Stress

Reduce Biochemical Stress Responses in Hispanic Breast Cancer Patients with Mindfulness

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Reduce Biochemical Stress Responses in Hispanic Breast Cancer Patients with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness is a state of mind which we can all acquire and use to support our wellbeing physically, emotionally and mentally.  . . Having cancer, or specifically breast cancer. . . experiences take up a lot of energies, mental focus and can drain us emotionally. It is important to have a few tools to help us create ‘down’ and ‘out’ times, and to replenish and reconnect with who we are.“ – Karin Sieger

 

Because of great advances in treatment, many patients today are surviving cancer. But cancer survivors frequently suffer from anxiety, depression, mood disturbance, post-traumatic stress disorder (PTSD), sleep disturbance, fatigue, sexual dysfunction, loss of personal control, impaired quality of life, and psychiatric symptoms which have been found to persist even ten years after remission. Also, cancer survivors can have to deal with a heightened fear of reoccurrence. This is particularly true with metastatic cancer. So, safe and effective treatments for the symptoms in cancer and the physical and psychological effects of the treatments are needed.

 

Mindfulness training has been shown to help with general cancer recovery . Mindfulness practice have been shown to improve the residual symptoms in cancer survivors. Most research, however, examines women from affluent western populations and may not be sensitive to the unique situations, cultures, and education levels of diverse populations. There are indications that mindfulness therapies may be effective in diverse populations. But there is a need for further investigation with different populations.

 

In today’s Research News article “). A Large Randomized Trial: Effects of Mindfulness-Based Stress Reduction (MBSR) for Breast Cancer (BC) Survivors on Salivary Cortisol and IL-6.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6700883/), Lengacher and colleagues recruited adult breast cancer survivors and randomly assigned them to receive either usual care of a once a week for 2 hours, 6 week program of Mindfulness-Based Stress Reduction (MBSR) modified for breast cancer patients. The program included meditation, body scan, yoga practices, and discussion along with daily home practice. At baseline, before and after the MBSR session at weeks 1 1nd 6, and after treatment the participants provided saliva samples that were assayed for cortisol and IL-6 levels. They also completed questionnaires measuring fear of cancer recurrence, depression, anxiety, perceived stress, sleep, fatigue, and quality of life.

 

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 both cortisol and IL-6 levels. In addition, both cortisol and IL-6 levels decreased significantly over the course of the MBSR sessions at weeks 1 1nd 6. They also found that the higher the levels of IL-6 at baseline and the end of treatment the higher the levels of fear of cancer recurrence, sleep problems and fatigue and the lower the levels of quality of life and physical health. After MBSR they found that the higher the levels of IL-6 the higher the levels of fear of cancer recurrence, depression, pain, perceived stress, sleep disturbance and fatigue and the lower the levels of quality of life and physical health.

 

Cortisol and IL-6 levels are markers of stress and inflammation. So, these results suggest that Mindfulness-Based Stress Reduction (MBSR) reduces the biochemical markers of stress and inflammation in breast cancer survivors and that the levels of IL-6, an inflammatory cytokine, are related to their health and well-being. These findings lend support to prior findings that mindfulness training is an effective treatment for the psychological health of breast cancer survivors and demonstrate that this may, at least in part, be due to the effects of mindfulness training on stress hormones and inflammatory biomarkers. The ability of mindfulness training to reduce stress and inflammatory responses is thought to be a primary mechanism by which it improves health and well-being.

 

The results also demonstrate that Mindfulness-Based Stress Reduction (MBSR) treatment is effective in Hispanic breast cancer survivors. This suggests that MBSR is an effective treatment across ethnic groups. MBSR appears to effectively reduce stress and inflammatory responses regardless of ethnicity and produce improvements in health and well-being.

 

So, reduce biochemical stress responses in Hispanic breast cancer patients with mindfulness.

 

“Mindfulness is a good resource for dealing with the physical and psychological symptoms of metastatic disease. Women who were more mindful tended to have lower symptoms of metastatic breast cancer, including pain severity and interference, fatigue, psychological distress, and sleep disturbance.” – Lauren Zimmaro

 

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

 

Lengacher, C. A., Reich, R. R., Paterson, C. L., Shelton, M., Shivers, S., Ramesar, S., Pleasant, M. L., Budhrani-Shani, P., Groer, M., Post-White, J., Johnson-Mallard, V., Kane, B., Cousin, L., Moscoso, M. S., Romershausen, T. A., & Park, J. Y. (2019). A Large Randomized Trial: Effects of Mindfulness-Based Stress Reduction (MBSR) for Breast Cancer (BC) Survivors on Salivary Cortisol and IL-6. Biological research for nursing, 21(1), 39–49. https://doi.org/10.1177/1099800418789777

 

Abstract

Breast cancer survivors (BCS) often experience psychological and physiological symptoms after cancer treatment. Mindfulness-based stress reduction (MBSR), a complementary and alternative therapy, has reduced subjective measures of stress, anxiety, and fatigue among BCS. Little is known, however, about how MBSR affects objective markers of stress, specifically the stress hormone cortisol and the pro-inflammatory cytokine interleukin-6 (IL-6). In the present study, BCS (N = 322) were randomly assigned to a 6-week MBSR program for BC or usual-care control. Measurements of cortisol, IL-6, symptoms, and quality of life were obtained at orientation and 6 weeks. Cortisol and IL-6 were also measured prior to and after the MBSR(BC) class Weeks 1 and 6. The mean age of participants was 56.6 years and 69.4% were White non-Hispanic. Most had Stage I (33.8%) or II (35.7%) BC, and 35.7% had received chemotherapy and radiation. Cortisol levels were reduced immediately following MBSR(BC) class compared to before the class Weeks 1 and 6 (Wilcoxon-signed rank test; p < .01, d = .52–.56). IL-6 was significantly reduced from pre- to postclass at Week 6 (Wilcoxon-signed rank test; p < .01, d = .21). No differences were observed between the MBSR(BC) and control groups from baseline to Week 6 using linear mixed models. Significant relationships with small effect sizes were observed between IL-6 and both symptoms and quality of life in both groups. Results support the use of MBSR(BC) to reduce salivary cortisol and IL-6 levels in the short term in BCS.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6700883/

 

Reduce Physiological Indicators of Stress with Mindfulness

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Reduce Physiological Indicators of Stress with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Learning how to accept your present-moment experience is really important for reducing stress,” – Emily Lindsay

 

Mindfulness training has been shown to be effective in improving physical and psychological health. One reason for these benefits is that mindfulness training improves the individual’s physical and psychological reactions to stress. Stress is an integral part of life, that is actually essential to the health of the body. In moderation, it is healthful, strengthening, and provides interest and fun to life. If stress, is high or is prolonged, however, it can be problematic. It can significantly damage our physical and mental health and even reduce our longevity, leading to premature deaths.

