Decrease the Negative Effects of Gender Nonconformity with Mindfulness

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Decrease the Negative Effects of Gender Nonconformity with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Humanity’s most valuable assets have been the non-conformists. Were it not for the non-conformists, he who refuses to be satisfied to go along with the continuance of things as they are, and insists upon attempting to find new ways of bettering things, the world would have known little progress, indeed.” – John Kenneth Galbraith

 

Gender is defined by our genes. If we have two X Chromosomes we’re female. If we have an XY pair, we’re male. But, the role we play, how we act, based upon gender is learned and very much dependent upon societal norms and mores. “Gender nonconformity (also known as gender atypicality) refers to the incongruence between the biological sex assigned at birth and the socially prescribed gender role.” (American Psychological Association (APA) 2012). This nonconformity occurs associated with all forms of gender identity and sexual orientations.

 

There is always a price that individuals must pay anytime that they violate societal norms. The stigma, stress, and emotionality produced by violating the norms can impact the mental and physical health of the individual. On the other hand, mindfulness has been shown to reduce the physiological and psychological effects of stress, improve the ability to cope with emotions, and improve self-compassion. Thus, there is a need to better understand the effects of mindfulness and self-compassion on the well-being of individuals who are gender nonconformists.

 

In today’s Research News article “Trait Mindfulness and Self-Compassion as Moderators of the Association Between Gender Nonconformity and Psychological Health.” (See summary below). Keng and colleagues recruited a varied adult sample of over 200 individuals with all forms of gender identity and sexual orientations. They were asked to complete measures of sexual orientation, gender nonconformity, anxiety, depression, subjective well-being, mindfulness, and self-compassion. About 2/3rds of the participants were heterosexual while 21% were gay or lesbian, 5% bisexual, and 6% other orientations.

 

They found that the higher the levels of gender nonconformity the higher the levels of depression and the lower the levels of subjective well-being. Mindfulness was also an important factor with the higher the levels of mindfulness, the lower the levels of anxiety, depression, perceived stress, and the higher the levels of self-compassion and subjective well-being.

 

Although mindfulness was only slightly negatively related to gender nonconformity it had significant moderating influences on the effects of gender nonconformity. People high in mindfulness did not have an association between gender nonconformity and either depression, anxiety, or subjective well-being whereas when the people were low in mindfulness high gender nonconformity was associated with high depression and anxiety and low subjective well-being. They also found that when people were high in self-compassion there was not an association between gender nonconformity and subjective well-being, whereas when the people were low in mindfulness high gender nonconformity was associated with low subjective well-being.

 

The results are the product of correlations and thus cannot be used to determine causal connections. But, the results clearly demonstrate that gender nonconformity is associated with psychological and well-being problems. On the other hand, mindfulness is an antidote, being associated with lower psychological and well-being problems. In addition, mindfulness appears to buffer the individual from the negative psychological influences of gender nonconformity. Hence mindfulness appears to be a promoter of well-being and a protector against gender nonconformity degrading well-being.

 

It will be important in future research to investigate if mindfulness training in people high in gender nonconformity can reduce its negative effects. This may be important in helping people whose gender identity and sexual orientation are contrary to the existing societal mores, improving their psychological health and well-being.

 

So, decrease the negative effects of gender nonconformity with mindfulness.

 

“Improved affect in women was related to improved mindfulness and self-compassion skills, which involved specific subscales for approaching experience and emotions with non-reactivity, being less self-critical and more kind with themselves, and over-identifying less with emotions,” – Willoughby Britton

 

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

 

Keng, SL. & Liew, K.W.L. Trait Mindfulness and Self-Compassion as Moderators of the Association Between Gender Nonconformity and Psychological Health. Mindfulness (2017) 8: 615. doi:10.1007/s12671-016-0639-0

 

Abstract

Much research has established a negative association between gender nonconformity and psychological health. Less is known however regarding factors that may attenuate the link between gender nonconformity and psychological health. The present study aimed to investigate the association between gender nonconformity and psychological health in a Singaporean sample, and to examine trait mindfulness and self-compassion as potential moderators of the association. A community sample of 206 adults was recruited and completed an online survey anonymously. The survey included measures of gender nonconformity, sexual orientation, trait mindfulness, self-compassion, depression, anxiety, and subjective well-being. Results showed that gender nonconformity positively and significantly predicted depressive symptoms, and negatively predicted subjective well-being. Trait mindfulness moderated the association between gender nonconformity and depression, anxiety, and subjective well-being respectively, with the direction of the moderation effects indicating the role of trait mindfulness as a protective factor against psychological distress. Self-compassion moderated the relationship between gender nonconformity and subjective well-being. Specifically, the association between gender nonconformity and subjective well-being was positive at high levels of self-compassion, and negative at low levels of self-compassion. While cross-sectional in nature, the findings provide preliminary support for the role of trait mindfulness and self-compassion as potential buffers against negative psychological effects of gender nonconformity.

Improve Emotional Exhaustion and Employee Retention with Mindfulness

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Improve Emotional Exhaustion and Employee Retention with Mindfulness

 

By John M. de Castro, Ph.D.

 

“In ten years of informally and two years of formally teaching agents mindfulness techniques, I can boldly and honestly say there is no downside to introducing it to your employees. I have seen it completely revolutionize things, transforming a call center in amazing ways. I have also seen it integrated on a small level, added as a tool along with many others. Regardless, the results are always positive.” – Debi Mongan

 

Stress is epidemic in the western workplace with almost two thirds of workers reporting high levels of stress at work. In high stress occupations burnout is all too prevalent. It frequently results from emotional exhaustion. Burnout is the fatigue, cynicism, emotional exhaustion, sleep disruption, and professional inefficacy that comes with work-related stress. Sleep disruption is an important consequence of the stress.  This exhaustion produces a loss of enthusiasm, empathy, and compassion.

