACT). It focuses on the individual’s thoughts, feelings, and behavior and how they interact to impact their psychological and physical well-being. It then works to change thinking to alter the interaction and produce greater life satisfaction. ACT employs mindfulness practices to increase awareness and develop an attitude of acceptance and compassion in the presence of painful thoughts and feelings. ACT teaches individuals to “just notice”, accept and embrace private experiences and focus on behavioral responses that produce more desirable outcomes. This suggests that ACT may be an effective treatment for women with breast cancer.

 

In today’s Research News article “Efficacy of acceptance and commitment therapy (ACT) on depression, pain acceptance, and psychological flexibility in married women with breast cancer: a pre- and post-test clinical trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8317551/ ) Ghorbani and colleagues recruited married women with breast cancer who exhibited moderate levels of anxiety and depression and randomly assigned them to receive 8 weekly 90 minute sessions of Acceptance and Commitment Therapy (ACT) or to a wait list control condition. They were measured before and after ACT and 2 months later for perceived stress, anxiety, depression, chronic pain, and acceptance and action.

 

They found that in comparison to baseline and the wait-list control group after Acceptance and Commitment Therapy (ACT) there were significant reductions in depression and significant increases in pain acceptance and flexibility. These improvements were maintained at the 2-month follow-up.

 

The study did not have an active control condition, rather employing a wait-list control. This leaves open the possibility of participant expectancy (placebo) effects or attentional (Hawthorne) effects explaining the results. In addition, Acceptance and Commitment Therapy (ACT) is a complex therapy with several therapeutic components. It is unclear what components or combination of components are critical for the benefits. Nevertheless, the results demonstrate that Acceptance and Commitment Therapy (ACT) is effective in improving the psychological well-being of breast cancer patients. This could well translate into better recovery and health in these women.

 

So, improve the psychological well-being of patients with breast cancer with mindfulness.

 

“mindfulness-based stress reduction can be effective in alleviating anxiety and depression, decreasing long-term emotional and physical side effects of treatments and improving the quality of sleep in breast cancer patients.” –  BCRF

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Ghorbani, V., Zanjani, Z., Omidi, A., & Sarvizadeh, M. (2021). Efficacy of acceptance and commitment therapy (ACT) on depression, pain acceptance, and psychological flexibility in married women with breast cancer: a pre- and post-test clinical trial. Trends in psychiatry and psychotherapy, 43(2), 126–133. https://doi.org/10.47626/2237-6089-2020-0022

 

Abstract

Objective:

Breast cancer is the most common cancer in women worldwide. Many of these patients suffer from multiple psychological symptoms. The present study aimed to investigate the impact of acceptance and commitment therapy (ACT) on depression, pain acceptance, and psychological flexibility in married women with breast cancer.

Methods:

The present study was a pre- and post-test clinical trial with intervention and control groups. The research population consisted of women with breast cancer referred to the Ayatollah Yasrebi and Shahid Beheshti Hospitals in Kashan in 2018. Through a purposive sampling method, 40 women were selected and randomly divided into two groups, namely, intervention (n = 20) and control (n = 20). The applied tools included the Depression, Anxiety and Stress Scale (DASS-21), Chronic Pain Acceptance Questionnaire 8 (CPAQ-8), and Acceptance and Action Questionnaire – II (AAQ-II). Data were analyzed by SPSS 16 using descriptive statistics and analysis of variance (ANOVA).

Results:

The results showed that ACT treatment significantly reduced the mean scores of depression compared to the control group (F = 107.72, p < 0.001). The mean scores of pain acceptance (F = 9.58, p < 0.05) and psychological flexibility (F = 10.61, p < 0 .05) significantly increased in comparison with the control group.

Conclusion:

ACT can be considered as an effective therapeutic approach to reduce depression and increase pain acceptance and psychological flexibility in women with breast cancer. These changes appear to be due to improved acceptance of thoughts and feelings associated with cancer and increased psychological flexibility, which is the primary goal of ACT treatment.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8317551/

 

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

 

Reduce Depression with Mindfulness Training in Primary Care

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Reduce Depression with Mindfulness Training in Primary Care

 

By John M. de Castro, Ph.D.