 

It is important that we develop methods to either reduce or control high or prolonged stress or reduce our responses to it. Mindfulness practices have been found routinely to reduce the psychological and physiological responses to stress. and this appears to be important for health. So, it is important to study the mechanisms by which mindfulness reduces stress.

 

In today’s Research News article “Mindfulness-Based Student Training Leads to a Reduction in Physiological Evaluated Stress.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00645/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1332835_69_Psycho_20200519_arts_A), Voss and colleagues recruited university students and randomly assigned them to receive either no-treatment or a once a week for 90 minutes, 8-week mindfulness training program based upon Mindfulness-Based Stress Reduction (MBSR). The program contained meditation, body scan, yoga, and discussion and daily 20-min home practice. They were measured before and after training with physiological indicators of autonomic nervous system activity with electrocardiogram (ECG), finger-pulse plethysmography, and respiration.

 

They found that in comparison to the baseline and the no-treatment control participants the participants who received mindfulness training had significantly lower blood pressure pulse wave variability in both their systolic and diastolic blood pressures. These results suggest that mindfulness training resulted in improved regulation of the autonomic nervous system suggesting lower physiological arousal and greater peripheral physiological relaxation. This normally suggests a dominance of the parasympathetic (relaxation) component of the system as opposed to the sympathetic (arousal) component. The study suggests that the mindfulness training produced lower levels of physiological indicators of stress.

 

Prior research has established the mindfulness training produces lower psychological responses to stress. It has also shown that mindfulness training produces higher levels of heart rate variability, another measure of parasympathetic predominance and improved autonomic regulation. So, the present study, using different physiological measures, also showed that mindfulness training improves autonomic regulation suggestive of greater ability to respond to stress with lower physiological reactivity.

 

The importance of the observed improvements in autonomic regulation should not be underestimated. The greater ability to respond adaptively to stress is thought to underlie many of the improvements in mental and physical health produced by mindfulness training. In other words, the physiological indicators of reduced stress responsivity observed here, are indicators of the improvements in the individual’s ability to withstand stress and thereby maintain their health and well-being

 

So, reduce physiological indicators of stress with mindfulness.

 

“Mindfulness can lead to less intense stress responses. This has many health benefits, such as lowering your blood pressure and strengthening your immune system.” – Healthy Aging

 

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

 

Voss A, Bogdanski M, Langohr B, Albrecht R and Sandbothe M (2020) Mindfulness-Based Student Training Leads to a Reduction in Physiological Evaluated Stress. Front. Psychol. 11:645. doi: 10.3389/fpsyg.2020.00645

 

Background and Objective: In today’s fast-paced modern lifestyle, chronic stress has become a serious issue with potential consequences for our physical and mental health. The concept of mindfulness and its derived Mindfulness-Based Stress Reduction (MBSR) program is considered to be an effective stress management technique for patients as well as for healthy persons. The effects of MBSR interventions on their participants have been subject of previous research, especially with regard to psychological or social science approaches using self-reports and questionnaires. In contrast, medical investigations in this field have been less frequent and often somehow limited, for example, addressing only absolute (discrete) mean values for heart rate or blood pressure.

Methods: In this study, we have evaluated a Mindfulness Based Student Training program (MBST) by applying methods of biosignal analysis to examine its impact on the training participants’ autonomic regulation. This intervention program included classical MBSR elements but was adapted to suit the normal daily needs of university students. We obtained the electrocardiogram, finger-pulse plethysmography, and respiration activity from students participating in either the intervention group (IGR, 38 subjects) or a passive control group (CON, 35 subjects) prior to and after 8 weeks of MBST intervention.

Results: When comparing various indices from heart rate variability, pulse wave variability, and respiration in linear and nonlinear domains, significant changes in the autonomic regulation were observed for the IGR group after 8 weeks of MBST.

Conclusion: The results indicate a reduced stress level exclusively for the intervention participants, and therefore, we assume a health benefit from the MBST program.

https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00645/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1332835_69_Psycho_20200519_arts_A

 

Andreas.Voss@eah-jena.de

 

Improve Smoking Abstinence with Mindfulness

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Improve Smoking Abstinence with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness training (MT) may decouple the association between craving and smoking, thus facilitating smoking cessation.” – J. Kim Pemberthy

 

“Tobacco use remains the single largest preventable cause of death and disease in the United States.” (Centers for Disease Control and Prevention). So, treating nicotine addiction and producing smoking cessation could greatly improve health. But smoking has proved devilishly difficult to treat. There are a wide variety of methods and strategies to quit smoking which are to only a very limited extent effective. According to the National Institutes of Health, about 40% of smokers who want to quit make a serious attempt to do so each year, but fewer than 5% actually succeed. Most people require three or four failed attempts before being successful.

 

One problem is that nicotine is one of the most addictive substances known and withdrawal from nicotine is very stressful, producing many physical and psychological problems, including negative emotional states and depression. In essence, the addict feels miserable without the nicotine. This promotes relapse to relieve the discomfort. Better methods to quit which can not only promote quitting but also prevent relapse are badly needed. Mindfulness practices have been found to be helpful in treating addictions, including nicotine addiction, and reducing the risk of relapse.

 

In today’s Research News article “Mechanisms linking mindfulness and early smoking abstinence: An ecological momentary assessment study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6483850/), Spears and colleagues recruited adult smokers desiring to quit and provided them with “six smoking cessation counseling sessions (10–20 minutes each).” They completed questionnaires on demographics and mindfulness. They were also asked to complete assessments at baseline and for 4 weeks after cessation of smoking on a smartphone of positive and negative emotions, smoking urges, and expectancy of regulating emotions whenever they had an urge to smoke, smoked a cigarette, and 4 randomly selected times per day prompted on their smartphone.

 

Of the participants 63% achieved smoking abstinence after treatment and 41% remained abstinent 7 days later. They found that on the day of smoking cessation and 7 days later, the higher the levels of mindfulness the lower the levels of negative emotions, stress, smoking urges, and expectancies that smoking would improve mood and the higher the levels of positive emotions. They also found that lower smoking urges were associated with higher levels of abstinence when the participants were low in mindfulness but not when they were high in mindfulness. In addition, the higher the levels of mindfulness, the higher the levels of positive emotions and the lower the levels of negative emotions which were in turn associated with higher levels of smoking abstinence.

