Improve Schoolchildren’s Thinking with Mindfulness

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mindfulness-school2-wimmer

 

By John M. de Castro, Ph.D.

 

“It may not be the typical way to start an English class, but Gonzalez’s students were familiar with these five-minute mindfulness exercises—from counting breaths and focusing on the sensations of breathing, to visualizing thoughts and feelings—that he uses to help train their attention, quiet their thoughts, and regulate their emotions.” – Lauren Cassani Davis

 

Childhood is a time of rapid learning and brain development. A key for the child is the development of the ability to focus, attentional ability. Children, in general, have relatively brief attention spans. In the modern world they are bombarded with a myriad of distractions, many of which require only brief moments of attention. For children to benefit maximally from learning opportunities, particularly in school, being able to focus attention is imperative. Mindfulness training in school, at all levels has been shown to have very positive effects. These include academic, cognitive, psychological, and social domains. Mindfulness practices, since they involve practicing attentional focus, have been shown, not surprisingly, to improve attention.

 

Since attentional ability is so crucial to children’s development, it is important to better understand what promotes its development and what methods can be implemented with children to improve it. In today’s Research News article “Cognitive Effects of Mindfulness Training: Results of a Pilot Study Based on a Theory Driven Approach.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1318387964851793/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940413/

Wimmer and colleagues randomly assigned German fifth grade school children to receive either a Mindfulness-Based Stress Reduction (MBSR) program that was adapted for children, a concentration training program, or no treatment. MBSR is a complex mindfulness development program that contains practices in meditation, body scan, and yoga. Training occurred over 25 weeks with twice weekly sessions of one hour each. The children were assessed prior to and after treatment with measures of sustained attention, cognitive flexibility, cognitive inhibition, and data-driven information processing.

 

They found that the MBSR group showed less of a decrease in sustained attention (vigilance task) than the no treatment group over the 25 weeks. All three groups improved in cognitive flexibility, demonstrating improved ability to look at things in different ways. MBSR training produced a significant improvement in cognitive inhibition, the ability to screen out certain stimuli in order to better process others, and in data-driven information processing. Hence, MBSR training produced significant benefits for the children improving their attention and ability to screen out distractors. This latter finding is important as children at this age, in general, have great difficulty in restraining themselves from responding to irrelevant stimuli in the environment.

 

These preliminary results suggest that mindfulness training may be of benefit to children in developing attentional abilities that are crucial to school performance. Since the MBSR program is complex, it cannot be ascertained whether training in meditation, body scan, or yoga or some combination of these practices was the crucial component that led to improved attentional abilities. This was a pilot study. It clearly suggests that further, more intensive, study is warranted which may begin to clarify what are the crucial aspects of the training for the development of attention in children.

 

So, improve schoolchildren’s thinking with mindfulness.

 

“Growing up as a child in East Harlem, where the poverty rate is extremely high, the asthma rate is extremely high and obesity rate is high — in addition to the complications our families deal with as a result of living in poverty — having a time to center yourself is important to allow our children to have access to learning.” – Eve Colavito

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Wimmer, L., Bellingrath, S., & von Stockhausen, L. (2016). Cognitive Effects of Mindfulness Training: Results of a Pilot Study Based on a Theory Driven Approach. Frontiers in Psychology, 7, 1037. http://doi.org/10.3389/fpsyg.2016.01037

 

Abstract

The present paper reports a pilot study which tested cognitive effects of mindfulness practice in a theory-driven approach. Thirty-four fifth graders received either a mindfulness training which was based on the mindfulness-based stress reduction approach (experimental group), a concentration training (active control group), or no treatment (passive control group). Based on the operational definition of mindfulness by Bishop et al. (2004), effects on sustained attention, cognitive flexibility, cognitive inhibition, and data-driven as opposed to schema-based information processing were predicted. These abilities were assessed in a pre-post design by means of a vigilance test, a reversible figures test, the Wisconsin Card Sorting Test, a Stroop test, a visual search task, and a recognition task of prototypical faces. Results suggest that the mindfulness training specifically improved cognitive inhibition and data-driven information processing.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940413/

 

Mindfulness Training Equals Drugs in Effectiveness for Depression

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mbct-depression2-kuyken

Mindfulness Training Equals Drugs in Effectiveness for Depression

 

By John M. de Castro, Ph.D.

 

“People at risk for depression are dealing with a lot of negative thoughts, feelings and beliefs about themselves and this can easily slide into a depressive relapse. MBCT helps them to recognize that’s happening, engage with it in a different way and respond to it with equanimity and compassion.” – Willem Kuyken

 

Clinically diagnosed depression is the most common mental illness, affecting over 6% of the population. Major depression can be quite debilitating. It is distinguishable from everyday sadness or grief by the depth, intensity, and range of symptoms. These can include feelings of sadness, tearfulness, emptiness or hopelessness, worthlessness , angry outbursts, irritability or frustration, even over small matters, loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports, sleep disturbances, tiredness and lack of energy, so even small tasks take extra effort, changes in appetite, anxiety, agitation or restlessness, slowed thinking, suicidal thoughts, and suicide attempts or suicide. Needless to say individuals with depression are miserable.

 

Depression is generally episodic, coming and going. Some people only have a single episode but most have multiple reoccurrences of depression.  Depression appears to be the result of a change in the nervous system that is primarily treated with drugs that alter the affected neurochemical systems. But, depression can be difficult to treat. Of patients treated initially with drugs only about a third attained remission of the depression. After repeated and varied treatments including drugs, therapy, exercise etc. only about two thirds of patients attained remission. But, drugs often have troubling side effects and can lose effectiveness over time. In addition, many patients who achieve remission have relapses and recurrences of the depression. Being depressed and not responding to treatment is a terribly difficult situation. The patients are suffering and nothing appears to work to relieve their intense depression. Suicide becomes a real possibility. So, it is imperative that other treatments be identified that can be applied when the typical treatments fail.

 

Mindfulness training is another alternative treatment for depression. It has been shown to be an effective treatment and is also effective for the prevention of its recurrence. Mindfulness Based Cognitive Therapy (MBCT) was specifically developed to treat depression and can be effective even in the cases where drugs fail. The combination of drugs along with MBCT has been shown to be quite effective in treating depression and preventing relapse. Since, drugs have troubling side effects and can lose effectiveness over time, it is important to determine if after remission, MBCT can continue to prevent relapse if the drugs are removed. In other words, after MBCT can the drugs be withdrawn.