 

“Mindfulness and other meditations, particularly combined with cognitive therapy, work just as well for anxiety or depression as the medications do, but they don’t have those side effects,” – Daniel Goleman

 

Clinically diagnosed depression is the most common mental illness, affecting over 6% of the population. Major depression can be quite debilitating. Depression can be difficult to treat and is usually treated with anti-depressive medication. But, of patients treated initially with drugs only about a third attained remission of the depression. After repeated and varied treatments including drugs, therapy, exercise etc. only about two thirds of patients attained remission. But drugs often have troubling side effects and can lose effectiveness over time. In addition, many patients who achieve remission have relapses and recurrences of the depression. Even after remission some symptoms of depression may still be present (residual symptoms).

 

Being depressed and not responding to treatment or relapsing is a terribly difficult situation. The patients are suffering, and nothing appears to work to relieve their intense depression. Suicide becomes a real possibility. So, it is imperative that other treatments be identified that can relieve the suffering. Mindfulness training has been shown to be an effective treatment for depression and its recurrence and even in the cases where drugs fail.

 

The most commonly used mindfulness technique for the treatment of depression is 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. MBCT has been shown to be as effective as antidepressant drugs in relieving the symptoms of depression and preventing depression reoccurrence and relapse. In addition, it appears to be effective as either a supplement to or a replacement for these drugs. The research, however, has been performed in controlled settings. So, there is a need to determine if it’s effective in real world applications such as in primary care.

 

In today’s Research News article “The Effectiveness of Mindfulness-Based Cognitive Therapy in Primary Care and the Role of Depression Severity and Treatment Attendance.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8628140/ ) Elices and colleagues recruited patients through primary care physicians who had participated in Mindfulness-Based Cognitive Therapy (MBCT) for mental health issues. MBCT involved 8 weekly 2.5-hour sessions and included daily home practice. The patients were measured for personality, and depression.

 

They found that after Mindfulness-Based Cognitive Therapy (MBCT) patients who were in the normal range for depression prior to therapy had small but significant reductions in depression while those who were classified as either mildly, moderately, or severely depressed prior to therapy had large and significant reductions in depression. Hence, in real world applications, .MBCT significantly reduced depression regardless of the initial state of depression.

 

Mindfulness training has been repeatedly shown to reduce depression in a wide range of ill and healthy participants. But most of the research involved systematic controlled research. The present study shows that even in the messy and uncontrolled situation of real world primary care applications, Mindfulness-Based Cognitive Therapy (MBCT) is very effective treatment for depression.

 

So, reduce depression with mindfulness training in primary care.

 

“Mindfulness-based cognitive therapy is a group program that is generally used to delay or prevent recurrence of major depression, but can also ameliorate acute depressive syndromes and symptoms.” – Zindel Segal,

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Elices, M., Pérez-Sola, V., Pérez-Aranda, A., Colom, F., Polo, M., Martín-López, L. M., & Gárriz, M. (2021). The Effectiveness of Mindfulness-Based Cognitive Therapy in Primary Care and the Role of Depression Severity and Treatment Attendance. Mindfulness, 1–11. Advance online publication. https://doi.org/10.1007/s12671-021-01794-3

 

Abstract

Objectives

Evidence suggests the efficacy of mindfulness-based cognitive therapy (MBCT) to prevent depression relapse and decrease depressive symptoms during the acute phase. However, the effectiveness of MBCT in real-world heterogeneous samples treated in clinical health settings, including primary care, has received little attention. This study had two aims: (1) to evaluate the effectiveness of MBCT delivered in primary care considering pre-treatment depression scores and (2) to explore the role of participants’ characteristics on symptom improvement.

Methods

Data were obtained from 433 individuals who received MBCT. Participants completed the Personality Inventory for ICD-11 (PiCD) pretreatment and the Beck Depression Inventory (BDI-II) pre- and post-treatment.

Results

Sixty percent presented moderate-to-severe depression according to scores on the BDI-II, 18.1% presented mild depression, and 21.7% were in the non-depressed range. The severity of pre-treatment depressive symptoms was associated with outcomes. Most individuals who lacked depressive symptoms at baseline remained in the non-clinical range after the treatment. Those in the severe group benefited the most from the intervention, since 35.6% were considered recovered. Rates of deterioration ranged from 2.1 to 2.7%, depending on the depression-baseline scores. Depression severity at the entrance, attendance, and age, but not personality traits, appear to be related to symptom improvement.