 

Even though the smoking cessation therapy did not include a mindfulness component, the participant’s level of mindfulness was an important contributor to successful smoking abstinence. Mindfulness appeared to be associated with improved mood and lower stress levels and urges to smoke which were in turn associated with improved outcomes. Hence, mood and stress appear to mediate the association of mindfulness with successfully quitting smoking. Mindful people appear to have more positive moods which works to improve the likelihood of quitting smoking.

 

So, improve smoking abstinence with mindfulness.

 

“stress is caused by craving. If you can let go of that craving, then your stress will dissolve, and practicing mindfulness is the way to do that.” – Judson Brewer

 

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

 

Spears, C. A., Li, L., Wu, C., Vinci, C., Heppner, W. L., Hoover, D. S., Lam, C., & Wetter, D. W. (2019). Mechanisms linking mindfulness and early smoking abstinence: An ecological momentary assessment study. Psychology of addictive behaviors : journal of the Society of Psychologists in Addictive Behaviors, 33(3), 197–207. https://doi.org/10.1037/adb0000451

 

Abstract

Research suggests that individuals with greater dispositional mindfulness (i.e., non-judgmental, present-focused attention) are more likely to quit smoking, but the underlying mechanisms are unclear. This study investigated mechanisms linking mindfulness and early smoking abstinence using ecological momentary assessment (EMA). Participants were 355 smokers (33% Caucasian, 33% African American, 32% Latino; 55% female) receiving smoking cessation treatment. Mindfulness was assessed at baseline and on the quit date. For 4 days pre-quit and 1 week post-quit, participants completed up to 4 EMAs per day indicating levels of negative affect (NA), positive affect (PA), smoking urges, and affect regulation expectancies. Mean, slope, and volatility were calculated for each pre-quit and post-quit EMA variable. Associations among mindfulness, EMA parameters, and abstinence on the quit day and 7 days post-quit, as well as indirect effects of mindfulness on abstinence through EMA parameters were examined. Mindfulness predicted higher odds of abstinence in unadjusted but not covariate-adjusted models. Mindfulness predicted lower NA, higher PA, and lower affective volatility. Lower stress mediated the association between mindfulness and quit-day abstinence. Higher ratings of happy and relaxed, and lower ratings of bored, sad and angry, mediated the association between mindfulness and post-quit abstinence. Mindfulness appeared to weaken the association between craving and post-quit abstinence. This study elucidates real-time, real-life mechanisms underlying dispositional mindfulness and smoking abstinence. During the early process of quitting smoking, more mindful individuals appear to have more favorable emotional profiles, which predicts higher likelihood of achieving abstinence 1 week after the quit date.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6483850/

 

Improve Mothers and Children with Autism with Mindfulness

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Improve Mothers and Children with Autism with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Parents of children with autism spectrum disorder (ASD) often experience high stress in the form of psychological problems, marital strain, and/or family interaction difficulties. . . Mindfulness-based interventions have been found to be beneficial for these parents in many ways, such as decreasing their levels of depression, stress, and emotional reactivity . . . Additionally, many parents of children with ASD who engage in a mindfulness-based practice see a decrease in their child’s aggression and challenging behaviors and an improvement in the child’s overall functioning.” – Katy Oberle

 

Autism spectrum disorder (ASD) is a developmental disability that tends to appear during early childhood and affect the individual throughout their lifetime. It affects a person’s ability to communicate, and interact with others, delays learning of language, makes eye contact or holding a conversation difficult, impairs reasoning and planning, narrows and intensifies interests, produces poor motor skills and sensory sensitivities, and is frequently associated with sleep and gastrointestinal problems. ASD is a serious disorder that impairs the individual’s ability to lead independent lives including complete an education, enter into relationships or find and hold employment. Mindfulness training has been shown to be helpful in treating ASD.

 

Providing care for children with autism can be particularly challenging. These children’s behavior is characterized, in varying degrees, by difficulties in social interaction, verbal and nonverbal communication and repetitive behaviors. These make it difficult to relate to the child and receive the kind of positive feelings that often help to support caregiving. The challenges of caring for a child with autism require that the parent be able to deal with stress, to regulate their own emotions, and to be sensitive and attentive to their child. These skills are exactly those that are developed in mindfulness training. It improves the psychological and physiological responses to stress. It improves emotion regulation. And it improves the ability to maintain attention and focus in the face of high levels of distraction.

 

In today’s Research News article “A Component Analysis of the Mindfulness-Based Positive Behavior Support (MBPBS) Program for Mindful Parenting by Mothers of Children with Autism Spectrum Disorder.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7223597/), Singh and colleagues examine the ability of mindful parenting to improve children with autism and their parents. They recruited mothers of children with Autism spectrum disorder (ASD). After a 10-week preintervention control period the mothers were randomly assigned to receive training for 3 days followed by 30 weeks of practice of either Mindfulness-Based Positive Behavior Support (MBPBS), mindfulness and meditation, or Positive Behavior Support (PBS). PBS involved instruction on how to positively manage their children’s behavior. They were measured before and after the intervention and yearly for 3 years following the intervention for perceived stress and amount of meditation practice and the children’s’ aggressive behaviors, disruptive behaviors, and compliance with mothers’ instructions.

 

They found that in comparison to baseline all groups had significant decreases in the mothers, perceived stress and the children’s aggressive behaviors and disruptive behaviors and significant increases in the children’ compliance with mothers’ instructions that was maintained over the 3-year follow-up period. But the group receiving Mindfulness-Based Positive Behavior Support (MBPBS) had significantly greater improvements in these measures than the mindfulness only group which in turn had significantly greater improvements than the Positive Behavior Support (PBS) group.

 

Dealing with a child with autism spectrum disorder is difficult, challenging and stressful. The results of the present study suggest that training in mindfulness and positive behavior support produces long lasting improvements in the children’s behaviors and the mother’s stress levels. The results further suggest that both mindfulness training and positive behavior support training produce significant benefits with mindfulness training superior. But the combination of the trainings produces maximum effects. Hence, the benefits of mindfulness training and positive behavior support training appear to be additive.

 

The levels of effectiveness of the combined Mindfulness-Based Positive Behavior Support (MBPBS) were quite remarkable with the children’s aggressive and disruptive behaviors almost reduced to zero and this compliance with the mothers’ instructions nearly doubled. The fact that these benefits last over 3 years is quite remarkable. As such MBPBS training should be recommended for mothers of children with autism spectrum disorder.

