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Improve the Psychological Health of Women with Unwanted Pregnancies with Mindfulness

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Improve the Psychological Health of Women with Unwanted Pregnancies with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness-based interventions can be beneficial for outcomes such as anxiety, depression, perceived stress and levels of mindfulness during the perinatal period.” – Anjulie Dhillon

 

The period of pregnancy is a time of intense physiological and psychological change. Anxiety, depression, and fear are quite common during pregnancy. More than 20 percent of pregnant women have an anxiety disorder, depressive symptoms, or both during pregnancy. These feelings can be amplified if the pregnancy is unplanned and unwanted. Mindfulness training has been shown to improve anxiety and depression normally and to relieve maternal anxiety and depression during pregnancy and to relieve postpartum depression. It is possible, then, that mindfulness training may be helpful for the psychological health of women with unwanted pregnancies.

 

In today’s Research News article “The influence of mindfulness-based stress reduction (MBSR) on stress, anxiety and depression due to unwanted pregnancy: a randomized clinical trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8283654/ ) Nejad and colleagues recruited pregnant women with an unplanned pregnancy who had symptoms of anxiety, depression, or stress. They were randomly assigned to receive either standard care or 8 weekly 2-hour sessions of Mindfulness-Based Stress Reduction (MBSR) with additional home practice. MBSR includes training and practice in meditation, body scan, and yoga and includes group discussion. They were measured before and after training for anxiety, depression, and stress.

 

They found that in comparison to baseline and the usual care group, the group that received Mindfulness-Based Stress Reduction (MBSR) had significant reductions in anxiety, depression, and stress. Previous research has demonstrated in a wide variety healthy and ill groups that mindfulness training produces reductions in perceived stress, anxiety and depression. The present research demonstrates that MBSR is similarly effective in women with unwanted pregnancies, improving their well-being.

 

The study, however, did not include an active control condition or follow up. So, it is not known whether the training had lasting effects and whether the benefits may have been due to confounding factors such as attentional effects, placebo effects, or experimenter bias. Future research should include an active comparison condition such as stretching exercises and follow up with the women several weeks later.

 

So, improve the psychological health of women with unwanted pregnancies with mindfulness.

 

“mindfulness practices can help anxiety, depression, and stress during the perinatal period.” – Carrie Murphy

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Nejad, F. K., Shahraki, K. A., Nejad, P. S., Moghaddam, N. K., Jahani, Y., & Divsalar, P. (2021). The influence of mindfulness-based stress reduction (MBSR) on stress, anxiety and depression due to unwanted pregnancy: a randomized clinical trial. Journal of preventive medicine and hygiene, 62(1), E82–E88. https://doi.org/10.15167/2421-4248/jpmh2021.62.1.1691

 

Summary

Background

Individuals with unwanted pregnancies often experience high levels of anxiety, stress and depression that associated with maternal-neonatal outcomes. Mindfulness training is a safe and acceptable strategy to support mental health before parturition.

Purpose

The main objective of present study was to evaluate the influence of eight-week application of mindfulness-based stress reduction on stress, anxiety and depression caused by unplanned pregnancy.

Method

In this study, 60 women with unwanted pregnancy before 32 weeks of gestational age were selected and randomly divided into two groups. Intervention group received MBSR sessions, practice at home and the recorded sound. Mental health was evaluated before intervention and at the end of the eight sessions by standard stress, anxiety and depression DASS-21 questionnaire. Data were analyzed using Chi-square, Mann-Whitney U and Wilcoxon tests.

Findings

In order to compare pre-test and post-test scores in each group, the Wilcoxon Test was used. The results revealed that the participants in the intervention group reported a significant decrease in mean scores of stress, anxiety and depression compared to baseline (P = 0.0). Whereas no significant decrease in mean stress, anxiety and depression score were found in control group. P-value was estimated to be 0.346, 0.212 and 0.343 respectively.

Conclusions

The mindfulness program has effectively reduced stress, anxiety and depression. Further research is needed to investigate the mechanisms and effects of mindfulness on maternal-neonatal outcomes.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8283654/

 

Improve Sleep Quality in Patients with Severe Sleep Disturbance with Online Mindfulness Training.

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Improve Sleep Quality in Patients with Severe Sleep Disturbance with Online Mindfulness Training.

 

By John M. de Castro, Ph.D.

 

“Strengthening your ‘mind muscle’ through daily practice helps you better recognize the negative insomnia-inducing thoughts and let them pass.” – Shelby Harris

 

Modern society has become more around-the-clock and more complex producing considerable pressure and stress on the individual. The advent of the internet and smart phones has exacerbated the problem. The resultant stress can impair sleep. Indeed, it is estimated that over half of Americans sleep too little due to stress. As a result, people today sleep 20% less than they did 100 years ago. Not having a good night’s sleep has adverse effects upon the individual’s health, well-being, and happiness. It has been estimated that 30 to 35% of adults have brief symptoms of insomnia, 15 to 20% have a short-term insomnia disorder, and 10% have chronic insomnia

 

Insomnia is more than just an irritant. Sleep deprivation is associated with decreased alertness and a consequent reduction in performance of even simple tasks, decreased quality of life, increased difficulties with memory and problem solving, increased likelihood of accidental injury including automobile accidents, and increased risk of dementia and Alzheimer’s disease. It also can lead to anxiety about sleep itself. This is stressful and can produce even more anxiety about being able to sleep. About 4% of Americans revert to sleeping pills. But these do not always produce high quality sleep and can have problematic side effects. So, there is a need to find better methods to treat insomnia. Mindfulness-based practices have been reported to improve sleep amount and quality and help with insomnia. The evidence has been accumulating. So, it makes sense to review and summarize what has been learned.

