Well-being

Improve Addiction Rehabilitation with Acceptance and Commitment Group Therapy

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Improve Addiction Rehabilitation with Acceptance and Commitment Group Therapy

 

By John M. de Castro, Ph.D.

 

“ACT looks at a psychological problem in terms of something “physical” in the way, such as a rock that can be moved, or a detour taken around, or a garden plot that needs to be weeded so plants can grow.” – Edie Weinstein

 

Substance abuse and addiction is a terrible problem. It isn’t just illicit drugs but includes many prescriptions drugs especially opioid pain relievers. The over prescription of opioid painkillers in the United States has become a major problem. Opioid abuse, can be deadly. It has become so bad that drug overdose is now the leading cause of injury death, causing more deaths than motor vehicle accidents. This is a problem both of illegal drug use but even more so of abuse of legally obtained prescription drugs. Of the over 44,000 drug overdose deaths in the United States 52% were from prescription drugs. These statistics, although startling, are only the tip of the iceberg. Drug use is associated with suicide, homicide, motor-vehicle injury, HIV infection, pneumonia, violence, mental illness, and hepatitis. It can render the individual ineffective at work, it tears apart families, it makes the individual dangerous both driving and not. It also reduces life expectancy by about 15-20 years from the moment of addiction. An effective treatment for addiction has been elusive. Most programs and therapies to treat addictions have poor success rates.

 

Obviously, there is a need to find effective methods to prevent and treat substance abuse. There are a number of programs that are successful at stopping the drug abuse, including the classic 12-step program emblematic of Narcotics Anonymous. Unfortunately, the majority of drug and/or alcohol abusers relapse and return to substance abuse. Hence, it is important to find an effective method to not only produce abstinence but also prevent relapses. Mindfulness training has been shown to be a safe and effective treatment for reducing addiction relapse.

 

Acceptance and Commitment Therapy (ACT) is a mindfulness based psychotherapy technique that focuses on the individual’s thoughts, feelings, and behavior and how they interact to impact their psychological and physical well-being. ACT employs mindfulness practices to increase awareness and develop an attitude of acceptance and compassion in the presence of painful thoughts and feelings. Additionally, it teaches individuals to “just notice”, accept and embrace private experiences and focus on behavioral responses that produce more desirable outcomes. On the face of it, ACT would appear to address the kinds of defective thought processes that occur in addiction. But, the effectiveness of ACT for opioid addiction has not been adequately tested.

 

In today’s Research News article “Comparing Acceptance and Commitment Group Therapy and 12-Steps Narcotics Anonymous in Addict’s Rehabilitation Process: A Randomized Controlled Trial.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5206327/

Azkhosh and colleagues recruited individuals who were addicted to opiates and randomly assigned them to receive either a group administered Acceptance and Commitment Therapy (ACT), Narcotics Anonymous 12-step program, or usual treatment. Treatment occurred for 12 weeks, meeting once a week for 90 minutes. Before and after treatment and 6 weeks later the participants were measured for psychological wellbeing, and psychological flexibility.

 

They found that at the end of treatment and at follow-up, both treatment groups showed improvements relative to the control group on psychological well-being and psychological flexibility, including the self-acceptance, autonomy, purpose in life, and personal growth subscales. Hence, both Acceptance and Commitment Therapy (ACT) and Narcotics Anonymous 12-step programs improve the psychological components that are needed for successful treatment of opioid addiction. It remains for future research to determine if these effects translate into successful primary treatment and relapse prevention of opioid addiction.

 

So, improve the psychological characteristics needed for addiction rehabilitation with Acceptance and Commitment Therapy.

 

“ACT encourages people to simply notice and accept their thoughts and feelings for what they are: merely thoughts and feelings of no particular importance other than the importance we assign them. People learn to say to themselves, “Oh, I’m having a thought about cocaine. I’m having a feeling it would be fun to use again.” From this perspective, there is no impetus to use cocaine, nor is cocaine fun. It is merely a thought about those things.” – Tom Horvath

 

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

Azkhosh, M., Farhoudianm, A., Saadati, H., Shoaee, F., & Lashani, L. (2016). Comparing Acceptance and Commitment Group Therapy and 12-Steps Narcotics Anonymous in Addict’s Rehabilitation Process: A Randomized Controlled Trial. Iranian Journal of Psychiatry, 11(4), 244–249.

 

Abstract

Objective: Substance abuse is a socio-psychological disorder. The aim of this study was to compare the effectiveness of acceptance and commitment therapy with 12-steps Narcotics Anonymous on psychological well-being of opiate dependent individuals in addiction treatment centers in Shiraz, Iran.

Method: This was a randomized controlled trial. Data were collected at entry into the study and at post-test and follow-up visits. The participants were selected from opiate addicted individuals who referred to addiction treatment centers in Shiraz. Sixty individuals were evaluated according to inclusion/ exclusion criteria and were divided into three equal groups randomly (20 participants per group). One group received acceptance and commitment group therapy (Twelve 90-minute sessions) and the other group was provided with the 12-steps Narcotics Anonymous program and the control group received the usual methadone maintenance treatment. During the treatment process, seven participants dropped out. Data were collected using the psychological well-being questionnaire and AAQ questionnaire in the three groups at pre-test, post-test and follow-up visits. Data were analyzed using repeated measure analysis of variance.

Results: Repeated measure analysis of variance revealed that the mean difference between the three groups was significant (P<0.05) and that acceptance and commitment therapy group showed improvement relative to the NA and control groups on psychological well-being and psychological flexibility.

Conclusion: The results of this study revealed that acceptance and commitment therapy can be helpful in enhancing positive emotions and increasing psychological well-being of addicts who seek treatment.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5206327/

 

Improve Social and Physical Conditions in the Isolated Elderly with Tai Chi

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Improve Social and Physical Conditions in the Isolated Elderly with Tai Chi

 

By John M. de Castro, Ph.D.

 

“A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,” – Peter M. Wayne

 

We all want to live longer. We celebrate the increasing longevity of the population. But, aging is a mixed blessing. The aging process involves a systematic progressive decline in every system in the body, the brain included. It cannot be avoided. Our mental abilities may also decline with age including impairments in memory, attention, and problem solving ability. These are called age related cognitive decline. In addition, many elderly experience withdrawal and isolation from social interactions. There is some hope as there is evidence that the cognitive declines can be slowed. For example, a healthy diet and a regular program of exercise can slow the physical decline of the body with aging. Also, contemplative practices such as meditation, yoga, and tai chi or qigong have all been shown to be beneficial in slowing or delaying physical and mental decline with aging.