 

So, improve mothers and children with autism with mindfulness.

 

“mindful parenting can affect not just you and reduce your own stress, but it can also help your children, as well.” – A. Stout

 

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

 

Singh, N. N., Lancioni, G. E., Medvedev, O. N., Hwang, Y. S., & Myers, R. E. (2020). A Component Analysis of the Mindfulness-Based Positive Behavior Support (MBPBS) Program for Mindful Parenting by Mothers of Children with Autism Spectrum Disorder. Mindfulness, 1–13. Advance online publication. https://doi.org/10.1007/s12671-020-01376-9

 

Abstract

Objectives

Mindfulness-Based Positive Behavior Support (MBPBS) has been shown to be effective in reducing stress and burnout in parents and professional caregivers of children and adolescents with intellectual and developmental disabilities (IDD) and autism spectrum disorder (ASD). The aim of this study was to assess the comparative effects of the mindfulness (MB) and positive behavior support (PBS) components against the MBPBS program for mindful parenting.

Methods

The study utilized a three-arm randomized controlled trial design, with a 10-week pre-treatment control condition, 30 weeks of intervention, and 3 years of post-intervention follow-up. Mothers of children with ASD were randomly assigned to the MB, PBS, and MBPBS conditions and provided 3 days of training specific to each condition. The effects of these programs were assessed on the mothers (i.e., training attendance, meditation time, perceived psychological stress) and spillover effects were assessed on their children with ASD (i.e., aggression, disruptive behavior, compliance with mothers’ requests).

Results

Mothers in the MBPBS condition reported greater reductions in perceived psychological stress, followed by those in the MB condition, and with no significant changes reported by those in the PBS condition. Reduction in the children’s aggression and disruptive behavior followed a similar pattern, with most to least significant reductions being in MBPBS, MB, and PBS condition, respectively. Significant increases in compliance (i.e., responsiveness to mothers’ requests) were largest in the MBPBS condition, followed by MB, and then PBS. Changes across all variables for both mothers and their children were maintained for 3 years post-intervention. After time and training type were controlled for, meditation time was a significant predictor in reducing aggressive and disruptive behaviors, and in enhancing compliance of the children with mothers’ requests.

Conclusions

Positive outcomes for mothers and their children with ASD were significantly greater in the MBPBS condition, followed by the MB condition, and least in the PBS condition. MBPBS appears to be an effective mindful parenting program on the assessed variables.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7223597/

 

Reduce Distress and Increase Pregnancy in Women with Fertility Problems with Mind-Body Practices

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Reduce Distress and Increase Pregnancy in Women with Fertility Problems with Mind-Body Practices

 

By John M. de Castro, Ph.D.

 

“mindfulness becomes the perfect antidote for the paradoxical land mines infertility presents. Mindfulness starts from the perspective that you are whole and complete already, regardless of flaws or imperfections. It is based on the concept of original goodness: your essential nature is good and pure. Proceeding from this vantage point gives you freedom from the bondage of inadequacy and insecurity.” – Janetti Marrota

 

Infertility is primarily a medical condition due to physiological problems. It is quite common. It is estimated that in the U.S. 6.7 million women, about 10% of the population of women 15-44, have an impaired ability to get pregnant or carry a baby to term and about 6% are infertile. Infertility can be more than just a medical issue. It can be an emotional crisis for many couples, especially for the women. Couples attending a fertility clinic reported that infertility was the most upsetting experience of their lives.

 

Women with infertility reported feeling as anxious or depressed as those diagnosed with cancer, hypertension, or recovering from a heart attack. In addition, infertility can markedly impact the couple’s relationship, straining their emotional connection and interactions and the prescribed treatments can take the spontaneity and joy from lovemaking making it strained and mechanical. The stress of infertility and engaging in infertility treatments may exacerbate the problem. Since mindfulness training has been shown to reduce depression, anxiety, and stress it is reasonable to believe that mind-body training may be helpful in reducing the distress in women with fertility issues.

 

In today’s Research News article “An internet-based mind/body intervention to mitigate distress in women experiencing infertility: A randomized pilot trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7080396/), Clifton and colleagues recruited childless adult women who were seeking care for infertility. They were randomly assigned to either a wait-list control condition or to receive a 10-week online program of mind/body for fertility including weekly online modules and homework assignments. “The skills and strategies taught included: (a) knowledge regarding the relationship between stress, lifestyle, and fertility; (b) relaxation techniques including diaphragmatic breathing and Hatha Yoga; (c) mindfulness; (d) cognitive restructuring; (e) stress reduction strategies; (f) listening and communication skills; (g) strategies for emotional expression and effective coping with anger; and (h) assertiveness training and goal-setting skills.” They were measured before and after training for anxiety, depression, perceived stress, and fertility problems.

 

They found that in comparison to baseline and the wait-list control group, the women who received the training had significantly lower levels of anxiety, depression, perceived stress, and infertility related stress specific to sexual and social concerns. At the end of the study the women who received the training had significantly higher self-reported pregnancy rates. 53% of the trained women reported successful pregnancy while only 20% of the wait-list control women did.

 

The study was a randomized controlled trial but the control condition, wait-list, was passive. It would be important for future research to include an active control condition, such as online health education. In addition, the program included a complex set of practices and it is impossible to tease apart what components or combination of components were necessary for the effects observed. It would be interesting in future research to examine the effectiveness of the individual components.

 

Nevertheless, these are interesting and potentially important findings. The online mind/body for fertility program produced significant reductions in the distress levels of the women and increased the likelihood of becoming pregnant. By reducing the psychological distress produced by infertility the program appeared to markedly improve the likelihood of becoming pregnant. This is very helpful in reducing the suffering produced by infertility and thereby improving pregnancy success..

 

In addition, the fact that the program was implemented online makes it scalable at low cost to large groups of women over wide geographic areas and the women can engage in the program at times and places that were most comfortable and convenient for them. This greatly expands the usefulness of the program.

 

So, reduce distress and increase pregnancy in women with fertility problems with mind-body practices.

