Improve Chronic Neck Pain with Yoga

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Improve Chronic Neck Pain with Yoga

 

By John M. de Castro, Ph.D.

 

“yoga may be an effective treatment for people dealing with chronic neck pain, and that it may also result in improved psychological effects.” – Nicole Joseph

 

We all have to deal with pain. It’s inevitable, but hopefully mild and short lived. But, for many, pain is a constant in their lives. The most common forms of chronic pain are back and neck pain. Neck pain is the number three cause of chronic pain; affecting more than a quarter of Americans.

There is a myriad of causes for chronic neck pain, including something as simple as improper positioning while sleeping, or even sitting or standing with bad posture. It can also occur due to injuries, accidents, heavy lifting or other spinal issues.

 

Just as there are many different causes there are also a plethora of treatments for neck pain. The most common is the use of drugs, including over –the-counter pain relievers and at times opiates. These are helpful but have limited effectiveness and opiates can lead to addiction and even death. Sometimes the pain can lead to surgical interventions that can be costly and are not always effective. So, alternative treatments such as acupuncture have also been used with some success. Physical therapy and chiropractic care have also been shown to be effective. Mindfulness practices, in general, are effective in treating pain and specific practices such as yoga can be effective for the relief of chronic low-back pain.  Many forms of yoga focus on the proper alignment of the spine, which could directly address the source of neck pain for many individuals.

 

There has been a considerable amount of research on the effects of yoga practice on chronic neck pain. So, it makes sense to step back and summarize what has been discovered. In today’s Research News article “Effects of yoga on patients with chronic nonspecific neck pain: A PRISMA 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/PMC6407933/ ), Li and colleagues review, summarize, and perform a meta-analysis of the 10 published randomized controlled trials of the application of yoga practice for chronic neck pain.

 

They report that the published research found that yoga practice significantly reduced neck pain and neck pain related disability in comparison to other exercises except Pilates which produced an equivalent relief of pain and disability. These studies also found that yoga practice significantly improved the range of motion in the neck, the physical and mental quality of life, anxiety, and depression. They summarized only on short-term studies. But there were 3 studies that found significant improvements in the chronic neck pain patients that were still present 3 month later.

 

Hence, the published controlled research studies found that yoga practice was safe and effective for the treatment of chronic neck pain with suggestions that the benefits are long lasting. These are very promising results that suggest that yoga practice should be recommended for the treatment of patients with chronic neck pain, relieving the pain and disability, improving motion, quality of life, and mood.

 

So, improve chronic neck pain with yoga.

 

“yoga might enhance both the toning of muscles and releasing of muscle tension. Relaxation responses, therefore, could reduce stress related muscle tension and modify neurobiological pain perception. . .  lyengar yoga can be a safe and effective treatment option for chronic neck pain.” – Science Daily

 

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., Li, S., Jiang, J., & Yuan, S. (2019). Effects of yoga on patients with chronic nonspecific neck pain: A PRISMA systematic review and meta-analysis. Medicine, 98(8), e14649.

 

Abstract

Background:

Chronic nonspecific neck pain (CNNP) has a high prevalence and is more common among younger people. Clinical practice suggests that yoga is effective in relieving chronic pain.

Objectives:

This meta-analysis aimed to quantitatively summarize the efficacy of yoga for treating CNNP.

Data sources:

We searched for trials in the electronic databases from their inception to January 2019. English databases including PubMed, MEDLINE, Cochrane Library, Embase, Scopus, the Cochrane Central Register of Controlled Trials, and Ind Med; Chinese databases including China National Knowledge Infrastructure (CNKI), WanFang Database, and VIP Information. We also conducted a manual search of key journals and the reference lists of eligible papers to identify any potentially relevant studies we may have missed. We placed no limitations on language or date of publication.

Study eligibility criteria:

We included only randomized controlled trials (RCTs) and q-RCTs evaluating the effects of yoga on patients with CNNP. The primary outcomes for this review were pain and disability, and the secondary outcomes were cervical range of motion (CROM), quality of life (QoL), and mood.

Participants and interventions:

Trails that examined the clinical outcomes of yoga intervention in adults with CNNP compared with those of other therapies except yoga (e.g., exercise, pilates, usual care, et al) were included.

Study appraisal and synthesis methods:

Cochrane risk-of-bias criteria were used to assess the methodological quality, and RevMan 5.3 software was used to conduct the meta-analysis.

Results:

A total of 10 trials (n = 686) comparing yoga and interventions other than yoga were included in the meta-analysis. The results show that yoga had a positive effects on neck pain intensity (total effect: SMD = −1.13, 95% CI [−1.60, −0.66], Z = 4.75, P < .00001), neck pain-related functional disability (total effect: SMD = −0.92, 95% CI [−1.38, −0.47], Z = 3.95, P < .0001), CROM (total effect: SMD = 1.22, 95% CI [0.87, 1.57], Z = 6.83, P < .00001), QoL (total effect: MD = 3.46, 95% CI [0.75, 6.16], Z = 2.51, P = .01), and mood (total effect: SMD = −0.61, 95% CI [−0.95, −0.27], Z = 3.53, P = .0004).

Conclusions and implications of key findings:

It was difficult to make a comprehensive summary of all the evidence due to the different session and duration of the yoga interventions, and the different outcome measurement tools in the study, we draw a very cautious conclusion that yoga can relieve neck pain intensity, improve pain-related function disability, increase CROM, improve QoL, and boost mood. This suggests that yoga might be an important alternative in the treatment of CNNP.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6407933/

 

Improved Executive Attention with Mindfulness is Mediated by Brain Processing

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Improved Executive Attention with Mindfulness is Mediated by Brain Processing

 

By John M. de Castro, Ph.D.

