Improve Psychological Well-Being and Emotion Regulation with a Mindfulness Smartphone App

July 31, 2021 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“We know that the effect of this pandemic on people’s mental health is huge. . . Through the app . . You are led through a multi-sensory process of imagining yourself in a particular situation. . . Those techniques can in fact help people to reduce depression, reduce anxiety, and improve their mood,” – Judith Gordon

Mindfulness training has been shown through extensive research to be effective in improving physical and psychological health. But the vast majority of the mindfulness training techniques, however, require a trained therapist. This results in costs that many clients can’t afford. In addition, the participants must be available to attend multiple sessions at particular scheduled times that may or may not be compatible with their busy schedules and at locations that may not be convenient. As an alternative, mindfulness training with smartphone apps has 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. In addition, research has indicated that mindfulness training via smartphone apps can be effective for improving the health and well-being of the participants.

In today’s Research News article “A Self-Compassion and Mindfulness-Based Cognitive Mobile Intervention (Serene) for Depression, Anxiety, and Stress: Promoting Adaptive Emotional Regulation and Wisdom.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.648087/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1616048_69_Psycho_20210504_arts_A ) Al-Refae and colleagues recruited adults and assigned them to a wait-list control condition or to receive a 4-week program of mindfulness, self-compassion, and cognitive restructuring training delivered by a smartphone app (Serene). They were measured before and after training for depression, stress, anxiety, self-compassion, wisdom, psychological well-being, and subjective well-being.

They found that in comparison to the wait-list group, after the 4-weeks of training the participants that received the mindfulness training had significant decreases in depression, anxiety, perceived stress self-judgement, isolation, and overidentification and significant increases in self-compassion, common humanity, mindfulness, and emotion regulation. In other words, the participants had improvements in psychological health and well-being.

Previous research has established that mindfulness training decreases depression, anxiety, perceived stress, and self-judgement and increases self-compassion, and emotion regulation. The contribution of the present study was demonstrating that mindfulness training with a smartphone app was also capable of producing these same benefits. This improves the scalability and convenience of training and reduces the cost, expanding the number of people who can benefit from mindfulness training.

So, improve psychological well-being and emotion regulation with a mindfulness smartphone app.

“The Serene app features support videos that introduce users to meditation and other safe activities. . . It offers more than 250 activities and provides link to . . . mental-health support services, including crisis centers. This app is for all ages and is meant to help track your emotions and mood swings.” – Fontaine Glenn

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

Al-Refae M, Al-Refae A, Munroe M, Sardella NA and Ferrari M (2021) A Self-Compassion and Mindfulness-Based Cognitive Mobile Intervention (Serene) for Depression, Anxiety, and Stress: Promoting Adaptive Emotional Regulation and Wisdom. Front. Psychol. 12:648087. doi: 10.3389/fpsyg.2021.648087

Introduction: Many individuals and families are currently experiencing a high level of COVID-19-related stress and are struggling to find helpful coping mechanisms. Mindfulness-based interventions are becoming an increasingly popular treatment for individuals experiencing depression and chronic levels of stress. The app (Serene) draws from scholarly evidence on the efficacy of mindfulness meditations and builds on the pre-existing apps by incorporating techniques that are used in some therapies such as cognitive behavioral therapy and mindfulness-based cognitive therapy.

Methods: Participants were randomly assigned to a 4-week mindfulness and self-compassion-based cognitive smartphone intervention (Serene) or a wait-list control group. They were instructed to engage in self-compassion and mindfulness practices and a cognitive restructuring task. They also completed measures that evaluated their levels of depression, stress, anxiety, self-compassion, wisdom, psychological well-being, and subjective well-being. The intervention group was also instructed to track their weekly engagement with the app. Standardized effect sizes for between-group differences were calculated using Cohen’s d for complete case analyses.

Results: Complete case analyses from baseline to the end of this randomized controlled trial demonstrated significant moderate between-group differences for depressive symptoms (d = −0.43) and decisiveness (d = 0.34). Moderate between-group differences were also found for self-compassion (d = 0.6) such that significant improvements in self-kindness, common humanity, mindfulness and decreases in self-judgement, isolation, and overidentification were observed. A small between-group difference was found for emotional regulation (d = 0.28). Moreover, a significant moderate within-group decrease in stress (d = −0.52) and anxiety symptoms (d = −0.47) was also observed in the intervention group.

Conclusions: Serene is an effective intervention that promotes increased levels of self-compassion and emotional regulation. Engaging with Serene may help reduce depressive symptoms through mindfulness, self-compassion, and cognitive restructuring which help reduce overidentification with one’s negative emotions. As individuals rebalance their thinking through cognitive restructuring, they can identify the varying stressors in their life, develop action plans and engage in adaptive coping strategies to address them. Serene may promote greater self-understanding which may provide one with a more balanced perspective on their current upsetting situations to positively transform their challenges during the pandemic.

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.648087/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1616048_69_Psycho_20210504_arts_A

Reduce Stress and Anxiety about Covid-19 with Mindfulness

July 29, 2021 psyjdc Leave a comment

Reduce Stress and Anxiety about Covid-19 with Mindfulness

By John M. de Castro, Ph.D.