 

Call centers can be particularly stressful due to a heavy workload, sustained fast work pace, repetitive tasks, lack of control over the job, the blurred relation between feelings and actions, a competitive environment, and being faced with losing a client. These stresses can lead to problems, including visual, auditory, and speech fatigue. Indeed, each year, 60% of employees take sick leave and 39.4% of employees showed psychological distress symptoms and 8.3% found themselves in a severe situation of psychological distress, and 24% were taking psychoactive drugs. This also produces high turnover, with the average employee leaving the job after only a year.

 

One technique to counteract these problems that is gaining increasing attention is mindfulness training. It has been demonstrated to be helpful in the workplace in reducing stress, improving emotional regulation, and treating and preventing burnout in a number of work environments. In today’s Research News article “The Mediating Role of Emotional Exhaustion in the Relationship of Mindfulness with Turnover Intentions and Job Performance.” (See summary below). Reb and colleagues conducted two studies on the relationship of mindfulness with workplace well-being. They recruited call center workers and had them complete measures of mindfulness, emotional exhaustion, and intention to leave the job.

 

They found that the higher the level of the employee’s mindfulness the lower the level of emotional exhaustion and interest in changing jobs. They also found that the higher the level of emotional exhaustion the higher the interest in changing jobs. They further found with a mediation analysis that the majority of the relationship of mindfulness with lower interest in changing jobs was due to the negative relationship of mindfulness with emotional exhaustion which in turn was related to lower interest in changing jobs. So, mindfulness was associated with retention of employees directly and indirectly by being associated with lower emotional exhaustion.

 

In a second study Reb and colleagues recruited worker – supervisor pairs from a variety of industries. They again collected measures of mindfulness, emotional exhaustion, and intention to leave the job but also collected supervisor ratings of the employees’ job performances. They again found that the higher the level of the employee’s mindfulness the lower the level of emotional exhaustion and interest in changing jobs and the higher level of job performance. They also found that the higher the level of emotional exhaustion the higher the interest in changing jobs and the lower the job performance. They further found, as in study 1, with a mediation analysis that the majority of the relationship of mindfulness with lower interest in changing jobs was due to the negative relationship of mindfulness with emotional exhaustion which in turn was related to lower interest in changing jobs. But, they also found that the positive relationship of mindfulness with higher job performance was due to the negative relationship of mindfulness with emotional exhaustion which in turn was related to higher job performance.

 

These are interesting findings but are correlational, so causation cannot be concluded. But, the findings suggest that mindfulness is highly related to job performance and employee retention and better job performance. The results further suggest that these associations of mindfulness are due to a large extent to mindfulness’ relationship with lower emotional exhaustion. In other words, mindfulness appears to be related to less likelihood of leaving the job and better performance on the job both as a direct result of their relationship with mindfulness and indirectly due to mindfulness’ relationship with lower emotional exhaustion.

 

So, improve emotional exhaustion and employee retention with mindfulness.

 

“My advice to companies looking to introduce mindfulness techniques in their contact center culture is simple: start small but cultivate it and tend to it so it grows. One small step for your contact center, one giant leap for your entire company!” – Debi Mongan

 

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

 

Reb, J., Narayanan, J., Chaturvedi, S., Ekkirala, S. The Mediating Role of Emotional Exhaustion in the Relationship of Mindfulness with Turnover Intentions and Job Performance. Mindfulness (2017) 8: 707. doi:10.1007/s12671-016-0648-z

 

Abstract

Mindfulness in the workplace has emerged as a legitimate and growing area of organizational scholarship. The present research examined the role of employee emotional exhaustion in mediating the relationship of mindfulness with turnover intentions and task performance. Drawing on theory and empirical research on both organizational behavior and mindfulness, we predicted that more mindful employees would show lower turnover intentions and higher task performance and that these relationships would be mediated by emotional exhaustion. We tested these hypotheses in two field studies in an Indian context. Study 1 was a field study of call center employees of a multinational organization, an industry in which turnover rates are very high. This study found that mindfulness was associated with lower turnover intentions and less emotional exhaustion, and that emotional exhaustion mediated the relationship between mindfulness and turnover intentions. Study 2 replicated these results in a sample of employees based in major Indian cities and drawn from different industries. In addition, it showed that mindfulness was positively related to supervisor-rated task performance, with emotional exhaustion again playing a mediating role. We discuss theoretical and practical implications of our findings, as well as future research directions.

Improve Well-Being in the Workplace with Mindfulness

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Improve Well-Being in the Workplace with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Toxic emotions disrupt the workplace, and mindfulness increases your awareness of these destructive patterns, helping you recognize them before they run rampant. It’s a way of reprogramming your mind to think in healthier, less stressful, ways.” – Drew Hansen

 

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

 

To help overcome unhappiness, stress, and burnout, mindfulness practices have been implemented in the workplace. Indeed, mindfulness practices have been shown to markedly reduce the physiological and psychological responses to stress. As a result, it has become very trendy for business to incorporate meditation into the workday to help improve employee well-being, health, and productivity. For example, Google offers “Search Inside Yourself” classes to teach mindfulness at work. But, although there is a lot of anecdotal evidence of meditation improving well-being and work performance, there is actually very little systematic research on its effectiveness.

 

In today’s Research News article “Acceptability, Feasibility, and Efficacy of a Workplace Mindfulness Program for Public Sector Employees: a Pilot Randomized Controlled Trial with Informant Reports.” (See summary below). Bartlett and colleagues performed a pilot study of mindfulness training effects on well-being in the workplace. They recruited adults employed in the public sector and assigned them to either receive a 5-week, 1.5 hours per week, mindfulness training, based upon Mindfulness-Based Stress Reduction (MBSR) program, tailored for the workplace, or self-help education program regarding workplace issues including coping with stress. The participants completed before and after training measures of mindfulness, observable mindfulness behaviors, perceived stress, psychological distress, health-related quality of life, sleep quality, job stressors, absenteeism and presenteeism, social functioning, and job demands and security.