 

Tai Chi has been practiced for thousands of years with benefits for health and longevity. Tai Chi training is designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Only recently though have the effects of Tai Chi practice been scrutinized with empirical research. But, it has been found to be effective for an array of physical and psychological issues. It appears to strengthen the immune system, reduce inflammation and increase the number of cancer killing cells in the bloodstream.

 

Because Tai Chi is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. Tai Chi has been shown to help the elderly improve attention, balance, reducing falls, arthritis, cognitive function, memory, and reduce age related deterioration of the brain. The research, however, has studied socially active elderly. Unfortunately, many elderly individuals are socially isolated and do not often interact with others. These have been called the “hidden elderly.” It is not known if Tai Chi practice can be implemented and be effective with these socially isolated elderly individuals.

 

In today’s Research News article “Effects of tai chi qigong on psychosocial well-being among hidden elderly, using elderly neighborhood volunteer approach: a pilot randomized controlled trial.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5221552/

Chan and colleagues recruited elderly (66 to 103, mean 77, years of age) who were socially isolated and did not engage in any social activities. They were randomly assigned to receive either treatment as usual (control group), including social worker visits and reminders of available services, or Tai Chi practice for 60 minutes, twice a week, for 3 months and they were encouraged to continue practice at home. They were measured before and after the 3-month practice period and again 3 months later for social support, loneliness, mental health, self-esteem, and quality of life.

 

They found that Tai Chi practice produced a significant reduction in loneliness, significant increase in total satisfaction with social support, and physical quality of life with large effect sizes that were maintained for 3 months after the end of the intervention. In addition, the participants stated that they enjoyed the Tai Chi practice and 82% planned to continue. Importantly, there were no adverse effects recorded from engaging in the practice. Hence Tai Chi practice was successfully implemented with the “hidden elderly” and was found to be a safe and effective practice to improve their social and physical conditions.

 

It should be noted that this was a small group pilot study which did not contain a control group. Hence, conclusions must be tempered. The study, however, does provide evidence that implementation of Tai Chi practice with the “hidden elderly” is feasible and provides a strong rationale to perform a large randomized controlled clinical trial with active control conditions. Regardless, it appears that Tai Chi practice may improve the social and physical conditions in the isolated elderly.

 

“The benefits of Tai Chi for seniors are incredible. If you are looking for a low-impact, relaxing form of exercise that only requires about 20 minutes a day and rewards your efforts, Tai Chi is for you.“ – Ryan Malone

 

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

Chan, A. W., Yu, D. S., & Choi, K. (2017). Effects of tai chi qigong on psychosocial well-being among hidden elderly, using elderly neighborhood volunteer approach: a pilot randomized controlled trial. Clinical Interventions in Aging, 12, 85–96. http://doi.org/10.2147/CIA.S124604

 

Abstract

Purpose

To test the feasibility and preliminary effectiveness of a tai chi qigong program with the assistance of elderly neighborhood volunteers in strengthening social networks and enhancing the psychosocial well-being of hidden elderly.

Patients and methods

“Hidden elderly” is a term used to describe older adults who are socially isolated and refuse social participation. This pilot randomized controlled trial recruited 48 older adults aged 60 or above who did not engage in any social activity. They were randomized into tai chi qigong (n=24) and standard care control (n=24) groups. The former group underwent a three-month program of two 60-minute sessions each week, with the socially active volunteers paired up with them during practice. Standard care included regular home visits by social workers. Primary outcomes were assessed by means of the Lubben social network and De Jong Gieveld loneliness scales, and by a revised social support questionnaire. Secondary outcomes were covered by a mental health inventory and the Rosenberg self-esteem scale, and quality of life by using the 12-Item Short Form Health Survey. Data was collected at baseline, and at three and six months thereafter.

Results

The generalized estimating equations model revealed general improvement in outcomes among participants on the tai chi qigong program. In particular, participants reported a significantly greater improvement on the loneliness scale (B=−1.32, 95% confidence interval [CI] −2.54 to −0.11, P=0.033) and the satisfaction component of the social support questionnaire (B=3.43, 95% CI 0.10–6.76, P=0.044) than the control group.

Conclusion

The pilot study confirmed that tai chi qigong with elderly neighborhood volunteers is a safe and feasible social intervention for hidden elderly. Its potential benefits in improving social and psychological health suggest the need for a full-scale randomized controlled trial to reveal its empirical effects.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5221552/

Improve Well-Being with Mindfulness

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Improve Well-Being with Mindfulness

 

By John M. de Castro, Ph.D.

 

“We believe that mindfulness—with its many benefits being increasingly corroborated through an array of scholarly approaches—is reaching a tipping point of being accepted, like physical exercise, as an essential element of well-being.” – Shalini Bahl

 

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. It’s about knowing what is on your mind.” (Jon Kabat-Zinn). It has been shown to be highly related to the health and well-being of the individual. Mindfulness training 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. As a result, mindfulness training has been called the third wave of therapies. In fact, though, little is known about how training improves mindfulness.

 

Neuroticism is considered a personality trait that is a lasting characteristic of the individual. It is characterized by negative feelings, repetitive thinking about the past (rumination), and worry about the future, moodiness and loneliness. It appears to be linked to vulnerability to stress. People who have this characteristic are not happy with life and have a low subjective sense of well-being and recognize that this state is unacceptable. There is some hope for people with high neuroticism as this relatively stable characteristic appears to be lessened by mindfulness training.

 

Well-being and neuroticism are two sides of a coin; one is a pleasant, healthful, and sought after state while the other is its opposite, an unpleasant, unhealthful, and avoided state. It is amazing that so little is known about treating neuroticism and promoting well-being. It is clear that mindfulness training helps with both. But mindfulness is a complex idea and there are many facets to mindfulness. Perhaps a better understanding of the role of these various facets in promoting well-being and treating neuroticism would lead to even better treatments.