“Even as states move forward with re-opening, the psychological consequences of coronavirus will be long-lasting. Mindfulness can be cultivated by anyone as one way to improve mental health amidst the uncertainty.” – Julie Dunn

Mindfulness training has been shown to improve health and well-being in healthy individuals. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. The COVID-19 pandemic has challenged the mental and physical health of the population. It has created intense stress both for frontline workers but also for people simply isolating at home. Mindfulness is known to decrease the psychological and physical responses to stress. So, mindfulness training may be helpful in coping with the mental and physical challenges resulting from the stress produced by the COVID-19 pandemic.

In today’s Research News article “Trait mindfulness is negatively associated with distress related to COVID-19.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8062409/ ) Dillard and colleagues in their first study conducted during the Covid-19 pandemic, recruited healthy college students who had never been diagnosed with Covid-19 and had them complete measures of mindfulness, perceived stress, anxiety, worry about coronavirus, and their anticipated negative reactions to Covid-19 infection.

They found that the higher the levels of students’ mindfulness the lower the levels of perceived stress, anxiety, worry about coronavirus, and anticipated negative reactions to Covid-19 infection. These relationships were still significant even after accounting for the general health of the students.

In their second study conducted during the Covid-19 pandemic, they recruited healthy community adults aged between 25 and 73 years. They had them complete the same measures as in study 1, along with additional measures of depression and coping strategies. Similar to study 1, they found that the higher the levels of mindfulness the lower the levels of perceived stress, anxiety, worry about coronavirus, and anticipated negative reactions to Covid-19 infection and additionally, depression levels. These relationships were still significant even after accounting for the general health of the adults. They also found that the higher the levels of mindfulness the greater the use of positive coping strategies and the lower the use of negative coping strategies. Such as substance abuse and denial.

In many ways the present results replicate previous findings that mindfulness is associated with lower the levels of perceived stress, anxiety, depression, and worry and greater use of positive coping strategies, and better mental health during Covid-19. The present study finds these relationships between mindfulness and mental health specifically linked to Covid-19. They also suggest that mindfulness may produce better coping and this may be responsible for the better mental health.

The studies, however, were correlational and as such causation cannot be determined. Nevertheless, these findings suggest that mindfulness training may be helpful in producing better coping mechanisms to the stress of the pandemic, reducing the resultant mental health problems of both college students and older adults.

So, reduce stress and anxiety about Covid-19 with mindfulness.

“With COVID-19 front and center of nearly every aspect of life . . . under the surface, many people are grieving the loss of their former lives. “It’s not just the kind of grief you feel when a loved one dies—it’s grief created by so much uncertainty. We liked the way things were.” – Yale Medicine

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Dillard, A. J., & Meier, B. P. (2021). Trait mindfulness is negatively associated with distress related to COVID-19. Personality and individual differences, 179, 110955. https://doi.org/10.1016/j.paid.2021.110955

Abstract

Research suggests that mindfulness is associated with psychological health including a healthier response to stressors.

Objective

This research tested associations between trait mindfulness and mental health factors related to the novel coronavirus (COVID-19).

Methods

Two studies (Study 1 N = 248 college students; Study 2 N = 300 U.S adults) assessed trait mindfulness, perceived stress and anxiety, worry about the coronavirus, and anticipated negative affect of a coronavirus diagnosis. Additionally, Study 2 assessed depressive symptoms and coping with the coronavirus.

Results

In both studies, findings indicated that individuals higher in trait mindfulness reported less stress and anxiety. Higher mindfulness in both studies was also associated with less worry about the virus and anticipating less negative affect if one gets the virus. In Study 2, trait mindfulness was negatively related to depression, and numerous associations between mindfulness and coping emerged, showing higher trait mindfulness was associated with healthier strategies in coping with coronavirus.

Conclusions

These data are consistent with research that has revealed that those who think and act more mindfully are less stressed and anxious. By revealing these associations with mindfulness in the context of a real-world, novel stressor, this research makes an important contribution to the literature.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8062409/

Worldview and Existential Search are Related to Stress Responding

July 26, 2021 psyjdc Leave a comment

Worldview and Existential Search are Related to Stress Responding

By John M. de Castro, Ph.D.

“Faith is one way many people cope with difficult events to promote mental well-being. However, faith can be a complicated part of a person’s identity.” – Jamie Aten

Religion and spirituality have been promulgated as solutions to the challenges of life both in a transcendent sense and in a practical sense. What evidence is there that these claims are in fact true? The transcendent claims are untestable with the scientific method. But the practical claims are amenable to scientific analysis. There have been a number of studies of the influence of religiosity and spirituality on the physical and psychological well-being of practitioners mostly showing positive benefits, with spirituality encouraging personal growth and mental health.

An individual’s worldview is inversely related to existential search and strong existential search is an indicator of an insecure worldview. An insecure worldview may influence the relationship of religion and spirituality with stress responding. Hence, there is a need to investigate the relationships of worldview, religion, spirituality with stress responding.

In today’s Research News article “Worldview Under Stress: Preliminary Findings on Cardiovascular and Cortisol Stress Responses Predicted by Secularity, Religiosity, Spirituality, and Existential Search.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7068247/ ) Schnell and colleagues recruited college students and selected students who professed being religious, spiritual, atheist, or agnostic. They completed measures of atheism. spirituality, religiosity, existential search, anxiety, depression, blood pressure, heart rate, and salivary cortisol. They were measured for their responses to social stress by giving a speech in front of two researchers with video cameras.