Conclusions

According to our results, MBCT can be effectively and safely delivered in primary care.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8628140/

 

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

 

Reduce the Depressive Effects of Adverse Childhood Experiences with Mindfulness

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Reduce the Depressive Effects of Adverse Childhood Experiences with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness instruction may mitigate the negative effects of stress and trauma related to adverse childhood exposures, improving short- and long-term outcomes, and potentially reducing poor health outcomes in adulthood.” – Robin Ortiz

 

Childhood trauma can leave in its wake symptoms which can haunt the victims for the rest of their lives. These include persistent recurrent re-experiencing of the traumatic event, including flashbacks and nightmares, loss of interest in life, detachment from other people, increased depression, anxiety and emotional arousal, including outbursts of anger, difficulty concentration, and jumpiness, startling easily. Unfortunately, childhood maltreatment can continue to affect mental and physical health throughout the individual’s life. How individuals cope with childhood maltreatment helps determine the effects of the maltreatment on their mental health.

 

It has been found that experiencing the feelings and thoughts produced by trauma completely, allows for better coping. This can be provided by mindfulness. Indeed, mindfulness has been found to be effective for relieving trauma symptoms. But it is not known how mindfulness interacts with adverse childhood experiences to impact psychological well-being later on.

 

In today’s Research News article “Mindfulness as a mediator and moderator in the relationship between adverse childhood experiences and depression.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8215089/ ) McKeen and colleagues recruited college students and had them complete measures of mindfulness, adverse childhood experiences, and depression. Adverse childhood experiences included instances of physical or emotional abuse and family dysfunction. Of the students 71% reported some form of adverse childhood experiences.

 

They found that the greater the adverse childhood experiences the higher the levels of depression and the lower the levels of mindfulness, especially the describing, acting with awareness, and non-judging facets. They also found that the higher the levels of mindfulness the lower the levels of depression. Further they found that mindfulness moderated the relationship of adverse childhood experiences with depression such that the greater the level of adverse childhood experiences the lower the levels of mindfulness and in turn the lower the levels of depression.

 

The results of the present study are correlational and so no conclusions can be reached regarding causation. Previous research by others, however, has demonstrated a causal connection between mindfulness and lower depression. So, the observed relationship here is likely due to mindfulness causing a reduction in depression.

 

It has also been previously observed that adverse childhood experiences are associated with lower mindfulness and well-being.  What is new here is the demonstration that adverse childhood experiences are linked to depression by reduced mindfulness. This suggests that mindfulness training may be a means to reduce depression caused by adverse childhood experiences.

 

So, reduce the depressive effects of adverse childhood experiences with mindfulness.

 

“Numerous studies support the use of mindfulness as an effective intervention for youth exposed to trauma.” – Jennifer Peterson

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

McKeen, H., Hook, M., Podduturi, P., Beitzell, E., Jones, A., & Liss, M. (2021). Mindfulness as a mediator and moderator in the relationship between adverse childhood experiences and depression. Current psychology (New Brunswick, N.J.), 1–11. Advance online publication. https://doi.org/10.1007/s12144-021-02003-z

 

Abstract

Adverse childhood experiences (ACEs) have been associated with a variety of negative physical and psychological health outcomes. The mechanisms by which this occurs and potential protective factors present in this relationship are understudied. Mindfulness is a cognitive resource that may protect individuals against symptoms of psychological distress. It has five core facets and encourages a nonjudgmental acceptance of the present moment. The purpose of this study was to explore the role of mindfulness in the relationship between ACEs and depression, both as a mediator and as a moderator, or protective factor. We hypothesized that the aware, describe, and non-judgement facets of mindfulness would be key factors in both sets of analyses. Participants at a university (N = 279) were given the Five Factor Mindfulness Questionnaire (FFMQ), the Adverse Childhood Experiences Scale (ACES), and the Patient Health Questionnaire (PHQ-8) to measure depression. Results indicated that the describe CI [.02, .11], aware CI [.05, .17], and non-judgement CI [.06, .18] facets of mindfulness significantly mediated the relationship between ACEs and depression. Additionally, the aware facet of mindfulness was also a significant moderator in this relationship, [t (interaction) = −3.22, p < 0.01], such that individuals with a high level of awareness had no increase in depression even as the number of ACEs increased. Negative cognitions associated with ACEs may harm one’s ability to effectively describe their feelings and to be fully aware of the present moment, which may contribute to symptoms of depression. Implications for mindfulness-based interventions (MBIs) are discussed.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8215089/

