Reduce Children’s and Parent’s Psychological Problems with Mindful Parenting

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By John M. de Castro, Ph.D.

 

“When we as adults learn mindfulness—paying attention here and now with kindness and curiosity and then choosing our behavior—we can support our children and teenagers in bringing these skills into their lives. If we are in the present, we aren’t worrying about our third grader getting into college and we aren’t passing this stress onto them in our day-to-day interactions. If we learn to witness our anger, fear, and sadness with kindness and compassion we show our children that this way of working with intense emotion is possible. If we slow down and choose how to respond to a difficult situation in daily life, and especially if we do it during challenges with our children and “out loud,” “Honey I am really frustrated, that you did X again, I am going to take a few minutes and then we can discuss this.” Then they see that they can do the same with various difficulties. Children learn what they live; the best way to support them in practicing mindfulness is to practice ourselves.” – Amy Saltzman

 

Mindfulness training has been shown to be helpful with a vast array of medical and psychological problems. But, it is also helpful for dealing with everyday life, from work to relationships, to social interactions, to parenting. Raising children, parenting, is very rewarding. But, it can also be challenging. Children test parents frequently. They test the boundaries of their freedom and the depth of parental love. They demand attention and seem to especially when parental attention is needed elsewhere. They don’t always conform to parental dictates or aspirations for their behavior. They are often affected more by peers, for good or evil, than by parents. It is the parents challenge to control themselves, not overreact, and act appropriately in the face of strong emotions. Meeting these challenges becomes more and more important as the youth approaches adolescence, as that is the time of the greatest struggle for independence and the potential for damaging behaviors, particularly, alcohol, drugs, and sexual behavior.

 

The challenges of parenting require that the parent be able to deal with stress, to regulate their own emotions, and to be sensitive and attentive to their child. These skills are exactly those that are developed in mindfulness training. It improves the psychological and physiological responses to stress. It improves emotion regulation. And it improves the ability to maintain attention and focus in the face of high levels of distraction. This becomes particularly important with children with psychological problems. All of the challenges of parenting become amplified. The application of mindful parenting skills to clinical issues is relatively new. So, it would seem reasonable to investigate the ability of mindful parenting training to help children with psychological problems and their parents.

 

In today’s Research News article “Mindful Parenting Training in Child Psychiatric Settings: Heightened Parental Mindfulness Reduces Parents’ and Children’s Psychopathology.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1258473290843261/?type=3&theater

or below, Meppelink and colleagues used mindful parenting training to treat both children with serious psychopathology and their parents. The children were diagnosed with a range of disorders including autism, attention deficit hyperactivity disorder, anxiety disorder, oppositional defiant disorder, and adjustment disorder. The parents of these children received an 8 -week mindful parenting treatment delivered in a group format. It involved weekly 3-hour sessions and at least one hour of daily meditation. It included meditation, body scan, and yoga, and teaching of mindful parenting skills. Parents were assessed for mindfulness and mindful parenting, and both the parents and children were assessed for psychopathology both before and after training and again 8-weeks later.

 

They found that the training increased general mindfulness and mindful parenting scores in the parents and decreased both the parents’ and children’s psychopathology scores. These improvements were still present 8-weeks later. In addition, the greater the increase in the parents’ mindfulness, the greater the decrease in the parents’ psychopathology, but not the children’s. On the other hand, the greater the increase in the parents’ mindful parenting scores, the greater the decrease in the children’s psychopathology, but not the parents’. These results suggest that mindful parenting training benefits both the parents and the children, with improved mindfulness benefiting the parents while improved mindful parenting benefiting the children.

 

These conclusions need to be tempered with the understanding that there was not a control condition. So, it is impossible to tell if the improvements occurred because of the mindful parenting or due to a subject expectancy (placebo) effect, due to experimenter bias, spontaneous remission, or other confounding variable. A randomized controlled trial is needed.

 

Nevertheless, these results are encouraging, provide the rationale for more extensive and tightly controlled research, and suggest that children’s and parents psychological problems can be improved with mindful parenting training.

 

“It seems there’s no one right way to parent mindfully. Happily, there are many right ways. Sometimes the smallest adjustment in a child’s schedule can change a whole family’s day-to-day life. And sometimes it’s as simple as practicing paying full attention to our kids, with openness and compassion, and maybe that’s enough at any moment.” – Juliann Garey

 

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

Meppelink R, de Bruin EI, Wanders-Mulder FH, Vennik CJ, Bögels SM. Mindful Parenting Training in Child Psychiatric Settings: Heightened Parental Mindfulness Reduces Parents’ and Children’s Psychopathology. Mindfulness (N Y). 2016;7:680-689. Epub 2016 Mar 15. Doi: 10.1007/s12671-016-0504-1

 

Abstract

Mindful parenting training is an application of mindfulness-based interventions that allows parents to perceive their children with unbiased and open attention without prejudgment and become more attentive and less reactive in their parenting. This study examined the effectiveness of mindful parenting training in a clinical setting on child and parental psychopathology and of mindfulness as a predictor of these outcomes. Seventy parents of 70 children (mean age = 8.7) who were referred to a mental health care clinic because of their children’s psychopathology participated in an 8-week mindful parenting training. Parents completed questionnaires at pre-test, post-test and 8-week follow-up. A significant decrease was found in children’s and parents’ psychopathology and a significant increase in mindful parenting and in general mindful awareness. Improvement in general mindful awareness, but not mindful parenting, was found to predict a reduction in parental psychopathology, whereas improvement in mindful parenting, but not general mindful awareness, predicted the reduction of child psychopathology. This study adds to the emerging body of evidence indicating that mindful parenting training is effective for parents themselves and, indirectly, for their children suffering from psychopathology. As parents’ increased mindful parenting, but not increased general mindfulness, is found to predict child psychopathology, mindful parenting training rather than general mindfulness training appears to be the training of choice. However, RCTs comparing mindful parenting to general mindfulness training and to parent management training are needed in order to shed more light on the effects of mindful parenting and mechanisms of change.

