Mental Health

Improve Mental Health with Mindfulness

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What Is Mindfulness-Based Cognitive Therapy (MBCT)?

By John M. de Castro, Ph.D.

 

In today’s Research News article “Mindfulness-Based Cognitive Therapy in Clinical Practice: A Systematic Review of Neurocognitive Outcomes and Applications for Mental Health and Well-Being” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11900371/ ) Gkintoni and colleagues reviewed and summarized the published research studies of the effectiveness of Mindfulness-Based Cognitive Therapy (MBCT) on mental health. They report that MBCT significantly reduced depression, anxiety, and stress and increased cognition and the regulation of emotions.

 

So, mindfulness-based therapy improves mental health.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Gkintoni E, Vassilopoulos SP, Nikolaou G. Mindfulness-Based Cognitive Therapy in Clinical Practice: A Systematic Review of Neurocognitive Outcomes and Applications for Mental Health and Well-Being. J Clin Med. 2025 Mar 3;14(5):1703. doi: 10.3390/jcm14051703. PMCID: PMC11900371.

Abstract

Background/Objectives: This systematic review outlines the neurocognitive outcomes and mechanisms of mindfulness-based cognitive therapy (MBCT) that influence subjective well-being. MBCT is a clinical intervention that integrates cognitive therapy with mindfulness practices to prevent depression relapses and improve mental health. Methods: The review focuses on the effects of MBCT on brain structure changes, cognitive processes, and emotional regulation, which are related to improvements in subjective well-being. A total of 87 studies were included in the review to assess the effectiveness of MBCT. Results: Evidence from the studies highlights the effectiveness of MBCT in reducing symptoms of depression, anxiety, and stress. MBCT was also shown to enhance cognitive functions and emotional regulation across diverse populations. These findings point to the potential for MBCT to induce neuroplastic changes in the brain and widen the applicability of the treatment for a variety of disorders, calling for further research into long-term benefits and underlying neurobiological mechanisms. Conclusions: The review emphasizes the potential of MBCT to bring about neuroplastic changes, calling for further research into its long-term benefits and the underlying neurobiological mechanisms. This study underlines the need to incorporate multidisciplinary measures by integrating psychology and neuroscience to comprehend comprehensively the effects of MBCT.

 

Yoga improves physiological and psychological states

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Yoga for Exercise - The Nutrition Source

By John M. de Castro, Ph.D.

 

In today’s Research News article “Long-term effects of yoga-based practices on neural, cognitive, psychological, and physiological outcomes in adults: a scoping review and evidence map.” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11884082/ ) Campelo and colleagues review and summarize the effects of long-term yoga practice on the physiological and psychological states of yoga practitioners. They report that yoga practice produces long-term changes in brain systems underlying sensorimotor, interoceptive, emotion regulation, and executive functions and in the periphery increases in parasympathetic-driven autonomic, hormonal and immune responses. Yoga practice also reduces negative emotions, psychopathology, and emotional reactivity as well as improved memory and cognition.

 

Long-term yoga practice positively alters the physiological and psychological state of the practitioners.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Campelo G, de Araújo JR, Aristizabal JP, de Souza W, de Castilho GM. Long-term effects of yoga-based practices on neural, cognitive, psychological, and physiological outcomes in adults: a scoping review and evidence map. BMC Complement Med Ther. 2025 Mar 6;25(1):92. doi: 10.1186/s12906-025-04825-x. PMID: 40050913; PMCID: PMC11884082.

 

Abstract

Background

Compared with short-term practices, long-term yoga might promote differential qualitative and quantitative outcomes. Following JBI’s and PRISMA-ScR guidelines, this scoping review followed an apriori and systematic protocol to document the long-term effects of yoga on neural, cognitive, psychological, and physiological outcomes, provide evidence maps for each yoga component, and summarize results identifying knowledge gaps and promising directions.

Methods

Four databases (PubMed, Cochrane, LILACS, and PubPsych) were last searched in March 2023. Studies were included if they evaluated adults with > 1 year of practice, specified yoga-based practice(s) of interest, measured neural, cognitive, psychological, and/or physiological outcomes, were written in English, Spanish, or Portuguese, presented original data, and mentioned search terms in the title/abstract. Evidence maps for each yoga component followed a 4-level structure of outcome category, method, study design and literature size. Qualitative summaries followed the same structure, to facilitate information retrieval.