 

In today’s Research News article “Dimensions of Mindfulness and Their Relations with Psychological Well-Being and Neuroticism.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1480193735337881/?type=3&theater

or see summary below or view the full text of the study at:

http://link.springer.com/article/10.1007/s12671-016-0645-2

Iani and colleagues investigated the association of five different facets of mindfulness, Observing, Describing, Acting with Awareness, Non-Judging of Experience, and Non-reacting to Experience. They recruited normal adults aged 21 to 84 and had them complete paper and pencil scales of the five facets of mindfulness, 6 facets of neuroticism, including anxiety, anger, depression, self-consciousness, immoderation, and vulnerability, subjective well-being, including satisfaction with life and subjective happiness, and psychological well-being, including 6 facets of self-acceptance, positive relations with others, autonomy, environmental mastery, purpose in life, and personal growth. They then analyzed the associates between these variables.

 

They found that mindfulness in general and in particular describing and acting with awareness were strongly associated with psychological well-being, particularly with autonomy, personal growth, and purpose in life. Hence, the greater the ability to clearly describe experience yet act on it appropriately, the greater the positive functioning in life with autonomy, growth, and purpose. On the other hand, only the mindfulness facets of describing and nonreactivity were significantly correlated with both the subjective well-being facets of satisfaction with life and subjective happiness. So, being able to clearly describe experience yet not over-react to it appears to be very important for feeling good about life and general happiness. Neuroticism, particularly anxiety, depression, and vulnerability, was negatively associated with the mindfulness facets of nonreactivity and nonjudging. In other words, the more the individual does not judge nor over-react to experience the lower the levels of negative feelings.

 

These results are interesting and further refine our understanding of the relationship of mindfulness to well-being and neuroticism. In particular, the ability to function at a high level in life is associated with the ability to clearly describe experience yet act on it appropriately. While, feeling satisfied with life and happy is associated with the ability to clearly describe experience yet not over-react to it. Finally, less negative feelings are associated with the ability to not judge nor over-react to experience.

 

So, cultivate mindfulness in all its facets and have a life that is satisfying and happy, with fewer negative feelings, and functioning with autonomy, growth, and purpose. It is no wonder that mindfulness has become such an important skill for health and well-being in the modern world.

 

“Anxiety, depression, and stress/distress are different components of negative affect. When we combined each component of negative affect, we saw a small and consistent signal that any domain of negative affect is improved in mindfulness programs” – Madhav Goyal

 

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 Twitter @MindfulResearch

 

Study Summary

Iani, L., Lauriola, M., Cafaro, V. et al. Dimensions of Mindfulness and Their Relations with Psychological Well-Being and Neuroticism. Mindfulness (2016). doi:10.1007/s12671-016-0645-2

 

Abstract

In this study we examined whether differences in the habitual use of mindfulness skills were associated with specific well-being and neuroticism aspects. Two hundred eleven volunteers aged 21–84 years completed measures of mindfulness, neuroticism, psychological well-being (PWB), and subjective well-being (SWB). Describing, observing, and acting with awareness (i.e., the mindfulness “what” skills) were positively correlated with personal growth, purpose in life, and autonomy (i.e., the “core” eudaimonic components of PWB). Nonreactivity and nonjudging (i.e., the mindfulness “how” skills) were negatively associated with neuroticism aspects, such as withdrawal (e.g., depression) and volatility (e.g., anger). Describing and nonreactivity were the only mindfulness skills significantly correlated with the SWB measures. Acting with awareness mediated the effect of both withdrawal and volatility on eudaimonic well-being outcomes. Describing had consistent mediation effects across all well-being measures, but only for the withdrawal aspect. Nonreactivity and nonjudging did not mediated withdrawal when considering eudaimonic well-being as outcomes. Mediation effects for nonjudging and nonreactivity were found between volatility and SWB markers as well as between volatility and self-acceptance, environmental mastery, and positive relations with others (i.e., the “other” eudaimonic PWB components). In sum, the mindfulness “what” skills were important for eudaimonic well-being, especially for internalizing individuals. Authors discuss the usefulness of a facet-level analysis of mindfulness for examining incremental validity of some facets over others in accounting for different well-being outcomes measures. Clinical implications are also discussed.

http://link.springer.com/article/10.1007/s12671-016-0645-2

 

Reduce Anxiety and Depression in Hospice with Yoga

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By John M. de Castro, Ph.D.

 

“What yoga has to offer people who are dying is acceptance, not just of death, but also of all the difficult feelings that come with it.” – Molly Kenny

 

Depression is very common in the elderly. The elderly cope with increasing loss of friends and family, deteriorating health, as well as concerns regarding finances on fixed incomes. All of these are legitimate sources of worry. But, no matter how reasonable, the increased worry and anxiety add extra stress that can impact on the elderly’s already deteriorating physical and psychological health. For those nearing the endo of life, emotions become amplified. The knowledge that death is imminent—and the awareness that it is unavoidable—understandably brings intense anxiety and fear. For the elderly in hospice care these issues become amplified. So, clearly ameliorating the depression and anxiety could be highly beneficial to the well-being of the elderly in general and especially those in hospice care.

 

Yoga practice has been shown to have a myriad of psychological and physical health benefits. These include relief of anxiety and depression and yoga has been shown to be safe and effective when applied to the elderly. So, it would seem reasonable to assess the effectiveness of yoga practice for the anxiety and depression present in the elderly in hospice care. In today’s Research News article “Effect of a 12-week yoga therapy program on mental health status in elderly women inmates of a hospice.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1442506282439960/?type=3&theater

or see summary below or view the full text of the study at:

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2017;volume=10;issue=1;spage=24;epage=28;aulast=Ramanathan

Ramanathan and colleagues recruited elderly women in hospice care and randomly assigned them to either a wait-list control group or a yoga practice group. The yoga practice was especially designed for the frail elderly and was carried out in the hospice in a group for 60 min, twice weekly for a period of 12 weeks. The practice included a simple warm-up, breath-body movement coordination practices, static stretching postures, breathing techniques, and relaxation. Before and after the 12-week practice the patients completed self-report measures of anxiety, depression, and self-esteem.

 

They found that the yoga practice produced a significant improvement in the women’s well-being. In particular there was a significant decrease in psychological and somatic anxiety and depression and an increase in self-esteem in the yoga group in comparison to the control group. These are exciting results and indicate that yoga practice is a safe and effective treatment for the anxiety, depression, and self-esteem of women in hospice. This suggests that yoga practice reduces the psychological suffering near the end of life. The increases in self-esteem were particularly large and striking, suggesting that engaging in yoga markedly improved how the women felt about themselves.