 

“With practice, we can strengthen the part of our brain that helps focus and sustain attention. Building that strength has enormous payoffs in performance, relationships and a sense of well-being.” – Laurie Cameron

 

One of the primary effects of mindfulness training is an improvement in the ability to pay attention to the task at hand and ignore interfering stimuli. This is an important consequence of mindfulness training and produces improvements in thinking, reasoning, and creativity. The importance of heightened attentional ability to the individual’s ability to navigate the demands of complex modern life cannot be overstated. It helps in school, at work, in relationships, or simply driving a car. As important as attention is, it’s surprising that little is known about the mechanisms by which mindfulness improves attention

 

There is evidence that mindfulness training improves attention by altering the brain. It appears That mindfulness training increases the size, connectivity, and activity of areas of the brain that are involved in paying attention. A common method to study the activity of the nervous system is to measure the electrical signal at the scalp above brain regions. Changes in this activity are measurable with mindfulness training.

 

One method to observe attentional processing in the brain is to measure the changes in the electrical activity that occur in response to specific stimuli. These are called event-related potentials or ERPs. The signal following a stimulus changes over time. The fluctuations of the signal after specific periods of time are thought to measure different aspects of the nervous system’s processing of the stimulus. The P3 response in the evoked potential (ERP) is a positive going electrical response occurring between a 2.5 to 5 tenths of a second following the target stimulus presentation. The P3 component is thought to reflect attentional processing.

 

In today’s Research News article “). Clarifying the relationship between mindfulness and executive attention: A combined behavioral and neurophysiological study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6374600/), Lin and colleagues recruited female college students who did not have a mindfulness practice and measured their trait mindfulness and tested them for attention with a flanker task where the participant had to respond to a stimulus and ignore irrelevant but distracting material. During the task the Electroencephalogram (EEG) was recorded and the brain electrical response to the stimulus recorded (ERP).

 

They found that the higher the level of the student’s mindfulness the better they performed on the flanker task, indicating better executive attention. Also, the higher the level of mindfulness, the smaller the P3 component in the event-related potential (ERP) when highly distracting flanker material was present. Mediation analysis revealed that mindfulness was associated by better performance both directly by being associated with fewer errors and also indirectly by being associated with a smaller P3 component in the ERP which, in turn, was associated with fewer errors.

 

These results suggest that mindfulness is associated with better executive attention allowing the individual to better ignore distractions. It appears to do so in two ways, directly and also by influencing a brain mechanism that heightens attention. This is an important benefit of mindfulness as better attentional ability is important for virtually every aspect of life from school performance to social interactions. This study suggests that a brain mechanism may, in part, be responsible for this important benefit of mindfulness.

 

Hence, improved executive attention with mindfulness is mediated by brain processing.

 

“Being able to exercise focused attention simply means being able to direct your attention, becoming aware if your mind has wandered, and then being able to redirect your focus.” – Rich Fernandez

 

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

 

Lin, Y., Fisher, M. E., & Moser, J. S. (2018). Clarifying the relationship between mindfulness and executive attention: A combined behavioral and neurophysiological study. Social cognitive and affective neuroscience, 14(2), 205–215. Advance online publication. doi:10.1093/scan/nsy113

 

Abstract

Mindfulness is frequently associated with improved attention. However, the nature of the relationship between mindfulness and executive attention, a core function of the attentional system, is surprisingly unclear. Studies employing behavioral measures of executive attention have been equivocal. Although neuroscientific studies have yielded more consistent findings, reporting functional and structural changes in executive attention brain regions, the observed changes in brain activity have not been linked to behavioral performance. The current study aimed to fill these gaps in the literature by examining the extent to which trait mindfulness related to behavioral and neurophysiological (indexed by the stimulus-locked P3) measures of executive attention. Results revealed that higher trait mindfulness was related to less flanker interference on accuracy and reaction time, consistent with enhanced executive attention. Critically, mediational analyses showed that the P3 accounted for the relationship between trait mindfulness and executive attention performance, elucidating a neural mechanism through which mindfulness enhances executive attention.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6374600/

 

Improve Psychological Well-Being with Mindfulness Regardless of the Amount of Practice

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Improve Psychological Well-Being with Mindfulness Regardless of the Amount of Practice

 

By John M. de Castro, Ph.D.

 

“No matter what stage of life you are in, the goal of meditating is to find that silence within you, of letting go of external stressors, and accessing calm, tranquility, and feeling that all is well from within. You will reap the benefits of feeling better. And when you feel better, you can be your best self.” – Carol Melnick

 

Over the last several decades, research and anecdotal experiences have accumulated an impressive evidential case that the development of mindfulness has positive benefits for the individual’s mental, physical, and spiritual life. Mindfulness appears to be beneficial both for healthy people and for people suffering from a myriad of illnesses. It appears to be beneficial across ages, from children to the elderly. And it appears to be beneficial across genders, personalities, race, and ethnicity. The breadth and depth of benefits is unprecedented. There is no other treatment or practice that has been shown to come anyway near the range of mindfulness’ positive benefits. With impacts so great it is important to know how to optimize the development of mindfulness. But it is unclear exactly what kind and how much of training is essential to producing maximum benefits.