 

Reduce Stress and Improve Well-Being in Nursing Students with Mindfulness

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Reduce Stress and Improve Well-Being in Nursing Students with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness meditation has a positive impact on nurses’ and nursing students’ stress, anxiety, depression, burnout, sense of well-being and empathy.” – Pamela van der Riet

 

Stress is epidemic in the western workplace with almost two thirds of workers reporting high levels of stress at work. In high stress occupations, like healthcare, burnout is all too prevalent. It is estimated that over 45% of healthcare workers experience burnout. Burnout not only affects the healthcare providers personally, but also the patients, as it produces a loss of empathy and compassion. So, preventing burnout has to be a priority.

 

It is important that methods be found to reduce the individual’s responses to stress and to improve their resilience. Contemplative practices have been shown to reduce the psychological and physiological responses to stress. Indeed, mindfulness has been shown to be helpful in treating and preventing burnout, increasing resilience, and improving sleep. Developing mindfulness early in healthcare careers could work to prevent later burnout. There has been considerable research on this topic. So, it makes sense to summarize what has been learned regarding the effects of mindfulness training for nursing students.

 

In today’s Research News article “Mindfulness-Based Interventions for Undergraduate Nursing Students in a University Setting: A Narrative Review.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8621067/ ) McVeigh and colleagues review and summarize the published research on the effectiveness of mindfulness training on the psychological well-being of nursing students. They identified 15 published research studies.

 

They report that the published research found that mindfulness training for nursing students resulted in significant decreases in anxiety, depression, perceived stress, and negative coping strategies, and significant increases in mindfulness, self-efficacy, emotion regulation, and self-awareness. These benefits accrued regardless of the type and form of mindfulness training from meditation, to Mindfulness-Based Stress Reduction (MBSR), to mindful movement practice.

 

These results are very promising. Mindfulness training of nursing students appears to markedly improve their psychological well-being. There was no long-term follow-up reported. So, it is not known whether the training has lasting effects and potentially improve resilience to later career stresses and reduce burnout. Future research needs to follow-up to identify whether the effects of this early intervention might assist the nurses in their later careers.

 

So, reduce stress and improve well-being in nursing students with mindfulness.

 

“Mindfulness practices have been found beneficial for nurses. The program has been found to increase self-compassion, serenity, and empathetic concern as well as decrease burnout and self-reported distress “ – Sandra Bernstein

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are available at the Contemplative Studies Blog http://contemplative-studies.org/wp/ andon Twitter @MindfulResearch

 

Study Summary

 

McVeigh, C., Ace, L., Ski, C. F., Carswell, C., Burton, S., Rej, S., & Noble, H. (2021). Mindfulness-Based Interventions for Undergraduate Nursing Students in a University Setting: A Narrative Review. Healthcare, 9(11), 1493. https://doi.org/10.3390/healthcare9111493

 

Abstract

(1) Introduction: Undergraduate (UG) nursing students are vulnerable to stress throughout their education, known to result in burnout, with high attrition rates of up to 33%. There is a growing body of evidence to suggest that mindfulness-based interventions are effective for the management of anxiety, depression and wellbeing, thereby reducing stress in healthcare provider populations. The aim of this narrative review was to synthesize and provide a critical overview of the current evidence in relation to mindfulness-based interventions for UG nursing students in a university setting. (2) Methods: A review of the literature was conducted in March 2020 and updated in May 2021, utilising the databases CINAHL, Medline and PsycINFO. (3) Results: Fifteen studies were included in the review, with three common themes identified: (i) the positive impact of mindfulness on holistic wellbeing, (ii) mindfulness-based techniques as a positive coping mechanism within academic and clinical practice, and (iii) approaches to the delivery of mindfulness-based interventions. (4) Conclusions: Mindfulness-based interventions are effective strategies for the management of stress, development of self-awareness and enhanced academic and clinical performance in undergraduate nursing students. No ideal approach to delivery or duration of these interventions was evident from the literature. Best practice in relation to delivery of mindfulness-based interventions for nursing students is recommended for future studies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8621067/

 

Placebo Effects are Strong in Research on the Effects of Psychedelic Drugs

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Placebo Effects are Strong in Research on the Effects of Psychedelic Drugs

 

By John M. de Castro, Ph.D.