 

It should be mentioned that there was not an active control group. So, there is no way of determining if any light exercise could produce similar improvements or if the benefits accrue solely to those engaged in yoga practice. Yoga practice has been shown to decrease aging and improve longevity in older people. An interesting question for future research is to determine if yoga practice might improve longevity in women in hospice. Regardless, reduce anxiety and depression in hospice with yoga.

 

“Yoga is about bringing peace of mind and acceptance through breath and movement. Hospice is about comfort and support at the end of life.  Even when a patient cannot stand or get out of bed, small movements and special breathing techniques can lead to deeper relaxation.” – Sara Culan

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Ramanathan M, Bhavanani AB, Trakroo M. Effect of a 12-week yoga therapy program on mental health status in elderly women inmates of a hospice. Int J Yoga [serial online] 2017 [cited 2016 Nov 23];10:24-8. Available from: http://www.ijoy.org.in/text.asp?2017/10/1/24/186156

 

Aim and Objectives: This study was undertaken to evaluate the effectiveness of yoga on the mental health status of elderly women inmates residing in a hospice in Puducherry.
Materials and Methods: Forty elderly women were randomly divided into yoga and wait-listed control group. A yoga therapy program of 60 min was given twice a week for 12 weeks. This protocol was specially designed for senior citizens, keeping in mind their health status and physical limitations that included simple warm-up and breath-body movement coordination practices (jathis and kriyas), static stretching postures (asanas), breathing techniques (pranayamas), and relaxation. Hamilton anxiety scale for measuring anxiety, Hamilton rating scale for depression, and Rosenberg self-esteem scale to measure self-esteem were administered to both groups before and after the 12-week study period. Data were assessed for normality, and appropriate parametric and nonparametric statistical methods were applied for intra- and inter-group comparisons.
Results: Overall, intra- and inter-group comparison of prepost data showed statistically significant (P < 0.001) differences for all three parameters. There was an overall improvement in the scores indicating decreased levels of depression and anxiety coupled with an increase in the level of self-esteem after the yoga therapy program.
Discussion: The influence of yoga in the reduction of depression and anxiety scores and improvement in self-esteem scores in elderly women subjects is evident from this study. As reported in earlier studies, this may be attributed to changes in central neurotransmitters such as gamma-aminobutyric-acid coupled with increased parasympathetic tone and decreased sympatho-adrenal activity.
Conclusion: It is recommended that yoga should be a part of health-care facilities for elderly as it can enhance the quality of life by improving their overall mental health status. It could provide a healthy and positive alternative from depressing negative thoughts, and give them a sense of purpose and hope.

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2017;volume=10;issue=1;spage=24;epage=28;aulast=Ramanathan

Increase Overall Mindfulness and Mental Health with Mindfulness Practice

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Mindfulness growth2 Kiken

 

By John M. de Castro, Ph.D.

 

“Studies show that the ways we intentionally shape our internal focus of attention in mindfulness practice induces a state of brain activation during the practice. With repetition, an intentionally created state can become an enduring trait of the individual as reflected in long-term changes in brain function and structure.” – Daniel Siegel

 

 “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally. It’s about knowing what is on your mind.” (Jon Kabat-Zinn). It has been shown to be highly related to the health and well-being of the individual. Mindfulness training 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. As a result, mindfulness training has been called the third wave of therapies. In fact, though, little is known about how training improves mindfulness.

 

It is amazing that so little is known about the development of mindfulness, given its effectiveness and increasing popularity. It is important to understand how it develops and what affects that development in order to optimize its use. In today’s Research News article “From a state to a trait: Trajectories of state mindfulness in meditation during intervention predict changes in trait mindfulness.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1291374517553138/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404745/

Kiken and colleagues study the development of mindfulness during 8-weeks of Mindfulness-Based Stress Reduction (MBSR) training. MBSR includes meditation, body scan, and yoga training. They measured the enduring tendency toward being mindful, called trait mindfulness, and also psychological distress before and after the 8-weeks of training. They also measured the individuals’ immediate states of mindfulness each week.

 

They found that mindfulness significantly increased in a linear fashion over the 8-weeks of training and simultaneously psychological distress decreased. In addition, trait mindfulness increased from the beginning to the end of training indicating that the training increased the enduring tendency to be mindful. This is important as it indicates that MBSR training doesn’t just produce momentary changes in mindfulness but produces lasting changes. Individual participants differed in how rapidly they increased mindfulness during training. Kiken and colleagues used a sophisticated statistical technique called Latent Growth Curve Analysis to investigate if these differences were responsible for differences in the change in trait mindfulness. They found that participants who increased in state mindfulness fastest over the 8-weeks ended up having the greatest increase in trait mindfulness and decrease in psychological distress.

 

These results are significant and interesting. They clearly show that Mindfulness-Based Stress Reduction (MBSR) training increases mindfulness weekly over the program and these increases are significantly related to increases in the enduring tendency to be mindful, trait mindfulness, and to decreases in psychological distress. In other words, the momentary changes in mindfulness are translated over time into more permanent changes in mindfulness and psychological health.

 

So, increase overall mindfulness and mental health with mindfulness practice.

 

“There is more than one way to practice mindfulness, but the goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgment. This allows the mind to refocus on the present moment. All mindfulness techniques are a form of meditation.” – Harvard Health Guide

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Kiken, L. G., Garland, E. L., Bluth, K., Palsson, O. S., & Gaylord, S. A. (2015). From a state to a trait: Trajectories of state mindfulness in meditation during intervention predict changes in trait mindfulness. Personality and Individual Differences, 81, 41–46. http://doi.org/10.1016/j.paid.2014.12.044

 

 

Abstract

Theory suggests that heightening state mindfulness in meditation practice over time increases trait mindfulness, which benefits psychological health. We prospectively examined individual trajectories of state mindfulness in meditation during a mindfulness-based intervention in relation to changes in trait mindfulness and psychological distress. Each week during the eight-week intervention, participants reported their state mindfulness in meditation after a brief mindfulness meditation. Participants also completed pre- and post-intervention measures of trait mindfulness and psychological symptoms. Tests of combined latent growth and path models suggested that individuals varied significantly in their rates of change in state mindfulness in meditation during the intervention, and that these individual trajectories predicted pre-post intervention changes in trait mindfulness and distress. These findings support that increasing state mindfulness over repeated meditation sessions may contribute to a more mindful and less distressed disposition. However, individuals’ trajectories of change may vary and warrant further investigation.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404745/

 

Improve Psychological Well Being with Commitment to Yoga Practice

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By John M. de Castro, Ph.D.