 

Reduce Intergroup Bias with Mindfulness

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By John M. de Castro, Ph.D.

 

“All biases, even the most deeply sub-conscious ones, periodically toss up a clue to their presence in the form of a thought. It is our job to observe that thought and examine it to see what it tells us about our hidden beliefs. This means we need to watch what we think.” – Sondra Thiederman

 

Whether we admit it or not we all have prejudices. We all have biases. This is a normal human experience that appears to have been built into us through evolution. It is thought to have evolved to promote cohesion and loyalty to the individual’s group and suspicion of members of other groups. In primitive times this would tend to help the group function for the benefit and defense of the included individuals helping to insure survival. But in modern times it no longer functions adaptively and instead promotes unnecessary suspicion and hatred. For the modern human living in a diverse society, overcoming prejudice and bias, is adaptive and would lead to a more cohesive and functional society.

 

There are suggestions that mindfulness may help to counteract bias and prejudice and can help the individual overcome the effects of prejudice. In today’s Research News article “Mindful attention reduces linguistic intergroup bias.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1257794790911111/?type=3&theater

or below

Tincher and colleagues examine the effects of mindfulness on implicit biases in college students. It is difficult, however, to directly measure these prejudices and biases as the modern societal politeness and political correctness tends to moderate any overt statements of prejudice. So, Tincher and colleagues employed an indirect method to assess prejudice and biases. They took advantage of the fact that they are expressed in our language and thought and result in stereotypes.

 

Prejudice and biases can be seen in subtle linguistic expressions. If we observe a member of a groups acting in a stereotypical manner, according to our prejudiced expectations of the behavior of that group member, then people tend to characterize it with abstract, conceptual, descriptions. For example, if we view a picture depicting an enemy hitting another person we might characterize the behavior as aggressive (abstract). On the other hand, when the behavior is contrary to our view of the group, then people tend to characterize it with concrete descriptors. For example, if we view a picture depicting an enemy helping another person get up after falling we might characterize the behavior as pulling someone up off the ground (concrete). But, when characterizing the behavior of members of our group, with positive behaviors are described abstractly and conceptually and negative behaviors concretely. For example, if we view a picture depicting a friend helping another person get up after falling we might characterize the behavior considerate (abstract) while if we view a picture depicting a friend hitting another person we might characterize the behavior as hitting someone (concrete).

 

Tincher and colleagues had college students view similar pictures and describe the behavior. They then provided a mindfulness induction instruction (observe their internal reactions and thoughts) or an immersion instruction (picture yourself in the situation, live the events). They found that the immersion group acted in a biased manner describing friend positive or enemy negative behaviors more abstractly while they described friend negative or enemy positive behaviors more concretely. On the other hand, the mindfulness instruction group had much more muted responses, with much smaller effects. They demonstrated less biased and prejudiced responses.

 

These results suggest that mindfulness reduces these linguistic responses that are indicative of implicit biases toward friends and enemies. This is a very indirect method of assessing biases but given that it’s socially frowned upon to overtly express bias, indirect methods are the only way to get at the true feelings and behaviors. As such, the results suggest that we have these implicit prejudices and that mindfulness can reduce them. The societal implications are clear that our unwanted biases and prejudices can be reduced with mindfulness.

 

So, reduce intergroup bias with mindfulness.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

“mindfulness meditation techniques can reduce implicit biases. Affecting all manner of interpersonal interactions, implicit biases are unconscious attitudes or associations that influence our understanding, behavior and decisions. . . . . mindfulness serves to calm and compose the practitioner, such that emotions – and hence positive and negtive emotional responses – are subdued. Subdued emotions perhaps then lead to a more neutral processing of stimuli.“ – Hannah Maslen

 

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

 

Study Summary

Tincher MM, Lebois LA, Barsalou LW. Mindful attention reduces linguistic intergroup bias. Mindfulness (N Y). 2016 Apr;7(2):349-360. Epub 2015 Oct 15.

PMID: 27200110. Doi: 10.1007/s12671-015-0450-3

 

Abstract

A brief mindfulness intervention diminished bias in favor of one’s in-group and against one’s out-group. In the linguistic intergroup bias (LIB), individuals expect in-group members to behave positively and out-group members to behave negatively. Consequently, individuals choose abstract language beset with character inferences to describe these expected behaviors, and in contrast, choose concrete, objective language to describe unexpected behaviors. Eighty-four participants received either mindful attention instructions (observe their thoughts as fleeting mental states) or immersion instructions (become absorbed in the vivid details of thoughts). After instruction, participants viewed visual depictions of an imagined in-group or out-group member’s positive or negative behavior, selecting the best linguistic description from a set of four descriptions that varied in abstractness. Immersion groups demonstrated a robust LIB. Mindful attention groups, however, exhibited a markedly tempered LIB, suggesting that even a brief mindfulness related instruction can implicitly reduce the propensity to perpetuate stereotypical thinking through language. These results contribute to understanding the mechanisms that facilitate unprejudiced thinking.

http://link.springer.com.ezproxy.shsu.edu/article/10.1007/s12671-015-0450-3/fulltext.html

 

Be Less Controlled by Rewards with Mindfulness

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By John M. de Castro, Ph.D.