They found that religious participants had significantly better responses to social stress as measured by systolic blood pressure and heart rates while atheists had significantly worse responding. In addition, they found that the higher the levels of existential search the higher the levels of stress responses. Spiritual students had significantly higher levels of existential search.

The results of this study suggest that people with different worldviews (religious, spiritual, atheist, or agnostic) have different responses to stress with religious students the best and atheists the worst. The results also suggest that the differences may be due to differences in existential search. A sample question from the measure of existential search is “As far as my worldview is concerned, I am in constant development.” This suggests that having a settled worldview reduces stress responding. Spirituality is characterized by high existential search suggesting that these individuals see themselves as in a process of continual development and this appears to be the reason for their stress responses. Atheism is thought to be a settled world view. But the individual has no higher power to look to for help when stressed. This may be why they have the highest levels of stress responding; it’s all up to themselves.

These results are interesting but do not reveal causation as the kinds of individuals drawn to the different worldviews may also be the kinds of individuals who differ in stress responding. This is a question that is impossible to resolve as worldview cannot be manipulated to establish causation. Nevertheless, individuals who differ in worldview, differ in stress responding, perhaps underlying the different relationships of religiosity and spirituality with health and well-being.

So, worldview and existential search are related to stress responding.

“Research has shown that religion and spirituality can help people cope with the effects of everyday stress. One study found that everyday spiritual experiences helped older adults better cope with negative feelings and enhanced positive feelings.” – Elizabeth Scott

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

Schnell, T., Fuchs, D., & Hefti, R. (2020). Worldview Under Stress: Preliminary Findings on Cardiovascular and Cortisol Stress Responses Predicted by Secularity, Religiosity, Spirituality, and Existential Search. Journal of religion and health, 59(6), 2969–2989. https://doi.org/10.1007/s10943-020-01008-5

Abstract

This study reports preliminary findings on the hypothesis that worldview can predict cardiovascular and cortisol responses to social stress. Based on theory and previous findings, we assumed that worldview security would provide a basis for stress resilience. Accordingly, religious and atheist individuals were expected to show higher stress resilience than spiritual and agnostic participants. Likewise, dimensional measures of religiosity and atheism were hypothesized to predict decreased, and existential search—indicating worldview insecurity—was hypothesized to predict increased physiological stress responses. Subjects included 50 university students who completed online questionnaires and took part in a standardized social stress test (Trier Social Stress Test). Systolic and diastolic blood pressure (SBP/DBP), heart rate (HR), and salivary cortisol (SC) were assessed at baseline, immediately after stress testing, and during a forty-minute recovery period. Worldview comparisons revealed lower cardiovascular stress responses among religious than among atheist and spiritual participants and particularly high baseline SC among spiritual participants. Across the entire sample, existential search showed substantial positive correlations with SBP, HR, and SC stress parameters. The findings suggest that worldview security might partly explain the health benefits often associated with religion.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7677289/

Improve Prisoner’s Physical and Psychological Well-Being with Mindfulness

July 15, 2021 psyjdc Leave a comment

Improve Prisoner’s Physical and Psychological Well-Being with Mindfulness

By John M. de Castro, Ph.D.

“inmates participating in a 20-24 week meditation program showed a reduction in trouble sleeping, improved anger management capabilities, and lower levels of stress and anxiety.” – Mindfulness Strategies

Around 2 ¼ million people are incarcerated in the United States. Even though prisons are euphemistically labelled correctional facilities very little correction actually occurs. This is supported by the rates of recidivism. About three quarters of prisoners who are released commit crimes and are sent back to prison within 5-years. The lack of actual treatment for the prisoners leaves them ill equipped to engage positively in society either inside or outside of prison. Hence, there is a need for effective treatment programs that help the prisoners while in prison and prepares them for life outside the prison.

Contemplative practices are well suited to the prison environment. Mindfulness training teaches skills that may be very important for prisoners. In particular, it puts the practitioner in touch with their own bodies and feelings. It improves present moment awareness and helps to overcome rumination about the past and negative thinking about the future. It also relieves stress and improves overall health and well-being. Finally, mindfulness training has been shown to be effective in treating depression, anxiety, and anger and to help overcome trauma in male prisoners.

In today’s Research News article “A Pragmatic Study of the Impact of a Brief Mindfulness Intervention on Prisoners and Staff in a Category B Prison and Men Subject to Community-Based Probation Supervision.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7780272/ ) Davies and colleagues in the first of 2 studies recruited prisoners and staff and provided them with 8 2-hours sessions of mindfulness training. They were measured before and after training for mindfulness, perceived stress, provocation of anger, burnout, anxiety, depression, impulse control, and heart rate variability. They also measured prisoners and staff who refused participation in the mindfulness training.

They found that staff had significantly lower stress levels and heart rate variability than prisoners. In comparison to baseline both the prisoners and the staff had significant increases in mindfulness and heart rate variability and decreases in perceived stress. In the second study they recruited individuals on probation and allocated them to receive either mindfulness training or no intervention. They were measured before and after training for mindfulness. They did not find any significant changes in mindfulness after the intervention.