 

“A common factor in the healing effect of yoga for all of these issues is its ability to develop increased awareness of the body and its inner sensations- called “interoception”–which is central to emotion awareness and emotion regulation and to self-regulation in general.” – Frank Schwoeri

 

Therapists have known for years that in order for therapy to be effective, the client must be committed to the therapy. In fact, many argue that fees are necessary in order to insure that the individual is fully committed to the therapeutic process. Yoga practice has been shown to be beneficial for the physical, psychological, spiritual, and medical health of the individual and has been suggested to be a therapy for deficiencies in these realms. It would seem reasonable, then, to hypothesize that the effectiveness of yoga practice would be related to the degree of commitment that the individual has to the practice.

 

In today’s Research News article “The relationship between yoga involvement, mindfulness and psychological well-being.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1274178485939408/?type=3&theater

or below, Gaiswinkler and Unterrainer performed an on-line recruitment of yoga practitioners and a comparison group of practitioners of a variety of gym based exercises including aerobics, pilates, etc. They measured mindfulness, psychiatric symptoms, and spiritual well-beingThey also measured yoga immersion with a 10-question scale containing questions like “The wisdom of yoga affects my way of seeing things in everyday life” or “By practicing yoga I can concentrate better.”

 

They found, not surprisingly, that yoga immersion was highly related to the duration and frequency of yoga practice. In addition, the higher the yoga immersion the higher the scores on mindfulness, and spiritual well-being and the lower the scores on psychiatric symptoms. Comparing the yoga practitioners at different levels of immersion to the control exercise group revealed that the highly immersed yoga practitioners were significantly higher in mindfulness and spiritual well-being, including forgiveness, hope, meaning, and connectedness. They were also significantly lower in psychiatric symptoms including depression, anxiety, and somatization (bodily symptoms).

 

These results suggest that commitment to yoga is important for the psychological and spiritual well-being of the practitioner. It should be kept in mind, however, that the study was correlational which does not allow for a causal conclusion. It is possible that the types of people who become committed to yoga practice are also the people who have high levels of psychological and spiritual well-being, or that being psychologically and spiritually healthy allows the individual to deeply immerse themselves in yoga practice. In addition, since immersion in yoga was highly correlated with the amount of practice, the significant variable might have been the amount of practice and not the commitment. After all, it would be expected that the more the individual practiced the greater the effectiveness of the practice. It should also be noted that the control, exercise, group were not similarly measured for commitment to their exercise. So, it was not possible to determine if commitment per se was important or that it was specific to yoga practice. Hence, the results are promising, but further research is necessary to elucidate the nature of the connection of immersion in yoga to its benefits.

 

“Yoga is thought of by many as a way of life. It is practiced not only for stress management but also for good physical and mental health and to live in a more meaningful way. Yoga is a system of healing and self-transformation based in wholeness and unity. The word yoga itself means to “yoke” — to bring together. It aims to integrate the diverse processes with which we understand the world and ourselves. It touches the physical, psychological, spiritual, and mental realms that we inhabit. Yoga recognizes that without integration of these, spiritual freedom and awareness, or what the yogis call “liberation,” cannot occur.” – Mahjabeen Hassan

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Gaiswinkler L, Unterrainer HF. The relationship between yoga involvement, mindfulness and psychological well-being. Complement Ther Med. 2016 Jun;26:123-7. doi: 10.1016/j.ctim.2016.03.011. Epub 2016 Mar 17.

 

Highlights

  • Newly developed Yoga Immersion scale reliably measures the amount of yoga involvement.
  • Individuals highly involved in yoga practice exhibit reduced mood pathology.
  • Enhanced yoga involvement is linked with increased mindfulness and spirituality.

Abstract

Objectives: The aim of this study was to examine how different levels of yoga involvement are related to different parameters of mental health and illness.

Design and setting: A total sample of 455 participants (410 females) were investigated by means of an internet survey. 362 yoga practitioners (327 females) rated their degree of yoga involvement on the Yoga Immersion Scale. A control group was comprised of 93 gymnastics practitioners (83 females).

Main outcome measures: All participants completed the Multidimensional Inventory for Religious/Spiritual Well-Being, the Freiburger Mindfulness Inventory and the Brief Symptom Inventory for psychiatric symptoms.

Results: Highly involved yoga practitioners exhibited a significantly increased amount of mindfulness and religious/spiritual well-being (both p < 0.01) and lower psychiatric symptoms such as depression (p < 0.01) compared to those who were only marginally/moderately yoga-involved or who were in the gymnastics control group.

Conclusions: In accordance with the literature, yoga practice might have its biggest impact on mental health when it is part of a practitioner’s worldview. Further research focusing on the impact of yoga involvement in clinical groups is encouraged.

 

Relax with Slower Breathing with Meditation

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By John M. de Castro, Ph.D.

 

“We often assume breathing is just a natural skill; everyone knows how to inhale and exhale. But breathing is a miracle. Being aware of our breath not only helps us manage the difficulties in everyday life, it also helps develop our wisdom and compassion. We can sit and breathe, but it is just as important to practice mindful breathing while we are moving. Life is a path, but life is not about getting to a certain place.” – Thich Nhat Hanh

 

Breathing is essential for life and generally occurs automatically. It’s easy to take for granted as it’s been there our entire lives. Nevertheless, we become more aware of it when it varies with circumstances, such as when we exercise and also in emotional states, especially fear and anxiety. But we rarely notice it during everyday ongoing life. Yet, its characteristics are associated with our state of well-being. Slow deep breathing is characteristic of a healthy relaxed state.