 

They found that the mindfulness trained group had significant improvements, with moderate effect sizes, in mindfulness, perceived stress, psychological distress, health-related quality of life, and social functioning. They also reported significantly less absenteeism, presenteeism, and lost productive days. An analysis of the participants’ reports regarding their participation revealed that the mindfulness training produced improvements in relationships, attention, productivity, stress, emotional regulation, and vigor. Mediation analysis indicated that mindfulness mediated, wholly or in part, the effects of the training on well-being.

 

The results are impressive for a pilot study that did not have a large group of participants. Of course, a larger randomized controlled trial with an active control group is needed to conclusively demonstrate the benefits of mindfulness training. But, the results suggest that mindfulness training produces marked improvement in public sector employee physical and psychological well-being. Although, not measured, the results suggest that the mindfulness training would reduce workplace burnout and improve health and productivity.

 

So, improve well-being in the workplace with mindfulness.

 

“Mindful awareness is an extremely important business skill. It creates a solid foundation for all other Human Resources and Learning and Development initiatives, from sales training to leadership development. By first teaching teams to manage their attention, all other training is maximised. It’s a win-win for both employee and employer.” – Smiling Mind

 

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

 

Bartlett, L., Lovell, P., Otahal, P., Sanderson, K. Acceptability, Feasibility, and Efficacy of a Workplace Mindfulness Program for Public Sector Employees: a Pilot Randomized Controlled Trial with Informant Reports. Mindfulness (2017) 8: 639. doi:10.1007/s12671-016-0643-4

 

Abstract

Mindfulness training appears to reduce stress and distress, but little is known about whether it results in changes that can be observed by colleagues, family, or friends or its appropriateness as a workplace stress management intervention for a large and distributed public sector workforce. This study evaluated a pilot 5-week Mindfulness at Work Program (MaWP) for acceptability, feasibility, and efficacy in relation to stress and related mental health and productivity problems for public sector employees. A parallel group randomized controlled trial compared the MaWP intervention (n = 20) with an information-only control (n = 100). Exploratory qualitative and quantitative methods were used to assess changes observed by informants (n = 63). Results suggest a high degree of acceptability, although location and inflexible work schedules presented feasibility obstacles. Compared with the control, the primary outcome of mindfulness improved for MaWP participants (d = 0.57, p < 0.001), as did perceived stress (d = 0.97, p < 0.001), psychological distress (d = 0.61, p < 0.001), health-related quality of life (d = 0.51, p = 0.002), and social functioning (d = 0.08, p = 0.019). All secondary outcomes were at least partly mediated by changes in mindfulness. The intervention thus appears to have potential merit as a workplace intervention for public sector employees across a range of outcomes. Obtaining informant observations was feasible and while qualitative analyses indicated positive changes that supported self-reported outcomes, quantitative analyses returned ambiguous results. A seven-item scale adapted from a popular self-report mindfulness scale for use by informants showed promise, but further work is needed to establish validity, reliability, and scalability of this method of assessing observable changes following mindfulness training.

Desire Nothing

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Desire Nothing

 

By John M. de Castro, Ph.D.

 

To reach satisfaction in all
desire its possession in nothing,
To come to the knowledge of all
desire the knowledge of nothing.
To come to possess all
desire the possession of nothing.
To arrive at being all
desire to be nothing.
— St. John of the Cross

 

The instruction to desire nothing is very common in spiritual teachings. But, it is very difficult to actually do. For one thing, desiring nothing in and of itself is a desire. So, to actually successfully follow the instruction you have to completely stop wanting anything including the desire to completely stop wanting anything.

 

If we desire anything it indicates that we want something other than what we have right now. It indicates unhappiness with the present moment. In other words, it suggests that we are not accepting things as they are. So, one way to begin to “desire nothing” is to simply accept everything as it is. Easier said than done! We are designed to constantly strive to change control and improve ourselves and our environment.

 

To “desire nothing” does not mean that we don’t seek things. Our bodies seek air, water, and food in order to survive. But, we don’t have to desire air in order to breathe. The body will take care of breathing without our paying any attention to it or feeling any desire. The difference is one of simply allowing it to be as it is and not trying to control or interfere in it. Just let nature take its’ course, without interference.

 

To the mind the instruction to “desire nothing” is an anathema. But, the instruction is not to the mind, it is to the awareness that underlies all. It is basically telling the mind to cease and desist and let our basic underlying nature take over. Just be! Just let everything be as it is, without thought, judgment, or control.

 

We can’t control the mind. It is going to attempt to control our experience regardless of our attempts to stop it. So how do we “desire nothing?” We simply let the mind do its thing and not latch onto it and believe in it. We simply let it go. We watch it but we don’t feed it. We let thoughts flow through awareness like clouds through the sky. Just experiencing them but giving them no attention. This will result in the mind slowly, slowly, slowly quieting down. It will never completely stop. It will just provide more and longer gaps between its actions. In these gaps between thoughts we can “desire nothing.”

 

What St. John was driving at was that in order to attain an awakening, an enlightenment, we must stop chasing after things. We must stop attaching to things. We must stop desiring them. This would suggest that “desiring nothing” is a prerequisite for enlightenment. But, could St. John have cause and effect confused. Perhaps “desiring nothing” is actually results from awakening rather than the other way around. Regardless, if “desiring nothing” is a component of enlightenment then by practicing “desiring nothing” we can move closer to an awakening.