 

In today’s Research News article “Adherence to Practice of Mindfulness in Novice Meditators: Practices Chosen, Amount of Time Practiced, and Long-Term Effects Following a Mindfulness-Based Intervention.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6419774/), Ribeiro and colleagues recruited healthy older adults, aged 50 to 80 years, who had not engaged in mindfulness practices and were moderately stressed. They were randomly assigned to either a wait-list control group or to receive a 6-week mindfulness training based upon the Mindfulness-Based Cognitive Therapy (MBCT) program. They met once a week for 60-90 minutes and were instructed to practice at home for 30-45 minutes daily. They were measured before and after training and 8 weeks later for neuroticism, perceived stress, expectancy, mindfulness, quality of life, depression, and adherence to mindfulness practice.

 

They found that the participants continued meditation after the training averaging 23 minutes per day for 76% of days and 8 weeks later significantly less averaging 16 minutes per day for 55% of days. Their preferred practice was body scan meditation, followed by sitting meditation and the most popular sitting meditation was breath following. In comparison to the baseline and the wait-list control group, mindfulness practice produced significant improvements in well-being including reductions in perceived stress, depression, and neuroticism and increases in mindfulness and the quality of life. These effects persisted from the end of training to the 8-week follow-up. There were no significant effects of expectancy, amount of practice, or type of practice on the results.

 

These results are similar to previous reports that mindfulness practice reduces perceived stress, depression, and neuroticism and increases in mindfulness and quality of life that continue beyond the end of training. Unlike previous research, however, they did not find any influence of the types, amounts, or patterns of practice on well-being. This may be due to a ceiling effects as the adherence and amount of practice was relatively high. It could also be due to the age of participants. Future studies may clarify these possibilities. Nevertheless, it is clear that mindfulness practice improves well-being in older adults.

 

So, improve psychological well-being with mindfulness regardless of the amount of practice.

 

“Ultimately, engaging in mindfulness meditation cultivates our ability to both focus and broaden our attention, which is a practical way to elicit psychological well-being.” – Jennifer Wolkin

 

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

 

Ribeiro, L., Atchley, R. M., & Oken, B. S. (2017). Adherence to Practice of Mindfulness in Novice Meditators: Practices Chosen, Amount of Time Practiced, and Long-Term Effects Following a Mindfulness-Based Intervention. Mindfulness, 9(2), 401–411.

 

Abstract

In this study, we objectively tracked the duration, frequency, and the preferred practices chosen by novice mindfulness practitioners following a mindfulness meditation (MM) intervention. A sample of 55 mildly stressed participants, aged 50 to 80 years old, underwent an individual 6-week MM intervention and had their guided meditation home practice electronically recorded during the intervention and the 8-week post-intervention period. Participants’ psychological well-being was assessed through self-report measures of mindfulness, quality of life, and symptoms of depression and stress. Results evidenced a high adherence to practice, with an average of ~23 minutes per day during the intervention and ~16 minutes per day in the follow-up period. Body scan, sitting meditation, and breathing space were the most popular meditation practices among participants. Our results showed significant alterations in self-reported measures over time, suggesting improvements in stress and overall quality of life. Changes in the self-report measures did not correlate with MM practice time, which suggests that other psychological phenomena, including quality of meditation practice, influence these outcomes.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6419774/

 

Reduce Worry and Rumination and Improve Emotion Regulation Lowering Anxiety and Depression with Mindfulness

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Reduce Worry and Rumination and Improve Emotion Regulation Lowering Anxiety and Depression with Mindfulness

 

By John M. de Castro, Ph.D.

 

“The practice of mindfulness teaches us a different way to relate to our thoughts, feelings, and emotions as they arise. It is about learning to approach and acknowledge whatever is happening in the present moment, setting aside our lenses of judgment and just being with whatever is there, rather than avoiding it or needing to fix it.” – Elisha Goldstein

 

Mindfulness training has been shown through extensive research to be effective in improving the physical and psychological condition of otherwise healthy people and also treating the physical and psychological issues of people with illnesses. This has led to an increasing adoption of mindfulness techniques for the health and well-being of both healthy and ill individuals.

 

Worry (concern about the future) and rumination (repetitive thinking about the past) are associated with mental illness, particularly anxiety and depression. Fortunately, worry and rumination may be interrupted by mindfulness and emotion regulation improved by mindfulness. These may be some of the mechanisms by which mindfulness training improves anxiety and depression. In today’s Research News article “Mindfulness and Symptoms of Depression and Anxiety in the General Population: The Mediating Roles of Worry, Rumination, Reappraisal and Suppression.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00506/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_934868_69_Psycho_20190314_arts_A ), Parmentier and colleagues examine the ability of mindfulness to improve emotion regulation and reduce worry and rumination and thereby improve anxiety and depression.

 

They recruited adult participants online and had them complete an online survey measuring mindfulness, anxiety, depression, rumination, worry, emotion regulation, and meditation history. They found that meditation practice was not associated with anxiety or depression directly but rather through its positive association with mindfulness which was strongly negatively associated with anxiety and depression. Mindfulness was associated with lower levels of anxiety and depression directly and also indirectly through its association with rumination and worry and the emotion regulation mechanisms of suppression and reappraisal. Mindfulness was associated with lower levels of suppression, rumination, and worry and higher levels of reappraisal. which in turn were associated with anxiety and depression.