 

“Many women fear that becoming mindful and starting to meditate will make them passive in their quest for a child.  This simply isn’t so.  The wish for a child remains vibrant and active – it’s simply that happiness doesn’t depend on the fulfillment of this wish.” – Beth Heller

 

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

 

Clifton, J., Parent, J., Seehuus, M., Worrall, G., Forehand, R., & Domar, A. (2020). An internet-based mind/body intervention to mitigate distress in women experiencing infertility: A randomized pilot trial. PloS one, 15(3), e0229379. https://doi.org/10.1371/journal.pone.0229379

 

Abstract

Objective

To determine if an internet-based mind/body program would lead to participants experiencing infertility (1) being willing to be recruited and randomized and (2) accepting and being ready to engage in a fertility-specific intervention. Secondary exploratory goals were to examine reduced distress over the course of the intervention and increased likelihood to conceive.

Methods

This was a pilot randomized controlled feasibility trial with a between-groups, repeated measure design. Seventy-one women self-identified as nulliparous and meeting criteria for infertility. Participants were randomized to the internet-based version of the Mind/Body Program for Fertility or wait-list control group and asked to complete pre-, mid- and post-assessments. Primary outcomes include retention rates, number of modules completed, and satisfaction with intervention. Secondary exploratory outcomes sought to provide preliminary data on the impact of the program on distress (anxiety and depression) and self-reported pregnancy rates relative to a quasi-control group.

Results

The retention, adherence, and satisfaction rates were comparable to those reported in other internet-based RCTs. Although time between pre- and post-assessment differed between groups, using intent-to-treat analyses, women in the intervention group (relative to the wait-list group) had significant reduction in distress (anxiety, p = .003; depression, p = .007; stress, p = .041 fertility-social, p = .018; fertility-sexual, p = .006), estimated as medium-to-large effect sizes (ds = 0.45 to 0.86). The odds of becoming pregnant was 4.47 times higher for the intervention group participants as compared to the wait-list group, OR 95% CI [1.56, 12.85], p = .005 and occurred earlier. The findings suggest that the research design and program specific to this population are feasible and acceptable. Replication efforts with an active control group are needed to verify distress reduction and conception promotion findings.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7080396/

 

Reduce Stress and Increase Self-Compassion in Medical Students with Online Mindfulness Training

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Reduce Stress and Increase Self-Compassion in Medical Students with Online Mindfulness Training

 

By John M. de Castro, Ph.D.

 

“What we found should encourage even the busiest medical students and physicians. There are shorter, sustainable ways to bring meditation into your life, and they can help you reduce stress and depression and improve your medical study and practice.” – Periel Shapiro

 

Stress is epidemic in the western workplace with almost two thirds of workers reporting high levels of stress at work. In high stress occupations, like healthcare, burnout is all too prevalent. Burnout is the fatigue, cynicism, emotional exhaustion, sleep disruption, and professional inefficacy that comes with work-related stress. It is estimated that over 45% of healthcare workers experience burnout. Currently, over a third of healthcare workers report that they are looking for a new job. It not only affects the healthcare providers personally, but also the patients, as it produces a loss of empathy and compassion. Burnout, in fact, it is a threat to the entire healthcare system as it contributes to the shortage of doctors and nurses.

 

Preventing burnout has to be a priority. Unfortunately, it is beyond the ability of the individual to change the environment to reduce stress and prevent burnout, so it is important that methods be found to reduce the individual’s responses to stress; to make the individual more resilient when high levels of stress occur. Contemplative practices have been shown to reduce the psychological and physiological responses to stress. Indeed, mindfulness has been shown to be helpful in treating and preventing burnout, increasing resilience, and improving sleep. It would be best to provide techniques to combat burnout early in a medical career. Medical School is extremely stressful and many students show distress and express burnout symptoms. Medical school may be an ideal time to intervene.

 

In today’s Research News article “Determining the feasibility and effectiveness of brief online mindfulness training for rural medical students: a pilot study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7137339/), Moore and colleagues recruited medical students focusing on rural health care who were undergoing training in widespread rural healthcare facilities. They had them complete an 8-week online mindfulness training program. They were measured before and after training and 4 months later for amount of mindfulness practice, perceived stress, self-compassion, and compassion. In addition, they submitted a self-reflective essay on how the mindfulness training program affected them.

 

They found that at the end of training and at the 4-month follow-up there was a significant decrease in perceived stress and increase in self-compassion. The greater the perceived stress and the lower the self-compassion at baseline, the greater the change after training. The essays revealed that although the students found the program valuable, they had difficulty in engaging in the practice amid their busy schedules. The students also commented that the program improved their self-awareness, self-compassion. and performance, and reduced their stress levels.

 

The results are compatible with prior research that mindfulness training decreases perceived stress and increases self-compassion. These benefits would likely contribute to reducing burnout during their education and perhaps later in their careers. Importantly, the study demonstrated that mindfulness training can be successfully delivered to medical students over the internet. This latter point is particularly important as the students were spread out in disparate rural communities and so in-person training was impossible. This underscores that importance of implementing the training over the internet.

 

So, reduce stress and increase self-compassion in medical students with online mindfulness training.

 

“mindfulness training positively influences the way students approach and reflect on their well-being and education within the medical education context.” – Alice Malpass

 

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

 

Moore, S., Barbour, R., Ngo, H., Sinclair, C., Chambers, R., Auret, K., Hassed, C., & Playford, D. (2020). Determining the feasibility and effectiveness of brief online mindfulness training for rural medical students: a pilot study. BMC medical education, 20(1), 104. https://doi.org/10.1186/s12909-020-02015-6

 

Abstract

Background

We sought to determine the feasibility and effectiveness of a mindfulness training program, delivered online to medical students at a Rural Clinical School.

Methods

An 8-week online training program was delivered to penultimate-year medical students at an Australian Rural Clinical School during 2016. Using a mixed methods approach, we measured the frequency and duration of participants’ mindfulness meditation practice, and assessed changes in their perceived stress, self-compassion and compassion levels, as well as personal and professional attitudes and behaviours.

Results

Forty-seven participants were recruited to the study. 50% of participants were practising mindfulness meditation at least weekly by the end of the 8-week program, and 32% reported practising at least weekly 4 months following completion of the intervention. There was a statistically significant reduction in participants’ perceived stress levels and a significant increase in self-compassion at 4-month follow-up. Participants reported insights about the personal and professional impact of mindfulness meditation training as well as barriers to practice.

Conclusions

The results provide preliminary evidence that online training in mindfulness meditation can be associated with reduced stress and increased self-compassion in rural medical students. More rigorous research is required to establish concrete measures of feasibility of a mindfulness meditation program.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7137339/

 

Reduce Stress at Work with Mindfulness

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Reduce Stress at Work with Mindfulness

 

By John M. de Castro, Ph.D.