The studies were designed based upon pragmatic conditions in the prison and with probation and as a result were not randomized. In addition, there were high attrition rates; 48% of the prison participants and 57% of the community participants did not complete the study. This raises the possibility that the observed effects of mindfulness training were due to the experimental contaminant of experimental mortality, where participants who did not respond to the treatment dropped out leaving only those who thought they were improving in the study.

But prior better controlled research has demonstrated that mindfulness training improves the well-being of prisoners. So, the improvements in mindfulness and stress levels observed in the present study were probably due to the training. The increase in heart rate variability observed after training is an indicator of physiological relaxation. So, the mindfulness training in the prison reduced subjective stress and a physiological indicator of stress.

So, improve prisoner’s physical and psychological well-being with mindfulness.

“I’ve known inmates who have, as a result of their meditation practice, move from being violent streetfighters to gentle protectors of weaker prisoners. I’ve seen inmates develop an extraordinary amount of patience with exceedingly trying circumstances. I’ve seen seemingly macho men show a tender concern for others. In short, I’ve seen people who have committed some of the most serious crimes possible — people that some might describe as “animals” or “beyond hope” — becoming better people.” – Bodhipaksa

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

Davies, J., Ugwudike, P., Young, H., Hurrell, C., & Raynor, P. (2021). A Pragmatic Study of the Impact of a Brief Mindfulness Intervention on Prisoners and Staff in a Category B Prison and Men Subject to Community-Based Probation Supervision. International journal of offender therapy and comparative criminology, 65(1), 136–156. https://doi.org/10.1177/0306624X20944664

Abstract

Objectives:

This article presents two studies assessing the impact of mindfulness in prison (prisoners and staff) and non-custodial settings.

Method:

Study 1—prisoners (n = 17) and staff (n = 15) in a UK prison completed a mindfulness program; 16 individuals acted as a single time point comparison. Data were collected using self-report, computer based and physiological measurement. Study 2—men under community probation supervision were allocated to mindfulness (completed, n = 28) or TAU (n = 27). Data were collected using self-report mindfulness measures.

Results:

Study 1—statistically significant (increases in mindfulness skills (η2p = .234 to η2p = .388), cognitive control (η2p = .28), and heart rate variability (SDNN; η2p = .41) along with significant decreases in stress (η2p = .398) were found. In study 2, the mindfulness group showed non-significant improvements in mindfulness skills.

Conclusion:

The findings suggest brief mindfulness interventions could make an important contribution to offender rehabilitation and custodial staff wellbeing.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7780272/

Mindfulness Improves the Attention. Memory, and Stress Resistance of Junior High School Students.

July 12, 2021July 12, 2021 psyjdc Leave a comment

Mindfulness Improves the Attention. Memory, and Stress Resistance of Junior High School Students.

By John M. de Castro, Ph.D.

“youth benefit from learning mindfulness in terms of improved cognitive outcomes, social-emotional skills, and well being. In turn, such benefits may lead to long-term improvements in life.’ – Mindful Schools

Childhood and adolescence are miraculous periods during which the youth is dynamically learning and absorbing information from every aspect of its environment. Mindfulness training in school has been shown to have very positive effects. These include improvements in the academic, cognitive, psychological, and social domains. Importantly, mindfulness training in school appears to improve attentional ability which is fundamental to success in all aspects of academic performance. It is unclear the degree to which the students’ levels of mindfulness (trait mindfulness) without training are related to students’ attention, memory, and stress.

In today’s Research News article “The Relationship Among Trait Mindfulness, Attention, and Working Memory in Junior School Students Under Different Stressful Situations.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7960675/ ) Li and colleagues performed 2 studies. For both they recruited youths aged 8 to 15 years and measured them for mindfulness, attention and working memory.

In the first study they found that the higher the level of mindfulness the higher the levels of attention and working memory. A mediation analysis revealed that mindfulness was associated with working memory directly and also indirectly by being associated with higher levels of attention which in turn were associated with higher levels of working memory. So, the mindfulness association with better working memory was direct and indirect via attention.

In a second study they separated the students into a high mindfulness group (top 27%) and a low mindfulness group (bottom 27%). They then measured attention and working memory under 3 conditions; stress-free, single stress, and multiple stresses. The stress-free condition was like that used in study 1. In the single stress condition, a time constraint was placed on the performance of the attention and memory tests. In the multiple stress condition, the time constraint was maintained and additionally the students were informed that the results would be used to determine the top students for individual separate instruction in school.

They found that the high mindfulness group had higher attention and working memory scores than the low mindfulness group regardless of condition. They also found that for the high mindfulness group, stress improved both attention and memory scores relative to the stress-free condition with the single stress condition producing the greatest increase. On the other hand, the low mindfulness group had non-significant decreases in performance when stressed.

In the present studies the association between mindfulness and attention and working memory are correlational and as such causation cannot be determined. Previous research, however, has clearly demonstrated that mindfulness causes increases in attention and memory. So, the relationship seen here is likely due to a causal connection. The present study, though, demonstrates that the effects of mindfulness on memory are both direct and indirect via effects on attention.

The present study also shows that stress improves the performance of high but not low mindfulness students. Stress is known to interfere with attention and memory performance. But mindfulness has been shown to reduce the physiological and psychological responses to stress. So, it appears that mindfulness reduces the students’ responses to stress and thereby further improves their attention and memory.

So, mindfulness improves the attention. memory, and stress resistance of junior high school students.