 

The human has desires. Many are built into our DNA. Through evolution they have been found to help insure survival. So, desires should not be seen as right or wrong, good or bad. They are simply a fact of life. Indeed, there is nothing wrong with wanting a better life situation, companionship, a delicious meal, to get better at golf, etc. The difference resides in whether we can accept what is and not be attached to a particular outcome. So, if we don’t get the promotion, if we can’t afford to go out to a top restaurant, we are unable to attract a particular companion, we don’t improve at golf, etc. we need to simply accept that this is the way things are and not stress about it. So, “desiring nothing” doesn’t mean that you strive for the end of desires. Rather it means to strive for equanimity, the loss of attachment to the outcome, the acceptance of what is, and not getting upset about it.

 

Contemplative practices are techniques to help quiet the mind and bring about a state of “desiring nothing.” Each practice moves us towards non-judgmental awareness, towards accepting things as they are, in other words, towards “desiring nothing.” For St. John the practice was contemplative prayer, for the Buddha, it was meditation, for the yogis it’s yoga. There are many paths to the same goal. But, all involve practicing being in the present moment and accepting it just as it is.

 

So, engage in contemplative practice and learn to “desire nothing”

 

“The root of suffering is attachment.” – Buddha

 

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

Higher Mindfulness Predicts Lower ADHD.

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Higher Mindfulness Predicts Lower ADHD.

 

By John M. de Castro, Ph.D.

 

“Unlike many tools for ADHD, mindfulness develops the individual’s inner skills. It improves your ability to control your attention by helping to strengthen your ability to self-observe, to train attention, and to develop different relationships to experiences that are stressful.” – Carl Sherman

 

Attention Deficit Hyperactivity Disorder (ADHD) is most commonly found in children, but for about half it persists into adulthood. It’s estimated that about 5% of the adult population has ADHD. Hence, this is a very large problem that can produce inattention, impulsivity, hyperactivity, and emotional issues, and reduce quality of life. The most common treatment is drugs, like methylphenidate, Ritalin, which helps reducing symptoms in about 30% of the people with ADHD. Unfortunately, the effectiveness of the drugs appears to be markedly reduced after the first year. In addition, the drugs often have troublesome side effects, including nervousness agitation, anxiety, irritability, sleep and appetite problems, head and stomach aches, nausea, dizziness, and heart palpitations. If that’s not enough they can be addictive and can readily be abused. So, drugs, at present, do not appear to be a good solution, only affecting some, only for a short time, and with unwanted side effects.

 

There are indications that mindfulness training may be a more effective treatment for ADHD. It makes sense that it should be, as the skills and abilities strengthened by mindfulness training are identical to those that are defective in ADHD,  attention, impulse control, executive function, emotion control, and mood improvement. In addition, unlike drugs, it is a relatively safe intervention that has minimal troublesome side effects. Since mindfulness is so promising as a treatment, it is important to further investigate the role of mindfulness in ADHD and its treatment.

 

In today’s Research News article “Self-Reported Mindful Attention and Awareness, Go/No-Go Response-Time Variability, and Attention-Deficit Hyperactivity Disorder.” (See summary below). Keith and colleagues recruited a group of college students with previously diagnosed Attention Deficit Hyperactivity Disorder (ADHD) and a group without ADHD. The students performed a go-no-go task in which they pushed a button each time a small square was presented on a computer screen and did not press the button when a different stimulus appeared. The go-no-go task is a standard test for attentional ability. They also completed measures of mindfulness, ADHD, anxiety, and depression.

 

They found that there was a strong relationship between mindfulness and ADHD, anxiety, depression, and attentional ability with high mindfulness scores predicting low ADHD scores, anxiety, and depression and high attentional ability. The students who were diagnosed previously with ADHD compared to non-ADHD students had significantly higher ADHD scores and attentional ability, and lower mindfulness scores.

 

These results are correlational, so causation cannot be determined. These results, however, are in line with previous research findings that mindfulness in adults is associated with better attentional ability and lower depression, anxiety, and ADHD. This provides further evidence for the association of low mindfulness with Attention Deficit Hyperactivity Disorder (ADHD) and the potential for mindfulness training to be a safe and effective treatment for ADHD.

 

“mindfulness seems to be training the same areas of the brain that have reduced activity in A.D.H.D. That’s why mindfulness might be so important. It seems to get at the causes.” – James M. Swanson

 

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

 

Keith, J.R., Blackwood, M.E., Mathew, R.T., Lecci, L.B.  Self-Reported Mindful Attention and Awareness, Go/No-Go Response-Time Variability, and Attention-Deficit Hyperactivity Disorder. Mindfulness (2017) 8: 765. doi:10.1007/s12671-016-0655-0

 

Abstract

The abilities to stabilize the focus of attention, notice attention lapses, and return attention to an intended object following lapses are precursors for mindfulness. Individuals diagnosed with attention-deficit hyperactivity disorder (ADHD) are deficient in the attentional and self-control skills that characterize mindfulness. The present study assessed the relationship between mindfulness and ADHD in young adults using the Mindful Attention and Awareness Scale (MAAS), a computerized Go/No-Go task (the Test of Variables of Attention (TOVA)), the World Health Organization Adult Self-Report Scale (ASRS), a tool used as an adult ADHD screen, the Beck Anxiety Inventory (BAI), and the Beck Depression Inventory-II (BDI-II). We recruited 151 adult volunteers (ages 18 to 40); 100 with confirmed ADHD diagnoses and 51 control participants. Overall, participants with prior diagnoses of ADHD scored lower on the MAAS than controls and ASRS scores were strongly negatively correlated MAAS scores. Attention performance index, response time, and response-time variability subscales of the TOVA were positively correlated with MAAS scores and negatively correlated with ASRS scores. Intrasubject response-time variability on the TOVA, a parameter associated with attention lapses, was also strongly negatively correlated with MAAS scores. Overall, participants’ self-reported mindfulness, as measured by the MAAS, was strongly related to self-reports on a clinical measure of attention disorders, anxiety, depression, and multiple indices of concentration and mind wandering on a standardized Go/No-Go task, the TOVA.