 

In today’s Research News article “The Effect of Virtual Mindfulness-Based Interventions on Sleep Quality: A Systematic Review of Randomized Controlled Trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8300082/ ) Jiang and colleagues review and summarize the published randomized controlled trials of the effectiveness of web based mindfulness training to improve the quality of sleep in patients with severe sleep disturbance. They found 10 published randomized controlled trials with a total of 2777 participants.

 

They report that the published research found that online mindfulness training produced significant improvements in sleep quality that were still present as long as 6 months later. Mindfulness training has been shown to improve sleep in a wide variety of patients and normal individuals. The present review demonstrates that it is effective with patients with severe sleep disturbance. The fact that these studies used online trainings is important as it makes the treatments widely available, convenient, and inexpensive. Hence, mindfulness training is a safe and effective method to improve sleep and should be recommended for individuals who have sleep problems.

 

So, improve sleep quality in patients with severe sleep disturbance with online mindfulness training.

 

“We cannot make ourselves sleep, but perhaps, by aiming to stay settled and getting less caught up in our thoughts, we fall asleep anyway.” – Mark Bertin

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Jiang, A., Rosario, M., Stahl, S., Gill, J. M., & Rusch, H. L. (2021). The Effect of Virtual Mindfulness-Based Interventions on Sleep Quality: A Systematic Review of Randomized Controlled Trials. Current psychiatry reports, 23(9), 62. https://doi.org/10.1007/s11920-021-01272-6

 

Abstract

Purpose of Review

We summarized peer-reviewed literature investigating the effect of virtual mindfulness-based interventions (MBIs) on sleep quality. We aimed to examine the following three questions: (1) do virtual MBIs improve sleep quality when compared with control groups; (2) does the effect persist long-term; and (3) is the virtual delivery method equally feasible compared to the in-person delivery method?

Recent Findings

Findings suggest that virtual MBIs are equivalent to evidence-based treatments, and to a limited extent, more effective than non-specific active controls at reducing some aspects of sleep disturbance. Overall, virtual MBIs are more effective at improving sleep quality than usual care controls and waitlist controls. Studies provide preliminary evidence that virtual MBIs have a long-term effect on sleep quality. Moreover, while virtual MBI attrition rates are comparable to in-person MBI attrition rates, intervention adherence may be compromised in the virtual delivery method.

Summary

This review highlights virtual MBIs as a potentially effective alternative to managing sleep disturbance during pandemic-related quarantine and stay-at-home periods. This is especially relevant due to barriers of accessing in-person interventions during the pandemic. Future studies are needed to explore factors that influence adherence and access to virtual MBIs, with a particular focus on diverse populations.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8300082/

 

Improve Chronic Fatigue with Mind-Body Practices

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Improve Chronic Fatigue with Mind-Body Practices

 

By John M. de Castro, Ph.D.

 

“Mindfulness can be a powerful tool for overcoming fatigue. It allows you to recognize when fatigue is the cause of a current problem, and it offers you an intuition-based problem-solving ability. Furthermore, regular mindfulness practice is itself a source of energy.” – Ronya Banks

 

Myalgic encephalomyelitis/Chronic Fatigue Syndrome (CFS) occurs in about 0.2% of the population. It produces a profound, prolonged, and debilitating tiredness that is not corrected by rest. When severe, it can produce a chronic and extreme tiredness, so severe that sufferers can become bed-bound or need to use a wheel-chair. It produces muscle pain, brain fog and dizziness, poor memory, disturbed sleep and trouble with digestion.

 

Unfortunately, there are no known cures for CFS. The usual treatments for fatigue are targeted at symptom relief and include exercise and drugs. As an alternative to these traditional treatments, mindfulness training has been shown to reduce fatigue. The evidence has been accumulating. So, it makes sense to review and summarize what has been learned.

 

In today’s Research News article “Systematic Review of Mind-Body Interventions to Treat Myalgic Encephalomyelitis/Chronic Fatigue Syndrome.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8305555/ ) Ardestani and colleagues review and summarize the published research studies of the effectiveness of mindfulness training as a treatment for Chronic Fatigue Syndrome (CFS).

 

They identified 12 published research studies. Thee report that the published research found that mindfulness training produced significant reductions in mental and physical fatigue, anxiety, and depression and a significant increase in quality of life. Hence, the published research demonstrates that mindfulness training is an effective treatment to improve the mental and physical health of patients with Chronic Fatigue Syndrome (CFS). It is safe and effective and therefore should be recommended for patients with CFS.

 

So, improve chronic fatigue with mind-body practices.

 

“mindfulness certainly shows promise as an effective approach to assist with overcoming chronic fatigue syndrome.” – Mindful Way

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Khanpour Ardestani, S., Karkhaneh, M., Stein, E., Punja, S., Junqueira, D. R., Kuzmyn, T., Pearson, M., Smith, L., Olson, K., & Vohra, S. (2021). Systematic Review of Mind-Body Interventions to Treat Myalgic Encephalomyelitis/Chronic Fatigue Syndrome. Medicina (Kaunas, Lithuania), 57(7), 652. https://doi.org/10.3390/medicina57070652

 