“Students who did about an hour of “mindfulness training” for eight days subsequently did better on the GRE as well as tests of working memory and mind-wandering.” – James Hamblin

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

Li, Y., Yang, N., Zhang, Y., Xu, W., & Cai, L. (2021). The Relationship Among Trait Mindfulness, Attention, and Working Memory in Junior School Students Under Different Stressful Situations. Frontiers in psychology, 12, 558690. https://doi.org/10.3389/fpsyg.2021.558690

Abstract

Attention and working memory are important cognitive functions that affect junior school students’ learning ability and academic performance. This study aimed to explore the relationships among trait mindfulness, attention, and working memory and to explore differences in performance between a high trait mindfulness group and a low one in attention and working memory under different stressful situations. In study 1, 216 junior school students completed the Five Facet Mindfulness Questionnaire (FFMQ), and their attention and working memory were tested in a non-pressure situation. The results showed that attention had a partial mediating effect between mindfulness and working memory. In study 2, the high trait mindfulness group and the low one were tested for attention and working memory under situations with single and multiple pressures. One notable result was that the attention and working memory performances of the high mindfulness group were all significantly higher than those of the low mindfulness group in every stress situation (no stress, single stress, and multiple stresses). Other important results were that trait mindfulness moderates the relationship between stress and attention and between stress and working memory. These results suggest that trait mindfulness has a protective effect in the process by which various stresses affect attention and working memory. These findings indicate that trait mindfulness is an important psychological quality that affects the attention and working memory of junior school students, and it is also an important psychological resource for effectively coping with the impact of stress on attention and working memory. Therefore, it is possible that improving trait mindfulness may help to improve junior school students’ attention and working memory and enable them to cope better with stress, thereby helping to improve academic performance. This research is of great significance for understanding the association between key psychological qualities and cognitive functions in different stressful situations. These findings also provide insight for future studies in educational psychology.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7960675/

Yoga Improves Resident Physician Psychological Health But Doesn’t Appear to be Feasible and Acceptable.

July 6, 2021 psyjdc Leave a comment

Yoga Improves Resident Physician Psychological Health But Doesn’t Appear to be Feasible and Acceptable.

By John M. de Castro, Ph.D.

“Slammed by long and unpredictable hours, heavy clinical workloads, fatigue and limited professional control, many medical residents experience stress and even burnout. And surveys indicate this burnout can seriously impact physician well-being and patient care outcomes.” – Jennifer Huber

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. 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. Currently, over a third of healthcare workers report that they are looking for a new job. Hence, burnout 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 and improve well-being. Indeed, mindfulness has been shown to be helpful in treating and preventing burnout, increasing resilience, and improving sleep. Yoga is a mind-body practice that includes mindfulness and exercise. Yoga practice has been shown to improve the symptoms of burnout. But it is unclear whether it would be feasible and effective for resident physicians.

In today’s Research News article “Evaluation of a Yoga-Based Mind-Body Intervention for Resident Physicians: A Randomized Clinical Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7961714/ ) Loewenthal and colleagues recruited resident physicians and randomly assigned them to a wait-list control condition or to receive 1-hour, once a week for 6-weeks yoga training with daily home practice. They completed a questionnaire regarding the feasibility of the program. They were also measured before and after training and 2-months later for psychological health, including mindfulness, resilience, perceived stress, professional fulfillment, depression, anxiety, sleep disturbance, and resident well-being.

The participants rated the feasibility and acceptability of the program as low and they averaged attending only 1.93 of the 6 sessions with no one completing all 6 sessions. They found that the yoga group had significant increases in mindfulness, resilience, professional fulfillment, and resident well-being and significant decreases in anxiety, perceived stress, and sleep disturbance. While the wait-list group did not.

These efficacy findings are similar to those reported in other studies that yoga training results in increases in mindfulness, resilience, and well-being and significant decreases in anxiety, perceived stress, and sleep disturbance. But the program was very disappointing in feasibility and acceptability. Resident physicians are pressed for time and stressed and may not have the time too attend classes and practice yoga. Other mindfulness programs, particularly those implemented online have been found to be feasible, acceptable, and effective for health care workers. They would appear to be preferable to yoga for resident physicians.

So, yoga improves resident physician psychological health but doesn’t appear to be feasible and acceptable.

“So often we treat others’ bodies and minds, yet often neglect our own. While we encourage our patients to roll out their mats and settle into their asanas, we can remember to do it ourselves. When we treat our stress and anxiety, we will be better able to treat our patients.” – Julia Michie Bruckner,

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

Loewenthal, J., Dyer, N. L., Lipsyc-Sharf, M., Borden, S., Mehta, D. H., Dusek, J. A., & Khalsa, S. (2021). Evaluation of a Yoga-Based Mind-Body Intervention for Resident Physicians: A Randomized Clinical Trial. Global advances in health and medicine, 10, 21649561211001038. https://doi.org/10.1177/21649561211001038

Abstract

Background and Objective

Mind-body interventions (MBIs) have been shown to be effective individual-level interventions for mitigating physician burnout, but there are no controlled studies of yoga-based MBIs in resident physicians. We assessed the feasibility of a yoga-based MBI called RISE (resilience, integration, self-awareness, engagement) for residents among multiple specialties and academic medical centers.