Results

Out of 2270 screened studies, 65 were included (meditative studies = 36, predominantly postural studies = 25, breathing practice studies = 8). Physiologicaland neural outcomes were the most common, followed by psychological and cognitive outcomes. Although heterogeneous, neural results reveal structural and functional changes related to sensorimotor, interoceptive, emotion regulation, and executive functions. Physiologically, most studies have associated long-term practice with parasympathetic-driven autonomic, hormonal and immune responses, but some studies revealed sympathetic-driven or mixed responses, maybe due to the specific technique or individual differences. Psychological outcomes included lower levels of negative affect, psychopathological symptoms, and emotional reactivity. Cognitive measures have shown improved memory/cognition for older adults, but mixed or null effects for other constructs. Commonly, however, long-term practitioners demonstrated improved neural or physiological efficiency while performing cognitive tasks.

Conclusions

Future research should provide clear descriptions of the investigated yoga practice, employ more experimental paradigms, and refine statistical reports and models. We encourage researchers to work with specific overarching theoretical frameworks to refine research predictions, such as the neurovisceral integration model or predictive coding models; to consider motivational, cultural, and contextual factors that might influence long-term outcomes; and to develop systematic reviews and meta-analyses as next steps of evidence summary.

 

Mindfulness Reduces Stress and Improves Mental Health in Teachers

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Figure 1

By John M. de Castro, Ph.D.

 

In today’s Research News article “Alleviating occupational stress in Chinese junior high school teachers: the role of mindfulness-based interventions” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11813917/ ) Bian and colleagues examined the effectiveness of an online mindfulness course on the mental health and stress levels of junior High School teachers. They found that mindfulness training reduced occupational stress and improved mental health and coping self-efficacy in the teachers.

 

So, improve mental health and reduce stress in teachers with mindfulness.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Bian H, Jiang H. Alleviating occupational stress in Chinese junior high school teachers: the role of mindfulness-based interventions. Front Psychol. 2025 Jan 29;16:1479507. doi: 10.3389/fpsyg.2025.1479507. PMID: 39944052; PMCID: PMC11813917.

 

Abstract

Introduction

Occupational stress is a significant issue among junior high school teachers in China, contributing to negative outcomes such as reduced mental health, impaired coping abilities, and decreased job satisfaction.

Methods

This quasi-experimental study investigates the impact of mindfulness-based interventions on occupational stress and mental health among junior high school teachers in China. A total of 118 teachers participated in the study, with a randomly assigned experimental group undergoing an 4-week mindfulness training program, while the control group received no intervention. Standardized measures of occupational stress, mental health, coping self-efficacy, and mindfulness were used to assess the outcomes before and after the intervention.

Findings

The findings revealed that teachers who participated in the mindfulness program experienced significant reductions in occupational stress and improvements in mental health and coping self-efficacy compared to the control group. Additionally mindfulness levels increased significantly among participants who underwent the training.

Discussion

The results suggest that mindfulness-based interventions can effectively alleviate occupational stress and enhance psychological wellbeing among junior high school teachers in China, highlighting the importance of implementing such programs to support educators in managing stress and maintaining mental health.

 

Mindfulness Training Promotes Perinatal Mental Health

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How New Moms Can Have a Positive, Mindful Postpartum JourneyBy John M. de Castro, Ph.D.

 

In today’s Research News article “Development and Evaluation of a Mindfulness-Based Mobile Intervention for Perinatal Mental Health: Randomized Controlled Trial” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11786135/ ) Park and colleagues performed a randomized clinical trial comparing the effectiveness of a 4-week smartphone-based mindfulness program to a wait-list control condition on the mental health of pregnant women. They found that mindfulness training produced significant reductions in anxiety and increases in emotional well-being, mindfulness, and maternal-fetal attachment.

 

So, mindfulness training improves the mental health of pregnant women.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Park S, Cho HY, Park JY, Chung K, Jhung K. Development and Evaluation of a Mindfulness-Based Mobile Intervention for Perinatal Mental Health: Randomized Controlled Trial. J Med Internet Res. 2025 Jan 17;27:e56601. doi: 10.2196/56601. PMID: 39823585; PMCID: PMC11786135.

 

Abstract

Background

Perinatal mental health problems, such as anxiety, stress, and depression, warrant particularly close monitoring and intervention, but they are often unaddressed in both obstetric and psychiatric clinics, with limited accessibility and treatment resources. Mobile health interventions may provide an effective and more accessible solution for addressing perinatal mental health. Development and evaluation of a mobile mental health intervention specifically for pregnant women are warranted.

Objective

This study aimed to evaluate the effectiveness of a 4-week, self-administered mobile mindfulness intervention in reducing anxiety, depression, and stress, and improving emotional well-being, maternal-fetal attachment, and mindfulness skills in a general population of pregnant women.