 

“Mindfulness should no longer be considered a “nice-to-have.” It’s a “must-have”:  a way to keep our brains healthy, to support self-regulation and effective decision-making capabilities, and to protect ourselves from toxic stress. It can be integrated into one’s religious or spiritual life, or practiced as a form of secular mental training.  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

 

Behavioral Psychology teaches that we are slaves to rewards and punishers. The Law of Effect states that we tend to repeat actions that are followed by a pleasing state of affairs (rewards) and are less likely to repeat actions that are followed by an aversive state of affairs (punishers). It is evident that people respond this way. It can be healthy and adaptive as long as it is kept under reasonable restraints and at moderate levels.

 

People who are too attached to rewards such as money are never really satisfied no matter how much they acquire. They are on what is called the “hedonic treadmill” where reward produces brief happiness but once it diminishes the individual becomes unhappy and works even harder for more reward and on and on it goes.  On the other hand, a lack of responsiveness to rewards and punishers is a hallmark of depression. But, the ability to delay reward is a characteristic of very successful people. It has been shown that, demonstrating the ability in early childhood to postpone reward to get a bigger reward later, predicts success in adult life.

 

So, it is crucial for well-being that we learn moderation and control of our responses to rewards and punishers. Mindfulness training has been shown to assist in restraining impulsivity and improving response inhibition and delay of gratification. In today’s Research News article “Adaptive neural reward processing during anticipation and receipt of monetary rewards in mindfulness meditators.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1257081990982391/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4420752/

Kirk and colleagues investigate the effect of mindfulness on reward delay and the neural circuits involved. They compared the neural responses of experienced meditators vs. meditation naive participants to a monetary incentive delay task. To be successful in this task in earning money or preventing monetary loss the participant has to withhold responding until signaled. During the performance of this task the participants had their brain activity recorded with magnetic resonance imaging (f-MRI).

 

They did not find a difference in the groups in performance of the monetary incentive delay task. There were, however, significant differences in brain activation between the groups. In anticipation of rewards the experienced meditators had significantly reduced activity in the dorsal striatum and increased activity in the posterior insula. When the experienced meditators received a reward they had significantly less activation of the Ventromedial Prefrontal Cortex than the controls.

 

The results suggest that the experienced meditators are less activated during reward anticipation in the striatum which has been shown to be activated during reward anticipation. This suggests that the meditators have a moderated response to the thought of attaining a reward. They also appear to be more in touch with their internal feelings during reward anticipation as they had increased activation during reward anticipation of the posterior insula which is known to be involved in the processing of internal sensations. The experienced meditators also appear to have a reduced valuation of the reward during reward receipt as suggested by the reduced activation of the Ventromedial Prefrontal Cortex that has been shown to be involved in valuing reward magnitude.

 

The results thus suggest that meditation practice alters the brain producing more moderate response to the anticipation and presentation of reward and producing greater sensitivity to their internal state. Both of these modifications would be expected to make meditators better at keeping rewards and punishers in perspective, not being taken away on the “hedonic treadmill,” and being better able to delay gratification. This would in turn predict greater success in life as a results of meditation practice.

 

So, be less controlled by rewards with mindfulness.

 

“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

 

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

Kirk, U., Brown, K. W., & Downar, J. (2015). Adaptive neural reward processing during anticipation and receipt of monetary rewards in mindfulness meditators. Social Cognitive and Affective Neuroscience, 10(5), 752–759. http://doi.org/10.1093/scan/nsu112

 

Abstract

Reward seeking is ubiquitous and adaptive in humans. But excessive reward seeking behavior, such as chasing monetary rewards, may lead to diminished subjective well-being. This study examined whether individuals trained in mindfulness meditation show neural evidence of lower susceptibility to monetary rewards. Seventy-eight participants (34 meditators, 44 matched controls) completed the monetary incentive delay task while undergoing functional magnetic resonance imaging. The groups performed equally on the task, but meditators showed lower neural activations in the caudate nucleus during reward anticipation, and elevated bilateral posterior insula activation during reward anticipation. Meditators also evidenced reduced activations in the ventromedial prefrontal cortex during reward receipt compared with controls. Connectivity parameters between the right caudate and bilateral anterior insula were attenuated in meditators during incentive anticipation. In summary, brain regions involved in reward processing—both during reward anticipation and receipt of reward—responded differently in mindfulness meditators than in nonmeditators, indicating that the former are less susceptible to monetary incentives.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4420752/

 

Mindfulness Improves Health in Primary Care

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By John M. de Castro, Ph.D.

 

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

 

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

 

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

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

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

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

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

 

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

 

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

 

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

 

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

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

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

 

Abstract

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

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

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

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

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

 

Improve Oral Health with Yoga

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By John M. de Castro, Ph.D.