 

These findings suggest that meditation practice increases mindfulness and this decreases anxiety and depression. It does so directly and indirectly. Mindfulness reduces the tendency to suppress, prevent, anxiety and depression from arising which allows for full mindful appreciation of these emotions and as a result produces an actual reduction in them. It also decreases worry and rumination that normally heighten anxiety and depression. At the same time mindfulness increases reappraisal, heightening the ability to investigate the causes of anxiety and depression, resulting in their reduction. Worry and rumination were the most powerful mediating factors while suppression and reappraisal were still significant factors but substantially weaker.

 

These results support the conclusion that mindfulness directly decreases anxiety and depression. But mindfulness also acts indirectly by affecting has a number of psychological processes including improving emotion regulation and by decreasing the counterproductive cognitive processes of worry and rumination.

 

So, reduce worry and rumination and improve emotion regulation lowering anxiety and depression with mindfulness.

 

“With mindfulness practice, we can learn how to unhook from rumination and cut ourselves (and others) the slack requisite for increasing clarity and ease of being.” – Mitch Abblett

 

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

 

Parmentier FBR, García-Toro M, García-Campayo J, Yañez AM, Andrés P and Gili M (2019) Mindfulness and Symptoms of Depression and Anxiety in the General Population: The Mediating Roles of Worry, Rumination, Reappraisal and Suppression. Front. Psychol. 10:506. doi: 10.3389/fpsyg.2019.00506

 

The present study examined the effects of mindfulness on depression and anxiety, both direct and indirect through the mediation of four mechanisms of emotional regulation: worry, rumination, reappraisal and suppression. Path analysis was applied to data collected from an international and non-clinical sample of 1151 adults, including both meditators and non-meditators, who completed an online questionnaire battery. Our results show that mindfulness are related to lower levels of depression and anxiety both directly and indirectly. Suppression, reappraisal, worry and rumination all acted as significant mediators of the relationship between mindfulness and depression. A similar picture emerged for the relationship between mindfulness and anxiety, with the difference that suppression was not a mediator. Our data also revealed that the estimated number of hours of mindfulness meditation practice did not affect depression or anxiety directly but did reduce these indirectly by increasing mindfulness. Worry and rumination proved to be the most potent mediating variables. Altogether, our results confirm that emotional regulation plays a significant mediating role between mindfulness and symptoms of depression and anxiety in the general population and suggest that meditation focusing on reducing worry and rumination may be especially useful in reducing the risk of developing clinical depression.

https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00506/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_934868_69_Psycho_20190314_arts_A

 

Reduce Stress and Improve Behavior in Mothers and Children with Autism Spectrum Disorder or Intellectual Disabilities with Mindfulness

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Reduce Stress and Improve Behavior in Mothers and Children with Autism Spectrum Disorder or Intellectual Disabilities with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness meditation helps people with intellectual disabilities and autism spectrum disorder reduce their mental and physical problems.” – Yoon-Suk Hwang

 

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

 

Developmental disabilities are a group of conditions due to an impairment in physical, learning, language, or behavior areas. These conditions begin during the developmental period, may impact day-to-day functioning, and usually last throughout a person’s lifetime. Recent estimates in the United States show that about one in six, or about 15%, of children aged 3 through 17 years have one or more developmental disabilities. Many individuals with intellectual and developmental disabilities are highly aggressive and at time combative.  Caring for children and adults with intellectual and developmental disabilities can be difficult.

 

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

 

In today’s Research News article “Effects of Mindfulness-Based Positive Behavior Support (MBPBS) Training Are Equally Beneficial for Mothers and Their Children With Autism Spectrum Disorder or With Intellectual Disabilities.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00385/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_934868_69_Psycho_20190314_arts_A ), Singh and colleagues recruited mothers of adolescents, aged 13 to 17 years, who had autism or a developmental disability. They were observed and their behavior measured over a 10-week baseline period and then provided a 3-day Mindfulness-Based Positive Behavior Support (MBPBS) program consisting of training in meditation and intervening to produce positive behaviors. Daily home practice was encouraged. They were then measured over the subsequent 30 weeks. Measurements were taken of meditation practice and perceived stress and the child’s aggressive and disruptive behaviors, and compliance with the mother’s requests.

 

They found that during the 10-week baseline that stress levels and the children’s behaviors were stable and unchanging. But during the 30-week follow-up period the mothers had large and significant reductions in perceived stress. They also found that the children displayed large significant increases with compliance with the mother’s requests and large significant decreases in aggressive and disruptive behaviors. Hence the Mindfulness-Based Positive Behavior Support (MBPBS) produced marked benefits for the mothers and also the children with autism or a developmental disability.

 

These are exciting results but the lack of a control condition limits the generalizability of the results. Nevertheless they suggest that a brief, 3-day, program can produce large positive benefits for both the mothers and the children. The improvements in the mothers’ stress levels were probably due to the improvements in the children’s behavior. This all suggests that this or similar programs should be implemented to greatly improve caregiving for children with autism or developmental disabilities.

 

So, reduce stress and improve behavior in mothers and children with autism spectrum disorder or intellectual disabilities with mindfulness.