Methods

We conducted a waitlist controlled randomized clinical trial of the RISE program with residents from multiple specialty departments at three academic medical centers. The RISE program consisted of six weekly sessions with suggested home practice. Feasibility was assessed across six domains: demand, implementation, practicality, acceptability, adaptation, and integration. Self-reported measures of psychological health were collected at baseline, post-program, and two-month follow-up.

Results

Among 2,000 residents contacted, 75 were assessed for eligibility and 56 were enrolled. Forty-four participants completed the study and were included in analysis. On average, participants attended two of six sessions. Feasibility of in-person attendance was rated as 28.9 (SD 25.6) on a 100-point visual analogue scale. Participants rated feasibility as 69.2 (SD 26.0) if the program was offered virtually. Those who received RISE reported improvements in mindfulness, stress, burnout, and physician well-being from baseline to post-program, which were sustained at two-month follow-up.

Conclusion

This is the first controlled study of a yoga-based MBI in residents. While the program was not feasible as delivered in this pilot study, initial analyses showed improvement in multiple measures of psychological health. Residents reported that virtual delivery would increase feasibility.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7961714/

A Supportive Environment is Necessary for Mindfulness to Lower Stress and Increase Well-Being at Work

June 28, 2021 psyjdc Leave a comment

A Supportive Environment is Necessary for Mindfulness to Lower Stress and Increase Well-Being at Work

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.” – Rasmus Hougaard

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. The research is accumulating. So, it makes sense to step back and summarize what has been learned.

In today’s Research News article “Mindfulness-based programmes to reduce stress and enhance well-being at work: a realist review” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7986896/ ) Micklitz and colleagues review and summarize the published research on the effectiveness of mindfulness training to improve the psychological well-being of employees. They identified 75 published research studies.

They report that the published research found that mindfulness-based programs in the workplace significantly reduce employee stress and improve well-being. They report that these benefits appear to occur as a result of mindfulness training producing increases in awareness, self-regulation, acceptance, compassion, permission for self-care, growth, and goal attainment. But, in order for this to work, the employees must feel comfortable sharing with peers their emotional difficulties, see that the program aligns with existing goals and practices, and be comfortable with a potential loss of productivity during training.

These findings suggest that mindfulness training at work can be effective in improving the employee’s ability to cope with stress and thereby improve their well-being. But a supportive environment must be present in order for the benefits to occur. These include managements acceptance of the program, employees seeing it as management caring for their well-being, and the programs alignment with the employee’s aspirations.

So, a supportive environment is necessary for mindfulness to lower stress and increase well-being at work.

“When we constantly flit from one task to another, the quality of our work can suffer. By practicing mindfulness — simply coming back to the present moment over and over again — we can train ourselves to become more focused.” – David Gelles

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

Micklitz, K., Wong, G., & Howick, J. (2021). Mindfulness-based programmes to reduce stress and enhance well-being at work: a realist review. BMJ open, 11(3), e043525. https://doi.org/10.1136/bmjopen-2020-043525

Abstract

Objectives

To understand how and why workplace mindfulness-based programmes (MBPs) work or do not work.

Design

A realist review.

Eligibility criteria for selection

We considered any studies (experimental quasi-experimental, observational, qualitative and mixed-methods studies) of workplace MBPs as long as they provided data to explain our programme theories. All MBP formats and delivery modes were included.

Analysis

Consistent with realist review methodology, we systematically screened and analysed data to explain how and why workplace MBPs work or do not work. These explanations were consolidated into a programme theory augmented by theories from organisational literature, such as conservation of resources theory.

Results

Findings from 75 primary studies suggest that workplace MBPs enable participants (including healthcare professionals) to deal more skillfully with stressful events and improve their well-being. The mechanisms involved can be grouped around awareness/self-regulation, acceptance/compassion, feeling permitted to take care of self, sense of growth and promise of goal attainment. In order for professionals to invest in an MBP and benefit from it, it is important that they feel safe to engage with self-care at work and share emotional difficulties among peers. It is also important that employees are able to link the programme and its activities to existing goals and practices. Concerns of being non-productive, of not getting work done or of being exposed in front of colleagues can result in strategic use of brief mindfulness exercises, non-adherence or drop-out.

Conclusions

Simply offering an MBP to (healthcare) professionals in order to reduce stress and enhance well-being does not suffice. A supportive environment must exist in order for the programme’s benefits to be reaped.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7986896/

Reduce Stress and Improve Healthcare Worker Well-Being with Mindfulness

June 21, 2021 psyjdc Leave a comment

Reduce Stress and Improve Healthcare Worker Well-Being with Mindfulness

By John M. de Castro, Ph.D.

“The therapeutic applications of mindfulness are considerable and its impact on clinical practice itself appears to be profound. Indeed, several commentators characterize mindfulness as inciting nothing short of a revolution in the way we conduct our mental lives both within the clinic and without.” – Matias P. Raski

In today’s Research News article “Reducing stress and promoting well-being in healthcare workers using mindfulness-based cognitive therapy for life.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7903308/ ) Strauss and colleagues recruited healthy adult healthcare workers and randomly assigned them to either a wait-list control condition or to receive 8 weekly 2-hour group sessions of Mindfulness-Based Cognitive Therapy (MBCT) along with 40 minutes of daily practice. MBCT involves mindfulness training, containing sitting, walking and body scan meditations, and cognitive therapy that attempts to teach patients to distinguish between thoughts, emotions, physical sensations, and behaviors, and to recognize irrational thinking styles and how they affect behavior. MBCT was developed specifically to treat depression. For this study it was modified to be more appropriate for the general population. The participants were measured before and after training for attendance and practice amounts, stress, anxiety, depression, mental well-being, burnout, presenteeism, compassion, and mindfulness.