 

“I think of mindfulness as the ability not to be yanked around by your own emotions. That can have a big impact on how you are in the workplace.” – Dan Harris

 

Work is very important for our health and well-being. We spend approximately 25% of our adult lives at work. How we spend that time is immensely important for our psychological, social, and physical health. But, nearly 2/3 of employees worldwide are unhappy at work. This is partially due to work-related stress which is epidemic in the western workplace. Almost two thirds of workers reporting high levels of stress at work. This stress can result in impaired health and can result in burnout; producing fatigue, cynicism, and professional inefficacy.

 

To help overcome unhappiness, stress, and burnout, mindfulness practices have been implemented in the workplace. Indeed, mindfulness practices have been shown to markedly reduce the physiological and psychological responses to stress. As a result, it has become very trendy for business to incorporate meditation into the workday to help improve employee well-being, health, and productivity. These programs attempt to increase the employees’ mindfulness at work and thereby reduce stress. It is not known, however, the amount of mindfulness training that is needed to improve employee well-being or whether the training affects moment-to-moment stress levels and the individual’s ability to cope with the stress in the actual work environment.

 

In today’s Research News article “Mindfulness Training Reduces Stress At Work: A Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6433409/), Chin and colleagues recruited healthy adults at their workplace who had not received training in mindfulness or actively practiced mindfulness. They were provided a 4-hour mindfulness workshop and then randomly assigned to either a low- or high-dose mindfulness training. Low-dose participants received no further training while high-dose participants were provided 6 weekly instructions in mindfulness and also practiced at home for 25-minutes per day for 5 days per week with pre-recorded guided mindfulness instructions.

 

The participants were measured before and after training for perceived stress. They also completed momentary ecological assessments of stress, coping, and emotions. For these assessments they were prompted on their smartphones 4 times throughout the day for 3 days before and 3 days after treatment and were asked to rate on their smartphones their levels of momentary perceived stress, their ability to cope with the momentary stress, and the levels of positive or negative emotions experienced at that moment.

 

They found that after training, the high-dose but nor the low-dose participants had significant reductions in overall perceived stress after training. This was also true for the momentary positive emotions and perceived stress experienced including perceived stress severity, coping efficacy, and coping success, with high-dose participants having significantly greater changes in than low-dose participants after training. In addition, low-dose participants increased in their levels of negative emotions from baseline, while the high-dose participants did not.

 

These results are interesting and demonstrate, as has previous research, that mindfulness training reduces overall perceived stress. It is significant that the comparison condition also contained mindfulness training but at a low dose. This suggests that a small amount of mindfulness training is not sufficient to alter perceived levels of stress.

 

The present study also demonstrated that the effects of mindfulness training are not only on overall levels of perceived stress but also on these levels in momentary real-time work situations. They also show that during actual workplace stress mindfulness training improves the individuals’ ability to cope with the stress and experience more positive emotions and less negative emotions. This all suggests that mindfulness training doesn’t just work overall but moment-to-moment in the work environment to reduce stress levels and their impact on the worker. This should promote the overall psychological and physical health and well-being of the worker.

 

So, reduce stress at work with mindfulness.

 

“Work is a very commonplace of stress, but with a few minutes of mindfulness each day, we can improve our feelings regarding these stressors, reduce their impact on our mental health, and improve our mood as well, leaving us ready for anything ahead.” – Paul Jozsef

 

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

 

Chin, B., Slutsky, J., Raye, J., & Creswell, J. D. (2019). Mindfulness Training Reduces Stress At Work: A Randomized Controlled Trial. Mindfulness, 10(4), 627–638. https://doi.org/10.1007/s12671-018-1022-0

 

Abstract

Mindfulness-based interventions have been suggested as one way to improve employee well-being in the workplace. Despite these purported benefits, there have been few well-controlled randomized controlled trials (RCTs) evaluating mindfulness training in the workplace. Here we conducted a two-arm RCT at work among employees of a digital marketing firm comparing the efficacy of a high dose six-week mindfulness training to a low dose single-day mindfulness training for improving multiple measures of employee well-being assessed using ecological momentary assessment. High dose mindfulness training reduced both perceived and momentary stress, and buffered employees against worsened affect and decreased coping efficacy compared to low dose mindfulness training. These results provide well-controlled evidence that mindfulness training programs can reduce momentary stress at work, suggesting that more intensive mindfulness training doses (i.e., 6-weeks) may be necessary for improving workplace well-being outcomes. This RCT utilizes a novel experience sampling approach to measure the effects of a mindfulness intervention on employee well-being and considers potential dose-response effects of mindfulness training at work.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6433409/

 

Improve Generalized Anxiety Disorder with Acceptance and Commitment Therapy (ACT)

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Improve Generalized Anxiety Disorder with Acceptance and Commitment Therapy (ACT)

 

By John M. de Castro, Ph.D.

 

“Acceptance and commitment therapy (ACT) is a type of psychotherapy gaining popularity in the treatment of anxiety disorders like generalized anxiety disorder (GAD). It is also used to treat other conditions including depression, eating disorders, chronic pain, and substance use disorders.” – Deborah Glasofer

 

Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults, or 18% of the population. A characterizing feature of anxiety disorders is that the suffer overly identifies with and personalizes their thoughts. The sufferer has recurring thoughts, such as impending disaster, that they may realize are unreasonable, but are unable to shake. Anxiety disorders have generally been treated with drugs. But there are considerable side effects and these drugs are often abused. There are a number of psychological therapies for anxiety. But, about 45% of the patients treated do not respond to the therapy. So, there is a need to develop alternative treatments. Recently, it has been found that mindfulness training can be effective for anxiety disorders.

 

A therapeutic technique that contains mindfulness training is Acceptance and Commitment Therapy (ACT). It is a mindfulness-based psychotherapy technique that is employs many of the techniques of Cognitive Behavioral Therapy (CBT) and has also been shown to relieve anxiety. ACT focuses on the individual’s thoughts, feelings, and behavior and how they interact to impact their psychological and physical well-being. It then works to change thinking to alter the interaction and produce greater life satisfaction. ACT employs mindfulness practices to increase awareness and develop an attitude of acceptance and compassion in the presence of painful thoughts and feelings. ACT teaches individuals to “just notice”, accept and embrace private experiences and focus on behavioral responses that produce more desirable outcomes.