Abstract

Background and Objectives: Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS) is a chronic condition distinguished by disabling fatigue associated with post-exertional malaise, as well as changes to sleep, autonomic functioning, and cognition. Mind-body interventions (MBIs) utilize the ongoing interaction between the mind and body to improve health and wellbeing. Purpose: To systematically review studies using MBIs for the treatment of ME/CFS symptoms. Materials and Methods: MEDLINE, EMBASE, CINAHL, PsycINFO, and Cochrane CENTRAL were searched (inception to September 2020). Interventional studies on adults diagnosed with ME/CFS, using one of the MBIs in comparison with any placebo, standard of care treatment or waitlist control, and measuring outcomes relevant to the signs and symptoms of ME/CFS and quality of life were assessed for inclusion. Characteristics and findings of the included studies were summarized using a descriptive approach. Results: 12 out of 382 retrieved references were included. Seven studies were randomized controlled trials (RCTs) with one including three reports (1 RCT, 2 single-arms); others were single-arm trials. Interventions included mindfulness-based stress reduction, mindfulness-based cognitive therapy, relaxation, Qigong, cognitive-behavioral stress management, acceptance and commitment therapy and isometric yoga. The outcomes measured most often were fatigue severity, anxiety/depression, and quality of life. Fatigue severity and symptoms of anxiety/depression were improved in nine and eight studies respectively, and three studies found that MBIs improved quality of life. Conclusions: Fatigue severity, anxiety/depression and physical and mental functioning were shown to be improved in patients receiving MBIs. However, small sample sizes, heterogeneous diagnostic criteria, and a high risk of bias may challenge this result. Further research using standardized outcomes would help advance the field.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8305555/

 

Mindfulness is Associated with Improved Symptoms of Schizophrenia

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Mindfulness is Associated with Improved Symptoms of Schizophrenia

 

By John M. de Castro, Ph.D.

 

“schizophrenia patients may benefit from mindfulness-based interventions because they . . . demonstrate strong relationships between mindfulness and psychological constructs related to adaptive functioning.” – Naomi T. Tabak

 

Schizophrenia is the most common form of psychosis. Its effects about 1% of the population worldwide. It appears to be highly heritable and involves changes in the brain. It is characterized by both positive and negative symptoms. Positive symptoms include hallucinations; seeing and, in some cases, feeling, smelling or tasting things that aren’t there, or delusions; unshakable beliefs that, when examined rationally, are obviously untrue. Negative symptoms include a reduced ability to function normally, neglect of personal hygiene, lack of emotion, blank facial expressions, speaking in a monotone, loss of interest in everyday activities, social withdrawal, an inability to experience pleasure, and a lack of insight into their symptoms. The symptoms of schizophrenia usually do not appear until late adolescence or early adulthood.

 

Schizophrenia is very difficult to treat with psychotherapy and is usually treated with antipsychotic drugs. These drugs, however, are not always effective, sometimes lose effectiveness, and can have some difficult side effects. Mindfulness training has been shown to be beneficial for a variety of mental health problems, including psychosis. Mindfulness has also been shown to associated with lower symptom severity of schizophrenia. So, it makes sense to study the relationships of mindfulness with the symptoms of schizophrenia.

 

In today’s Research News article “The Relationship Between Mindfulness, Depression, Anxiety, and Quality of Life in Individuals With Schizophrenia Spectrum Disorders.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.708808/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1721400_a0P58000000G0YfEAK_Psycho_20210909_arts_A ) Bergmann and colleagues recruited patients who were diagnosed with schizophrenia and measured them for mindfulness, anxiety, depression, perceived stress, and quality of life.

 

They found that the higher the levels of mindfulness, the lower the levels of anxiety, depression, and perceived stress and the higher the levels of quality of life. In addition, they found that the higher the levels of anxiety, depression, and perceived stress the lower the levels of quality of life. A mediation analysis found that mindfulness was positively related to quality of life directly and also indirectly by being associated with lower levels of anxiety and depression that were in turn associated with higher quality of life.

 

This study is correlational and as such causation cannot be determined. But, previous controlled research has demonstrated the mindfulness training produces lower levels of anxiety and depression and higher levels of quality of life. So the present results are likely due to causal effects of mindfulness. Hence, being mindful improves quality of life and decreases anxiety and depression which then also improve quality of life. These are similar findings to those seen in healthy individuals. So, the present findings suggest that mindfulness affects people with schizophrenia in a similar fashion. They further suggest that mindfulness training might improve the psychological health and well-being of patients with schizophrenia.

 

So, mindfulness is associated with improved symptoms of schizophrenia.

 

“mindfulness-based interventions for psychotic symptoms can afford people a greater acceptance and insight into their experiences. They can also reduce the symptoms of anxiety and depression which often accompany, and may exacerbate, psychotic disorders.” – Adrianna Mendrek

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Bergmann N, Hahn E, Hahne I, Zierhut M, Ta TMT, Bajbouj M, Pijnenborg GHM and Böge K (2021) The Relationship Between Mindfulness, Depression, Anxiety, and Quality of Life in Individuals With Schizophrenia Spectrum Disorders. Front. Psychol. 12:708808. doi: 10.3389/fpsyg.2021.708808

 

Background: Schizophrenia spectrum disorders (SSD) are frequently accompanied by comorbid depressive and anxiety symptoms, as well as impaired quality of life (QoL). A growing body of evidence has demonstrated the relevance of mindfulness for SSD in recent years. The study examined the association between mindfulness, depression, anxiety, and QoL.

Materials and Methods: A total of 83 participants with SSD were recruited at the in- and outpatient psychiatric hospital care. Participants completed the Southampton Mindfulness Questionnaire, Comprehensive Inventory for Mindful Experiences, and Freiburger Mindfulness Inventory, the Depression, Anxiety, Stress Scale to assess depression and anxiety, and the WHO-QoL Questionnaire. Multiple regression analyses examined the relationship between mindfulness and QoL and the mediating role of depression and anxiety.