They found that in comparison to baseline and the wait-list control group after Mindfulness-Based Cognitive Therapy (MBCT) there were significant increases in mindfulness, mental well-being, and self-compassion, and significant decreases in anxiety, depression, and stress. They also found that the greater the increases in mindfulness and self-compassion produced by MBCT the greater the increase in mental well-being and the decrease in stress.

These findings are similar to those found in previous research with different groups that Mindfulness training increases well-being and self-compassion, and decreases anxiety, depression, and stress. Hence, mindfulness training improves the psychological well-being of healthcare workers. This should help protect them against burnout and increase their resilience in the face of high workplace stress.

So, reduce stress and improve healthcare worker well-being with mindfulness.

“As we become more adept at dwelling in the living presence of our own experience, we begin to connect more deeply with patients, as well as co-workers and family members. Mindfulness practice provides a simple and practical way to recapture the calling of healing.” – Penn Medicine

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

Strauss, C., Gu, J., Montero-Marin, J., Whittington, A., Chapman, C., & Kuyken, W. (2021). Reducing stress and promoting well-being in healthcare workers using mindfulness-based cognitive therapy for life. International journal of clinical and health psychology : IJCHP, 21(2), 100227. https://doi.org/10.1016/j.ijchp.2021.100227

Background/Objective

Healthcare workers play a critical role in the health of a nation, yet rates of healthcare worker stress are disproportionately high. We evaluated whether mindfulness-based cognitive therapy for life (MBCT-L), could reduce stress in healthcare workers and target a range of secondary outcomes. Method: This is the first parallel randomised controlled trial of MBCT-L. Participants were NHS workers, who were randomly assigned (1:1) to receive either MBCT-L or wait-list. The primary outcome was self-reported stress at post-intervention. Secondary variables were well-being, depression, anxiety, and work-related outcomes. Mixed regressions were used. Mindfulness and self/other-compassion were explored as potential mechanisms of effects on stress and wellbeing. Results: We assigned 234 participants to MBCT-L (n = 115) or to wait-list (n = 119). 168 (72%) participants completed the primary outcome and of those who started the MBCT-L 73.40% (n = 69) attended the majority of the sessions. MBCT-L ameliorated stress compared with controls (B = 2.60, 95% CI = 1.63‒3.56; d = -0.72; p < .0001). Effects were also found for well-being, depression and anxiety, but not for work-related outcomes. Mindfulness and self-compassion mediated effects on stress and wellbeing. Conclusions: MBCT-L could be an effective and acceptable part of a wider healthcare workers well-being and mental health strategy.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7903308/

Reduce Employee Stress with Workplace Yoga

June 14, 2021 psyjdc Leave a comment

Reduce Employee Stress with Workplace Yoga

By John M. de Castro, Ph.D.

“Practicing yoga at the workplace teaches employees to use relaxation techniques to reduce stress and risks of injury on the job. Yoga at the workplace is a convenient and practical outlet that improves work performance by relieving tension and job stress.” – Shira Taylor Gura

To help overcome unhappiness, stress, and burnout, mindfulness practices have been implemented in the workplace. Mindfulness has been demonstrated to be helpful in reducing the psychological and physiological responses to stress and for treating and preventing burnout in a number of work environments. Yoga practice has the extra benefits of not only being mindfulness training but also as an exercise. The research has been accumulation. So, it makes sense to step back and summarize what has been learned about the effects of yoga practice in the workplace on employee stress levels.

In today’s Research News article “Effectiveness of Workplace Yoga Interventions to Reduce Perceived Stress in Employees: 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/PMC7739364/ ) Valle and colleagues review, summarize, and perform a meta-analysis of the published controlled research studies of the effectiveness of yoga practice in the workplace for the stress levels and psychological health of employees.

They identified 6 controlled trials with a total of 487 participants. They report that these published trials found that yoga interventions in the workplace produced significant reductions in the stress levels of the employees. This replicates previous studies that practicing yoga reduces stress. It is important that the yoga classes were held at work. This makes participation much more convenient, making it more likely. As a result, yoga in the workplace may be a very effective means of reducing stress and thereby reducing employee burnout.

So, reduce employee stress with workplace yoga.

“Yoga postures, slow, deep, yogic breathing has also shown to elicit a relaxation response which could contribute to a reduction in stress in the workplace.” – Lisa Rappaport

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

Della Valle, E., Palermi, S., Aloe, I., Marcantonio, R., Spera, R., Montagnani, S., & Sirico, F. (2020). Effectiveness of Workplace Yoga Interventions to Reduce Perceived Stress in Employees: A Systematic Review and Meta-Analysis. Journal of functional morphology and kinesiology, 5(2), 33. https://doi.org/10.3390/jfmk5020033