Methods

Pregnant women were recruited and randomized to an intervention or a wait-list control group. The intervention group participated in a self-administered 4-week smartphone-based mindfulness program. Anxiety, depression, and stress were assessed as primary outcomes at baseline and postintervention. Secondary outcomes were mental health well-being, maternal-fetal attachment, and skills of mindfulness. The usability of the mobile intervention was also evaluated.

Results

A total of 133 pregnant women were randomly assigned to the intervention (n=66) or the control group (n=67). The overall dropout rate was 30% (39/133). Anxiety scores of the intervention group significantly decreased from baseline to postintervention (P=.03, Wilcoxon Signed-Rank test), whereas no significant changes were observed in the control group. Depression and stress scores showed no significant changes. Emotional well-being significantly improved in the intervention group (P=.01). Improvements were observed in maternal-fetal attachment, particularly in attributing characteristics to the fetus (P=.003) and in differentiating the self from the fetus (P=.006). Mindfulness awareness also showed significant improvement (P=.008). Significant between-group effects were identified for mindfulness awareness (P=.006) and attributing characteristics to the fetus (P=.002). After applying the false discovery rate corrections, within-group improvements in emotional well-being, maternal-fetal attachment, and mindfulness awareness remained significant, while between-group differences for emotional well-being and differentiation were not significant.

Conclusions

A mobile mindfulness program effectively reduced anxiety and improved emotional well-being, maternal-fetal attachment, and mindfulness awareness in the general population of pregnant women. Mobile interventions may offer a cost-effective and feasible method for promoting perinatal mental health.

 

Improve Long-Covid Symptoms with Mindfulness

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Improve Long-Covid Symptoms with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Everything is created twice, first in the mind and then in reality.” ~Robin S. Sharma

 

Mindfulness training has 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  Long COVID-19 symptoms have emerged as a major problem. The evidence that mindfulness practices are effective in treating these long covid symptoms has been accumulating. So, it makes sense to summarize what has been learned.

 

In today’s Research News article “Mindfulness Meditation Interventions for Long COVID: Biobehavioral Gene Expression and Neuroimmune Functioning.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9653042/ ) Porter and Jason review and summarize the published research on the effectiveness of mindfulness practices for the treatment of long covid symptoms of Covid-19.

 

They report that the published studies found that mindfulness practices reduce fatigue, anxiety, and depression, and improve physical and mental functioning in long covid. They further postulate that these improvements may be mediated by the effect of mindfulness practices on the immunological and inflammatory systems. These include altering pro-inflammatory and immune function gene expressions.

 

So, the published studies suggest that mindfulness practices improve the mental and physical symptoms of long covid.

 

“Remember the blue sky. It may at times be obscured by clouds, but it is always there.” — Andy Puddicombe

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Porter N, Jason LA. Mindfulness Meditation Interventions for Long COVID: Biobehavioral Gene Expression and Neuroimmune Functioning. Neuropsychiatr Dis Treat. 2022 Nov 8;18:2599-2626. doi: 10.2147/NDT.S379653. PMID: 36387947; PMCID: PMC9653042.

 

Abstract

Some individuals infected with SARS CoV-2 have developed Post-Acute Sequelae of SARS CoV-2 infection (PASC) or what has been referred to as Long COVID. Efforts are underway to find effective treatment strategies for those with Long COVID. One possible approach involves alternative medical interventions, which have been widely used to treat and manage symptoms of a variety of medical problems including post-viral infections. Meditation has been found to reduce fatigue and unrefreshing sleep, and for those with post-viral infections, it has enhanced immunity, and reduced inflammatory-driven pathogenesis. Our article summarizes the literature on what is known about mindfulness meditation interventions, and reviews evidence on how it may apply to those with Long COVID and Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS). Evidence is reviewed suggesting effective and sustainable outcomes may be achieved for symptomatology and underlying pathology of post-viral fatigue (PASC and ME/CFS).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9653042/

Mindfulness Training Produces no Harm

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Mindfulness Training Produces no Harm

 

By John M. de Castro, Ph.D.

 

“the occurrence of AEs during or after meditation practices is not uncommon, and may occur in individuals with no previous history of mental health problems.” – M. Farias

 

People begin meditation with the misconception that meditation will help them escape from their problems. Nothing could be further from the truth. In fact, meditation does the exact opposite, forcing the meditator to confront their issues. In meditation, the practitioner tries to quiet the mind. But, in that relaxed quiet state, powerful, highly emotionally charged thoughts and memories are likely to emerge. The strength here is that meditation is a wonderful occasion to begin to deal with these issues. But often the thoughts or memories are overwhelming. At times, professional therapeutic intervention may be needed.