Results: Mindfulness had a significant statistical positive effect on QoL domains physical health, psychological, and environmental QoL in patients with SSD. Depression was identified as a significant mediator of this relationship.

Conclusion: This study provides novel insight into mindfulness’ mechanisms and paves the way for a process-oriented approach to treat SSD. The results provide first evidence for the process-based value of mindfulness for SSD; future studies can focus on the role of mindfulness for central therapeutic processes of change by employing longitudinal designs.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.708808/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1721400_a0P58000000G0YfEAK_Psycho_20210909_arts_A

 

Improve Psychological Well-Being and Sleep in Police with Mindfulness

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Improve Psychological Well-Being and Sleep in Police with Mindfulness

 

By John M. de Castro, Ph.D.

 

“increased mindfulness was related to increased resilience and decreased burnout among police officers.” – John Kim

 

Policing is a very stressful occupation. Stress in police can result from role conflicts between serving the public, enforcing the law, and upholding ethical standards and personal responsibilities as spouse, parent, and friend. Stress also results from, threats to health and safety, boredom, responsibility for protecting the lives of others, continual exposure to people in pain or distress, the need to control emotions even when provoked, the presence of a gun, even during off-duty hours, and the fragmented nature of police work, with only rare opportunities to follow cases to conclusion or even to obtain feedback or follow-up information.

 

This stress can have serious consequences for the individual and in turn for society. Police officers have one of the highest suicide rates in the nation, possibly the highest. They have a high divorce rate, about second in the nation. They are problem drinkers about twice as often as the general population. This is a major problem as stress and the resultant complications can impact job performance, which sometimes involve life or death situations.

 

Mindfulness training has been shown to improve the physiological and psychological responses to stress and it has been found to reduce burnout in first responders. So, it is likely that mindfulness training with police can help them cope with the stress and thereby improve their psychological well-being.

 

In today’s Research News article “The Impact of Mindfulness Training on Police Officer Stress, Mental Health, and Salivary Cortisol Levels.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.720753/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1721400_a0P58000000G0YfEAK_Psycho_20210909_arts_A ) Grupe and colleagues recruited police officers and randomly assigned them to either a wait-list control condition or to receive 18 hours over 8 weeks of mindfulness training. The program was based upon the Mindfulness-Based Stress Reduction (MBSR) program. They were measured before and after training and 3 months later for stress, mental health, physical health, anxiety, depression, fatigue, sleep disturbances, ability to participate in social roles and activities, physical function, pain interference, and pain intensity, sleep, alcohol use, burnout, and work limitations. They also had blood and hair samples collected for analysis of levels of cortisol and markers of inflammation.

 

They found that in comparison to baseline and the wait-list control group, the police who received mindfulness training had significantly lower levels of perceived stress, distress, and mental illness symptoms. These improvements were maintained at the 3-month follow up. Sleep quality was significantly improved, and cortisol levels were lower at the 3-month follow up.

 

The comparison, control, condition was a wait-list control which is passive and doesn’t control for many confounding factors such as expectancy, experimenter bias, and attentional effects. But previous controlled research has shown that mindfulness training produces lower levels of stress, distress, anxiety, depression, and cortisol levels, and improved sleep. So, the present findings were likely due to the mindfulness training rather than confounding factors.

 

Policing is a highly stressful difficult job that can have mental health consequences. So, the findings that mindfulness training produces lasting improvements in psychological health in the police are encouraging. They suggest that mindfulness training can help the officers withstand the stress and maintain psychological health and reduce burnout.

 

So, improve psychological well-being and sleep in police with mindfulness.

 

“Meditation is helping police officers to de-escalate volatile situations, improve community relations—and improve their own well-being.” – JILL SUTTIE

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Grupe DW, Stoller JL, Alonso C, McGehee C, Smith C, Mumford JA, Rosenkranz MA and Davidson RJ (2021) The Impact of Mindfulness Training on Police Officer Stress, Mental Health, and Salivary Cortisol Levels. Front. Psychol. 12:720753. doi: 10.3389/fpsyg.2021.720753

 

Unaddressed occupational stress and trauma contribute to elevated rates of mental illness and suicide in policing, and to violent and aggressive behavior that disproportionately impacts communities of color. Emerging evidence suggests mindfulness training with police may reduce stress and aggression and improve mental health, but there is limited evidence for changes in biological outcomes or the lasting benefits of mindfulness training. We conducted a randomized controlled trial (RCT) of 114 police officers from three Midwestern U.S. law enforcement agencies. We assessed stress-related physical and mental health symptoms, blood-based inflammatory markers, and hair and salivary cortisol. Participants were then randomized to an 8-week mindfulness intervention or waitlist control (WLC), and the same assessments were repeated post-intervention and at 3-month follow-up. Relative to waitlist control, the mindfulness group had greater improvements in psychological distress, mental health symptoms, and sleep quality post-training, gains that were maintained at 3-month follow-up. Intervention participants also had a significantly lower cortisol awakening response (CAR) at 3-month follow-up relative to waitlist control. Contrary to hypotheses, there were no intervention effects on hair cortisol, diurnal cortisol slope, or inflammatory markers. In summary, an 8-week mindfulness intervention for police officers led to self-reported improvements in distress, mental health, and sleep, and a lower CAR. These benefits persisted (or emerged) at 3-month follow-up, suggesting that this training may buffer against the long-term consequences of chronic stress. Future research should assess the persistence of these benefits over a longer period while expanding the scope of outcomes to consider the broader community of mindfulness training for police.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.720753/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1721400_a0P58000000G0YfEAK_Psycho_20210909_arts_A

 

Improve Graduate Student Emotion Regulation and Reduce Stress with Mindfulness

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Improve Graduate Student Emotion Regulation and Reduce Stress with Mindfulness

 

By John M. de Castro, Ph.D.