 

In today’s Research News article “A Multiple-Baseline Evaluation of Acceptance and Commitment Therapy Focused on Repetitive Negative Thinking for Comorbid Generalized Anxiety Disorder and Depression.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7082425/), Ruiz and colleagues recruited 6 adults with Generalized Anxiety Disorder (GAD) and also depression. They received a 3 session Acceptance and Commitment Therapy (ACT) protocol of 90, 60, and 60 minutes focused on repetitive negative thinking implemented at different times on a multiple baseline. They were measured weekly over the internet for emotional symptoms (a combination of anxiety, depression and perceived stress), worry, experiential avoidance, cognitive fusion, perseverative thinking, and valuing.

 

They found that all participants demonstrated no significant changes during the 5 or more weeks of the baseline period in emotional symptoms or worry. But once Acceptance and Commitment Therapy (ACT) was provided all participants immediately demonstrated a precipitous decline in emotional symptoms, worry, experiential avoidance, cognitive fusion, and perseverative thinking that was maintained for 3 months. Effect sizes were very large and 5 of the 6 participants had clinically significant changes in emotional symptoms and worry.

 

It is well established that mindfulness training reduces anxiety, depression, perceived, stress, and worry. Nevertheless, the results of the present study are striking. Administration of a brief Acceptance and Commitment Therapy (ACT)  focused on repetitive negative thinking produced dramatic clinically significant improvements in the core symptoms of Generalized Anxiety Disorder (GAD) and depression. The fact that this was accomplished in 3-sessions is important as it reduces the investment of therapists in treatment, reducing costs and improving the numbers of people being able to be treated. These findings suggest that this brief form of mindfulness-based therapy be implemented for anxiety and deprressive disorders.

 

So, improve Generalized Anxiety Disorder with Acceptance and Commitment Therapy (ACT).

 

“ACT helps you take action on your values, instead of letting your anxiety dictate your decisions and your days.” –  Margarita Tartakovsky

 

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

 

Ruiz, F. J., Luciano, C., Flórez, C. L., Suárez-Falcón, J. C., & Cardona-Betancourt, V. (2020). A Multiple-Baseline Evaluation of Acceptance and Commitment Therapy Focused on Repetitive Negative Thinking for Comorbid Generalized Anxiety Disorder and Depression. Frontiers in psychology, 11, 356. https://doi.org/10.3389/fpsyg.2020.00356

 

Abstract

Repetitive negative thinking (RNT) is a core feature of generalized anxiety disorder (GAD) and depression. Recently, some studies have shown promising results with brief protocols of acceptance and commitment therapy (ACT) focused on RNT in the treatment of emotional disorders in adults. The current study analyzes the effect of an individual, 3-session, RNT-focused ACT protocol in the treatment of severe and comorbid GAD and depression. Six adults meeting criteria for both disorders and showing severe symptoms of at least one of them participated in the study. A delayed multiple-baseline design was implemented. All participants completed a 5-week baseline without showing improvement trends in emotional symptoms (Depression Anxiety and Stress Scale – 21; DASS-21) and pathological worry (Penn State Worry Questionnaire; PSWQ). The ACT protocol was then implemented, and a 3-month follow-up was conducted. Five of the six participants showed clinically significant changes in the DASS-21 and the PSWQ. The standardized mean difference effect sizes for single-case experimental design were very large for emotional symptoms (d = 3.34), pathological worry (d = 4.52), experiential avoidance (d = 3.46), cognitive fusion (d = 3.90), repetitive thinking (d = 4.52), and valued living (d = 0.92 and d = 1.98). No adverse events were observed. Brief, RNT-focused ACT protocols for treating comorbid GAD and depression deserve further empirical tests.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7082425/

 

Reduce Anxiety and Depression in Coronary Heart Disease Patients with Tai Chi

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Reduce Anxiety and Depression in Coronary Heart Disease Patients with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Tai chi is an interesting, promising exercise option. I think based on what we found, it’s a reasonable and safe step to offer tai chi within cardiac rehab.” – Elena Salmoriago-Blotcher

 

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. There are myriads of treatments that have been developed to treat cardiovascular disease including a variety of surgical procedures and medications. Importantly, lifestyle changes have proved to be quite effective. These include quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. These practices have also been shown to be helpful for producing the kinds of other lifestyle changes needed such as smoking cessation, weight reduction and stress reduction.

 

Cardiac rehabilitation programs for patients recovering from implantation of a stent for coronary heart disease, emphasize lifestyle changes. Unfortunately, for a variety of reasons, 60% of coronary heart disease patients decline participation, making these patients at high risk for a heart attack.  Tai Chi and Qigong are ancient mindfulness practices involving slow prescribed movements. They are gentle and completely safe, can be used with the elderly and sickly, are inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park, and can be quickly learned. In addition, they can also be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice. Since Tai Chi is both a mindfulness practice and a gentle exercise, it may be an acceptable, safe, and effective treatment for coronary heart disease patients.

 

In today’s Research News article “The 24-Form Tai Chi Improves Anxiety and Depression and Upregulates miR-17-92 in Coronary Heart Disease Patients After Percutaneous Coronary Intervention.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7078346/), Liu and colleagues recruited coronary heart disease patients who had a myocardial infarction and a stent implanted less than 4 days prior. The patients received usual care and were randomly assigned to receive either no further treatment or Tai Chi practice twice a day for 60 minutes for 10 months. They were measured before and after the 10-month practice period for anxiety, depression, perceived stress, and quality of life. In addition, blood was drawn and measured for miR-17-92.

 

They found that in comparison to baseline and the control group, the group that received Tai Chi training had significantly lower levels of anxiety, depression, and perceived stress and significantly higher levels of quality of life and miR-17-92. In addition, they found that the higher the levels of miR-17-92 the lower the levels of anxiety, depression, and perceived stress.

 

It should be noted that the control condition was not active. Future research should have an active control that performed some other activity of comparable duration, perhaps another type of exercise or health education. Nevertheless, the results show that Tai Chi practice can significantly improve the psychological well-being of coronary heart disease patients after surgery to insert a stent.

 

Prior research has demonstrated the RNA segments are associated with anxiety and depression. The current research also detected this relationship. But the study also demonstrated that the improvements in anxiety, depression, and perceived stress were associated with increased levels of miR-17-92. This may indicate a mechanism of action by which Tai Chi practice improves psychological well-being. It remains for future research to further explore this interesting possibility.

 

So, reduce anxiety and depression in coronary heart disease patients with Tai Chi.