Reduce Prison Recidivism with Mindfulness

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Reduce Prison Recidivism with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness training helps youth consider more adaptive alternatives. It creates a gap between triggers for offending behavior and their responses. They learn to not immediately act out on impulse, but to pause and consider the consequences of a potential offending and high risk behavior.” – Bethany Casarjian

 

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

 

Prison provides a great deal of time for reflection and self-exploration. This provides an opportunity for growth and development. Contemplative practices are well suited to this environment. Meditation teaches skills that may be very important for prisoners. In particular, it puts the practitioner in touch with their own bodies and feelings. It improves present moment awareness and helps to overcome rumination about the past and negative thinking about the future. It’s been shown to be useful in the treatment of the effects of trauma and attention deficit disorder. It also relieves stress and improves overall health and well-being. Finally, meditation has been shown to be effective in treating depression, anxiety, and anger. It has also been shown to help overcome trauma in male prisoners.

 

In today’s Research News article “A Pilot RCT of a Values-Based Mindfulness Group Intervention with Jail Inmates: Evidence for Reduction in Post-Release Risk Behavior.” (See summary below). Malouf and colleagues recruited 40 adult male prisoners who were approaching time for their release. They were randomly assigned to receive either the usual pre-release treatment or a mindfulness-based pre-release program called Re-entry Values and Mindfulness Program (REVAMP). REVAMP utilizes a variety of exercises to reduce experiential avoidance and alleviate psychological suffering including metaphors, distress tolerance skills, and mindfulness meditation practices They were measured before and after treatment, 3 months and 3 years after release for mindfulness, emotion regulation, self-control, impulsivity, shame-proneness, guilt-proneness, personality, and substance abuse. Follow-up measure included criminal records and recidivism.

 

They found that in comparison to the treatment as usual group, the REVAMP group had significantly increases in the mindfulness facets of non-judging, and willingness/acceptance and increases in shame. Importantly, the REVAMP program reduced criminal behavior and re-arrests and recidivism. In particular, 80% of the control group were rearrested by the three-year post-release point, while only 62% of the REVAMP group were rearrested.

 

These are important results produced by a small pilot study. They suggest that mindfulness-based therapy provided pre-release improves the mindfulness and psychological condition of the prisoners and then post-release reduces criminal activity and re-arrests. Hence, mindfulness training may be of significant help to prisoners in reintegrating back into society.

 

So, reduce prison recidivism with mindfulness.

 

“Yoga and meditation are continuously proven among the most effective therapies for those living with complex residual trauma, and prisons are home to what may be the most concentrated population of individuals plagued by trauma. Meditation and yoga can positively impact those who are suffering from complex trauma, as they begin to confront how it is they got where they are.” – Amy Osborne

 

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

 

Malouf, E.T., Youman, K., Stuewig, J., Witt, E.A., & Tangney, J.P. A Pilot RCT of a Values-Based Mindfulness Group Intervention with Jail Inmates: Evidence for Reduction in Post-Release Risk Behavior. Mindfulness (2017) 8: 603. doi:10.1007/s12671-016-0636-3

 

Abstract

This study pilot-tested a values and mindfulness-based intervention (Re-Entry Values and Mindfulness Program: REVAMP) in a sample of male jail inmates. REVAMP aimed to reduce post-release risky behavior by targeting dimensions of mindfulness (e.g., willingness/acceptance) and associated proximal outcomes/ mechanisms of action (emotion regulation, self-control, shame/guilt). Inmates were randomly assigned to REVAMP (n = 21) or treatment as usual (TAU, n = 19). Attendance and feedback supported REVAMP’s feasibility and acceptability. At post-treatment, ANCOVAs showed that the REVAMP group increased more on willingness/acceptance, self-judgment, and shame relative to TAU. Relative increases in willingness/acceptance persisted at 3-month post-release. Criminal activity was assessed by self-report at 3 months post-release and official criminal records at 3 years post-release. At both time points, there was a marginally statistically significant trend of medium effect size for lower criminal recidivism in the REVAMP group compared to TAU. There were no statistically significant differences in self-reported post-release substance misuse. This pilot RCT indicated mindfulness-based interventions may hold promise for reducing inmates’ post-release risky behavior and encourages future research in this area.

Reduce Self-Injury with Mindfulness

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Reduce Self-Injury with Mindfulness

 

By John M. de Castro, Ph.D.

 

“In order to end self-harm, one needs to change one’s whole relationship with oneself, and how one sees oneself. A good starting point is with one’s thoughts. Mindfulness keeps one fully grounded in the present … in the presence of the action of the present moment. Mindfulness helps one to observe and note thoughts, positive or negative, without feeling the need to act upon them.” –  Ian Ellis-Jones

 

Self-injury is “direct and deliberate destruction of one’s own body tissue in the absence of suicidal intent.” The most common self-injury methods are cutting, scratching, hitting a part of the body against a hard surface, and punching, hitting or slapping one’s self. It is a disturbing phenomenon occurring worldwide, especially in developed countries. Approximately two million cases are reported annually in the U.S. Each year, 1 in 5 females and 1 in 7 males engage in self-injury usually starting in the teen years. Frequently, untreated depression and other mental health challenges create an environment of despair that leads people to cope with these challenges in unhealthy ways.

 

Non-suicidal self-injury appears to be an individual’s attempt to cope with overwhelming negative emotions. Mindfulness has been shown to produce better regulation of emotions, where the mindful individual is fully aware of and feels the emotions, but can respond to them rationally and adaptively. Thus, mindfulness may be an antidote for self-injurious behavior. Indeed, one of the characterizing symptoms of Borderline Personality Disorder (BPD) is self-injurious behaviors and a mindfulness based technique, Dialectical Behavior Therapy (DBT) is the only therapy that has been shown to be effective in reducing the symptoms of BPD. So, it would be reasonable to investigate further the relationship between mindfulness, self-injurious behavior.