 

“in the right context, some people may experience psychedelic-like effects from placebos alone.” – Science News

 

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.

 

Even though the effects of psychedelic substances have been experienced and reported on for centuries, only very recently have these effects come under rigorous scientific scrutiny. The setting in which psychedelic drugs are taken in the real world varies widely and there is little research on the effects of these settings on the experiences and their effects. The settings can set up strong participant expectancy (placebo) effects and there has been little research on the extent to which placebo effects can account for the reported benefits of psychedelic drug administration.

 

In today’s Research News article “A placebo-controlled study of the effects of ayahuasca, set and setting on mental health of participants in ayahuasca group retreats.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8233273/ ) Uthaug and colleagues recruited adults attending a ayahuasca retreat where they repeatedly ingested ayahuasca. At one point in the retreat the participants were randomly administered either ayahuasca or a placebo in a capsule form. They were measured before and the morning after the test session for empathy, ego dissolution, altered states of consciousness, anxiety, depression, perceived stress, somatization, and mindfulness.

 

They found that following both ayahuasca  or the placebo there were significant reductions in anxiety, depression, and perceived stress. The groups did not differ in ego dissolution. For the altered states of consciousness measures the ayahuasca group had higher levels of oceanic boundlessness, visual restructuralization, and insightfulness. But only insightfulness was significantly greater for the ayahuasca group compared to the placebo group.

 

These findings suggest that the psychological and altered states of consciousness effects of ayahuasca may be due to placebo effects. The study, however, was small with only 14 and 16 participants in the ayahuasca and placebo groups respectively. This provided only modest statistical power. There were a number of marginal effects which may have been significant had larger groups been used. In addition, the participants had repeated exposure to ayahuasca in the retreat environment prior to the placebo controlled test. This provided considerable conditioning that may explain the responses to the placebo.

 

The study, though, raises the question as to how much are the reported significant responses to psychedelic drugs due to participant expectancy (placebo) effects. Placebo effects can be quite powerful. Obviously, much more research is needed, particularly with larger numbers of participants and with the first administration of the psychedelic.

 

So, placebo effects may be strong in research on the effects of psychedelic drugs.

 

“Microdosing is the practice of regularly using low doses of psychedelic drugs. Anecdotal reports suggest that microdosing enhances well-being and cognition; however . . . benefits of microdosing can be explained by the placebo effect.” – Balázs Szigeti

 

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Uthaug, M. V., Mason, N. L., Toennes, S. W., Reckweg, J. T., de Sousa Fernandes Perna, E. B., Kuypers, K., van Oorsouw, K., Riba, J., & Ramaekers, J. G. (2021). A placebo-controlled study of the effects of ayahuasca, set and setting on mental health of participants in ayahuasca group retreats. Psychopharmacology, 238(7), 1899–1910. https://doi.org/10.1007/s00213-021-05817-8

 

Abstract

Ayahuasca is a plant concoction containing N,N-dimethyltryptamine (DMT) and certain β-carboline alkaloids from South America. Previous research in naturalistic settings has suggested that ingestion of ayahuasca can improve mental health and well-being; however, these studies were not placebo controlled and did not control for the possibility of expectation bias. This naturalistic observational study was designed to assess whether mental health changes were produced by ayahuasca or by set and setting. Assessments were made pre- and post-ayahuasca sessions in 30 experienced participants of ayahuasca retreats hosted in the Netherlands, Spain, and Germany. Participants consumed ayahuasca (N = 14) or placebo (N = 16). Analysis revealed a main effect of time on symptoms of depression, anxiety, and stress. Compared to baseline, symptoms reduced in both groups after the ceremony, independent of treatment. There was a main treatment × time interaction on implicit emotional empathy, indicating that ayahuasca increased emotional empathy to negative stimuli. The current findings suggest that improvements in mental health of participants of ayahuasca ceremonies can be driven by non-pharmacological factors that constitute a placebo response but also by pharmacological factors that are related to the use of ayahuasca. These findings stress the importance of placebo-controlled designs in psychedelic research and the need to further explore the contribution of non-pharmacological factors to the psychedelic experience.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8233273/