 

“Is yoga the key to dental health? It may not fight cavities, but the ancient great exercise regimen can improve a person’s oral health in a number of other important areas. Most of the oral health benefits of yoga come from stress relief. Eliminating stress has benefits for areas of health throughout the body, but it is particularly important when it comes to dental well-being.” – Irene McKinney

 

If you asked most people what’s one of the most common health problems that people have, probably the last thing that they would come up with us oral health. Yet, about half of all American adults, around 65 million, have mild, moderate or severe periodontitis, the more advanced form of periodontal disease. In adults 65 and older, prevalence rates increase to over 70 percent.

 

“Periodontitis means “inflammation around the tooth” – it is a serious gum infection that damages the soft tissue and bone that supports the tooth. All periodontal diseases, including periodontitis, are infections which affect the periodontium. The periodontium are the tissues around a tooth, tissues that support the tooth. With periodontitis, the alveolar bone around the teeth is slowly and progressively lost. Microorganisms, such as bacteria, stick to the surface of the tooth and multiply – an overactive immune system reacts with inflammation.” These bacterial plaques are sticky, colorless membranes that develop over the surface of the teeth and are the most common cause of periodontal disease. If it is not treated periodontitis will eventually lead to tooth loss, and increases the risk of stroke, heart attack and other health problems.

 

Treatment for periodontitis is straightforward including professional plaque removal and general at home oral hygiene. If severe, surgical procedures are called for. But, like many infections, periodontitis is exacerbated by stress. So, practices like mindfulness and yoga training, that reduce stress, may well help with periodontitis. In addition, mindfulness practices have been found to reduce the inflammatory response which would in turn reduce the inflammation of the gums.  So, it would make sense to investigate the effects of yoga practice on periodontal disease.

 

In today’s Research News article “.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1255680397789217/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4784068/

Katuri and colleagues compared patients diagnosed with chronic periodontitis who practiced yoga for at least 5 years, to patients who demonstrated anxiety and depression, and those who neither practiced yoga or were anxious or depressed. They found that the yoga practitioners had less severe periodontitis as indicated by a plaque index and attachment level. In addition, the yoga practitioners had significantly lower plasma cortisol levels, an indicator of stress. Hence, the yoga practitioners were found to have less severe periodontal disease and less stress.

 

This study, however, simply compared groups who practiced yoga and didn’t. There could be systematic differences between the groups other than yoga practice that could be responsible for the results. For example, yoga practitioners may generally have healthier lifestyles including better diets and more rigorous home oral hygiene practices. It remains for future research to actively assign groups of patients diagnosed with chronic periodontitis to practice yoga to observe the causal effects of yoga practice on the disease.

 

The results, however, make sense. Yoga practice by reducing the psychological and physical responses to stress can reduce inflammatory responses and improve periodontitis. These intriguing findings deserve to be followed-up with more rigorous studies to ascertain if you can improve oral health with yoga.

 

“Studies have shown that yoga practiced regularly can decrease blood pressure, reduce your heart rate, and lessen stress.  That is important to your oral health because stress diminishes resistance to infections including gum disease and abscesses, and can make you more likely to develop canker sores and cold sores. So don’t be surprised at your next dental visit when our hygienist tells you to brush, floss and sign up for a yoga class!” – Jill Smith

 

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

Katuri, K. K., Dasari, A. B., Kurapati, S., Vinnakota, N. R., Bollepalli, A. C., & Dhulipalla, R. (2016). Association of yoga practice and serum cortisol levels in chronic periodontitis patients with stress-related anxiety and depression. Journal of International Society of Preventive & Community Dentistry, 6(1), 7–14. http://doi.org/10.4103/2231-0762.175404

 

Abstract

Aim:

Reducing the psychosocial stress by various methods can improve overall health, and yoga is now considered as an easily available alternative method. The present cross-sectional pilot study was conducted mainly to find the association of yoga practice with periodontal disease by measuring serum cortisol levels.

Materials and Methods:

A total of 70 subjects with age range of 35–60 years suffering with chronic periodontitis were divided into group I (with stress), group II (without stress), and group III (practicing yoga). Psychological evaluation was carried out using Hamilton Anxiety Rating Scale (HAM-A) and Zung Self-rating Depression Scale (ZSDS). Periodontal parameters like plaque index (PI), probing pocket depth (PPD), and clinical attachment level (CAL) at 5–8 mm and >8 mm were recorded. Blood samples were collected and serum cortisol levels were measured.

Results:

Mean age, plaque scores, and number of teeth with PPD and CAL at 5–8 mm and >8 mm were similar in all the groups, except between group I and group III where a multiple comparison with Tukey’s post-hoc test showed significant difference in plaque index (P < 0.038) and the number of teeth with CAL 5–8 mm (P < 0.016). Serum cortisol levels and HAM-A scale and ZSDS scores showed highly significant value (P < 0.001) in group I subjects when compared with group II and group III subjects.

Conclusion:

Cross-sectional observation done among three groups showed that individuals practicing yoga regularly had low serum cortisol levels, HAM-A scale and ZSDS scores, and better periodontal health.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4784068/

 

Improve Well-Being with Menstrual Disorder with Yoga Nidra

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By John M. de Castro, Ph.D.

 

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

 

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

 

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

 

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

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

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

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

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

 

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

 

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

 

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

 

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

 

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

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

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

 

Abstract

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

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

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

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

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

 

Mindful Fatherhood

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By John M. de Castro, Ph.D.