 

In today’s Research News article “The effectiveness and cost-effectiveness of mindfulness-based cognitive therapy compared with maintenance antidepressant treatment in the prevention of depressive relapse/recurrence: results of a randomised controlled trial (the PREVENT study).” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1317432901613966/?type=3&theater

or see summary below or view the full text of the study at http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4781448/  Kuyken and colleagues randomly assigned patients with major depression who are taking antidepressant medications to either continue their medication or taper off the drugs and receive Mindfulness Based Cognitive Therapy (MBCT). Patients were followed for two years. They found that MBCT was as effective as continuing drugs in preventing reoccurrence of the depression, and reducing the number of depression free days, symptoms of depression, quality of life, and other psychological problems. Hence, MBCT was found to be a safe and effective alternative to continued drug treatment.

 

These results are striking. Mindfulness Based Cognitive Therapy (MBCT) can be used to replace drugs. It is not superior, but it appears to be equal to drug treatments in relieving depression and preventing its reoccurrence. The fact that its benefits were still present two years later indicates that MBCT produces lasting effects. Since MBCT does not have the troubling side effects that typically accompany the drugs, it may be a superior treatment. So, MBCT should be strongly considered to replace antidepressant drugs in the treatment of recurrent major depression

 

“Mindfulness is a valuable practice for improving the cognitive symptoms of depression, such as distorted thinking and distractibility. It helps individuals recognize these more subtle symptoms, realize that thoughts are not facts and refocus their attention to the present.” –

Margarita Tartakovsky

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are available at the Contemplative Studies Blog http://contemplative-studies.org/wp/

They are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Kuyken, W., Hayes, R., Barrett, B., Byng, R., Dalgleish, T., Kessler, D., … Byford, S. (2015). The effectiveness and cost-effectiveness of mindfulness-based cognitive therapy compared with maintenance antidepressant treatment in the prevention of depressive relapse/recurrence: results of a randomised controlled trial (the PREVENT study). Health Technology Assessment (Winchester, England), 19(73), 1–124. http://doi.org/10.3310/hta19730

 

Abstract

BACKGROUND: Individuals with a history of recurrent depression have a high risk of repeated depressive relapse/recurrence. Maintenance antidepressant medication (m-ADM) for at least 2 years is the current recommended treatment, but many individuals are interested in alternatives to m-ADM. Mindfulness-based cognitive therapy (MBCT) has been shown to reduce the risk of relapse/recurrence compared with usual care but has not yet been compared with m-ADM in a definitive trial.

OBJECTIVES: To establish whether MBCT with support to taper and/or discontinue antidepressant medication (MBCT-TS) is superior to and more cost-effective than an approach of m-ADM in a primary care setting for patients with a history of recurrent depression followed up over a 2-year period in terms of preventing depressive relapse/recurrence. Secondary aims examined MBCT’s acceptability and mechanism of action.

DESIGN: Single-blind, parallel, individual randomised controlled trial.

SETTING: UK general practices.

PARTICIPANTS: Adult patients with a diagnosis of recurrent depression and who were taking m-ADM.

INTERVENTIONS: Participants were randomised to MBCT-TS or m-ADM with stratification by centre and symptomatic status. Outcome data were collected blind to treatment allocation and the primary analysis was based on the principle of intention to treat. Process studies using quantitative and qualitative methods examined MBCT’s acceptability and mechanism of action.

MAIN OUTCOMES MEASURES: The primary outcome measure was time to relapse/recurrence of depression. At each follow-up the following secondary outcomes were recorded: number of depression-free days, residual depressive symptoms, quality of life, health-related quality of life and psychiatric and medical comorbidities.

RESULTS: In total, 212 patients were randomised to MBCT-TS and 212 to m-ADM. The primary analysis did not find any evidence that MBCT-TS was superior to m-ADM in terms of the primary outcome of time to depressive relapse/recurrence over 24 months [hazard ratio (HR) 0.89, 95% confidence interval (CI) 0.67 to 1.18] or for any of the secondary outcomes. Cost-effectiveness analysis did not support the hypothesis that MBCT-TS is more cost-effective than m-ADM in terms of either relapse/recurrence or quality-adjusted life-years. In planned subgroup analyses, a significant interaction was found between treatment group and reported childhood abuse (HR 1.89, 95% CI 1.06 to 3.38), with delayed time to relapse/recurrence for MBCT-TS participants with a more abusive childhood compared with those with a less abusive history. Although changes in mindfulness were specific to MBCT (and not m-ADM), they did not predict outcome in terms of relapse/recurrence at 24 months. In terms of acceptability, the qualitative analyses suggest that many people have views about (dis)/continuing their ADM, which can serve as a facilitator or a barrier to taking part in a trial that requires either continuation for 2 years or discontinuation.

CONCLUSIONS: There is no support for the hypothesis that MBCT-TS is superior to m-ADM in preventing depressive relapse/recurrence among individuals at risk for depressive relapse/recurrence. Both treatments appear to confer protection against relapse/recurrence. There is an indication that MBCT may be most indicated for individuals at greatest risk of relapse/recurrence. It is important to characterise those most at risk and carefully establish if and why MBCT may be most indicated for this group.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4781448/

 

Improve Health with Tai Chi

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By John M. de Castro, Ph.D.

 

“Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.” – Harvard Health Watch

 

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

 

Because Tai Chi is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. In today’s Research News article “An evidence map of the effect of Tai Chi on health outcomes.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1316431988380724/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962385/  Solloway and colleagues review the published research literature on the health effects of Tai Chi practice. They summarized previously published reviews and meta-analyses of the research. In other words, they performed a summary of summaries.

 

They report that Tai Chi has been shown to be helpful for balance and fall prevention, particularly in the elderly, and with hypertension, reducing both systolic and diastolic blood pressure. It was also found to improve cognitive performance, pain, osteoarthritis pain and joint stiffness, muscle strength, improved chronic obstructive pulmonary disease (COPD), and relief of depression.

 

These results are very encouraging and suggest that Tai Chi is effective for a number of health conditions. It has so many advantages as a therapy that it should be considered for not only treatment but also prevention of disease and promotion of health especially in the elderly and vulnerable populations. Among its many advantages is low cost. Training can occur in relatively large groups and it can be practiced virtually anywhere alone or in groups. In addition, it’s safe, having no known adverse outcomes.

 

So, improve health with tai chi.

 

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

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Solloway, M. R., Taylor, S. L., Shekelle, P. G., Miake-Lye, I. M., Beroes, J. M., Shanman, R. M., & Hempel, S. (2016). An evidence map of the effect of Tai Chi on health outcomes. Systematic Reviews, 5, 126. http://doi.org/10.1186/s13643-016-0300-y

 

Abstract

Background: This evidence map describes the volume and focus of Tai Chi research reporting health outcomes. Originally developed as a martial art, Tai Chi is typically taught as a series of slow, low-impact movements that integrate the breath, mind, and physical activity to achieve greater awareness and a sense of well-being.

Methods: The evidence map is based on a systematic review of systematic reviews. We searched 11 electronic databases from inception to February 2014, screened reviews of reviews, and consulted with topic experts. We used a bubble plot to graphically display clinical topics, literature size, number of reviews, and a broad estimate of effectiveness.