 

“graduate students . . . who practiced mindfulness reported a statistically significant reduction in depression and increased self-efficacy, hope and resilience.” – Coleen Flaherty

 

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

 

Mindfulness training has been shown through extensive research to be effective in improving physical and psychological health and particularly with reducing the physical and psychological reactions to stress and increasing resilience in the face of stress. Indeed, these practices have been found to reduce stress and improve psychological health in college students. It makes sense that mindfulness might be equally effective for graduate students.

 

In today’s Research News article “Emotion Regulation, Stress, and Well-Being in Academic Education: Analyzing the Effect of Mindfulness-Based Intervention.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8382289/ ) Peixoto and colleagues recruited university graduate students and randomly assigned them to receive 8 weekly 2-hour trainings in mindfulness or to a wait-list control condition. They were measured before and after treatment for perceived stress, mindfulness, psychological well-being, and momentary emotions. They also underwent a structured interview on the impressions, beliefs, opinions, and experiences of the participants.

 

They found that in comparison to the baseline and the wait-list control group, the mindfulness trained group had significantly higher mindfulness and psychological well-being and significantly lower perceived stress. Wait-list control conditions do not produce the kinds of expectations that are produced by mindfulness training, and this raises the possibility that the results may be due to confounding factors such as placebo effects, experimenter bias, and attentional effects. But previous controlled research has shown that mindfulness training produces higher psychological well-being and significantly lower perceived stress. So, it is likely that the benefits observed in the present study were due to the mindfulness training.

 

The interviews of the graduate students revealed that the graduate school training process produced ambivalent feelings of joy, satisfaction, and fulfillment, accompanied by anxiety, distress, and insecurity. The ambivalent feelings resulted from the student’s love of their discipline but the problems they have with graduate study with “excess hours of study, poor academic performance evaluations, relationship with advisor, reconciling with one’s personal life, demand for productivity, deadlines, and institutional problems” and financial insecurity and worries about future career prospects.

 

These results suggest that graduate students benefit from mindfulness training, improving their psychological well-being. In the interviews the students reported that the mindfulness training helped them cope with these stresses in their training. These results suggest that the process of graduate school training should be examined to reduce the stresses and worries of the students and that mindfulness training should be incorporated into the training to improve the student’s ability to cope with the situation.

 

So, improve graduate student emotion regulation and reduce stress with mindfulness.

 

“If you are someone struggling with mental health in graduate school, or just feel stressed, mindfulness can help you to focus on the present, remain positive, and feel in control.” – Natalya Ortolano

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Santos Alves Peixoto, L., Guedes Gondim, S. M., & Pereira, C. R. (2021). Emotion Regulation, Stress, and Well-Being in Academic Education: Analyzing the Effect of Mindfulness-Based Intervention. Trends in Psychology, 1–25. Advance online publication. https://doi.org/10.1007/s43076-021-00092-0

 

Abstract

Recent studies point to an increase in psychological distress among graduate students. The aim of this study was to analyze the effects of mindfulness practices on emotion regulation, on the perception of stress, and on the psychological well-being of graduate students. Forty-five (45) graduate students participated in the study, divided into an intervention and a control group. Questionnaires were applied for self-assessment of mindfulness, perceived stress, and psychological well-being, in addition to qualitative interviews in the pre- and post-timeframes of a mindfulness-based intervention. Quantitative data were analyzed using ANOVAs for repeated measures, while the interviews were analyzed using the thematic content analysis technique. The results indicated increases in the levels of mindfulness and psychological well-being, and a reduction in perceived stress in the intervention group, post-intervention. The interviews indicated the presence of ambivalent emotions in relation to graduate studies and the development of new strategies to cope with the stress in this work context. The main contribution of the study was to present empirical evidence of the effectiveness of mindfulness practices in the graduate-level education context, allowing students to become more capable of dealing with the challenges of an academic career.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8382289/

 

Improve Athletic Endurance with Mindfulness

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Improve Athletic Endurance with Mindfulness

 

By John M. de Castro, Ph.D.

 

“endurance athletes. In fact, endurance sport could be considered a perfect meditative state to use these techniques, as it encourages a state of flow due to the repetitiveness of marathon running in particular. “ – Charlotte Griffin

 

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

 

In today’s Research News article “On Mindfulness Training for Promoting Mental Toughness of Female College Students in Endurance Exercise.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8410402/ ) Wang and colleagues recruited female college athletes and randomly assigned them to receive once a weeks for 8-weeks of either 90 minutes of mindfulness training or classroom studies. They were measured before and after training for mindfulness and psychological toughness. They then performed an 800-meter run followed by a measure of subjective fatigue.

 

They found that after training there were significant increases in mindfulness and mental toughness (including tenacity, strength, and optimism) in the mindfulness trained group but not the control group. After the 800-meter run there was a significant reduction in perceived exercise intensity in the mindfulness group but not the control group.

 

The results suggest that mindfulness training improves the mental toughness and reduces perceived exercise intensity in female college athletes. The researchers did not explore the mechanisms by which mindfulness produced these benefits but prior research has demonstrated that mindfulness training improves pain tolerance. This may be why the athletes found the 800-meter run to be lower in exercise intensity than the control group.

 

So, improve athletic endurance with mindfulness.