 

Improve Cognitive and Socio-Emotional Skills in Children with Mindfulness

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Improve Cognitive and Socio-Emotional Skills in Children with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Teaching mindfulness to kids can also help shape three critical skills developed in early childhood: paying attention and remembering information, shifting back and forth between tasks, and behaving appropriately with others.” – Christopher Willard

 

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. Importantly, mindfulness training in school appears to improve attentional ability which is fundamental to success in all aspects of academic performance. The research evidence has been accumulating. So, there is a need to summarize what has been learned.

 

In today’s Research News article “Exploring the Effects of Meditation Techniques Used by Mindfulness-Based Programs on the Cognitive, Social-Emotional, and Academic Skills of Children: A Systematic Review.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.660650/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1778822_a0P58000000G0YfEAK_Psycho_20211123_arts_A ) Filipe and colleagues review and summarize the published controlled research studies on the effects of mindfulness training on 6-12 year old children. They found 29 published research articles.

 

They report that the published research found that mindfulness training produced significant improvements in the children’s cognitive skills, including overall executive functions, attention, concentration, inhibitory control, cognitive flexibility, and immediate auditory-verbal memory. They also found that there were significant improvements in socio-emotional skills, including stress, wellbeing, mindfulness, self-esteem, resilience, psychological happiness, empathy, perspective-taking, emotional control, optimism, depression, internalizing problems, peer aggression, prosocial behavior, peer acceptance, anxiety, self-control, self-regulation, mental health problems, quality of life, self-compassion, acceptance, relaxation, happiness, aggressive behaviors, and social competence. But only one of the 29 studies reported improvements in academic skills.

 

The published research makes a strong case for the effectiveness of mindfulness training to improve the cognitive and socio-emotional skills on children. But there is little evidence for improvement in academic performance. Unfortunately, only 9 of the 29 studies employed strong research designs (randomized controlled trails). So, there is a need for further research with high quality research designs. Nevertheless, the consistency and magnitude of the findings suggest robust positive effects of mindfulness trainings on a myriad of cognitive, social, and emotional skills in children. These are important benefits for these developing humans that may have important contributions to their growth and well-being, perhaps eventually making them better adults. As such, mindfulness training should be incorporated into the school curriculum.

 

So, improve cognitive and socio-emotional skills in children with mindfulness.

 

“For children, mindfulness can offer relief from whatever difficulties they might be encountering in life. It also gives them the beauty of being in the present moment.” – Annaka Harris

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Filipe MG, Magalhães S, Veloso AS, Costa AF, Ribeiro L, Araújo P, Castro SL and Limpo T (2021) Exploring the Effects of Meditation Techniques Used by Mindfulness-Based Programs on the Cognitive, Social-Emotional, and Academic Skills of Children: A Systematic Review. Front. Psychol. 12:660650. doi: 10.3389/fpsyg.2021.660650

 

There is evidence for the positive impact of mindfulness in children. However, little is known about the techniques through which mindfulness practice results in differential outcomes. Therefore, this study intended to systematically review the available evidence about the efficacy of meditation techniques used by mindfulness-based programs on cognitive, socio-emotional, and academic skills of children from 6 to 12 years of age. The review was registered on the PROSPERO database, and the literature search was conducted according to PICO criteria and PRISMA guidelines. The EBSCO databases were searched, and 29 studies were eligible: nine randomized controlled trials and 20 quasi-experimental studies. All the included randomized controlled trials were rated as having a high risk of bias. Overall, the evidence for mindfulness techniques improving cognitive and socio-emotional skills was reasonably strong. Specifically, for cognitive skills, results showed that all the interventions used “body-centered meditations” and “mindful observations.” Regarding socio-emotional skills, although all the studies applied “body-centered meditations” and “mindful observations,” “affect-centered meditations” were also frequent. For academic skills, just one quasi-experimental trial found improvements, thus making it difficult to draw conclusions. Further research is crucial to evaluate the unique effects of different meditation techniques on the cognitive, social-emotional, and academic skills of children.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.660650/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1778822_a0P58000000G0YfEAK_Psycho_20211123_arts_A

Improve the Ability of Yoga to Reduce Fatigue in Cancer Patients with Email Reminders

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Improve the Ability of Yoga to Reduce Fatigue in Cancer Patients with Email Reminders

 

By John M. de Castro, Ph.D.