 

In today’s Research News article “Mindless Suffering: the Relationship Between Mindfulness and Non-Suicidal Self-Injury.” (See summary below). Caltabiano & Martin recruited undergraduate students and had them complete measures of mindfulness, including five subscales, observe, describe, act with awareness, non-judging, and non-reacting, and self-injurious behavior, and severity of self-injury. Surprisingly, over half of the participants indicated that they had engaged in self-injury sometime in their lives. To further investigate this phenomenon, the researchers separated and compared those participants who reported self-injurious behaviors to those who did not.

 

Participants who self-injured reported that they did so for a variety of reasons including emotion regulation, self-punishment, to mark distress, preventing dissociation, toughness, self-care, preventing suicide, boundaries between themselves and others, conformity, revenge, autonomy, sensation seeking, and peer bonding. Those participants who did not self-injure, compared to those who did, were significantly higher in overall mindfulness, and the mindfulness facets of acting with awareness, non-judging, and non-reacting. In addition, the self-injurers that evidenced less severe self-injury had higher mindfulness scores than those who had severe self-injuries. They also found that the higher the levels of mindfulness the lower the levels of using self-injurious behaviors to regulate emotions.

 

These are interesting results. But, it must be taken into consideration that the study was correlational and thus causation cannot be determined. But, the results clearly indicate that there is a strong significant relationship between mindfulness less self-injury. This suggest that a randomized controlled clinical trial should be performed to investigate the effect of mindfulness training on self-injurious behaviors to established whether mindfulness produces less self-injury and whether mindfulness training would be a useful therapeutic technique to treat people who self-injure.

 

It is interesting that the mindfulness facets of acting with awareness, non-judging, and non-reacting were the most strongly associated with low self-injury. This suggests that the reason that mindfulness may be effective is because it lowers the individual’s tendency to judge and react to their feelings.

 

So, reduce self-injury with mindfulness.

 

“mindfulness may be a beneficial element of prevention efforts for suicide, especially among those who have self-injured in the past.” – Alia Warner

 

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

 

Caltabiano, G. & Martin, G. Mindless Suffering: the Relationship Between Mindfulness and Non-Suicidal Self-Injury. Mindfulness (2017) 8: 788. doi:10.1007/s12671-016-0657-y

 

Abstract

Non-suicidal self-injury is a complex behaviour, disturbingly prevalent, difficult to treat and with possible adverse outcomes in the long term. Previous research has shown individuals most commonly self-injure to cope with overwhelming negative emotions. Mindfulness has been shown to be associated with emotion regulation, and mindfulness-based interventions have shown effectiveness in a wide range of psychological disorders. This research explored whether lack of mindfulness or problems in mindfulness are involved in self-injury. A non-clinical sample of 263 participants (17–65 years) completed an online survey measuring self-injurious behaviours and mindfulness. Differences in levels of mindfulness between individuals with and without a history of self-injury were investigated. Analysis of variance indicated mindfulness (overall and in terms of specific facets “act with awareness”, “non-judge” and “non-react”) was significantly lower in individuals with a history of self-injury compared to those without. Pairwise comparisons revealed current self-injurers reported significantly lower mindfulness than past self-injurers and non-self-injurers, with medium effect sizes of d = 0.51 and d = 0.77, respectively. In logistic regression, low mindfulness significantly predicted self-injury (B = 0.04, p < .001). These findings have clinical implications, suggesting that mindfulness-based interventions may assist individuals to give up self-injurious behaviours and may be an important part of prevention strategies.

Improve Self-Compassion with Loving Kindness Meditation

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Improve Self-Compassion with Loving Kindness Meditation

 

By John M. de Castro, Ph.D.

 

“practicing 7 weeks of loving-kindness meditation increased love, joy, contentment, gratitude, pride, hope, interest, amusement, and awe. These positive emotions then produced increases in a wide range of personal resources (e.g., increased mindfulness, purpose in life, social support, decreased illness symptoms), which, in turn, predicted increased life satisfaction and reduced depressive symptoms.” – Emma Seppala

 

Meditation training has been shown to improve health and well-being. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. As a result, meditation training has been called the third wave of therapies. One problem with understanding meditation effects is that there are, a wide variety of meditation techniques and it is not known which work best for improving different conditions. One understudied meditation technique is Loving Kindness Meditation. It is designed to develop kindness and compassion to oneself and others. The individual systematically pictures different individuals from self, to close friends, to enemies and wishes them happiness, well-being, safety, peace, and ease of well-being.

 

Although Loving Kindness Meditation has been practiced for centuries, it has received very little scientific research attention. In today’s Research News article “Does Loving-Kindness Meditation Reduce Anxiety? Results from a Randomized Controlled Trial.” (See summary below). Weibel and colleagues recruited college students and randomly assigned them to a wait-list control condition or to practice Loving Kindness Meditation at 4 weekly, 90 minute sessions and were encouraged to practice at home. They were measured before and after the 4-week training period and 8 weeks later for anxiety, compassionate love, and self-compassion.

 

They found that following treatment, in comparison to the wait-list control participants, the Loving Kindness Meditation participants demonstrated significant increases in compassionate love, and self-compassion, including the self-kindness and common humanity subscales. At the 8-week follow-up, only the self-kindness subscale remained significant. Hence, the practice of Loving Kindness Meditation was found to enhance compassion and kindness toward the self.

 

These are disappointing results. Loving Kindness Meditation is a practice of directing compassion and kindness toward the self and others. So, these results only show that practicing compassion and kindness produces compassion and kindness. The failure to show any effects on anxiety suggest that Loving Kindness Meditation may not have effects beyond what it is designed to target.