 

Meditators have been trained to pay attention to and even focus on breathing. Meditation produces a relaxed state and during meditation, respiration slows and deepens. Meditation also, promotes health and well-being. All this would predict that meditation practice would result in slower deeper breathing in the individual even when they are not meditating. In today’s Research News article “Long-term mindfulness training is associated with reliable differences in resting respiration rate.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1272710419419548/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895172/

Wielgosz and colleagues examine this question. They compared the resting respiration rates of long-term meditators to a matched group of non-meditators and found that the meditators had significantly lower respiration rates (11%) than the controls. They further explored the lower respiration rates in meditators and found that it was significantly related to the total number of hours that these practitioners had spent on meditation retreats and not to the hours spent in daily practice.

 

These are interesting results that suggest that long-term meditation practice that includes meditation retreats is associated with lower respiration rates. These lower rates, in turn, suggest that there was an improvement in the overall well-being of the practitioners. Meditation retreats allow for extended periods of calm and quiet that are unavailable during everyday life with all its demands and stressors. It is possible that these extended periods are necessary to have an overall sustained reduction in respiration rates and the suggested improvement in overall well-being. This clearly suggests that including retreats in a meditation practice is very important.

 

It needs to be kept in mind that causation cannot be determined in this study. It is possible that people who engage in long-term meditation and attend meditation retreats are characteristically calmer people who had lower respiration rates even before initiating meditation practice. It will require a study where baselines are established before a meditation practice is commenced and then randomly assigning volunteers to either meditation practice with or without retreats or to a no-meditation condition.

 

Regardless, relax with slower breathing with meditation.

 

“Our breathing is a stable solid ground that we can take refuge in. Regardless of our internal weather- our thoughts, emotions and perceptions- our breathing is always with us like a faithful friend. Whenever we feel carried away, or sunken in a deep emotion, or scattered in worries and projects, we return to our breathing to collect and anchor our mind.” – Plum Village

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Wielgosz, J., Schuyler, B. S., Lutz, A., & Davidson, R. J. (2016). Long-term mindfulness training is associated with reliable differences in resting respiration rate. Scientific Reports, 6, 27533. http://doi.org/10.1038/srep27533

 

Abstract

Respiration rate is known to correlate with aspects of psychological well-being, and attention to respiration is a central component of mindfulness meditation training. Both traditional contemplative systems and recent empirical evidence support an association between formal mindfulness practice and decreased respiration rate. However, the question of whether long-term mindfulness training is associated with stable, generalized changes in respiration has yet to be directly investigated. We analyzed respiration patterns across multiple time points, separated by two months or more, in a group of long-term mindfulness meditation practitioners (LTMs, n = 31) and a matched group of non-meditators (Controls, n = 38). On average, LTMs showed slower baseline respiration rate (RR) than Controls. Among LTMs, greater practice experience was associated with slower RR, independently of age and gender. Furthermore, this association was specific to intensive retreat practice, and was not seen for routine daily practice. Full days of meditation practice did not produce detectable changes in baseline RR, suggesting distal rather than immediate effects. All effects were independent of physiological characteristics including height, weight, body-mass index and waist-hip ratio. We discuss implications for continued study of the long-term effects of mindfulness training on health and well-being.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895172/

 

Meditation Improves Longevity by Producing a Healthier Relationship with Existence

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By John M. de Castro, Ph.D.

 

“Theories differ as to how meditation might boost telomeres and telomerase, but most likely it reduces stress. The practice involves slow, regular breathing, which may relax us physically by calming the fight-or-flight response. It probably has a psychological stress-busting effect too. Being able to step back from negative or stressful thoughts may allow us to realize that these are not necessarily accurate reflections of reality but passing, ephemeral events. It also helps us to appreciate the present instead of continually worrying about the past or planning for the future.” – Jo Marchant

 

One of the most exciting findings in molecular biology in recent years was the discovery of the telomere. This is a component of the DNA molecule that is attached to the ends of the strands. Recent genetic research has suggested that the telomere and its regulation is the biological mechanism that produces aging. It has been found that the genes, coded on the DNA molecule, govern cellular processes in our bodies. One of the most fundamental of these processes is cell replication. Cells are constantly turning over. Dying cells or damaged are replaced by new cells. The cells turn over at different rates but most cells in the body are lost and replaced between every few days to every few months. Needless to say we’re constantly renewing ourselves.

 

As we age the tail of the DNA molecule called the telomere shortens. When it gets very short cells have a more and more difficult time reproducing and become more likely to produce defective cells. On a cellular basis this is what produces aging. As we get older the new cells produced are more and more defective. The shortening of the telomere occurs each time the cell is replaced. So, slowly as we age it gets shorter and shorter. This has been called a “mitotic clock.” This is normal. But, telomere shortening can also be produced by oxidative stress, which can be produced by psychological and physiological stress. This is mediated by stress hormones and the inflammatory response. So, chronic stress can accelerate the aging process. In other words, when we’re chronically stressed we get older faster.

 

Fortunately, there is a mechanism to protect the telomere. There is an enzyme in the body called telomerase that helps to prevent shortening of the telomere. It also promotes cell survival and enhances stress-resistance.  Research suggests that processes that increase telomerase activity tend to slow the aging process by protecting the telomere.  One activity that seems to increase telomerase activity and protect telomere length is mindfulness practice. Hence, engaging in mindfulness practices may protect the telomere and thereby slow the aging process. This predicts that long-term meditators will have longer telomeres than non-meditators of comparable ages.

 

In today’s Research News article “Zen meditation, Length of Telomeres, and the Role of Experiential Avoidance and Compassion.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1259746207382636/?type=3&theater

or below.

Alda and colleagues investigated this idea and extended it by looking at what psychological changes might be produced by meditation that act to protect the telomere. They recruited long-term meditators (at least 10 years of continuous practice) and a group of age, gender, and life-style matched control participants. They were assessed for telomere length, mindfulness, health, psychiatric issues, experiential avoidance, self-compassion, anxiety and depression.

 

They found that the expert meditators had nearly 10% longer telomeres than the comparison group. The expert meditators also had significantly higher mindfulness, resilience, satisfaction with life, subjective happiness, self-compassion, humanity, and lower experiential avoidance, anxiety, and depression. Using a sophisticated statistical technique (Stepwise multiple regression) they found that telomere length was longer with younger age, lower experiential avoidance (avoiding emotions and the present moment), and higher humanity (seeing one’s failures as due to their humanity).