Results: The map is based on 107 systematic reviews. Two thirds of the reviews were published in the last five years. The topics with the largest number of published randomized controlled trials (RCTs) were general health benefits (51 RCTs), psychological well-being (37 RCTs), interventions for older adults (31 RCTs), balance (27 RCTs), hypertension (18 RCTs), fall prevention (15 RCTs), and cognitive performance (11 RCTs). The map identified a number of areas with evidence of a potentially positive treatment effect on patient outcomes, including Tai Chi for hypertension, fall prevention outside of institutions, cognitive performance, osteoarthritis, depression, chronic obstructive pulmonary disease, pain, balance confidence, and muscle strength. However, identified reviews cautioned that firm conclusions cannot be drawn due to methodological limitations in the original studies and/or an insufficient number of existing research studies.

Conclusions: Tai Chi has been applied in diverse clinical areas, and for a number of these, systematic reviews have indicated promising results. The evidence map provides a visual overview of Tai Chi research volume and content.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962385/

 

Improve Bladder Problems with Mindfulness

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By John M. de Castro, Ph.D.

 

“Good news: You may be able to ease your bladder discomfort and Overactive Bladder Symptoms by tapping into mind-body techniques such as meditation. Slowing your breathing calms your autonomic nervous system, which slows your heart rate and can decrease spasms of the bladder.” – Karen Sebastian

 

Interstitial cystitis/bladder pain syndrome (IC/PBS) involves recurring discomfort or pain in the bladder and the surrounding pelvic region, including mild discomfort, pressure, tenderness, or intense pain in the bladder and pelvic area and/or an urgent and frequent need to urinate. There are an estimated 3.3 million adult U.S. women, or 2.7 percent, and 1.6 million adult U.S. men, or 1.3 percent who suffer from IC/PBS. The causes of IC/PBS are unknown and the current treatments employed are aimed at relieving symptoms. These include drugs, diet, exercise, bladder training, physical therapy, bladder washing and distension, and even surgery. These treatments have varying effectiveness and may become ineffective over time. So, there is a need to develop other treatments for IC/PBS.

 

Mindfulness training, including Mindfulness-Based Stress Reduction (MBSR) have been repeatedly shown to be safe and effective treatments for a variety of painful conditions. In today’s Research News article “Mindfulness-based stress reduction as a novel treatment for interstitial cystitis/bladder pain syndrome: a randomized controlled trial” (See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1315503701806886/?type=3&theater

or see summary below), Kanter and colleagues randomly assigned female patients with interstitial cystitis/bladder pain syndrome (IC/PBS) to either receive treatment as usual or an 8-week Mindfulness-Based Stress Reduction (MBSR) program. MBSR is taught in 2-hour weekly sessions with home practice encouraged. It is a combination of training in body scan, meditation, and yoga. Prior to and after the 8-week treatment period the patients were assessed with measures of Global Response Assessment, symptom assessment, pain, pain coping ability, quality of life, sexual function.

 

They found that MBSR in comparison to treatment as usual produced significant improvements of 28% with IC/PBS symptoms, including a 22% improvement in total symptoms and a 38% improvement in symptom problems and of 25% with pain coping ability. Hence, MBSR was found to be effective in reducing the symptoms of interstitial cystitis/bladder pain syndrome (IC/PBS) and to improve the patient’s ability to cope with the pain. This may well have occurred because of mindfulness training’s proven ability to reduce the psychological and physiological responses to stress. This would in turn, reduce stress induced symptom exacerbation. MBSR training did not reduce pain per se. Instead, because of the development of focus on the present moment, it improves the ability of patients to cope with the pain, making it less disruptive in their lives. Mindfulness has been shown to reduce catastrophizing, worry and rumination. So, it decreases the patient’s responses that amplify the pain. All in all, MBSR training would appear to be a viable treatment for interstitial cystitis/bladder pain syndrome (IC/PBS).

 

Because the Mindfulness-Based Stress Reduction (MBSR) program is a complex treatment that includes body scan, meditation, and yoga, it is impossible to assess which components or combination of components were responsible for its’ effectiveness. Future research, perhaps a component analysis design, is needed to determine what parts of the MBSR program are responsible for the effects.

 

So, improve bladder problems with mindfulness.

 

“Being mindful is about being in the present, and the conscious choice to experience your life in the present moment. Being mindful may be able to help you associate overactive bladder as just another function of the body.” – Urology Experts

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Kanter G, Komesu YM, Qaedan F, Jeppson PC, Dunivan GC, Cichowski SB, Rogers RG Mindfulness-based stress reduction as a novel treatment for interstitial cystitis/bladder pain syndrome: a randomized controlled trial. Int Urogynecol J (2016). doi:10.1007/s00192-016-3022-8

 

Abstract

INTRODUCTION AND HYPOTHESIS: Mindfulness-based stress reduction (MBSR) is a standardized meditation program that may be an effective therapy for interstitial cystitis/bladder pain syndrome (IC/BPS), a condition exacerbated by stress. The aims of this study were to explore whether MBSR improved IC/BPS symptoms and the feasibility/acceptability of MSBR among women with IC/BPS.

METHODS: This randomized controlled trial included women with IC/BPS undergoing first- or second-line therapies. Women were randomized to continuation of usual care (UC) or an 8-week MBSR class + usual care (MBSR). Participants completed baseline and 8-week post-treatment questionnaires, including the O’Leary-Sant Symptom Problem Index (OSPI), the visual analog pain scale (VAS), the Short Form Health Survey (SF-12), the Female Sexual Function Index (FSFI), and the Pain Self-Efficacy Questionnaire (PSEQ). The Global Response Assessment (GRA) was completed post-treatment. Analyses were performed using Student’s t test, Chi-squared, and MANOVA where appropriate.

RESULTS: Eleven women were randomized to UC and 9 to MBSR, without differences in group characteristics. More MBSR participants’ symptoms were improved on the GRA (7 out of 8 [87.5 %] vs 4 out of 11 [36.4 %], p = 0.03). The MBSR group showed greater improvement in the OSPI total (p = 0.0498) and problem scores (p = 0.036); the OSPI symptom score change did not differ. PSEQ scores improved in MBSR compared with UC (p = 0.035). VAS, SF-12, and FSFI change did not differ between groups. Eighty-six percent of MBSR participants felt more empowered to control symptoms, and all participants planned to continue MBSR.

CONCLUSIONS: This trial provides initial evidence that MBSR is a promising adjunctive therapy for IC/BPS. Its benefit may arise from patients’ empowerment and ability to cope with symptoms.