 

“Mindful Fathering is the act of consciously checking into your life as a father. It’s about staying present in your life as a father, observing the dreary, ugly, and painful parts of fathering with acceptance and non-judgement, and honoring those parts with our full attention, just as we honor the wonderful and sublime moments of fatherhood, rather than numbing ourselves out of our lives through substances, technology, or boredom.” – MindfulFathering

 

Fathers’ Day, like Mother’s Day was basically invented and promoted by the greeting card and florist industries. But, even though its origins were crass, the idea took off, because it hit upon a truth; that most of us love our fathers. As a result, Fathers’ Day has become a culturally accepted and encouraged time for the celebration of fatherhood and all that it means. The deep bonds and love that most people feel for their fathers and their fathers for them fuels the celebration of the holiday.

 

The holiday is also popular as everyone has a father, who in turn, has had a father, who has had a father, etc. Many are, or want to be fathers. It has and always will, play an immensely important role in our individual and societal existence. The effectiveness, or lack thereof, of fathering has a major impact on the children that continues throughout their lives. It is such an important role that it seems reasonable to explore what goes into successful fathering and child rearing and what might be of assistance in improving fathering. There has accumulated a tremendous amount of scientific evidence that mindfulness, (“awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally”) can be an important asset for fathers. So, on this day celebrating fatherhood, we’ll explore the role of mindfulness.

 

Mindfulness has been found to be important to becoming a father in the first place. Mindfulness makes the individual more attractive to the opposite sex, it improves sexual relationships, it helps to relieve infertility, and it improves relationships in general. All of which underscores the importance of mindfulness in improving the likelihood that conception will occur and that childbirth will be born into a supportive social context. Mindfulness continues after birth to be of assistance as it improves caregiving and parenting, even in the case where the child has developmental disabilities. Mindfulness not only helps the parents deal with the stresses of childrearing, but developing mindfulness in the child can be of great assistance to helping the kids develop emotionally and cognitively, develop high level thinking, develop healthy self-concepts, develop socially, deal with stress, and cope with trauma and childhood depression. It even improves the child’s psychosocial development and academic performance and grades in school. In addition, it seems to be able to assist children through the troubled times of adolescence.

 

Fathering does not occur in a vacuum. It’s been said that “It takes a village” to rear a child. Indeed, fatherhood is embedded in a community. There are many people who are either directly or indirectly involved, from the mother, to the extended family, the community, the medical profession, teachers, clergy, social workers, childcare workers, and even the government. So relationships become an essential part of fathering from conception, to birth, and family and social life. Mindfulness is important to the father in developing and promoting these social connections that are so important for the child’s development. Mindful people generally connect better and are better liked by others, making them socially much more effective.

 

Why would mindfulness be such an important component of fatherhood? There are a number of reasons that mindfulness helps. It reduces the psychological and physical effects of stress on the father and let’s face it, raising children can be quite stressful. Mindfulness also improves emotion regulation making the father better able to be in touch with his emotions yet react to them adaptively and effectively. Mindfulness helps the father maintain his health and well-being, and to recover quicker should he become ill.

 

With the increasing frequency of divorce and single parent households, the first and most important function of a father is simply to be present for their child. This may take the form of a traditional family, but may also be as the primary custodian, or only during delineated visitations, or there may be shared responsibility with separate households, or as a step-parent. The mindful father takes this role and his responsibilities to the child very seriously and regardless of the living arrangements invests time and resources in the child. Regardless of the circumstances being mindfully involved in the child’s life is crucial. But being present doesn’t just mean being physically present hanging around. Probably the most important thing a father can do is to simply be present with the child, devoting singular attention to the child. It means attending to the children emotionally, listening carefully, and being caring and compassionate.

 

The essential capacity developed in mindfulness training is paying much greater attention to what’s occurring in the present moment. This can be of immense help to the father. It makes him better attuned to his child’s and to his own needs. It reduces rumination and recriminations about past mistakes. It tends to diminish the worry and anxiety about the future. It helps him to focus on what needs to be done now, making him much more effective. And it helps him to experience the joys of fatherhood to their fullest. In general, by focusing on now, he is tuned into the only time that matters for himself or his child, improving his relationship with reality, dealing with its problems and relishing its wonders.

 

This is where mindfulness comes in. Mindfulness training promotes paying close attention to what is happening in the present moment. So, when interacting with their children a mindful father is truly present for them and not thinking about other things. Mindfulness promotes careful attentive listening. One of the most important things a child wants is to be truly heard. That is the gift of a mindful father. Mindfulness also promotes compassion, being aware of the emotional state of another. This is also important for a child. Childhood can be difficult and being in touch with a child’s moods is an important part of effective fathering. Mindfulness also develops the ability to closely observe without judging the child. This is immensely important for the development of the child’s self-concept and for the flowering of experimentation and creativity. Yes, children need direction, but too much judging can cause harm. So, observing the child with non-judgmental awareness is important for children flourishing.

 

Hence, mindfulness can make fathering better, both for the father, and the child. So, on this important day of celebration of fathers, let’s adopt mindfulness and make it a part of our relationship with our fathers and our children. Most of us love our fathers but we love mindful fathers even more especially when we ourselves are mindful.