 

These are interesting and important findings. They replicate the previous findings that meditation practice is associated with longer telomeres. This suggests that meditation may increase healthfulness and longevity. They also suggest that the important effects of meditation for increasing telomere length are increasing emotion regulation, focus on the present moment, and understanding one’s human fallibility. In other words, it appears that meditation helps the individual have a healthier relationship with their lives and existence and this improves the biological markers of health and longevity.

 

It should be kept in mind that these results are correlational, only documenting associations. They do not demonstrate that meditation caused the differences in telomeres. But, previous research has manipulated the amount of meditation and found that it did indeed produce longer telomeres. It is reasonable to conclude that the relationships seen by Alda and colleagues are reflective of this causal process.

 

So, meditate to improve longevity by producing a healthier relationship with existence.

 

“We already know that psychosocial interventions like mindfulness meditation will help you feel better mentally, but now for the first time, we have evidence that they can also influence key aspects of your biology,” – Linda Carlson

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Alda M, Puebla-Guedea M, Rodero B, Demarzo M, Montero-Marin J, Roca M, Garcia-Campayo J. Zen meditation, Length of Telomeres, and the Role of Experiential Avoidance and Compassion. Mindfulness (N Y). 2016;7:651-659. Epub 2016 Feb 22.

 

 

Abstract

Mindfulness refers to an awareness that emerges by intentionally focusing on the present experience in a nonjudgmental or evaluative manner. Evidence regarding its efficacy has been increasing exponentially, and recent research suggests that the practice of meditation is associated with longer leukocyte telomere length. However, the psychological mechanisms underlying this potential relationship are unknown. We examined the telomere lengths of a group of 20 Zen meditation experts and another 20 healthy matched comparison participants who had not previously meditated. We also measured multiple psychological variables related to meditation practice. Genomic DNA was extracted for telomere measurement using a Life Length proprietary program. High-throughput quantitative fluorescence in situ hybridization (HT-Q-FISH) was used to measure the telomere length distribution and the median telomere length (MTL). The meditators group had a longer MTL (p = 0.005) and a lower percentage of short telomeres in individual cells (p = 0.007) than those in the comparison group. To determine which of the psychological variables contributed more to telomere maintenance, two regression analyses were conducted. In the first model, which applied to the MTL, the following three factors were significant: age, absence of experiential avoidance, and Common Humanity subscale of the Self Compassion Scale. Similarly, in the model that examined the percentage of short telomeres, the same factors were significant: age, absence of experiential avoidance, and Common Humanity subscale of the Self Compassion Scale. Although limited by a small sample size, these results suggest that the absence of experiential avoidance of negative emotions and thoughts is integral to the connection between meditation and telomeres.

 

Mindfulness Improves Health in Primary Care

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By John M. de Castro, Ph.D.

 

“people who have battled with health problems for years find relief through accepting and working with their condition in a new way, dropping the desperate struggle to make things different from how they are. Mindfulness training makes it possible for a different kind of healing to take place, creating an open space of awareness from which people can start choosing to live well, as best they can, even with a serious illness.” – Goguen-Hughes

 

Mindfulness training has taken its place in healthcare as a primary treatment or in combination with more traditional treatments for a wide variety of health issues. Most of the studies of these medical applications of mindfulness recruit patients who have been diagnosed with specific disorders. But, primary care physicians see patients with a mix of complaints that they treat and don’t require referral to a specialist. This raises the question of generalizability. It mindfulness training helpful for the heterogeneous kind of patients seen by primary care practitioners?

 

In today’s Research News article “The Efficacy of Mindfulness-Based Interventions in Primary Care: A Meta-Analytic Review.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1256377754386148/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4639383/

Demarzo and colleagues reviewed the published studies employing mindfulness training for patients recruited from primary care physicians. They found that the appropriate literature was sparse with only 6 randomized controlled trials reported. But the results were rather consistent. Mindfulness training groups compared to randomly assigned control groups had significantly improved general health, psychological health, and quality of life. These benefits of the training were maintained, albeit at generally lower levels, 6-months after the conclusion of training.

 

Hence, they found that the small number of published research studies available report that mindfulness training improves health and well-being in patients treated by primary care providers. It makes sense that since mindfulness training appears to be effective for the individual conditions that it would also be effective for a mixed group of patients with these disorders. But, the patients treated in primary care generally have milder disorders. It is reassuring that mindfulness training is effective over a range of illness intensities.

 

How can mindfulness training be affective over such a wide range of physical and psychological illnesses at a wide range of intensities? I am not aware of any other treatment that even comes close to this widespread applicability. It is not known exactly how mindfulness training affects all of these conditions, but certain effects of the training appear to be helpful with almost any condition. In particular, the ability of mindfulness training to reduce the psychological and physiological responses to stress would ameliorate the exacerbation of the disorders produced by stress. Mindfulness training also appears to strengthen the immune system and reduce the inflammatory response, which would be helpful in preventing or fighting off many illnesses. Finally, the ability of mindfulness training to focus the individual on the present moment and reduce thinking about the past and future would reduce, anxiety, worry, and rumination which contribute to many psychological problems.

 

Mindfulness training is not a panacea. But, it is ubiquitously applicable and helpful to most patients. So, improve the health of patients in primary care with mindfulness.

 

“In fact, the health effects of meditation can be even more dramatic — a matter of life and death. Williams points to a National Institutes of Health study that showed a 23 percent decrease in mortality, a 30 percent decrease in death due to cardiovascular problems and a big decrease in cancer mortality as well. “This effect is equivalent to discovering an entirely new class of drugs (but without the inevitable side effects).” – Mark Williams

 

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

 

Study Summary

Demarzo, M. M. P., Montero-Marin, J., Cuijpers, P., Zabaleta-del-Olmo, E., Mahtani, K. R., Vellinga, A., … García-Campayo, J. (2015). The Efficacy of Mindfulness-Based Interventions in Primary Care: A Meta-Analytic Review. Annals of Family Medicine, 13(6), 573–582. http://doi.org/10.1370/afm.1863

 

Abstract

PURPOSE: Positive effects have been reported after mindfulness-based interventions (MBIs) in diverse clinical and nonclinical populations. Primary care is a key health care setting for addressing common chronic conditions, and an effective MBI designed for this setting could benefit countless people worldwide. Meta-analyses of MBIs have become popular, but little is known about their efficacy in primary care. Our aim was to investigate the application and efficacy of MBIs that address primary care patients.