 

Many practitioners never experience these negative experiences or only experience very mild states. There are, however, few systematic studies of the extent of negative experiences. In general, the research has reported that unwanted (negative) experiences are quite common with meditators, but for the most part, are short-lived and mild. There is, however, a great need for more research into the nature of the experiences that occur during meditation.

 

In today’s Research News article “). Prevalence of harm in mindfulness-based stress reduction.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7889774/ ) Hirshberg and colleagues compared patients who had received treatment with Mindfulness-Based Stress Reduction (MBSR) program to those on a wait-list. MBSR was either delivered in community settings or was part of a formal randomized clinical trial and consisted of 8 weekly 2.5-hour sessions involving meditation, yoga, body scan, and group discussion with daily homework. They were measured before and after treatment for global psychological symptom severity and bothersome physical symptoms. They were also measured for anxiety, depression, interpersonal sensitivity, paranoid ideation, and psychoticism.

 

They found that Mindfulness-Based Stress Reduction (MBSR) significantly improved psychological and physical symptoms and only a small number of patients experienced increases in symptoms at a much lower proportion than control participants. There was not a single comparison in which MBSR led to greater harm than occurred in controls.

 

Hence, no evidence was found that mindfulness training led to harm greater than with no treatment while there was clear evidence for mindfulness training producing significantly lower levels of psychological and physical symptoms.

Mindfulness-Based Stress Reduction (MBSR) was clearly a safe and effective treatment to improve mental and physical well-being,

 

 

“Meditation isn’t magic. Like any other treatment for stress or mood disorders, it comes with side effects.” – Simon Spichak

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Hirshberg, M. J., Goldberg, S. B., Rosenkranz, M., & Davidson, R. J. (2020). Prevalence of harm in mindfulness-based stress reduction. Psychological medicine, 1–9. Advance online publication. https://doi.org/10.1017/S0033291720002834

 

Abstract

Background

Mindfulness meditation has become a common method for reducing stress, stress-related psychopathology and some physical symptoms. As mindfulness programs become ubiquitous, concerns have been raised about their unknown potential for harm. We estimate multiple indices of harm following Mindfulness-based Stress Reduction (MBSR) on two primary outcomes: global psychological and physical symptoms. In secondary analyses we estimate multiple indices of harm on anxiety and depressive symptoms, discomfort in interpersonal relations, paranoid ideation and psychoticism.

Methods

Intent-to-treat analyses with multiple imputation for missing data were used on pre- and post-test data from a large, observational dataset (n = 2155) of community health clinic MBSR classes and from MBSR (n = 156) and waitlist control (n = 118) participants from three randomized controlled trials conducted contemporaneous to community classes in the same city by the same health clinic MBSR teachers. We estimate change in symptoms, proportion of participants with increased symptoms, proportion of participants reporting greater than a 35% increase in symptoms, and for global psychological symptoms, clinically significant harm.

Results

We find no evidence that MBSR leads to higher rates of harm relative to waitlist control on any primary or secondary outcome. On many indices of harm across multiple outcomes, community MBSR was significantly preventative of harm.

Conclusions

Engagement in MBSR is not predictive of increased rates of harm relative to no treatment. Rather, MBSR may be protective against multiple indices of harm. Research characterizing the relatively small proportion of MBSR participants that experience harm remains important.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7889774/

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

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

 

By John M. de Castro, Ph.D.

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

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

 

Abstract

Background

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

Methods

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

Results

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

Conclusions

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

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

Improve 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

 

Improve Complex Post-Traumatic Stress Disorder (CPTSD) Symptoms with Online Mindfulness Training

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Improve Complex Post-Traumatic Stress Disorder (CPTSD) Symptoms with Online Mindfulness Training

 

By John M. de Castro, Ph.D.

 

“Mindfulness can help people train themselves to get unstuck from a vicious cycle of negative thinking, often a cornerstone of trauma.” – Jennifer Wolkin

 

Experiencing trauma is quite common. It has been estimated that 60% of men and 50% of women will experience a significant traumatic event during their lifetime. But only a fraction will develop Post-Traumatic Stress Disorder (PTSD). But this still results in a frightening number of people with 7%-8% of the population developing PTSD at some point in their life.

 

PTSD involves a number of troubling symptoms including reliving the event with the same fear and horror in nightmares or with a flashback. PTSD sufferers avoid situations that remind them of the event this may include crowds, driving, movies, etc. and may avoid seeking help because it keeps them from having to think or talk about the event. They often experience negative changes in beliefs and feelings including difficulty experiencing positive or loving feelings toward other people, avoiding relationships, memory difficulties, or see the world as dangerous and no one can be trusted. Sufferers may feel hyperarousal, feeling keyed up and jittery, or always alert and on the lookout for danger. They may experience sudden anger or irritability, may have a hard time sleeping or concentrating, may be startled by a loud noise or surprise.