 

“But mindfulness is really about being the best parent you can be. When we are mindful, we think about what we are doing and why we are doing it.  If we are grounded in principles, it is easier to be more aware of what is happening at the moment and to be more observant.  Connecting with the deep reasons why we chose to be a parent can help us see what is going on in a clearer light.” – Wayne Parker

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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Improve Marital Satisfaction with Mindfulness

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By John M. de Castro, Ph.D.

 

“We are vulnerable creatures, we humans. In the act of exposing our heart and hopes, we also expose our fears and fragility. But we need not be slaves to the past, or to the external love object, be it bear or spouse. We can deliberately develop a more secure sense of attachment, training our mind to become a place of security, safety, and warm fuzzy reassurance simply by paying attention to now, not then.” – Cheryl Fraser

 

Infertility, the inability to become pregnant, is primarily a medical condition and due to physiological problems, most frequently, hormonal inadequacy. The diagnosis of infertility involves documenting a failure to become pregnant despite having carefully timed, unprotected sex for at least one year. Sadly, infertility is quite common. It is estimated that in the U.S. 6.7 million women, about 10% of the population of women 15-44, have an impaired ability to get pregnant or carry a baby to term and about 6% are infertile.

 

Infertility can be more than just a medical issue. It can be an emotional crisis for many couples, especially for the women. Couples attending a fertility clinic reported that infertility was the most upsetting experience of their lives. Women with infertility reported feeling as anxious or depressed as those diagnosed with cancer, hypertension, or recovering from a heart attack. Men’s reactions are more complicated. If the reason for the infertility is due to an issue with the woman, then men aren’t as distressed as the women. But if they are the ones who are infertile, they experience the same levels of low self-esteem, stigma, and depression as infertile women do. In addition, infertility can markedly impact the couple’s relationship, straining their emotional connection and interactions and the prescribed treatments can take the spontaneity and joy from lovemaking making it strained and mechanical.

 

The stress of infertility and engaging in infertility treatments may exacerbate the problem. These issues conspire to stress the marital relationship and interfere with the emotional health of the individuals. In today’s Research News article “The Effectiveness of Mindfulness-Based Cognitive Group Therapy on Marital Satisfaction and General Health in Woman with Infertility.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1253726174651306/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803966/

Shargh and colleagues randomly assigned women diagnosed with infertility to a group receiving Mindfulness Based Cognitive Therapy (MBCT) or a control group. They measured the marital satisfaction and emotional health of the women prior to and after an 8-week MBCT program presented in a group format or care as usual. They found that the MBCT program produced a significant increase in marital satisfaction, including communications, conflict resolution and ideal deviation, and a significant increase in emotional health including lower bodily complaints, anxiety, depression and social malfunction.

 

These results are potentially important as infertility places intense stress on marital relationships. The results seem reasonable, though, given the documented effectiveness of mindfulness training to relieve stress, anxiety, and depression, and improve social function and romantic relationships. It is important, however, to demonstrate that mindfulness training is similarly effective with women with infertility issues. This can have other positive consequences as there are indications that the relief produced by mindfulness training may improve the likelihood of these women successfully conceiving. It is also encouraging that these results can be obtained when MBCT is delivered in a group format. This makes it more efficient and cost effective.

 

So, improve marital satisfaction in couples struggling with infertility with mindfulness.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

“Each of us has a different set of sexual experiences and needs. When we feel disconnected from pleasure, simply bringing non-judgmental awareness to our bodies can help us clear away the baggage of cultural narratives. And in doing so, we can uncover our own unique sexual story and gain compassion for ourselves, wherever we are at in our sexual journey.” – Pam Costa

 

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

 

Study Summary

 

Shargh, N. A., Bakhshani, N. M., Mohebbi, M. D., Mahmudian, K., Ahovan, M., Mokhtari, M., & Gangali, A. (2016). The Effectiveness of Mindfulness-Based Cognitive Group Therapy on Marital Satisfaction and General Health in Woman with Infertility. Global Journal of Health Science, 8(3), 230–235. http://doi.org/10.5539/gjhs.v8n3p230

 

Abstract

Infertility affects around 80 million people around the world and it has been estimated that psychological problems in infertile couples is within the range of 25-60%. The purpose of this study was to determine the effectiveness of Mindfulness-based cognitive group therapy on consciousness regarding marital satisfaction and general health in woman with infertility. Recent work is a clinical trial with a pre/posttest plan for control group. Covering 60 women who were selected by in access method and arranged randomly in interference (30) and control (30) groups. Before and after implementation of independent variable, all subjects were measured in both groups using Enrich questionnaire and marital satisfaction questionnaire. Results of covariance analysis of posttest, after controlling the scores of pretest illustrated the meaningful difference of marital satisfaction and mental health scores in interference and control groups after treatment and the fact that MBCT treatment in infertile women revealed that this method has an appropriate contribution to improvement of marital satisfaction and mental health. Necessary trainings for infertile people through consultation services can improve their mental health and marital satisfaction and significantly help reducing infertile couples’ problems.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803966/

 

Improve Symptoms in Breast Cancer Survivors with Mindfulness

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By John M. de Castro, Ph.D.