 

“Tai chi shows promise for patients with existing heart disease. Participants in the intensive tai chi program were significantly more active, lost more weight and reported a higher quality of life.” – CardioSmart

 

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

 

Liu, J., Yu, P., Lv, W., & Wang, X. (2020). The 24-Form Tai Chi Improves Anxiety and Depression and Upregulates miR-17-92 in Coronary Heart Disease Patients After Percutaneous Coronary Intervention. Frontiers in physiology, 11, 149. https://doi.org/10.3389/fphys.2020.00149

 

Abstract

Background

Anxiety and depression are common symptoms in patients with coronary heart disease (CHD) after percutaneous coronary intervention (PCI). The 24-form Tai Chi may exert a protective function for CHD patients after PCI by improving anxiety and depression.

Methods

Patients who received PCI after 1–4 days were randomly assigned to the 24-form Tai Chi group (TG) and the control group (CG). The differences in anxiety and depression, using the Medical Outcomes Study 36−item Short−Form Health Survey (SF-36), before and after an average of 10 months of Tai Chi intervention were compared in both groups to analyze the effects of Tai Chi on the emotion and the life quality of CHD patients. Meanwhile, the relative levels of miR-17-92 were measured by using real-time qPCR. The association between the relative levels of miR-17-92 and the anxiety and the depression of CHD patients after PCI was analyzed. Adjusted Cox models were used to explore the effect of Tai Chi exercise in CHD patients.

Results

After 10 months of intervention, the changes in the anxiety subscale (P = 0.002), in the depression subscale (P = 0.008), and in the stress (P = 0.015) scores were higher in the TG group when compared to those of the CG group. The proportion of anxious (P = 0.045) and depressed subjects (P = 0.042) in the TG group was lower than that in the CG group. On the other hand, the increase in the SF-36 scores and in the relative levels of miR-17-92 was significantly higher in the TG group when compared with that of the CG group (P < 0.05). The serum level of miR-17-92 had a negative correlation with the anxiety, the depression, and the stress scores (P < 0.01).

Conclusion

The 24-form Tai Chi improved the anxiety and the depression symptoms and upregulated the miR-17-92 levels in CHD patients after PCI.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7078346/

 

Improve Psychological Well-Being at Work with a Mindfulness App

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Improve Psychological Well-Being at Work with a Mindfulness App

By John M. de Castro, Ph.D.

“Mindfulness is not about living life in slow motion. It’s about enhancing focus and awareness both in work and in life. It’s about stripping away distractions and staying on track with individual, as well as organizational, goals.” Jacqueline Carter

 

Work is very important for our health and well-being. We spend approximately 25% of our adult lives at work. Indeed, the work environment has even become an important part of our social lives, with friendships and leisure time activities often attached to the people we work with. But, more than half of employees in the U.S. and nearly 2/3 worldwide are unhappy at work. This is partially due to work-related stress which is epidemic in the western workplace. Almost two thirds of workers reporting high levels of stress at work. This stress can result in impaired health and can result in burnout; producing fatigue, cynicism, and professional inefficacy.

 

To help overcome unhappiness, stress, and burnout, mindfulness practices have been implemented in the workplace. These mindfulness practices have been shown to markedly reduce the physiological and psychological responses to stress. As a result, it has become very trendy for business to incorporate meditation into the workday to help improve employee well-being, health, and productivity.

 

The vast majority of the mindfulness training techniques, however, require a trained teacher. The participants must be available to attend multiple sessions at particular scheduled times that may or may not be compatible with busy employee schedules and at locations that may not be convenient. As an alternative, apps for smartphones have been developed. These have tremendous advantages in decreasing costs, making training schedules much more flexible, and eliminating the need to go repeatedly to specific locations. But the question arises as to the effectiveness of these apps in inducing mindfulness and reducing stress and improving psychological well-being in employees in real-world work settings.

 

In today’s Research News article “Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6215525/), Bostock and colleagues recruited healthy adults in the workplace and randomly assigned them to either a wait-list control condition or to 45 days of daily mindfulness training with the “Headspace” app for their smartphones. They were measured before and after the intervention and 8 weeks later for blood pressure and daily well-being at 5 different times during the day, psychological well-being, anxiety, depression, job strain, job status, workplace social support, and mindfulness.

 

They found that in comparison to baseline and the wait-list controls the participants who used the mindfulness training app had significantly higher levels of psychological well-being, daily positive emotions, and workplace social support and significantly lower levels of blood pressure, anxiety, depression, and job strain. They found that these benefits only occurred in participants who completed 10 or more practice sessions. Most of these improvements were maintained at the 8-week follow-up.

 

The research design contained a control condition but the condition was not active. This leaves open the possibility of placebo effects, demand characteristics, and experimenter bias. Employees that used the app less than 10 times, however, could be seen as an active control and they did not show improvements. Nevertheless, the results suggest that using a mindfulness training smartphone app can improve the psychological well-being of employees in the workplace. Since they can receive the training at their own convenience and schedule, it is especially applicable to busy real-world work environments. The low cost of this training suggests that it can be used over large numbers of employees, at diverse locations.

 

So, improve psychological well-being at work with a mindfulness app.

 

“mindfulness and mindfulness-based practices improve self-regulation of thoughts, emotions, and behaviors, linking them to both performance and employee well-being in the workplace.” Theresa Glomb

 

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

 

Bostock, S., Crosswell, A. D., Prather, A. A., & Steptoe, A. (2019). Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being. Journal of occupational health psychology, 24(1), 127–138. https://doi.org/10.1037/ocp0000118

 

Abstract

We investigated whether a mindfulness meditation program delivered via a smartphone application (app) could improve psychological well-being, reduce job strain, and reduce ambulatory blood pressure during the workday. Participants were 238 healthy employees from two large UK companies that were randomized to a mindfulness meditation practice app or a wait-list control condition. The app offered 45 pre-recorded 10–20 minute guided audio meditations. Participants were asked to complete one meditation per day. Psychosocial measures, and blood pressure throughout one working day, were measured at baseline and 8 weeks later; a follow-up survey was also emailed to participants 16 weeks after the intervention start. Usage data showed that during the 8-week intervention period, participants randomized to the intervention completed an average of 17 meditation sessions (range 0 to 45 sessions). The intervention group reported significant improvement in well-being, distress, job strain, and perceptions of workplace social support compared to the control group. In addition, the intervention group had a marginally significant decrease in self-measured workday systolic blood pressure from pre to post intervention. Sustained positive effects in the intervention group were found for well-being and job strain at the 16-week follow-up assessment. This trial suggests that short guided mindfulness meditations delivered via smartphone and practiced multiple times per week can improve outcomes related to work stress and well-being, with potentially lasting effects.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6215525/