METHODS: We performed a meta-analytic review of randomized controlled trials addressing the effect of MBIs in adult patients recruited from primary care settings. The PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-Analyses) and Cochrane guidelines were followed. Effect sizes were calculated with the Hedges g in random effects models.

RESULTS: The meta-analyses were based on 6 trials having a total of 553 patients. The overall effect size of MBI compared with a control condition for improving general health was moderate (g = 0.48; P = .002), with moderate heterogeneity (I2 = 59; P <.05). We found no indication of publication bias in the overall estimates. MBIs were efficacious for improving mental health (g = 0.56; P = .007), with a high heterogeneity (I2 = 78;P <.01), and for improving quality of life (g = 0.29; P = .002), with a low heterogeneity (I2 = 0; P >.05).

CONCLUSIONS: Although the number of randomized controlled trials applying MBIs in primary care is still limited, our results suggest that these interventions are promising for the mental health and quality of life of primary care patients. We discuss innovative approaches for implementing MBIs, such as complex intervention and stepped care.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4639383/

 

Improve Well-Being with Menstrual Disorder with Yoga Nidra

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By John M. de Castro, Ph.D.

 

“The ancient practice of yoga nidra, also known as yogic sleep, is a meditative practice that results in conscious deep sleep. Current research suggests that yoga nidra can help relieve menstrual problems, diabetes symptoms and post-traumatic stress disorder (PTSD).” – Elaine Gavalas

 

Menstrual disorders are associated with disruptive physical and/or emotional symptoms just before and during menstruation, including heavy bleeding, missed periods and unmanageable mood swings. Symptoms can include abnormal uterine bleeding, which may be abnormally heavy or absent or occurs between periods, painful menstrual periods, premenstrual syndrome, or premenstrual dysphonic disorder (depression). These disorders are all very common and most women experience some of these symptoms sometime during their premenopausal years, while around 20% experience them throughout their fertile years.

 

Yoga has documented benefits for the individual’s psychological and physical health and well-being. It has also been shown to improve menstrual problems. Yoga, however, consists of a number of components including, poses, breathing exercises, yoga nidra (meditation), concentration, and philosophy/ethics.  So, it is difficult to determine which facet or combination of facets of yoga are responsible for which benefit. Hence, it is important to begin to test each component in isolation to determine its effects.

 

In today’s Research News article “Psycho-Biological Changes with Add on Yoga Nidra in Patients with Menstrual Disorders: a Randomized Clinical Trial.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1255064667850790/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4794540/

Rani and colleagues randomly assigned women who displayed menstrual disorders for more than 6-months to either a yoga Nidra or treatment as usual group. Yoga nidra is generally practiced while lying on the back on a mat on the floor with the arms out at the sides and the palm facing up. This is the what’s known as the corpse pose in yoga. It is generally a deep guided meditation practice. It usually begins with a systematic body scan meditation and then moves into a deep meditative state. The most easily observable effect of the yoga nidra practice is the extremely deep relaxation of the nervous system and healing of the body by allowing it the rest and recharge it usually lacks in our all too busy lifestyles. Yoga nidra produces a state of deep relaxation and sedation without the individual actually going to sleep.

 

At baseline Rani and colleagues measured psychological general well-being, and a variety of hormone levels. The yoga nidra group then received 30-35-minute yoga nidra, 5 days per week for 3 months and practiced at home for the subsequent 3 months. Measurements were then repeated at the end of the 6-month program. Control participants received their normal medical treatments during the 6-month period. They found that the yoga Nidra group showed significant improvements in anxiety, depression, positive well-being, general health, and vitality while the control group did not. Similarly, they found that the yoga Nidra group had significant decreases in 4 hormone levels; thyroid-stimulating hormone, follicle-stimulating hormone, luteinizing hormone, and prolactin. Hence, yoga Nidra produced positive benefits for psychological well-being and also for endocrine (hormonal) function.

 

These are exciting findings. Yoga Nidra practice improved psychological well-being in women with menstrual disorder. Yoga practice and meditation practice have these same benefits for practitioners. But, it’s interesting that these psychological benefits can be produced by yoga nidra practice alone. The findings of decreased hormone levels are significant. Pituitary hormones, follicle stimulating hormone, luteinizing hormones, prolactin and thyroid hormones are very much involved in the menstrual cycle and are required for normal development of ova. Yoga Nidra practice may be helping with menstrual disorder by producing better regulation of these crucial hormones. Future research will be required to investigate this idea.

 

It is important to note that the control group did not receive any new active treatment. It is possible that the effects observed were not due to yoga Nidra, but to the expectations of the participants that the yoga nidra would improve their disorder. It will be important for future research to include and active or placebo control condition.

 

Regardless, the results suggest that well-being can be improved in women with menstrual disorder with yoga nidra.

 

“Yoga nidra for me is like a ‘super nap’ that recharges me in no time. It is a complete rejuvenation package – a must to relieve ourselves of daily stress in today’s busy world.” – Pritika Nair

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Rani, K., Tiwari, S. C., Kumar, S., Singh, U., Prakash, J., & Srivastava, N. (2016). Psycho-Biological Changes with Add on Yoga Nidra in Patients with Menstrual Disorders: a Randomized Clinical Trial. Journal of Caring Sciences,5(1), 1–9. http://doi.org/10.15171/jcs.2016.001

 

Abstract

Introduction: Menstrual disorders are common problems among women in the reproductive age group. Yuga interventions may decrease the physical and psychological problems related to menstrual disorders. The present study was aimed to assess the effect of Yoga Nidra on psychological problems in patients with menstrual disorders.

Methods: A total number of 100 women recruited from the department of obstetrics and gynecology and were then randomly allocated into two groups: a) intervention received yogic intervention and medication for 6 month, and b) control group received no yogic intervention and they only received prescribed medication). Psychological General Well-Being Index (PGWBI) and hormonal profile were assessed at the time of before and after six months on both groups.

Results: The mean score of anxiety, depression, positive well-being, general health, and vitality scores, as well as hormonal levels, in posttest were significantly different in intervention group as compared with pretest. But there was no significant difference in control group.

Conclusion: Yoga Nidra can be a successful therapy to overcome the psychiatric morbidity associated with menstrual irregularities. Therefore, Yogic relaxation training (Yoga Nidra) could be prescribed as an adjunct to conventional drug therapy for menstrual dysfunction.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4794540/