 

“The mindfulness elements of accepting things as they are, turning towards rather than away from difficult emotional experience, and embracing change as a constant are helpful antidotes to these difficult realities. The emotion-regulation strategies practiced in mindfulness-based interventions help to prevent worry about the future and rumination over past events, and allow people to live more fully in the present moment, regardless of what lies ahead. The inevitability of loss, change and eventual death are helpful to face in general, but are both more challenging and more powerful for people directly facing a life threat like cancer.” – Linda Carlson

 

About 12.5% of women in the U.S. develop invasive breast cancer over their lifetimes and every year about 40,000 women die. Indeed, more women in the U.S. die from breast cancer than from any other cancer, besides lung cancer. Breast cancer diagnosis, however, is not a death sentence. It is encouraging that the death rates have been decreasing for decades from improved detection and treatment of breast cancer. Five-year survival rates are now at around 95%.

 

The improved survival rates mean that more women are now living with cancer. Surviving cancer, however, carries with it a number of problems. “Physical, emotional, and financial hardships often persist for years after diagnosis and treatment. Cancer survivors are also at greater risk for developing second cancers and other health conditions.” National Cancer Survivors Day. In addition, breast cancer survivors can have to deal with the consequences of chemotherapy, and often experience increased fatigue, pain, and bone loss, reduced fertility, difficulty with weight maintenance, damage to the lymphatic system, heightened fear of reoccurrence, and an alteration of their body image. With the loss of a breast or breasts, scars, hair shedding, complexion changes and weight gain or loss many young women feel ashamed or afraid that others will reject or feel sorry for them. As a result, survivors often develop psychological symptoms of stress, anxiety, depression, and impaired cognitive functioning.

Psychologically, cancer survivors frequently suffer from anxiety, depression, mood disturbance, Post-Traumatic Stress Disorder (PTSD), sleep disturbance, fatigue, sexual dysfunction, loss of personal control, impaired quality of life, and psychiatric symptoms which have been found to persist even ten years after remission.

 

Unfortunately, most of these residual problems often go untreated. So, safe and effective treatments for the residual symptoms in breast cancer survivors are needed. Mindfulness training has been shown to help with cancer recovery and help to alleviate many of the residual psychological symptoms and improve cognitive function. Most of the research, however, has been performed with postmenopausal women. But, 25% of breast cancer survivors are younger and premenopausal. In today’s Research News article “Mindfulness meditation for younger breast cancer survivors: A randomized controlled trial.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1252924528064804/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393338/

Bower and colleagues examine the efficacy of mindfulness training for premenopausal breast cancer survivors. They recruited premenopausal breast cancer survivors who had completed primary treatment at least 3 months prior to participation and randomly assigned them to either receive a 6-week Mindful Awareness Practice program or to a wait-list control group. The participants were assessed with a battery of psychological tests. They also measured a set of genetic markers of inflammation. Assessments were performed before and 1-2 weeks after treatment and also 3 months later.

 

They found that mindfulness training produced significant improvements in the patients’ psychological state. In comparison to control participants, the mindfulness training group had significant decreases in perceived stress, depression, fatigue, subjective sleep disturbance, and hot flashes/night sweats, and significant increases in positive emotions, peace and meaning. For the most part the effects were not maintained at 3-month follow-up. In addition, the mindfulness training appeared to decrease inflammation as the mindfulness trained group showed a reduction in pro-inflammatory genetic markers and an increase in anti-inflammatory genetic markers.

 

These results are encouraging and suggest that the psychological well-being and inflammation can be improved with mindfulness training for premenopausal breast cancer survivors. Previous studies have demonstrated that mindfulness training with healthy individuals improves their psychological and emotional state and reduces inflammation. These results suggest that breast cancer survivors benefit as well. These improvements are particularly important for the breast cancer survivors as they are generally struggling with the psychological, emotions, and physical ramifications of their diagnosis and treatment. It is reassuring that mindfulness training can help.

 

Of concern is the fact that the psychological treatment effects were not maintained 3-months later. It is unclear if the women maintained their mindfulness practices following training as they were encouraged to do. It is possible that more encouragement and perhaps booster sessions may be needed to maintain the benefits.

 

Regardless, improve symptoms in breast cancer survivors with mindfulness.

 

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

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Bower, J. E., Crosswell, A. D., Stanton, A. L., Crespi, C. M., Winston, D., Arevalo, J., … Ganz, P. A. (2015). Mindfulness meditation for younger breast cancer survivors: A randomized controlled trial. Cancer, 121(8), 1231–1240. http://doi.org/10.1002/cncr.29194

 

Abstract

Purpose: Premenopausal women diagnosed with breast cancer are at risk for psychological and behavioral disturbances after cancer treatment. Targeted interventions are needed to address the needs of this vulnerable group.

Methods: This randomized trial provided the first evaluation of a brief mindfulness-based intervention for younger breast cancer survivors designed to reduce stress, depression, and inflammatory activity. Women diagnosed with early-stage breast cancer before age 50 who had completed cancer treatment were randomly assigned to a 6-week Mindful Awareness Practices (MAPS) intervention (n = 39) or wait-list control (n = 32). Participants completed questionnaires at pre- and post-intervention to assess stress and depressive symptoms (primary outcomes) as well as physical symptoms, cancer-related distress, and positive outcomes. Blood samples were collected to examine genomic and circulating markers of inflammation. Participants also completed questionnaires at a three-month follow-up.