Abstract

Work-related stress represents a relevant public health issue and solution strategies are mandatory. Yoga is a common approach to manage stress and its effectiveness has been extensively confirmed. Therefore, this study aims systematically to review the effectiveness of Yoga interventions carried out at workplace on work-related stress among employees and to assess their impact quantitatively. Springerlink, MEDLINE, PubMed, CINAHL, Web of Science, Scopus, Cochrane CENTRAL and PEDro databases were searched. Clinical trials comparing workplace Yoga interventions to control groups, and evaluating perceived stress as outcome measure, were assessed for eligibility. All forms and styles of Yoga were considered for the analysis. Out of 3392 initially identified, 6 studies were included in the meta-analysis; 266 participants practicing Yoga interventions at worksite were compared to 221 subjects in control group. Included studies showed “some concerns” about different domains of source of bias. Quantitative analysis showed an overall effect size of −0.67 [95% confidence interval (CI): −0.86, −0.49] in favor of Yoga intervention in reducing stress outcome measures. Hence, workplace Yoga interventions were more effective when compared to no treatment in work-related stress management. Further high-quality studies are needed to improve the validity of these results and to specify more characteristics of the Yoga intervention, such as style, volume, and frequency.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739364/

Yoga Practitioners Have Better Psychological Health During the Covid-19 Lockdown

June 5, 2021June 5, 2021 psyjdc Leave a comment

Yoga Practitioners Have Better Psychological Health During the Covid-19 Lockdown

By John M. de Castro, Ph.D.

“the well understood underlying mechanisms for the use of yoga for stress reduction and immune modulation shall be considered as the basis for its complimentary role in the management of an infectious condition like COVID-19.“ – H. R. Nagendra

Yoga practice has been shown to improve health and well-being in healthy individuals. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. The COVID-19 pandemic has challenged the mental and physical health of the population. It has created intense stress both for frontline workers but also for people simply isolating at home. Yoga practice is known to decrease the psychological and physical responses to stress. So, yoga practice may be helpful in coping with the mental and physical challenges resulting from the COVID-19 pandemic and lockdown.

In today’s Research News article “Yoga an effective strategy for self-management of stress-related problems and wellbeing during COVID19 lockdown: A cross-sectional study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7875402/ ) Sahni and colleagues recruited adults online during the Covid-19 lockdown. They separated the participants into three groups; those who practice yoga, other spiritual practices, and non-practitioners. The participants completed online measures of Covid-19 perceptions, depression, anxiety, perceived stress, general well-being, resilience, peace of mind, and emotion regulation.

They found that in comparison to the spiritual practices and non-practitioners, the yoga practitioners had a significantly higher level of Covid-19 perception of personal control, and significantly lower levels of illness concern and emotional impact of COVID19. In addition, the yoga practitioners had significantly lower levels of depression, anxiety, and perceived stress and significantly higher levels of peace of mind. well-being, and cognitive reappraisal strategies of emotion regulation. In general, they found that the longer that the yoga practitioners had practiced, the greater the benefits.

This study examined existing groups and there wasn’t random assignment. Hence, the findings could be due to systematic differences between people who choose to engage in yoga, other spiritual practices, or no practice. But previous controlled research has demonstrated that yoga practice causes decreased depression, anxiety, and perceived stress, and increased well-being. So, the difference seen here between groups probably represent the causal effects of yoga practice.

These results suggest that practicing yoga makes an individual more resistant to the deleterious psychological effects of the pandemic and the associated lockdown. It appears to improve the practitioners’ psychological well-being, peace of mind, attitude toward the pandemic, and ability to regulate emotions. In addition, the greater the amount of yoga practice, the greater the benefits. These yoga-produced abilities may well underlie yoga practice’s positive impact on various diseases.

So, yoga practitioners have better psychological health during the Covid-19 lockdown.

“COVID-19 has caused levels of stress and anxiety to skyrocket and it’s (understandably) taking a toll on people’s mental health. One thing that can help? Yoga.”- CorePower Yoga

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

Sahni, P. S., Singh, K., Sharma, N., & Garg, R. (2021). Yoga an effective strategy for self-management of stress-related problems and wellbeing during COVID19 lockdown: A cross-sectional study. PloS one, 16(2), e0245214. https://doi.org/10.1371/journal.pone.0245214

Abstract

This cross-sectional research aims to study the effect of yoga practice on the illness perception, and wellbeing of healthy adults during 4–10 weeks of lockdown due to COVID19 outbreak. A total of 668 adults (64.7% males, M = 28.12 years, SD = 9.09 years) participated in the online survey. The participants were grouped as; yoga practitioners, other spiritual practitioners, and non-practitioners based on their responses to daily practices that they follow. Yoga practitioners were further examined based on the duration of practice as; long-term, mid-term and beginners. Multivariate analysis indicates that yoga practitioners had significantly lower depression, anxiety, & stress (DASS), and higher general wellbeing (SWGB) as well as higher peace of mind (POMS) than the other two groups. The results further revealed that the yoga practitioners significantly differed in the perception of personal control, illness concern and emotional impact of COVID19. However, there was no significant difference found for the measure of resilience (BRS) in this study. Yoga practitioners also significantly differed in the cognitive reappraisal strategy for regulating their emotions than the other two groups. Interestingly, it was found that beginners -those who had started practicing yoga only during the lockdown period reported no significant difference for general wellbeing and peace of mind when compared to the mid- term practitioner. Evidence supports that yoga was found as an effective self- management strategy to cope with stress, anxiety and depression, and maintain wellbeing during COVID19 lockdown.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7875402/