 

“The mindfulness group significantly improved their time to exhaustion, indicating a benefit to endurance exercise performance.” – Training4Endurance

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Wang, Y., Tian, J., & Yang, Q. (2021). On Mindfulness Training for Promoting Mental Toughness of Female College Students in Endurance Exercise. Evidence-based complementary and alternative medicine : eCAM, 2021, 5596111. https://doi.org/10.1155/2021/5596111

 

Abstract

Objective

The aim of this study was to examine the promoting effects of mindfulness training on female college students’ mental toughness in endurance exercise.

Methods

A cluster sampling method was used to select 60 female college students as subjects. Based on the body mass index (BMI), stratified randomization was used to divide them into the mindfulness-training group and the control group. Participants in mindfulness-training group had an 8-week mindfulness training, while participants in control group waited. Before and after training, Five Facet Mindfulness Questionnaire (FFMQ) and Connor–Davidson Resilience Scale (CD-RISC) were used for pretest and posttest, and paired t-test and covariance analysis were performed on pretest and posttest between-group data.

Results

(1) Paired t-test results showed the posttest scores (26.67 ± 3.56; 20.97 ± 3.66; 126.53 ± 8.59) of the three dimensions of description, nonresponse and FFMQ total score of the mindfulness-training group were higher than the pretest scores (25.53 ± 3.74; 19.23 ± 3.59; 121.43 ± 6.78). Statistical significance was shown in their differences (t = −2.25; −2.70; −3.25, p < 0.05). However, there was no statistical significance in the pretest and posttest of control group. The covariance analyses showed the posttest scores of the mindfulness-training group in three dimensions of description, nonresponse, and FFMQ were higher than the posttest scores of the control group. Statistical significance was shown in their differences (F = 6.55; 6.08; 5.91; p < 0.05). (2) Paired t-test showed posttest scores (46.50 ± 5.93; 30.40 ± 3.75; 15.00 ± 2.34) were significantly higher than pretest scores (42.60 ± 7.68; 26.50 ± 4.32; 12.87 ± 2.51) in all dimensions of the mental toughness of the mindfulness-training group. Statistical significance was shown in their differences (t = −3.135, −4.765, −4.922, p < 0.01). However, there was no significant difference in the pretest and posttest scores in all dimensions of the mental toughness of the control group. The covariance analysis showed that the posttest scores of all dimensions of the mental toughness of the mindfulness-training group were higher than those of the control group, and the differences were statistically significant (F = 11.133, 12.101, 16.053, all p < 0.001). (3) Paired t-test showed that the posttest score of the mindfulness-training group on exercise intensity perception immediately after 800-meter endurance run (5.67 ± 2.61) was lower than the pretest score (7.03 ± 1.24) and the difference was statistically significant (t = 4.18, p < 0.001), while the difference was not statistically significant in the control group. The covariance analysis showed that the posttest score of the mindfulness-training group on exercise intensity perception was lower than that of the control group, and the difference was statistically significant (F = 15.81, p < 0.001).

Conclusion

Mindfulness training improved the level of female college students’ mindfulness and mental toughness in their endurance sports, while reducing the fatigue feeling of female college students in endurance sports.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8410402/

 

Improve Alcohol Treatment Completion with Spirituality

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Improve Alcohol Treatment Completion with Spirituality

 

By John M. de Castro, Ph.D.

 

“spiritual experiences and spiritual practices, including prayer and mindfulness meditation, may be helpful in reducing hazardous drinking and in the treatment of [Alcohol Use Disorder].” – Katie Witkiewitz

 

Inappropriate use of alcohol is a major societal problem. In fact, about 25% of US adults have engaged in binge drinking in the last month and 7% have what is termed an alcohol use disorder. Alcohol abuse is very dangerous and frequently fatal. Nearly 88,000 people in the US and 3.3 million globally die from alcohol-related causes annually, making it the third leading preventable cause of death in the United States. Drunk driving accounted for over 10,000 deaths; 31% of all driving fatalities. Excessive alcohol intake has been shown to contribute to over 200 diseases including alcohol dependence, liver cirrhosis, cancers, and injuries. It is estimated that over 5% of the burden of disease and injury worldwide is attributable to alcohol consumption.

 

An effective treatment for this addiction has been elusive. Alcoholics Anonymous has been as effective as any other treatment devised. Why is it somewhat effective when many other programs fail? Why is it effective for some, but not all? One reason could be the emphasis on spirituality present in AA. So, it is important to investigate the role of spirituality in successful treatment for alcohol abuse.

 

In today’s Research News article “The Effect of Baseline Patterns of Spiritual Coping, Forgiveness, and Gratitude on the Completion of an Alcohol Addiction Treatment Program.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8137607/ ) Charzyńska and colleagues recruited adults undergoing outpatient treatment for alcohol dependence and had them complete measures of spiritual coping, forgiveness, gratitude, and whether they completed the therapy program.

 

They report that 52.6% of the participants completed the therapy program. They found that the patients who had positive spiritual coping, forgiveness, and gratitude, and a low level of negative spiritual coping were most likely to complete the program. They also found that patients who employed negative spiritual coping had the lowest likelihood of completing the program.

 

Positive spiritual coping involves the search for inner peace and harmony, deep relationships with other people, seeking peace in nature, and seeking support from a higher being. The results suggest that this kind of coping makes it more likely that the patient will complete therapy for alcohol abuse. On the other hand, negative spiritual coping involves questioning life’s meaning, seeing others as hypocritical and egoistic, and questioning god’s love for humans. The results suggest that this kind of coping makes it less likely that the patient will complete therapy.