Results: In linear mixed models, the MAPS intervention led to significant reductions in perceived stress (P = .004) and marginal reductions in depressive symptoms (P = .094), as well as significant reductions in pro-inflammatory gene expression (P = .009) and inflammatory signaling (P = .001) at post-intervention. Improvements in secondary outcomes included reduced fatigue, sleep disturbance, and vasomotor symptoms and increased peace and meaning and positive affect (Ps < .05). Intervention effects on psychological and behavioral measures were not maintained at three-month follow-up, though reductions in cancer-related distress were observed at this assessment.

Conclusions: A brief mindfulness-based intervention showed preliminary short-term efficacy in reducing stress, behavioral symptoms, and pro-inflammatory signaling in younger breast cancer survivors.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393338/

 

Reduce Stress Responses in a High Stress Occupation.

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By John M. de Castro, Ph.D.

 

“I am a registered nurse in an emergency department. Nowhere is Buddhism more helpful to me than at work. We see a large number of patients, often accompanied by their family members. Emotional turmoil is the norm. This, along with the unavoidable hustle and bustle of the department, makes for a frenzied atmosphere. My practice helps create a tiny refuge of peace in the midst of the turmoil.” – Daniel Defeo

 

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, and professional inefficacy that comes with work-related stress. Healthcare is a high stress occupation. In a recent survey 46% of all physicians responded that they had 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. Since there is such a great need to retain healthcare providers, it is imperative that strategies be identified to decrease stress and burnout.

 

Emergency and intensive care medicine is at the top of the list of stressful medical professions. It also leads in the incidence of burnout with over half experiencing it. Burnout 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 existing healthcare workers from burning out has to be a priority. Mindfulness has been demonstrated to be helpful in treating and preventing burnout. One of the premiere techniques for developing mindfulness and dealing effectively with stress is Mindfulness Based Stress Reduction (MBSR) pioneered by Jon Kabat-Zinn. It is a diverse mindfulness training containing practice in meditation, body scan, and yoga. There have been a number of trials investigating the application of MBSR to the treatment and prevention of health care worker burnout with successful outcomes.

 

In today’s Research News article “A Small Randomized Pilot Study of a Workplace Mindfulness-Based Intervention for Surgical Intensive Care Unit Personnel: Effects on Salivary α-Amylase Levels.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1252171248140132/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4624325/

Duchemin and colleagues examine the effectiveness of a mindfulness based stress reduction program, including meditation, gentle yoga, and relaxing music, on mindfulness, psychological and biological (salivary α-amylase) markers of stress, burnout, and professional quality of life. They recruited hospital intensive care health professionals who were not current mindfulness practitioners. The participants were then randomly assigned to the mindfulness training group or to a wait-list control group. After completing the battery of tests they were then either provided an 8-wk mindfulness intervention or carried on their normal routines for 8 weeks. This was followed one week later by a repeat assessment battery.

 

They found that the participants’ perceived stress of the work environment did not change over the course of the study, but the psychological and emotional responses to the stress did, with the mindfulness group showing a significant, 25% reduction, compared to 13% reduction for the controls. In addition, the mindfulness group had a significant, 40%, decline in salivary α-amylase compared to 4% for the controls, indicating a significant reduction in the biological response to the stress. Hence, the mindfulness training produced a significant reduction in the ICU workers biological, psychological, and emotional responses to stress.

 

This is an important outcome. Obviously, training does not change how stressful the work is. But, it did change the workers’ responses to the stress, making them more resistant to the effects of the stress. This is in keeping with a large number of studies demonstrating that mindfulness training decreases the physiological and psychological responses to stress. The deleterious effects of stress on the individual occur due to the individual’s response to the stress, not the stress itself. So, the mindfulness training tends to assist with the core of the problem. The study was not long-term enough to tell if this would reduce burnout. But, given the short-term effects of the intervention, it would be expected that it would.

 

So, reduce stress responses in a high stress occupation.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

“Letting go is a huge quality and practice of mindfulness. Everything changes and everything ends. You have to be able to let that go so that you can take care of other people, sleep at night, and not burn out. It’s easy to be mindful, it’s just hard to remember to be mindful. The trick is practice until you do it.” – Diane Sieg

 

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

 

Study Summary

Duchemin, A.-M., Steinberg, B. A., Marks, D. R., Vanover, K., & Klatt, M. (2015). A Small Randomized Pilot Study of a Workplace Mindfulness-Based Intervention for Surgical Intensive Care Unit Personnel: Effects on Salivary α-Amylase Levels. Journal of Occupational and Environmental Medicine / American College of Occupational and Environmental Medicine, 57(4), 393–399. http://doi.org/10.1097/JOM.0000000000000371

 

Abstract

Objective: To determine if a workplace stress-reduction intervention decreases reactivity to stress among personnel exposed to a highly stressful occupational environment.

Methods: Personnel from a surgical intensive care unit (SICU) were randomized to a stress reduction intervention or a wait-list control group. The 8-week group mindfulness-based intervention (MBI) included mindfulness, gentle yoga and music. Psychological and biological markers of stress were measured one week before and one week after the intervention.

Results: Levels of salivary α-amylase, an index of sympathetic activation, were significantly decreased between the 1st and 2nd assessments in the intervention group with no changes in the control group. There was a positive correlation between salivary α-amylase levels and burnout scores.

Conclusions: These data suggest that this type of intervention could not only decrease reactivity to stress, but also decrease the risk of burnout.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4624325/