 

Mindful Labor Day

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“Sometimes it’s important to work for that pot of gold.  But other times it’s essential to take time off and to make sure that your most important decision in the day simply consists of choosing which color to slide down on the rainbow.”  ~ Douglas Pagels

 

Labor Day is a National Holiday in the United States. It was designed to celebrate the accomplishments of the American worker, particularly organized labor. It is important to celebrate this holiday mindfully. Work is a major component of our lives, it dictates our income, contributes to our social lives, and for many people is an essential part of their self-concept and their self-worth. But rather than using the holiday to reflect on this important part of their lives, most people treat Labor Day mindlessly, as a time to vacation and party. Perhaps, though, it’s important to take at least a little time on this holiday to mindfully reflect on work.

 

To understand the importance of work we need only look at the Buddha’s Noble Eightfold Path. Two of the eight components are Right Actions and Right Livelihood. But, Right Livelihood is itself an action and it would seem that Right Livelihood should be contained in Right Actions and not a separate component. But, the Buddha included Right Livelihood as a separate component to underscore its importance for spiritual development. It’s his way of emphasizing that what one does for a living is an extremely important action. The Buddha taught that it was essential for spiritual development to only engage in work that produces greater happiness, wisdom, and well-being, and relieves suffering in ourselves and others and avoid jobs that produce harm.

 

We should take a mindful look at our occupations on Labor Day and ask whether they promote greater happiness, wisdom, and well-being, and relieves suffering or produces harm. In some case, the fact that it is Right Livelihood is obvious as with professions such as physician, social worker, peace negotiator, relief worker, therapist, etc. On the other hand, professions such as drug dealer, arms merchant, professional criminal, etc. are clearly not. But for most occupations it is much more difficult to discern whether or not they constitute Right Livelihood. This is a point for deep, mindful, exploration for Labor Day.

 

Working on an oil rig in the Gulf of Mexico produces a product, energy, that is needed for the well-being of virtually everyone. Without affordable energy, every aspect of the economy would collapse. So, working on the oil rig could be seen as promoting well-being and relieving suffering. On the other hand, there is potential for great environmental harm, including oil spills that directly pollute sensitive environments, or contributing to carbon dioxide emissions that can indirectly create great harm by contributing to global warming. So should someone on the eightfold path accept or reject a job working on an oil rig? The answer cannot be given by anyone other than the individual themselves. It is imperative that this be looked at deeply and objectively to determine for themselves if they are doing more harm than good. The primary spiritual impact of Right Livelihood is on the individual engaging in the occupation. So, the decision has to be theirs. That is not to say that experts or friends can’t or shouldn’t be consulted, but that ultimately the individual must decide for themselves and be willing to accept the potential consequences. Needless to say, this should be a focus for deep mindful reflection on Labor Day.

 

The labor movement itself has important consequences for ourselves and others and should also be explored mindfully on Labor Day. It grew out of great labor abuses that existed where unscrupulous employers took advantage of workers, demanding much and paying little. This is an example how great harm can be produced when the wealthy and powerful, as a result of greed, do not practice Right Livelihood. The Buddha taught that there was nothing wrong with being successful and accumulating wealth provided that this was done ethically and honestly, and it promoted the overall well-being of the community. But, for a time, this was not the case. This underscores how the notion of Right Livelihood doesn’t only apply to workers, but also to employers, financiers, Wall Street executives, politicians, etc.

 

The labor movement arose to counteract the rampant abuses of workers. By organizing the workers obtained strength in numbers. This allowed them to stand up to employers and demand better pay and working conditions. It truly exemplifies our interdependence. We are not alone, but rather, are intricately connected to everyone else. This is true for work in general. It is a productive point for mindful contemplation of how our work and in fact, our entire lives are connected to the work of others. If we’re a truck driver we’re totally dependent upon the people who make the trucks, produce the fuel, build the roads, insures, maintains, and repairs the vehicles, makes and enforces the laws governing the roadways, etc. But, we are also dependent upon the work or those who produce our food, make our clothes, build our houses, educate our children, defend and protect us, etc. Our work is interdependent with the work of everyone else. This is an important point for reflection on Labor Day.

 

I recently received an award for my work career. It was a wonderful boost for my ego and made me feel very good about myself. But, with a little mindful reflection, I realized that this was not my award solely. It could never have been achieved without the involvement of a vast array of people, colleagues, students, friends, family superiors, workers, direct reports, police, government, etc. and all of the people who they are dependent upon, and so forth. It couldn’t have been achieved without virtually everyone. It was really an award for a cooperative effort. This kind of thinking made me humble. It made me know that it was not about “I.” Rather, it’s about “we.” Mindful reflection about our work can help us to see the interconnectedness we have with every other living thing.

 

A major issue for Labor Day reflection is what happens in the course of our daily work. We can learn much about ourselves by mindfully examining what transpires at work. What happens can bring us great joy or great suffering, but most of the time, it just provides momentary satisfaction or dissatisfaction. It is the smaller moments that compose the majority of our work lives but they are crucial to our happiness or unhappiness at work. Applying mindfulness and reflection to how we react and our thoughts regarding the events at work, we can gain great insight into the workings of our minds and how they can produce unsatisfactoriness and unhappiness.

 

The fact that your boss failed to mention that your performance was very good that day may make you feel unappreciated at work. But, it is likely that your boss was preoccupied with her own problems. But, looking carefully at your thought process you can begin to see how your response was based on the needs of your own ego. Many people’s feelings of self-worth, or self-hatred for that matter, are built around their work. Not being recognized by a superior may threaten a fragile self-image and produce discomfort and resentment. Work is actually a wonderful opportunity to learn about yourself.

 

You may observe a coworker engaged in petty theft and not report it. Looking deeply at this event you may be able to see that you have a strong need to be liked and you feel that reporting the unethical behavior may cause others to dislike you or see you as a threat. In this case your need for social acceptance causes you to compromise your integrity. The fact that social approval was more important to you than ethics can be a revelation regarding your inner psychological landscape. Once again, work can teach you a lot.

 

There are actually many many events that happen at work every day, small and large, that reveal the workings of your mind and emotions. Applying mindfulness, noticing and being aware of your reactions and actions at work can change your ideas about yourself and change your actions at work and these can lead to greater understanding and acceptance. This, in turn, can lead to greater satisfaction and happiness. Mindfulness is a key. If you are not in the present moment, if you are not paying attention but rather reacting without thinking or noticing, if your mind is wandering and off task, then this splendid opportunity will be lost. So, vow to be mindful at work and become better and happier with the way you make your living.

 

So, on this Labor Day, vow to be mindful and take advantage of the opportunities provided at work to learn about yourself. Grow as a person and grow spiritually by making every work day a mindful work day.