 

There are a number of studies that show significant effects for Loving Kindness Meditation on a wide variety of physical and psychological issues. So, it would appear likely that the lack of effectiveness seen in the current study was due to the particular characteristics of this study. Perhaps, the brief, 4-week, duration of the practice was insufficient. Perhaps, other psychological characteristics than anxiety needed to be measured. Perhaps college students are not an appropriate group for Loving Kindness Meditation. Perhaps, placebo effects accounted for the differences in compassion and kindness. Regardless, it is clear that the current study does not demonstrate significant effects of Loving Kindness Meditation beyond what it practices; compassion and kindness toward the self.

 

“More than just a feel-good practice, compassion meditation leads to improved mood, more altruistic behavior, less anger, reduced stress and decreased maladaptive mind wandering, according to recent research.” – Stacey Colino

 

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

 

Weibel, D.T., McClintock, A.S. & Anderson, T. Does Loving-Kindness Meditation Reduce Anxiety? Results from a Randomized Controlled Trial. Mindfulness (2017) 8: 565. doi:10.1007/s12671-016-0630-9

 

Abstract

Although loving-kindness meditation (LKM) has shown some promise as a psychological intervention, little is known about the effectiveness of LKM for reducing one of the most prevalent mental health problems: anxiety. To build knowledge in this area, we conducted a randomized controlled trial, assigning non-clinical undergraduates to either a four-session, group-based LKM intervention (n = 38) or a waitlist control (n = 33). Self-reported anxiety, compassionate love, and self-compassion were assessed at pretreatment, posttreatment, and 8-week follow-up. Relative to control participants, participants in the LKM intervention reported higher compassionate love and self-compassion at posttreatment and higher self-kindness (a component of self-compassion) at follow-up. Anxiety ratings did not significantly differ between conditions at posttreatment or follow-up. Study limitations and directions for future research are discussed.

Teacher Training Improves the Effectiveness of Mindfulness Training

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Teacher Training Improves the Effectiveness of Mindfulness Training

 

By John M. de Castro, Ph.D.

 

“Ultimately, it is the depth of your own personal commitment to learning, growing and healing – as well as a dedication to the well-being of others – that will contribute most to your integrity and effectiveness as a teacher.” ~Center for Mindfulness, UMass Medical Center

 

“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 the components that maximize the effectiveness of mindfulness training.

 

Mindfulness-Based Stress Reduction (MBSR) is a classic mindfulness training that combines meditation, yoga, and body scan meditation practices. In most cases MBSR is conducted by a certified trained therapist. But, recently, it has been shown to be effective when presented on-line without the presence of an instructor. When MBSR is taught live by a certified instructor is costly and many clients can’t afford it. In addition, the participants must be available to attend multiple sessions at particular scheduled times that may or may not be compatible with their busy schedules or at locations that may not be convenient. But many believe that that the interpersonal interactions, compassion, understanding, and modelling provided by a teacher is crucial for MBSR effectiveness. So, it is unclear whether the presence of an instructor produces benefits that balance or exceed the added costs.

 

In today’s Research News article “Impact of Mindfulness-Based Teacher Training on MBSR Participant Well-Being Outcomes and Course Satisfaction.” (See summary below). Ruijgrok-Lupton and colleagues examined whether the amount of training that MBSR instructors have received is associated with improved outcomes. They recruited Mindfulness-Based Stress Reduction (MBSR) certified instructors who varied in the amount of training either Basic Teacher Training (Level 1), Advanced Teacher Training (Level 2) or Advanced Teacher Training with Continuing Professional Development (Level 3). They then recruited participants who were attending one of the instructors’ 8-week MBSR classes. They measured the participants before and after the class for mindfulness, self-compassion, well-being, perceived stress, and teacher satisfaction including impact on daily life and teacher support.

 

There were too few teachers in the Level 1 group (n=2), so comparisons were restricted to the Level 2 and Level 3 groups. They found that overall the participants in the MBSR classes not surprisingly showed significant gains in mindfulness and reductions in perceived stress. Importantly, they also found that the participants in the MBSR classes taught by Level 3 teachers had significantly greater gains in well-being and significantly greater reductions in perceived stress than those taught by Level 2 teachers. In addition, the participants in the MBSR classes taught by Level 3 teachers indicated significantly greater satisfaction with their teachers than those taught by Level 2 teachers.

 

The findings suggest that MBSR teachers with advanced teacher training plus continuing professional development produce better results than teachers with advanced teacher training only. The lack of a sufficient number of teachers with only basic teacher training was disappointing since this greatly restricted the range of teacher training levels. But, the fact that only adding continuing professional development to advanced teacher training had significant effects is striking. After all, both groups are highly professionally trained. These results, then, clearly suggest that the greater the training, even of highly trained teachers, of the MBSR teachers the greater their effectiveness. Future research should include more basic level instructors and an on-line comparison condition.

 

But, it’s clear that teacher training improves the effectiveness of mindfulness training.

 

“The teaching of mindfulness is never a matter of merely teaching or operationalizing techniques. Mindfulness is a way of being in a wiser relationship to one’s experience, not one particular mental state to be pursued and attained. Thus, the non-instrumental dimensionality of the work and of the practice of mindfulness is the foundation of effective practice and teaching.” – Jon Kabat-Zinn

 

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

 

Ruijgrok-Lupton, P.E., Crane, R.S. & Dorjee, D. Impact of Mindfulness-Based Teacher Training on MBSR Participant Well-Being Outcomes and Course Satisfaction. Mindfulness (2017). doi:10.1007/s12671-017-0750-x

 