 

“interventions that target stress reduction in parents of children with intellectual and developmental disabilities may be an effective way to improve caregiver well-being and have collateral effects on child behavior and parent-child interactions.” – Laura Lee McIntyre

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Singh NN, Lancioni GE, Karazsia BT, Myers RE, Hwang Y-S and Anālayo B (2019) Effects of Mindfulness-Based Positive Behavior Support (MBPBS) Training Are Equally Beneficial for Mothers and Their Children With Autism Spectrum Disorder or With Intellectual Disabilities. Front. Psychol. 10:385. doi: 10.3389/fpsyg.2019.00385

 

Parenting a child with autism spectrum disorder (ASD) or intellectual disabilities (IDs) can be stressful for many parents. Mindfulness-Based Positive Behavior Support (MBPBS) is a customized mindfulness program that enables parents and other caregivers to reduce their perceived psychological stress to normative levels through mindfulness procedures and to support children with ASD or ID to self-manage their challenging behaviors through positive behavior support (PBS). In this study, we evaluated whether MBPBS would have differential effects on the stress levels of mothers of adolescents with ASD (n = 47) or with ID (n = 45) and the effects of the program on the aggressive, disruptive, and compliance behaviors of their children. Both groups of mothers participated in the 40-week study (10 weeks control and 30 weeks MBPBS program), rated their own stress levels, and collected daily observational data on the adolescents’ behavior. Results showed significant reductions in the level of stress in both groups of mothers, but no differential effects on mothers of children with ASD or with ID. In addition, significant reductions in aggression and disruptive behavior and increases in compliance behaviors were observed in the adolescents in both groups. The results suggest that MBPBS is equally beneficial for mothers of adolescents with ASD or ID. In the present study, although the mothers of children with ID had slightly higher levels of stress at baseline and mothers of children with ASD had lower levels of stress following the MBPBS program, the program can be considered equally effective in reducing the stress levels of both groups of mothers. This suggests that the program may be effective regardless of baseline levels of mothers’ stress.

https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00385/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_934868_69_Psycho_20190314_arts_A

 

Promote Well-Being in Adolescents with Spirituality

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Promote Well-Being in Adolescents with Spirituality

 

By John M. de Castro, Ph.D.

 

“Call it faith. Call it spirituality. Call it zealotry. Our consciousness creates the reality that reflects it. If we feel apart, other, afraid, and deadened, we will live in a world that reflects and perpetuates these energies.” – Kelly Brogan

 

Spirituality is defined as “one’s personal affirmation of and relationship to a higher power or to the sacred. ”Spirituality has been promulgated as a solution to the challenges of life both in a transcendent sense and in a practical sense. 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 spirituality on the physical and psychological well-being of practitioners mostly showing positive benefits, with spirituality encouraging personal growth and mental health.

 

Adolescence is a time of mental, physical, social, and emotional growth. It is during this time that higher levels of thinking, sometimes called executive function, develops. But adolescence can be a difficult time, fraught with challenges. During this time the child transitions to young adulthood; including the development of intellectual, psychological, physical, and social abilities and characteristics. There are so many changes occurring during this time that the child can feel overwhelmed and unable to cope with all that is required. Indeed, up to a quarter of adolescents suffer from depression or anxiety disorders, and an even larger proportion struggle with subclinical symptoms.

 

It makes sense, then, to investigate the influence of spirituality on the ability of youths to navigate this difficult time and develop positive qualities and better mental health. In today’s Research News article “A Longitudinal Study of Spirituality, Character Strengths, Subjective Well-Being, and Prosociality in Middle School Adolescents.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00377/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_925884_69_Psycho_20190305_arts_A ), Kor and colleagues recruited adolescents aged 13 to 17 years and had them complete scales at baseline and 3 and 14 months later measuring character strength, optimism, spirituality, religiosity, transcendence, devotion, positive and negative emotions, life satisfaction, and prosociality.

 

They found that spirituality in adolescents was composed of spirituality, religiosity, transcendence, and devotion and was relatively stable over the 14-month measurement period. They found that the higher the levels of spirituality, the greater the levels of character strength, life satisfaction, positive emotions, and prosocial behaviors over all three measurement time points.

 

These findings are interesting but correlational. So, conclusions regarding causation cannot be reached. But the findings suggest that, surprisingly, spirituality does not fluctuate greatly over time in adolescents. They also suggest that spirituality is associated with a relatively satisfying and happy life that is engaged positively with other people. Hence, spirituality would appear to be a positive factor that is helpful to youths in maintaining well-being over the turbulent time of adolescence.

 

So, promote well-being in adolescents with spirituality.

 

“Both religion and spirituality can have a positive impact on mental health. In some ways, they provide the same impact. For example: Both religion and spirituality can help a person tolerate stress by generating peace, purpose and forgiveness.” – Laura Greenstein

 

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

 

Kor A, Pirutinsky S, Mikulincer M, Shoshani A and Miller L (2019) A Longitudinal Study of Spirituality, Character Strengths, Subjective Well-Being, and Prosociality in Middle School Adolescents. Front. Psychol. 10:377. doi: 10.3389/fpsyg.2019.00377

 

Using data from 1,352 middle-school Israeli adolescents, the current study examines the interface of spirituality and character strengths and its longitudinal contribution to subjective well-being and prosociality. Participants were approached three times over a 14-months period and completed measures of character strengths, spirituality, subjective well-being (positive emotions, life satisfaction), and prosociality. Findings revealed a fourth-factor structure of character strengths that included the typical tripartite classification of intrapersonal, interpersonal, and intellectual strengths together with spirituality emerging as a statistically autonomous factor. Spirituality was stable over time and contributed to higher subjective well-being and prosociality both cross-sectionally and longitudinally. Discussion focuses on spirituality as a fundamental character strength and an important aspect of positive development.

https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00377/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_925884_69_Psycho_20190305_arts_A

 

Have Consistent Physiological Responses to Differing Circumstances with Mindfulness

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Have Consistent Physiological Responses to Differing Circumstances with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Heart rate variability differs from basic heart rate tracking that measures beats per minute in that it actually measures the time variance between heartbeats. With this heart rate variability, you can actually get a good picture of the resilience of the heart organ, which is a good predictor of both well-being and longevity.” – Kyle Pearce

 

In our lives we are confronted with a variety of situations and environments. In order to successfully navigate these differing situations, we must be able to adapt and self-regulate. The Autonomic Nervous System (ANS) is designed to adapt physiologically to the varying demands on us. It is composed of 2 divisions; the sympathetic division underlies activation, including increases in heart rate and blood pressure, while the parasympathetic division underlies relaxation, including decreases in heart rate and blood pressure. A measure of the balance between these systems is provided by the variability of the heart rate.