 

“When people say, “This is the way to do it,” that’s not true. There are always many ways, and the way you choose should depend on the current context. You can’t solve today’s problems with yesterday’s solutions. So when someone says, “Learn this so it’s second nature,” let a bell go off in your head, because that means mindlessness. The rules you were given were the rules that worked for the person who created them, and the more different you are from that person, the worse they’re going to work for you. When you’re mindful, rules, routines, and goals guide you; they don’t govern you.” – Ellen Langer

 

CMCS – Center for Mindfulness and Contemplative Studies

 

10 Ways to Be More Mindful at Work

http://www.mindful.org/10-ways-mindful-work/

 

Mindfulness meditation melts away work-related stress

http://www.cbsnews.com/news/mindfulness-meditation-melts-away-work-related-stress/

 

Why We Need Mindfulness at Work

http://greatergood.berkeley.edu/article/item/why_we_need_mindfulness_at_work

 

 

Improve Physician Care of Patients and Themselves with Religious Practice

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By John M. de Castro, Ph.D.

 

“Patients need to believe in their doctor. An empathetic touch can make all the difference and also be the key to medical success. . . The tragedy of burnout is that it effaces genuine empathy, spirituality, and commitment. Nietzsche put it best: “Physician, heal thyself: Then wilt thou also heal thy patient.” – Tom Murphy

 

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. This is the fatigue, cynicism, emotional exhaustion, and professional inefficacy that comes with work-related stress. Healthcare and teaching are high stress occupations. It is estimated that over 45% of healthcare workers experience burnout with emergency medicine at the top of the list, over half experiencing burnout. Currently, over a third of healthcare workers report that they are looking for a new job. Nearly half plan to look for a new job over the next two years and 80% expressed interest in a new position if they came across the right opportunity.

 

Burnout frequently results from emotional exhaustion. This exhaustion not only affects the healthcare providers personally, but also the patients, as it produces a loss of enthusiasm, empathy, and compassion. Regardless of the reasons for burnout or its immediate presenting consequences, it is a threat to the healthcare providers and their patients. In fact, it is a threat to the entire healthcare system as it contributes to the shortage of doctors and nurses. Hence, preventing burnout has to be a priority. Mindfulness has been demonstrated to be helpful in treating and preventing burnout. Religiosity and spirituality are also known to help improve mental health and well-being.

 

In today’s Research News article “An exploration of the role of religion/spirituality in the promotion of physicians’ wellbeing in Emergency Medicine.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1313533765337213/?type=3&theater

or see summary below or view the full text of the study at http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4929145/, Salmoirago-Blotcher and colleagues surveyed emergency room physicians measuring burnout, maladaptive behaviors, malpractice, religiosity, religious affiliation, spirituality, private religious/spiritual practice, and religious commitment. They found that high levels of burnout were associated with being single or divorced, and not surprisingly with high numbers of patients seen, hours on call, and shifts each month. There were no significant relationships between religiosity/spirituality and burnout. They did find, however, that the greater the observance of a religious day of rest, the lower the levels of malpractice and maladaptive behaviors. In addition, the greater the attendance at religious services the lower the level of maladaptive behaviors.

 

These results are interesting and suggest that although not directly associated with burnout, religious practice was associated with higher quality of medical services provided to the patients, as evidenced by fewer malpractice suits, and the better care the physicians took of themselves, as evidenced by low maladaptive behaviors. The maladaptive behaviors included smoking, drug use and addiction, and alcohol use. It is interesting that the results were not due to the levels of spirituality or religiosity themselves but rather to participation in religious services and taking a religious day of rest. This suggests that the effects may be the result taking time off to go to church and rest may be important for physicians well-being. Since, this was a correlational study, however, it’s possible that the causation was in the opposite direction with the kinds of physicians who participated in religious practices also being the type of physicians who take better care of themselves and others.

 

So, improve physician care of patients and themselves with religious practice.

 

“We can’t afford to ignore the potential effect of spirituality and religion on health.”  – Alexandra Shields

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Salmoirago-Blotcher, E., Fitchett, G., Leung, K., Volturo, G., Boudreaux, E., Crawford, S., … Curlin, F. (2016). An exploration of the role of religion/spirituality in the promotion of physicians’ wellbeing in Emergency Medicine. Preventive Medicine Reports, 3, 189–195. http://doi.org/10.1016/j.pmedr.2016.01.009

 

Abstract

Background: Burnout is highly prevalent among Emergency Medicine (EM) physicians and has significant impact on quality of care and workforce retention. The objective of this study was to determine whether higher religion/spirituality (R/S) is associated with a lower prevalence of burnout among EM physicians (primary outcome). A history of malpractice lawsuits and maladaptive behaviors were the secondary outcomes. Methods: This was a cross-sectional, survey-based study conducted among a random sample of physicians from the Massachusetts College of Emergency Physicians mailing list. Burnout was measured using a validated 2-item version of the Maslach Burnout Inventory. Maladaptive behaviors (smoking, drinking, and substance use) and medical malpractice were self-reported. R/S measures included organized religiosity, religious affiliation, private R/S practice, self-rated spirituality, religious rest, and religious commitment. Logistic regression was used to model study outcomes as a function of R/S predictors. Results: Of 422 EM physicians who received the invitation to participate, 138 completed the survey (32.7%). The prevalence of burnout was 27%. No significant associations were observed between burnout and R/S indicators. Maladaptive behaviors (adjusted OR = 0.42, CI: 0.19 to 0.96; p = 0.039) and history of medical malpractice (adjusted OR = 0.32; CI: 0.11 to 0.93; p = 0.037) were less likely among physicians reporting to be more involved in organized religious activity and to observe a day of rest for religious reasons, respectively. Conclusion: This study provides preliminary evidence for a possible protective association of certain dimensions of R/S on maladaptive behaviors and medical malpractice among EM physicians.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4929145/

 

Improve the Brain’s Emotional Responses with Mindfulness

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By John M. de Castro, Ph.D.

 

“Meditation gives you the wherewithal to pause, observe how easily the mind can exaggerate the severity of a setback, and resist getting drawn back into the abyss.”— Richie Davidson

 

We’re very emotional creatures. Without emotion, life is flat and uninteresting. Emotions provide the spice of life. We are constantly having or reacting to emotions. We often go to great lengths in an attempt to create or keep positive emotions and conversely to avoid, mitigate, or get rid of negative emotions. They are so important to us that they affect mostly everything that we do and say and can even be determinants of life or death. Anger, fear, and hate can lead to murderous consequences. Anxiety and depression can lead to suicide. At the same time love, joy, and happiness can make life worth living. Our emotions also affect us physically with positive emotions associated with health, well-being, and longevity and negative emotions associated with stress, disease, and shorter life spans. The importance of emotions is only surpassed by our ignorance of them.