 

“Yoga works on the principle of mind and body health and it would help women cope with systemic therapy side effects better. Yoga nidra and pranayama also improve sleep patterns. Thus all this together may reduce fatigue and pain.” – Nita Nair

 

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. 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. But adherence to practice over time can be a problem with yoga. So, it is important to investigate methods to improve long-term adherence to yoga practice to enhance and maintain its benefits for cancer survivors.

 

In today’s Research News article “Yoga therapy to reduce fatigue in cancer: effects of reminder e-mails and long-term efficacy.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8550207/ ) Zetzl and colleagues recruited adult cancer survivors who reported fatigue symptoms and provided them with an 8 weekly 1-hour sessions of yoga practice. They were randomly assigned to no further treatment or to receive email reminders and a description of a yoga posture and encouragement to practice once a week for 24 weeks following the completion of training. They were measured before and after the yoga therapy and 6 months later for fatigue, frequency of yoga practice, depression, and quality of life.

 

They found that in comparison to baseline yoga therapy produced significant reductions in fatigue and depression and significant increases in quality of life, These improvements were maintained 6 months later. In addition, the group that received email reminders compared to the no email reminder group at the 6-month follow-up had greater reductions in fatigue particularly emotional fatigue and they practiced more frequently. A mediation analysis revealed that email reminders were related to reductions in emotional fatigue directly and also indirectly by increasing practice frequency which in turn also decreased fatigue.

 

The study demonstrates that yoga practice by cancer survivors improves their quality of life and reduces depression and fatigue. These findings are not new as yoga practice has been reported by other researchers in a variety of participant types to improve quality of life and reduce depression and fatigue. What is new here is the demonstration that these benefits for cancer survivors can be increased by providing weekly email reminders to practice yoga to increase the frequency of practice.

 

So, improve the ability of yoga to reduce fatigue in cancer patients with email reminders.

 

“yoga may be beneficial as a component of treatment for both fatigue and depression in cancer survivors.” – Jessica Armer

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Zetzl, T., Pittig, A., Renner, A., van Oorschot, B., & Jentschke, E. (2021). Yoga therapy to reduce fatigue in cancer: effects of reminder e-mails and long-term efficacy. Supportive care in cancer : official journal of the Multinational Association of Supportive Care in Cancer, 29(12), 7725–7735. https://doi.org/10.1007/s00520-021-06345-z

 

Abstract

Objective

To examine the efficacy of reminder e-mails to continue yoga therapy on practice frequency and fatigue in cancer patients and long-term effects of yoga on fatigue, depression, and quality of life.

Methodology

One hundred two cancer patients who completed an 8-week yoga therapy were randomly allocated to two groups: reminder (N = 51) vs. no-reminder group (N = 51). After completing yoga therapy, the reminder group received weekly e-mails for 24 weeks, which reminded them of practicing yoga, whereas the no-reminder group did not. Primary outcomes were fatigue and practice frequency, and long-term outcomes were fatigue, depression, and quality of life. Data were assessed using questionnaires after yoga therapy (T1) and 6 months after completing yoga therapy (T2).

Result

A significantly stronger reduction of general (p = 0.038, d = 0.42) and emotional fatigue (p = 0.004, d = 0.59) and a higher increase of practice frequency (p = 0.015, d = 0.52) between T1 and T2 were found for the reminder group compared to the no-reminder group. In the mediation model, practice frequency as a mediator partially explained the changes in emotional fatigue (indirect effect B =  − 0.10). Long-term effects of yoga therapy regarding fatigue, depression, and quality of life were found (F > 7.46, p < 0.001, d > 0.54).

Conclusion

Weekly reminder e-mails after yoga therapy can positively affect general and emotional fatigue and help cancer patients with fatigue establish a regular yoga practice at home. However, higher practice frequency did not lead to higher physical or cognitive fatigue improvement, suggesting other factors that mediate efficacy on physical or cognitive fatigue, such as mindfulness or side effects of therapy.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8550207/