 

Heart Rate Variability (HRV) refers to the change in the time intervals between consecutive heart beats. Higher levels of HRV are indicative of flexibility in the Autonomic Nervous System and are associated with adaptability to varying environments. Mindfulness has been associated with a psychological flexibility and a greater ability to adapt appropriately to differing situations. It makes sense then to investigate the relationship of mindfulness to and Heart Rate Variability (HRV).

 

In today’s Research News article “Trait Mindfulness Is Associated With the Self-Similarity of Heart Rate Variability.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00314/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_925884_69_Psycho_20190305_arts_A ), Sun and colleagues recruited college students and had them complete a measures of mindfulness. The students were also measured for heart rate variability (HRV) under 4 3-minute conditions, “a calming phase, a mental arithmetic task, a recovery phase, and mindfulness practice.”

 

They found that the participants level of mindfulness was not significantly associated with any direct measures of heart rate variability. Rather, mindfulness was associated with the consistency of heart rate variability between the response on different tasks. Hence, students high in mindfulness tended to have heart rate variability responses in the different phases that were very similar. In other words, heart rate variability during calming, mental arithmetic, and mindfulness practice were very consistent.

 

These results are correlational and as such conclusions about causation cannot be reached. But it can be speculated that mindfulness keeps the responses of the autonomic nervous system consistent making it easier to cope with varying circumstances. This level consistent responding may promote health and well-being. This suggests that greater focus on what is happening in the moment (mindfulness) may promote the ability to regulate one’s physiological responses and thereby to adapt to differing circumstances.

 

So, have consistent physiological responses to differing circumstances with mindfulness.

 

“Meditation is one technique that may help improve Heart Rate Variability (HRV) in both the short term and long-term. The end goal is not just to increase HRV, but it is to help the body better recover from stress related damages.” – Sam Sly

 

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

 

Sun S, Hu C, Pan J, Liu C and Huang M (2019) Trait Mindfulness Is Associated With the Self-Similarity of Heart Rate Variability. Front. Psychol. 10:314. doi: 10.3389/fpsyg.2019.00314

 

Previous studies have linked trait mindfulness with better self-regulation and adaptation. Heart rate variability (HRV) is a good physiological indicator of the capacity for self-regulation and adaptation. The present study explored the relationship between trait mindfulness and HRV from the viewpoint of crosstalking between different HRV parameter pairs, which would reflect the dynamic interactions between each pair of HRV parameters in different processes. We measured the trait mindfulness of seventy-four undergraduate students and recorded nine HRV parameters during the following four consecutive experimental phases: (1) calming phase, (2) mental arithmetic task phase, (3) recovery phase, and (4) mindfulness practice phase. The relationship between trait mindfulness and HRV was explored at the following three levels: (1) the absolute level, i.e., HRV parameters in four different states, (2) the difference-change level, i.e., differences in HRV parameters between different states, and (3) the crosstalking level, i.e., self-similarity of crosstalking HRV parameter pairs. The results supported the following hypothesis: trait mindfulness, as measured by the Mindful Attention Awareness Scale (MAAS), was significantly and positively correlated with the self-similarity of crosstalking HRV parameter pairs but was not significantly correlated with the HRV parameters at the difference-change and absolute levels. These findings indicate that as trait mindfulness increases, the ability to maintain ANS function homeostasis improves.

HIGHLIGHTS

– Trait mindfulness is associated with better self-regulation and adaptation.

– Heart rate variability (HRV) is a good physiological indicator of the capacity for self-regulation and adaptation.

– Trait mindfulness is significantly correlated with self-similarity of crosstalking HRV parameter pairs but not with the HRV parameters at the difference-change or absolute levels.

https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00314/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_925884_69_Psycho_20190305_arts_A

 

Enhance Flow in Athletes with Mindfulness

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Enhance Flow in Athletes with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness-based interventions for sports are effective because they help athletes direct their attention to the current athletic task, while minimizing external distractions.” – Mitch Plemmons

 

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

 

Flow refers to a state of mind that is characterized by a complete absorption with the task at hand, often resulting in enhanced skilled performance. The flow state underlies the athletes’ feelings and thoughts when they recall the best performances of their careers. It is obvious that the notion of flow and mindfulness have great similarity. There is little known, however, about the relationship between mindfulness and flow in athletes.

 

In today’s Research News article “Mindfulness training enhances flow state and mental health among baseball players in Taiwan.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6307497/ ), Chen and colleagues recruited the members of an elite male baseball team in Taiwan and provided them with a 4-session mindfulness training including meditation, yoga, and discussion of the application of mindfulness to their sport. They were measured before and after training and 4 weeks later for depression, anxiety, eating disorders, sleep quality, competitive anxiety, mindfulness, and flow state.