 

Recently, a new category has emerged of Complex Post-Traumatic Stress Disorder (CPTSD) that meets the criterion for PTSD but has the additional symptoms of disturbances in self-organization including affect dysregulation, negative self-concept, and disturbances in relationships. There are a number of therapies that have been developed to treat PTSD. Mindfulness-based therapies have been shown to be particularly effective. But it is not known if mindfulness-based therapies are also effective for CPTSD.

 

In today’s Research News article “Effects of Mindfulness-Based Internet Intervention on ICD-11 Posttraumatic Stress Disorder and Complex Posttraumatic Stress Disorder Symptoms: a Pilot Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8435188/ ) Dumarkaite and colleagues recruited college students who had been exposed to trauma including natural disasters, accidents, physical or sexual abuse, or assault. They were randomly assigned to either a wait-list control condition or to receive 8 weekly online mindfulness trainings sessions. They were measured before and after training for traumatic experiences, symptoms of Post-Traumatic Stress Disorder (PTSD) or Complex Post-Traumatic Stress Disorder (CPTSD), anxiety, depression, positive mental health, and satisfaction and usability of the online program.

 

They found that in comparison to baseline and the wait-list control group, the participants who received online mindfulness training had significant decreases in disturbances in self-organization including negative self-concept, and disturbances in relationships and increases in positive mental health. In addition, satisfaction and usability of the online program was high. But they did not find significant changes in PTSD symptoms. Because of the improvements in self-concept, relationships, and mental health it is likely that online mindfulness training is effective for Complex Post-Traumatic Stress Disorder (CPTSD).

 

These results are disappointing in that Mindfulness training has been shown in multiple studies to be effective in improving the symptoms of Post-Traumatic Stress Disorder (PTSD). The difference here is that the mindfulness training was online. This raises the possibility that the interpersonal connections involved in the face-to-face delivery of mindfulness training which is usually delivered in groups is essential for the success of the therapy in treating PTSD.

 

So, improve Complex Post-Traumatic Stress Disorder (CPTSD) symptoms with online mindfulness training.

 

“Trauma and presence (or mindfulness) cannot coexist. Thus, mindfulness practices can help bring trauma victims back to the present and heal from disturbing past events.” – Jason Linder

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Dumarkaite, A., Truskauskaite-Kuneviciene, I., Andersson, G., Mingaudaite, J., & Kazlauskas, E. (2021). Effects of Mindfulness-Based Internet Intervention on ICD-11 Posttraumatic Stress Disorder and Complex Posttraumatic Stress Disorder Symptoms: a Pilot Randomized Controlled Trial. Mindfulness, 1–13. Advance online publication. https://doi.org/10.1007/s12671-021-01739-w

 

Abstract

Objectives

A substantial proportion of trauma survivors with posttraumatic stress disorder (PTSD) and complex PTSD (CPTSD) continue to experience symptoms even after trauma-focused therapies. Internet-based interventions could facilitate access to treatment for PTSD and CPTSD. The current pilot study aimed to investigate the effects of mindfulness-based internet intervention on PTSD and CPTSD symptoms.

Methods

A randomized controlled trial (RCT) design with two measurement points (pre-test and post-test) was used to investigate the effects of a structured mindfulness-based internet intervention on PTSD and CPTSD symptoms as well as anxiety, depression, and positive mental health. In total, 70 university students with high levels of PTSD and CPTSD symptoms based on ICD-11 criteria participated in the study: 31 in the intervention group and 39 in the waiting list control group.

Results

We found that the mindfulness-based internet intervention reduced CPTSD disturbances in self-organization (DSO) symptoms (ES = − 0.48 [− 0.96; 0.00]), particularly negative self-concept (ES = − 0.72 [− 1.21; − 0.24]) and disturbances in relationships (ES = − 0.55 [− 1.03; − 0.07]). Moreover, the intervention reduced the symptoms of PTSD sense of threat (ES = − 0.48 [− 0.96; − 0.01]) and promoted positive mental health (ES = 0.51 [0.03; 0.99]). High user satisfaction and good usability of the intervention were reported.

Conclusions

Promising treatment effects were found, indicating that mindfulness-based internet intervention can reduce CPTSD symptoms and have a positive effect on mental health among youth in general. The findings of the current study contribute to the further development of trauma care using internet-delivered interventions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8435188/

 

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