 

These findings suggest that people who use spirituality to make their lives better, richer, and more meaningful are more likely to be successful in alcohol abuse treatment, while those who use it as an excuse for their behavior, projecting their failures onto god and others, are less likely to be successful. Hence, spirituality is helpful for patients undergoing treatment for alcohol abuse if it used in a positive life affirming way.

 

So, improve alcohol treatment completion with spirituality.

 

“Spiritual and faith-based treatments greatly soothe the psyche and emotions and carry little to no risk of adverse impact for patients.” – Krystina Murray

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Charzyńska E. (2021). The Effect of Baseline Patterns of Spiritual Coping, Forgiveness, and Gratitude on the Completion of an Alcohol Addiction Treatment Program. Journal of religion and health, 60(3), 1796–1817. https://doi.org/10.1007/s10943-021-01188-8

 

Abstract

The purpose of this study was to identify distinct profiles of persons beginning alcohol addiction therapy with similar baseline configurations of spiritual coping, forgiveness, and gratitude. The associations between latent profile membership and the completion of therapy were also examined. The sample was composed of 358 alcohol-dependent persons receiving an outpatient treatment program. The Spiritual Coping Questionnaire, the Forgiveness Scale, and the Gratitude Questionnaire were used to assess the baseline levels of spirituality-related variables. Using latent profile analysis, five profiles were identified: (1) both moderately positive and negative dimensions of spirituality (33.2%), (2) moderately positive dimensions of spirituality (21.0%), (3) predominantly negative dimensions of spirituality (20.2%), (4) mixed dimensions of spirituality with the lowest positive religious coping (14.0%), and (5) highly positive dimensions of spirituality (11.6%). Notably, the latent profiles differed in terms of the treatment completion rates. The results suggest the need to carry out a multidimensional assessment of spiritual functioning of persons beginning alcohol addiction therapy to provide treatment that is adjusted to patients’ spiritual potential and deficits.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8137607/

 

Improve Walking in the Elderly with Knee Osteoarthritis with Tai Chi

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Improve Walking in the Elderly with Knee Osteoarthritis with Tai Chi

 

By John M. de Castro, Ph.D.

 

“The most common type of arthritis is called osteoarthritis (OA). . . Fortunately, lifestyle changes such as gentle yoga have been shown to improve OA symptoms.” – Robin Madell

 

Osteoarthritis is a chronic degenerative joint disease that is the most common form of arthritis. It produces pain, swelling, and stiffness of the joints. It is the leading cause of disability in the U.S., with about 43% of arthritis sufferers limited in mobility and about a third having limitations that affect their ability to perform their work. Knee osteoarthritis effects 5% of adults over 25 years of age and 12% of those over 65. It is painful and disabling. Its causes are varied including, hereditary, injury including sports injuries, repetitive stress injuries, infection, or from being overweight.

 

There are no cures for knee osteoarthritis. Treatments are primarily symptomatic, including weight loss, exercise, braces, pain relievers and anti-inflammatory drugs, corticosteroids, arthroscopic knee surgery, or even knee replacement. Gentle movements of the joints with exercise and physical therapy appear to be helpful in the treatment of knee osteoarthritis. This suggests that alternative and complementary practices that involve gentle knee movements may be useful for treatment.

 

Mindfulness practices such as Tai Chi and Qigong  and yoga have been shown to reduce the physical symptoms of knee osteoarthritis. Tai Chi practice, has been shown to be a safe and effective treatment for a wide variety of physical and psychological conditions, including arthritis. The research has been accumulating, so, it would seem reasonable to review and summarize what has been learned.

 

In today’s Research News article “Effects of Tai Chi exercise on improving walking function and posture control in elderly patients with knee osteoarthritis: A systematic review and meta-analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8078456/ ) You and colleagues review, summarize, and perform a meta-analysis of the effectiveness of Tai Chi practice on walking ability in elderly patients with knee osteoarthritis. They identified 11 published randomized controlled trials.

 

They report that the published research found that Tai Chi practice produced a significant improvement in the distance covered during a 6-minute walking test, faster performance with the timed up and go test, and improved postural control. Hence the published studies demonstrate that Tai Chi practice improves the walking ability of elderly patients with knee osteoarthritis. It should be mentioned, however, that they did not compare Tai Chi practice to other exercises. So, it cannot be determined as to whether Tai Chi practice produces its benefits as a result of exercise rather than something specific to Tai Chi practice.

 

Mobility is extremely important for the elderly. So, the improvement in walking ability should greatly contribute to their quality of life. In addition, improved walking ability should make falls less likely, and falls are a major contributor to disability and mortality in the elderly. So, Tai Chi practice should be recommended for elderly patients in general but particularly for patients with knee osteoarthritis.

 

So, improve walking in the elderly with knee osteoarthritis with Tai Chi.

 

“If you struggle with knee pain, yoga may offer relief. A regular exercise routine can help maintain good strength and mobility in the knees, which are crucial for walking and other daily activities” – Michelle Polizzi

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

You, Y., Liu, J., Tang, M., Wang, D., & Ma, X. (2021). Effects of Tai Chi exercise on improving walking function and posture control in elderly patients with knee osteoarthritis: A systematic review and meta-analysis. Medicine, 100(16), e25655. https://doi.org/10.1097/MD.0000000000025655

 

Abstract

Objective:

It remains unclear whether Tai Chi is effective for walking function and posture control improvements in aged populations with knee osteoarthritis. The aim of this study was to systematically evaluate the effects of Tai Chi on improving walking function and posture control in elderly patients with knee osteoarthritis by updating the latest trial evidence.