 

They found that after training and at follow-up there was a significant increase in sleep quality and flow state and a significant decrease in eating disorders and competitive anxiety. In addition, the higher the level of mindfulness of the player, the greater the level of flow state. They also saw a non-significant increase in the team’s performance after the training.

 

These are interesting results but conclusions need to be tempered with the fact that there wasn’t a control condition. This leaves many alternative confounding interpretations. Nevertheless, these pilot findings suggest that further research is warranted to investigate the effect of mindfulness training on athletic flow state. These results contribute to the growing body of research that suggests that being mindful produces enhanced athletic performance.

 

So, enhance flow in athletes with mindfulness.

 

“Achieving peak performance and especially being able to develop flow experiences in athletes is the holy grail of sport psychology.  . . researches are getting one step closer to unveiling the psychological factors that influence flow experiences, and mindfulness could be an essential part of the puzzle.” – Carmilo Saenz

 

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

 

Chen, J. H., Tsai, P. H., Lin, Y. C., Chen, C. K., & Chen, C. Y. (2018). Mindfulness training enhances flow state and mental health among baseball players in Taiwan. Psychology research and behavior management, 12, 15-21. doi:10.2147/PRBM.S188734

 

Abstract

Objective

To examine the effect of mindfulness-based training on performance and mental health among a group of elite athletes.

Methods

This study aimed to evaluate the effect of mindful sport performance enhancement (MSPE) on mental health, flow state, and competitive state anxiety using a 4-week workshop. We recruited an amateur baseball team (N=21) in Taiwan, and collected information by self-reported questionnaires administered before, immediately after, and at a 4-week follow-up. The primary outcome was to evaluate sports performance by flow state and competitive state anxiety, which included self-confidence, somatic anxiety, and cognitive anxiety. The secondary outcome was to explore whether MSPE intervention can improve anxiety, depression, sleep disturbance, and eating disorders.

Result

After the workshop and follow-up 1 month later, we found improvements in flow state (P=0.001; P=0.045), cognitive anxiety in competitive anxiety (P=0.056; P=0.008), global eating disorder (P=0.009; P<0.001), marked shape concern (P=0.005; P<0.001), and weight concern (P=0.007; P<0.001). Scores of sleep disturbance (P=0.047) showed significant improvement at follow-up. We also found significant association between flow state and mindfulness ability (P<0.001).

Conclusion

This is the first mindfulness intervention to enhance athletes’ performance in Taiwan, and also the first application of MSPE for team sports. Our study results suggested that mindfulness ability is associated with flow state, and that MSPE is a promising training program for strengthening flow state and mental health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6307497/

 

Relieve Stress and Burnout in Primary Care Physicians with Mindfulness

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Relieve Stress and Burnout in Primary Care Physicians with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Dealing with sick, scared, suffering and dying patients is draining all by itself. Throw in distraction by negative emotions like worry, anger, frustration, righteous indignation … and you can easily double the energy drain. . . With an effective mindfulness practice you can notice when you are distracted by thoughts and feelings and release them quickly and effectively — without judging yourself in the process.” – Dike Drummond

 

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

 

Preventing burnout has to be a priority. Unfortunately, it is beyond the ability of the individual to change the environment to reduce stress and prevent burnout, so it is important that methods be found to reduce the individual’s responses to stress; to make the individual more resilient when high levels of stress occur. Contemplative practices have been shown to reduce the psychological and physiological responses to stress. Indeed, mindfulness has been shown to be helpful in treating and preventing burnout, increasing resilience, and improving sleep. On the front lines of medical practice are the primary care physicians. It is thus important to assess the effectiveness of mindfulness in reducing stress and burnout in these physicians.

 

In today’s Research News article “Effects of mindfulness training on perceived stress, self-compassion, and self-reflection of primary care physicians: a mixed-methods study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6348323/ ), Wietmarschen and colleagues recruited primary care physicians and provided them with an 8-week Mindfulness-Based Stress Reduction (MBSR) program that includes body scan and focused meditations, yoga practice, and discussion that was modified for physicians’ needs. Training occurred once a week for 2.5 hours and included daily home practice. The physicians were measured before and after the training and 6 months later for perceived stress, self-compassion, and self-reflection ability. A subset of these physicians was also interviewed 3 months after training.

 

They found that immediately after training the physicians has significantly lower perceived stress and significantly improved self-compassion and self-reflection. Six months later the improvements in perceived stress and self-compassion were still large and highly significant. The interviews revealed that “participation in the mindfulness training made the participants more aware of their own feelings and thoughts, and better able to accept situations, experience more peacefulness, and have more openness to the self and others.”

 

It needs to be recognized that the study did not contain a control group for comparison leaving open a number of potentially confounding factors. But, prior published randomized controlled trials have demonstrated that mindfulness training markedly reduces stress and burnout. So, the present results are most likely due to the effects of MBSR training.

 

These are important findings as burnout is a threat to medical careers and the quality of health care. The fact, that a relatively brief training can have lasting effects on the well-being of primary care physicians suggests that mindfulness training should be routinely included in physician training and continuing education.

 

So, relieve stress and burnout in primary care physicians with mindfulness.

 

“mindfulness can be thought of as ‘preventive medicine’ for future doctors, helping them cultivate a way of being that may foster healing and growth in their own lives as well as skills to effectively help others heal and grow in the future.” – Shauna Shapiro

 

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

 

van Wietmarschen, H., Tjaden, B., van Vliet, M., Battjes-Fries, M., & Jong, M. (2018). Effects of mindfulness training on perceived stress, self-compassion, and self-reflection of primary care physicians: a mixed-methods study. BJGP open, 2(4), bjgpopen18X101621. doi:10.3399/bjgpopen18X101621

 

Abstract

Background

Primary care physicians are subjected to a high workload, which can lead to stress and a high incidence of burnout. A mindfulness training course was developed and implemented for primary care physicians to better cope with stress and improve job functioning.