 

Emotions occur automatically and reflexively to particularly stimuli in the environment. For example, the sight of a snake almost universally evokes a fear response, or conversely the sight of a baby smiling almost universally evokes loving feelings. Psychologists have demonstrated that these reflexive emotional reactions can be transferred to other stimuli. This occurs in a process first described by Pavlov called classical conditioning. For example, seeing a snake in a flower pot can later produce fear responses to the flower pot itself. This is called emotional learning.

 

One of the most important effects of mindfulness training is improving emotion regulation. Research has demonstrated that people either spontaneously high in mindfulness or trained in mindfulness are better able to be completely in touch with their emotions and feel them completely, while being able to respond to them more appropriately and adaptively. In other words, mindful people are better able to experience yet control emotions. The influence of mindfulness training on emotional learning has not, however, been extensively studied.

 

In today’s Research News article “Mindfulness-Based Stress Reduction, Fear Conditioning, and The Uncinate Fasciculus: A Pilot Study.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1312616582095598/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4908122/

Hölzel and colleagues randomly assigned adult participants to either receive an 8-week Mindfulness-Based Stress Reduction (MBSR) program or be placed on a wait-list. Prior to and after the 8-week training period, both groups were assessed for mindfulness, perceived stress, and emotion regulation ability. They were also tested with a 2-day fear conditioning emotional learning, extinction and retention of extinction procedure which occurred while the participants laid in a Magnetic Resonance Imaging (MRI) scanner. The conditioning occurred to red and blue lights paired with a mild electric shock. Then only one light and not the other was paired with shock so that the fear response to one would decline in strength (extinguish).

 

They found that the MBSR training produced significant improvements in mindfulness, emotion regulation and perceived stress. In addition, the more home practice the participants engaged in the greater the improvement. They found that the MBSR participants retained the fear conditioning from prior to, to after the conditioning while the control group did not. In addition, MBSR was found to produce a significant increase in the fiber density, axonal diameter, and myelination of the Uncinate fasciclus; in other words, it increased the size of this fiber tract that interconnects the limbic system to the frontal lobes. Aslo, the greater the increase in the size of the Uncinate, the stronger the increase in the strength of the fear conditioning.

 

It has been repeatedly demonstrated that mindfulness (MBSR) training increases emotion regulation and decreases stress responses. So, these results in the present study were no surprise. The increased retention of the fear conditioning found after mindfulness training is interesting and suggests that the training did what is was supposed to, increasing attentiveness to environmental stimuli and thus making the individual more responsive to them over longer periods. It is possible that mindfulness training, by improving emotion regulation and stress responding allowed for better appreciation and control of prior emotional conditioning. Hence, mindfulness training appears to make us better at being attentive to and regulating both our primary and secondary (learned) emotions.

 

The improved retention of the fear conditioning may also result from the increased size of the Uncinate fasciculus which connects the limbic system which is known to be involved in emotions to the frontal lobes which are known to be involved in emotion regulation. Hence, the MBSR training appears to have altered the brain to accentuate the processing and regulation of emotional signals. These kind of changes in brain structure, known as neuroplasticity, are commonly found after mindfulness training. In the case of the present study the change in the brain produced by mindfulness training appears to alter the individual’s responsiveness and control of their emotions.

 

So, improve the brain’s emotional responses with mindfulness.

 

“Mindfulness practice isn’t meant to eliminate thinking but aims rather to help us know what we’re thinking when we’re thinking it, just as we want to know what we’re feeling when we’re feeling it. Mindfulness allows us to watch our thoughts, see how one thought leads to the next, decide if we’re heading toward an unhealthy path, and if so, let go and change directions. It allows us to see that who we are is much more than a fearful or envious or angry thought. We can rest in the awareness of the thought, in the compassion we extend to ourselves if the thought makes us uncomfortable, and in the balance and good sense we summon as we decide whether and how to act on the thought.” – Sharon Salzberg

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Hölzel, B. K., Brunsch, V., Gard, T., Greve, D. N., Koch, K., Sorg, C., … Milad, M. R. (2016). Mindfulness-Based Stress Reduction, Fear Conditioning, and The Uncinate Fasciculus: A Pilot Study. Frontiers in Behavioral Neuroscience, 10, 124. http://doi.org/10.3389/fnbeh.2016.00124

 

Abstract

Mindfulness has been suggested to impact emotional learning, but research on these processes is scarce. The classical fear conditioning/extinction/extinction retention paradigm is a well-known method for assessing emotional learning. The present study tested the impact of mindfulness training on fear conditioning and extinction memory and further investigated whether changes in white matter fiber tracts might support such changes. The uncinate fasciculus (UNC) was of particular interest in the context of emotional learning. In this pilot study, 46 healthy participants were quasi-randomized to a Mindfulness-Based Stress Reduction (MBSR,N = 23) or waitlist control (N = 23) group and underwent a two-day fear conditioning, extinction learning, and extinction memory protocol before and after the course or control period. Skin conductance response (SCR) data served to measure the physiological response during conditioning and extinction memory phases. Diffusion tensor imaging (DTI) data were analyzed with probabilistic tractography and analyzed for changes of fractional anisotropy in the UNC. During conditioning, participants were able to maintain a differential response to conditioned vs. not conditioned stimuli following the MBSR course (i.e., higher sensitivity to the conditioned stimuli), while controls dropped the response. Extinction memory results were not interpretable due to baseline differences. MBSR participants showed a significant increase in fractional anisotropy in the UNC, while controls did not (group by time interaction missed significance). Pre-post changes in UNC were correlated with changes in the response to the conditioned stimuli. The findings suggest effects of mindfulness practice on the maintenance of sensitivity of emotional responses and suggest underlying neural plasticity.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4908122/

 

Practice Yoga and be Resilient to Stress

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By John M. de Castro, Ph.D.

 

“yoga is anti-aging, lowers blood pressure, and is beneficial for treating metabolic syndrome x. Waist circumference, blood sugar, and triglycerides. Yoga has been known to balance the endocrine system and hormones for centuries. Now it is also being recognized as a way to balance blood sugar levels and reduce the risk of diseases brought on by a classically western diet.” – Cheryl Walters
Stress is universal. We are constantly under some form of stress. In fact, if we don’t have enough stress, we seek out more. Stress actually can strengthen us. Muscles don’t grow and strengthen unless they are moderately stressed in exercise. Moderate mental stress can actually increase the size and connectivity of brain areas devoted to the activity. Moderate social stress can help us become more adept in social interactions. Moderate work stress can help us be more productive and improve as an employee, etc. So, stress can be a good thing promoting growth and flourishing. The key word here is moderate or what we called the optimum level of stress. Too little or too much stress can be damaging.

 

Unfortunately for many of us living in a competitive modern environment stress is all too often higher than desirable. In addition, many of the normal mechanisms for dealing with stress have been eliminated. The business of modern life removes opportunities for rest, working extra hours, and limiting or passing up entirely vacations to stay competitive. Persistently high levels of stress are damaging and can directly produce disease or debilitation increasing susceptibility to other diseases. Chronic stress can produce a condition called distress which can lead to headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping and can make other diseases worse.