Abstract

Growing interest in mindfulness-based programs (MBPs) has resulted in increased demand for MBP teachers, raising questions around safeguarding teaching standards. Training literature emphasises the need for appropriate training and meditation experience, yet studies into impact of such variables on participant outcomes are scarce, requiring further investigation. This feasibility pilot study hypothesised that participant outcomes would relate to teachers’ mindfulness-based teacher training levels and mindfulness-based teaching and meditation experience. Teachers (n = 9) with different MBP training levels delivering mindfulness-based stress reduction (MBSR) courses to the general public were recruited together with their course participants (n = 31). A teacher survey collected data on their mindfulness-based teacher training, other professional training and relevant experience. Longitudinal evaluations using online questionnaires measured participant mindfulness and well-being before and after MBSR and participant course satisfaction. Course attendees’ gains after the MBSR courses were correlated with teacher training and experience. Gains in well-being and reductions in perceived stress were significantly larger for the participant cohort taught by teachers who had completed an additional year of mindfulness-based teacher training and assessment. No correlation was found between course participants’ outcomes and their teacher’s mindfulness-based teaching and meditation experience. Our results support the hypothesis that higher mindfulness-based teacher training levels are possibly linked to more positive participant outcomes, with implications for training in MBPs. These initial findings highlight the need for further research on mindfulness-based teacher training and course participant outcomes with larger participant samples.

Improve Health with Tai Chi or Qigong

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Improve Health with Tai Chi or Qigong

 

By John M. de Castro, Ph.D.

 

“The health benefits from Qigong and Tai Chi comes about both by supporting the body’s natural tendency to return to balance and equilibrium and also gently yet profoundly creating strength, flexibility and balance in the muscles and joints through gentle flowing movements. This is the winning combination: body and mind.” – Denise Nagel

 

Qigong and Tai Chi have been practiced for thousands of years with benefits for health and longevity. Qigong and Tai Chi trainings are 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 these practices been scrutinized with empirical research. This research has found that they are effective for an array of physical and psychological issues. They appear to strengthen the immune system, reduce inflammation and increase the number of cancer killing cells in the bloodstream, improve cardiovascular health, reduce arthritis pain, improve balance and reduce falls. They also appear to improve attentional ability and relieve depression.

 

Qigong and Tai Chi are complex practices embedded in the complexities of life. Research has not begun to address what components of these practices interact with which aspects of health behavior to improve overall well-being. In today’s Research News article “Curriculum, Practice, and Diet Predict Health Among Experienced Taiji and Qigong Practitioners.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4761851/, Komelski and colleagues surveyed on the web Tai Chi practitioners with at least 4 years of practice experience to investigate the components of the practice that are most associated with health.

 

The participants answered questions concerning their general health, They measured the frequency of the Tai Chi practice and its’ complexity by the number of four different components included in the participants practice including; (1) stillness practices, (2) iterative practices, such as a mantra, (3) choreography, sequential Tai Chi movements; and (4) partner and prop training. They also measured self-reported diet quality on a scale from ”“poor” indicated daily intake of fast foods, junk foods, and frequent overeating and “excellent” indicated a diet composed mostly of fresh fruits and vegetables, healthy sources of protein and calcium, whole grains, rare consumption of fast or junk foods, and infrequent overeating.”

 

They found that the higher the frequency and complexity of the Tai Chi practice and the diet quality the higher the health status of the practitioners. But there were also interactions found between the factors. In particular, when practice frequency was high, its complexity did not matter as a predictor of health status, but when practice frequency was low, the lower the complexity, the worse the health status. In addition, when diet quality was low, practice complexity did not matter as a predictor of health status, but when diet quality was high, the greater the complexity, the better the health status.

 

Remarkably, even though there was a wide range of participant ages, from 24 to 83 years, there was no relationship found between age and health status. Obviously, as people get older there are generally more health problems, but not in this sample of Tai Chi practitioners. This may indicate that Tai Chi practice counteracts the negative effects of aging on health. Indeed, research suggests that Tai Chi practices reduced the cognitive decline, decline in balance, increased blood pressure, and brain deterioration with aging. But, it is also possible that since the participants self-rated their overall health they may have been rating it against their expected health for their age.

 

These findings are interesting but must be interpreted cautiously as these were correlative results and causation cannot be concluded. The results do, however, provide some insights into the relationships of the components of Tai Chi practice with the participants health, the more time practice occurred each week and the more complex the practice the better the health of the practitioner. This suggests that Tai Chi practice may have cumulative effects where the more practice of more components of practice the better the health outcomes particularly when the diet is healthy.

 

So, improve health with tai chi or qigong.

 

“Qigong emphasizes the whole body, whole system health. While it is true that qigong will often cure specific ills, this is not the primary reason for practice. It is not only a matter of adding years to your life, but life to your years.” – Annie Bond

 

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

 

Komelski, M. F., Blieszner, R., & Miyazaki, Y. (2016). Curriculum, Practice, and Diet Predict Health Among Experienced Taiji and Qigong Practitioners. Journal of Alternative and Complementary Medicine, 22(2), 154–159. http://doi.org/10.1089/acm.2015.0071

 

Abstract

Objective: To explore the potential influence of curriculum, frequency of practice, and dietary quality on the health of experienced Taiji and qigong practitioners.

Design: Theoretical and cross-sectional study.

Methods: Responses from a volunteer sample of Taiji practitioners from across the United States were collected using an online survey. The instrument was designed to collect data on health-related quality of life, diet, and Taiji practice regimens. All experienced (≥4 years) practitioners (n = 94; mean age, 55.82 years [range, 24–83 years]) were included in the analysis. Relationships among self-reported health, diet, experience, practice frequency, and curricular complexity were analyzed.

Results: Practitioners’ health status did not show the typical negative association with age and was positively associated with complex curricula, practice, and high-quality diets. Significant interaction effects were seen between (1) curricular complexity and additional practice (p < 0.05) and (2) curricular complexity and diet (p < 0.05).

Conclusions: Intervention designers, Taiji teachers, and practitioners should consider the potential influence of curricula, out-of-class practice, and healthy diets for optimizing health-related gains and minimizing age-related losses in interventions and community-based programs.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4761851/