Aim

To gain insight into the effects of the mindfulness training on perceived stress, self-compassion, and self-reflection of primary care physicians.

Design & setting

A pragmatic mixed-methods pre–post design in which physicians received 8 weeks of mindfulness training.

Method

Participants completed validated questionnaires on perceived stress (Perceived Stress Scale [PSS]), self-compassion (Self-Compassion Scale [SCS]), and self-reflection (Groningen Reflection Ability Scale [GRAS]) before the training, directly after, and 6 months later. Semi-structured interviews were conducted with six participants after the training and a content analysis was performed to gain in depth understanding of experiences.

Results

A total of 54 physicians participated in the study. PSS was reduced (mean difference [MD] -4.5, P<0.001), SCS improved (MD = 0.5, P<0.001), and GRAS improved (MD = 3.3, P<0.001), directly after the 8-week training compared with before training. Six months later, PSS was still reduced (MD = -2.9, P = 0.025) and SCS improved (MD = 0.7, P<0.001). GRAS did not remain significant (MD = 2.5, P = 0.120). Qualitative analysis revealed four themes: being more aware of their own feelings and thoughts; being better able to accept situations; experiencing more peacefulness; and having more openness to the self and others.

Conclusion

Mindfulness training might be an effective approach for improving stress resilience, self-compassion, and self-reflection in primary care physicians.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6348323/

 

Improve Balanced Time Perspective with Mindfulness

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Improve Balanced Time Perspective with Mindfulness

 

By John M. de Castro, Ph.D.

 

“It is how we think about the future that determines whether the outcome is beneficial. You can think about what you want and how to make it happen, or you can think about what you don’t want and worry about how to prevent it from happening. The first way increases your chances of bringing positive emotions and experiences into your life, while the second causes you to experience negative emotions about things that may never happen; further, it decreases the amount of time and energy you have for creating positive experiences.” – Jannice Vilhauer

 

Mindfulness stresses present moment awareness, minimizing focus on past memories and

future planning. But, to effectively navigate the environment it is necessary to remember past experiences and project future consequences of behavior. So, there is a need to be balanced such that the amount of attention focused on the past, present, and future is balanced. This has been termed as balanced time perspective. It is possible that mindfulness helps balance time perspective or that it might even overly emphasize the present moment to the detriment of balance. The relationship of mindfulness to this balanced time perspective has not been previously investigated.

 

In today’s Research News article “Self-Compassion and Subjective Well-Being Mediate the Impact of Mindfulness on Balanced Time Perspective in Chinese College Students.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6395405/), Ge and colleagues recruited college students and measured them for mindfulness, self-compassion, subjective well-being, balanced time perspective, and time perspective including subscales measuring past negative, past positive, present fatalistic, present hedonistic, and future.

 

They found that mindfulness was positively related to balanced time perspective directly with the higher the levels of mindfulness the better the balance in time perspective. They also observed that mindfulness was positively related to balanced time perspective indirectly through self-compassion and subjective well-being such that high levels of mindfulness was associated with higher levels of self-compassion and subjective well-being which, in turn, were associated with higher balanced time perspective.

 

These results are interesting and for the first time demonstrate a positive relationship of mindfulness to balanced time perspective. Since a balanced time perspective may be seen as an adaptive mix of past, present, and future perspectives, it is possible that this is one of the reasons that mindfulness has such positive effects on mental health and well-being. So, mindfulness may be beneficial not just by increasing present moment awareness but also by producing appropriate allocation of attention to the past or the future where appropriate. It remains for future research to examine these possibilities.

 

So, improve balanced time perspective with mindfulness.

 

“while a mindfulness exercise that shifts attention to internal events extends one’s experience of time, a mindfulness exercise that shifts attention to an external event could potentially make time feel like it’s passing more quickly.” – Emily Nauman

 

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

 

Ge, J., Wu, J., Li, K., & Zheng, Y. (2019). Self-Compassion and Subjective Well-Being Mediate the Impact of Mindfulness on Balanced Time Perspective in Chinese College Students. Frontiers in Psychology, 10, 367. doi:10.3389/fpsyg.2019.00367

 

Abstract

Balanced time perspective is associated with optimal social functioning and provides psychological benefits in times of stress. Previous studies have found that mindfulness is positively associated with balanced time perspective and might promote it. However, the mechanism through which mindfulness affects balanced time perspective remains unexplored. The purpose of the present study was to investigate the mediating role of self-compassion and subjective well-being in the relationship between mindfulness and balanced time perspective. A total of 754 Chinese college students, aged 17–27 years, completed the Chinese versions of the Five-Facet Mindfulness Questionnaire, Self-Compassion Scale, Subjective Well-Being Scale, and Zimbardo Time Perspective Inventory. There were significant positive correlations between mindfulness, self-compassion, subjective well-being, and balanced time perspective. Structural equation modeling indicated that in addition to the direct influence of mindfulness on balanced time perspective, self-compassion and subjective well-being played a partial mediating role. On the basis of these findings, we conclude that mindfulness has an important positive influence on balanced time perspective, and highlights the crucial role of the self-compassion in cultivating a balanced time perspective. Limitations of the present study are also discussed.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6395405/