 

It is beyond the ability of the individual to change the environment to reduce stress, 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 including yoga practice have been shown to reduce the psychological and physiological responses to stress. Because of their ability to relieve stress, mindfulness trainings are increasingly being practiced by individuals and are even being encouraged in some workplaces.
In today’s Research News article “Heart Rate Variability, Flow, Mood and Mental Stress During Yoga Practices in Yoga Practitioners, Non-yoga Practitioners and People with Metabolic Syndrome.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1311695092187747/?type=3&theater

or see summary below. Tyagi and colleagues investigate the ability of yoga practitioners to respond to and recover from stress. They recruited yoga practitioners who had been practicing for at least 6 months, comparable individuals who did not practice yoga, and individuals with metabolic syndrome. They had the participants relax in a reclining position and then challenged them with a stressful mental arithmetic task. During this time, they were measured for mood, flow, respiration, and cardiac activity with an Electrocardiogram (ECG). Flow is a “desirable state of positive arousal caused by the perception of subjective control with maximum physiological efficiency and the down-regulation of functions irrelevant for task fulfilment.”

 

They found that the yoga practitioners had greater flow and were in a better mood even before the stressful task and showed greater improvement in flow and mood after the task than the other groups. These included flow, total mood, and the mood components of tension, depression, fatigue, confusion, anxiety, and vigor. They also found that the yoga practitioners had lower heart rates and respiration rates than the other groups, had greater increases during the stressful task, and more rapid decreases afterward.

 

These are interesting results and replicate many previous results that the practice of yoga in general improves flow, mood, and physiological responses. This is not surprising as exercise in general is known to do this. What is new and significant is that yoga practice appears to improve resilience; that is, it results in vigorous responses to stress, but rapid recovery. Both of these responses are adaptive. By readying the physiology to cope with the effects of stress, it positions the individual to better withstand these effects. But, yoga also improves the recovery afterward preventing the stress effects to be prolonged and potentially damaging. As a result, yoga practitioners appear to better able to respond to and cope with stress, quickly and efficiently, without unnecessary prolonged physiological reactions.

 

So, practice yoga and be resilient to stress.

 

“Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration. Body- and self-awareness are particularly beneficial, because they can help with early detection of physical problems and allow for early preventive action.” – Natalie Nevin

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Tyagi, A., Cohen, M., Reece, J. Telles, S. and Jones. L. Heart Rate Variability, Flow, Mood and Mental Stress During Yoga Practices in Yoga Practitioners, Non-yoga Practitioners and People with Metabolic Syndrome. Appl Psychophysiol Biofeedback (2016). doi:10.1007/s10484-016-9340-2

Abstract

Heart Rate Variability (HRV) and respiratory sinus arrhythmia are directly associated with autonomic flexibility, self-regulation and well-being, and inversely associated with physiological stress, psychological stress and pathology. Yoga enhances autonomic activity, mitigates stress and benefits stress-related clinical conditions, yet the relationship between autonomic activity and psychophysiological responses during yoga practices and stressful stimuli has not been widely explored. This experimental study explored the relationship between HRV, mood states and flow experiences in regular yoga practitioners (YP), non-yoga practitioners (NY) and people with metabolic syndrome (MetS), during Mental Arithmetic Stress Test (MAST) and various yoga practices. The study found that the MAST placed a cardio-autonomic burden in all participants with the YP group showing the greatest reactivity and the most rapid recovery, while the MetS group had significantly blunted recovery. The YP group also reported a heightened experience of flow and positive mood states compared to NY and MetS groups as well as having a higher vagal tone during all resting conditions. These results suggest yoga practitioners have a greater homeostatic capacity and autonomic, metabolic and physiological resilience. Further studies are now needed to determine if regular yoga practice may improve autonomic flexibility in non-yoga practitioners and metabolic syndrome patients.

 

Detach from Depression with Mindfulness

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By John M. de Castro, Ph.D.

 

“People at risk for depression are dealing with a lot of negative thoughts, feelings and beliefs about themselves and this can easily slide into a depressive relapse. MBCT helps them to recognize that’s happening, engage with it in a different way and respond to it with equanimity and compassion.” – William Kuyken

 

Depression is epidemic. Major depressive disorder affects approximately 14.8 million American adults, or about 6.7 percent of the U.S. population age 18 and older in a given year. It also affects children with one in 33 children and one in eight adolescents having clinical depression. It is so serious that it can be fatal as about 2/3 of suicides are caused by depression. It makes lives miserable, not only the patients but also associates and loved ones, interferes with the conduct of normal everyday activities, and can come back repeatedly. Even after complete remission, 42% have a reoccurrence.

 

Depression appears to be the result of a change in the nervous system that can generally only be reached with drugs that alter the affected neurochemical systems. But, of the patients treated initially with drugs only about a third attain remission and even after repeated and varied treatments including drugs, therapy, exercise etc. only about two thirds of patients attain remission. In addition, the drugs can lose effectiveness over time and can have problematic side effects, So, it is important that other safe and effective treatments be identified.

 

Depression has also been long hypothesized to have roots in early childhood. Patterns of mother-child interactions are thought to produce different forms of attachment styles in the infant, including secure, insecure, avoidant, ambivalent, fearful, preoccupied, and disorganized attachment styles. All of these styles, save secure attachment style, have been found to be associated with depression.

 

Mindfulness training has been shown to be effective for depression alone or in combination with drug therapy. One way that mindfulness may effect depression is by altering the effects of attachment style on depression. In today’s Research News article “Mediating Role of Mindfulness as a Trait Between Attachment Styles and Depressive Symptoms.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1310795515611038/?type=3&theater

or see summary below. Linares and colleagues investigate this hypothesis. They recruited over 500 adults and measured depression, emotional distress, mindfulness, decentering and attachment styles and statistically investigate the interrelationships between these variables.

 

They found that high levels of depression were associated with low mindfulness, decentering, and secure attachment styles and with high levels of anxiety and preoccupied and fearful attachment styles. The preoccupied and fearful attachment styles had primarily direct influences with depression. There were small but significant mediation effects for the non-judging facet of mindfulness and for decentering.

 

These results suggest that attachment styles do indeed affect depression, but mainly do so directly. Non-judging mindfulness and decentering are affected by attachment styles but only have a small effect on the attachment style effects on depression. As has been demonstrated repeatedly in the research literature, mindfulness reduces depression and attachment styles can increase depression, but appear to do so relatively independently. Since they seem to act on depression relatively independently, it may be reasonable to test the combination of mindfulness treatment and treatment for attachment styles for the relief of depression.