Methods:

Web of Science, PubMed/Medline, Embase, Scopus, PEDro, and Cochrane library were searched up to October 1, 2020 to identify RCTs evaluating Tai Chi for improving walking function and posture control in older adults with knee osteoarthritis. The primary outcomes were walking function and posture control. Meta-analysis was performed with RevMan Version 5.3 software.

Results:

A total of 603 participants with knee osteoarthritis in the 11 trials were included. The results of meta-analysis showed that: The Tai Chi group was associated with better performance in 6-minute walk test (6 MWT), time up and go test (TUG) and “Western Ontario and McMaster Universities (WOMAC) Osteoarthritis Index” Physical Function Score than the control group ([MD: 46.67, 95% CI 36.91–56.43, P < .001]), ([MD: −0.89, 95% CI −1.16 to −0.61, P < .001]), ([MD: −11.28, 95% CI −13.33 to −9.24, P < .001]).

Conclusion:

This meta-analysis provided evidence from 11 RCTs that Tai Chi could be an excellent physical training strategy for improving walking function and posture control in older adults with knee osteoarthritis. Assuming that Tai Chi is at least effective and safe in most areas, it can be used as an adjuvant and reliable physical training strategy for walking function upgrading and balance control improvements for older patients with knee osteoarthritis.

What is known

Tai Chi exercise may potentially improve balance and reduce falls among the older adults. When it comes to elderly patients with specific knee osteoarthritis, its curative effects for walking function and postural control ability remain controversial.

What is new

The results of the meta-analysis with other new randomized controlled trials provide evidence support that Tai Chi Exercise has a positive effect on improving walking function and posture control in elderly patients with knee osteoarthritis. The present systematic review suggests that non-pharmaceutical therapies like Tai Chi could be used as an adjuvant and reliable physical training strategy for walking function upgrading and postural control improvements for older patients with knee osteoarthritis.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8078456/

 

Improve Reaction Time and Memory and Lose Weight with Yoga

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Improve Reaction Time and Memory and Lose Weight with Yoga

 

By John M. de Castro, Ph.D.

 

“Yoga practice seems to be associated with moderate improvements in cognitive function.” – Neha Gothe

 

Mindfulness training has been shown to be effective in improving physical and psychological health and also improves cognitive flexibility. Yoga practice has been shown to have a large number of beneficial effects on the psychological, emotional, and physical health of the individual and is helpful in the treatment of mental and physical illness. Yoga practice has been shown to improve both social–emotional and cognitive skills.

 

In today’s Research News article “Effect of 12 Weeks of Yogic Training on Neurocognitive Variables: A Quasi-Experimental Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8117916/ ) Chatterjee and colleagues recruited healthy adults and assigned them to receive either 6-days per week for 12 weeks of yoga practice or to a wait-list control group. Yoga practice started at 45 minutes per day at the start of training increasing systematically to 105 minutes by the 12th week. They were measured before during and after training for body size, visual and auditory reaction time, and for short-term memory.

 

They found that in comparison to baseline and the wait-list control group, the group that practiced yoga had a significant weight loss, increase in short-term memory, and decrease in visual and auditory reaction times.

 

In interpreting these findings, it should be recognized that the comparison, control, condition was passive and as such there is a possibility that the observed changes were due to participant expectancies, experimenter bias, attention effects, etc. In addition, the control condition did not involve any physical activity. So, it is possible that the benefits seen were due to the exercise provided by the yoga practice rather than anything specific to yoga. But clearly the two groups had different response over the course of treatment. In addition, yoga practice has been shown in controlled research to improve cognitive performance and memory. So, the results probably result from the effects of the practice.

 

So, improve reaction time and memory and lose weight with yoga.

 

“taking up yoga may be a good way to maintain your brain health by increasing physical activity and possibly also alleviating stress.” – Yuko Hara

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Chatterjee, S., Mondal, S., & Singh, D. (2021). Effect of 12 Weeks of Yogic Training on Neurocognitive Variables: A Quasi-Experimental Study. Indian journal of community medicine : official publication of Indian Association of Preventive & Social Medicine, 46(1), 112–116. https://doi.org/10.4103/ijcm.IJCM_325_20

 

Abstract

Background:

Neurocognitive abilities are the brain-mind skills needed to initiate any task from the simplest to the most complex, decreases with advancing age. Attention, alertness, and memory are the basic neurocognitive functions most affected by age. There are potential benefits of yoga on neurocognitive functions because this ancient Indian technique positively nurtures the mind-body systems.

Aim of the Study:

The present study was aimed to evaluate the effect of 12 weeks of yogic training on neurocognitive abilities in a middle-aged group.

Methods:

A total of 86 volunteers (46 male and 40 females, age group of 35–55 years), with no prior experience of yoga were participated in this study. Five male and 4 female participants were excluded from the study. All participants divided into yoga training group (male = 21 and female = 18) and control group (male = 20 and female = 18). The yoga training group underwent yoga practices, including kriya, surya namaskar, asana, pranayama, and dhyana daily in the morning, for 6 days/week, for 12 weeks. Standing height, body weight, body mass index, visual reaction time (RT), auditory RT (attention and alertness), and short-term memory were assessed day 1 (pre), 6th week (mid), and 12th weeks (post) of intervention.

Results:

Repeated-measures analysis of variance showed that a statistically significant increased (P < 0.05) in attention-alertness and short-term memory after 12 weeks of yogic practices.

Conclusion:

Integrated approach of yogic intervention may have promising effect on neurocognitive abilities that concomitantly promote successful aging.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8117916/