 

So, detach from depression with mindfulness.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

“Mindfulness is a valuable practice for improving the cognitive symptoms of depression, such as distorted thinking and distractibility. It helps individuals recognize these more subtle symptoms, realize that thoughts are not facts and refocus their attention to the present.” – Margarita Tartakovsky

 

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

 

Study Summary

Linares L, Jauregui P, Herrero-Fernández D, Estévez A. Mediating Role of Mindfulness as a Trait Between Attachment Styles and Depressive Symptoms. J Psychol. 2016 Jul 28:1-16. [Epub ahead of print]  DOI: 10.1080/00223980.2016.1207591

 

Abstract

Attachment styles and dysfunctional symptoms have been associated. This relationship could be affected by metacognitive capacity. The aim of this study is to clarify the relationship between depressive symptoms, attachment styles, and metacognitive capacity. In addition, the mediating role of metacognition between attachment and depressive symptoms has been studied. A total of 505 participants recruited from the general population of the province of Bizkaia (Spain) completed questionnaires regarding depression, anxiety, mindfulness, decentering, and attachment. Results showed positive and significant relations between (a) dysfunctional symptoms and insecure attachment styles and (b) metacognitive capacity and secure attachment style. Additionally, the mediating role of metacognition between attachment and depressive symptoms was confirmed. Intervention in metacognitive abilities such as mindfulness could be a useful therapeutic tool for depressive symptoms.

 

Change your Brain for the Better with Mindfulness Based Stress Reduction

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By John M. de Castro, Ph.D.

 

“Neuroscientists have also shown that practicing mindfulness affects brain areas related to perception, body awareness, pain tolerance, emotion regulation, introspection, complex thinking, and sense of self. . . When we take a seat, take a breath, and commit to being mindful, particularly when we gather with others who are doing the same, we have the potential to be changed.” – Christina Congleton

 

The nervous system is a dynamic entity, constantly changing and adapting to the environment. It will change size, activity, and connectivity in response to experience. For example, the brain area that controls the right index finger has been found to be larger in blind subjects who use braille than in sighted individuals.  Similarly, cab drivers in London who navigate the twisting streets of the city, have a larger hippocampus, which is involved in spatial navigation, than predefined route bus drivers. These changes in the brain are called neuroplasticity. Over the last decade neuroscience has been studying the effects of contemplative practices on the brain and has identified neuroplastic changes in widespread areas. In other words, meditation practice appears to mold and change the brain, producing psychological, physical, and spiritual benefits.

 

The seemingly simple behavior of meditation is actually quite complex. Adding to the complexity is that there are a variety of different meditation techniques. To begin to understand exactly how meditation works to produce its benefit, it is important to determine what works best and what doesn’t. So, there is a need to test and compare the effects of a variety of techniques and variations. There has been some work investigating the neuroplastic changes resulting from a number of different types of meditation techniques. But more work is needed.

 

Mindfulness Based Stress Reduction (MBSR) is a practice widely used particularly to treat mental and physical conditions. It is, in fact, an amalgam of three mindfulness practice techniques; meditation, body scan, and yoga. It is not known if this combination of practices has the same effects on the nervous system as simple long-term meditation practice. In today’s Research News article “8-week Mindfulness Based Stress Reduction induces brain changes similar to traditional long-term meditation practice – A systematic review.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1309864165704173/?type=3&theater

or see summary below. Gotink and colleagues review the published research literature on the effects of Mindfulness Based Stress Reduction (MBSR) training on the brain and compare it to the effects of long-term meditation. Participants in the studies were adults who were provided an 8-week MBSR program and had their brains scanned with functional Magnetic Resonance Imaging (f-MRI).

 

They found that the literature reported that 8 weeks of MBSR training produced changed activity and functional connectivity in the prefrontal cortex, hippocampus, insula, and cingulate cortex. These are all brain structures that are involved in emotion regulation and behavioral response inhibition and control. In addition, the studies report decreased activity and size of the amygdala. This is a structure involved in activation and emotionality. These are very similar to the neural changes that have been reported for long-term meditators. So, it would appear that and 8-week MBSR training is sufficient to produce major changes in the nervous system reflecting changes in the psychological and emotional aspects of the individual. The practitioner’s brain is changed in such a way as to make them better in charge of their emotions and behavior.

 

So, change your brain for the better with mindfulness based stress reduction.

 

“Noticing the differences between sense and story, between primary experience-dependent ‘bottom-up’ input and the secondary ‘top-down’ chatter of prior learning becomes a fundamental tool of the mindfulness approach. Once this distinction, this noticing of the contents of the mind, is readily accessible through intentional practice, the capacity to alter habitual patterns is created and the possibility becomes available for relief from self-preoccupied rumination, self-defeating thought-patterns, negative autobiographical narratives and maladaptive patterns of emotional reactivity.” – Daniel J. Siegel

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Gotink RA, Meijboom R, Vernooij MW, Smits M, Hunink MG. 8-week Mindfulness Based Stress Reduction induces brain changes similar to traditional long-term meditation practice – A systematic review. Brain Cogn. 2016 Jul 15;108:32-41. doi: 10.1016/j.bandc.2016.07.001. [Epub ahead of print]

 

Highlights

  • Literature reports that long-term meditators show altered brain activations and structure.
  • Post-MBSR, prefrontal cortex, insula, cingulate cortex and hippocampus show similar results to traditional meditation.
  • In addition, the amygdala shows earlier deactivation, less gray matter and better connectivity.
  • These changes indicate a neuronal working mechanism of MBSR.

Abstract: The objective of the current study was to systematically review the evidence of the effect of secular mindfulness techniques on function and structure of the brain. Based on areas known from traditional meditation neuroimaging results, we aimed to explore a neuronal explanation of the stress-reducing effects of the 8-week Mindfulness Based Stress Reduction (MBSR) and Mindfulness Based Cognitive Therapy (MBCT) program.

Methods: We assessed the effect of MBSR and MBCT (N = 11, all MBSR), components of the programs (N = 15), and dispositional mindfulness (N = 4) on brain function and/or structure as assessed by (functional) magnetic resonance imaging. 21 fMRI studies and seven MRI studies were included (two studies performed both).

Results: The prefrontal cortex, the cingulate cortex, the insula and the hippocampus showed increased activity, connectivity and volume in stressed, anxious and healthy participants. Additionally, the amygdala showed decreased functional activity, improved functional connectivity with the prefrontal cortex, and earlier deactivation after exposure to emotional stimuli.

Conclusion: Demonstrable functional and structural changes in the prefrontal cortex, cingulate cortex, insula and hippocampus are similar to changes described in studies on traditional meditation practice. In addition, MBSR led to changes in the amygdala consistent with improved emotion regulation. These findings indicate that MBSR-induced emotional and behavioral changes are related to functional and structural changes in the brain.