MINDFULNESS HELPS STOP YOUR MIND FROM WANDERING

'I wonder as I wander.' For some people, it's more a case of, 'I wander as I wonder.' For others -- far too many, in fact -- it's simply, 'I wander as I wander.'

A new study from the University of Waterloo set out to see whether a short bout of mindfulness training might help focus the minds of people who are clinically anxious.

‘Our results indicate that mindfulness training may have protective effects on mind wandering for anxious individuals,’ said study author Mengran Xu, pictured right, in a statement. ‘We also found that meditation practice appears to help anxious people to shift their attention from their own internal worries to the present-moment external world, which enables better focus on a task at hand.’

Previous studies have found that mindfulness meditation can quell the mind’s tendency to wander, by quieting a region of the brain known as the default mode network (DMN)—the part of the brain that’s ‘on’ when our minds are just wandering about. Other studies have shown its physical effects on the brain over time, not the least of which is its connection to greater volume in areas like the hippocampus, which in part governs emotion regulation (and is smaller in depressed people) and reduced volume in the amygdala, which plays a central role in stress and fear. And a study last month found that the two classic forms of meditation, focused attention and open monitoring, have the capacity to reduce the number of ‘intrusive’ thoughts people had when they were asked to conjure up a personal fear.

Study: Xu M, Purdon C, Seli P and Smilek D. ‘Mindfulness and mind wandering: The protective effects of brief meditation in anxious individuals.’ Consciousness and Cognition. Volume 51, May 2017, pp 157-165.

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IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blog is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blog. For immediate advice or support call Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) go online via sane.org

NEW STUDY FINDS THAT MINDFULNESS MAY PREVENT ABSENTEEISM

An 8-month parliamentary inquiry in the United Kingdom has found that public servants may be less likely to burn out if they use mindfulness techniques to control stress, anxiety and depression.

The inquiry, which was conducted by the British All-Party Parliamentary Group on Mindfulness, found frontline public servants could be less likely to fall ill with stress, or quit altogether, if they engage in mindfulness.

A number of small pilot studies on the potential impact of mindfulness in the public sector are already underway in the UK. One hundred frontline health workers in Surrey were given mindfulness training last year and showed a fall in sickness absence, according to the UK Department of Health. Several prisons are running pilots to see how mindfulness can help convicted criminals avoid re-offending while 300 teachers in a network of academy schools in the northwest of England have also been trained.

‘[Mindfulness] could be rolled out to prison staff, GPs and in key professions where there is big burn out,’ said Chris Ruane MP, co-chair of the group. ‘If we prove conclusively that mindfulness can stabilise those individuals it would be a great benefit to society.’

‘Absenteeism costs the public sector a lot and giving people mindfulness training could save money in the short and long term,’ added co-chair Tracey Crouch MP. She added that interest in the practice is growing in Westminster and that she knew of two British Cabinet ministers who use mindfulness techniques. Sixty MPs and 55 peers have also had training in mindfulness.

The report represents the most significant political pressure yet to bring mindfulness into the mainstream.

Note. Acknowledgements are due to The Guardian for material in this post.

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IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blog is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blog. For immediate advice or support call Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) go online via sane.org

NEW STUDY SHOWS THAT MINDFULNESS IS AS GOOD AS CBT FOR DEPRESSION AND ANXIETY

Listen. I know the reality of depression and anxiety. I no longer suffer from those conditions but I did for a considerable period of time---especially depression. I didn't use mindfulness to manage and eventually overcome those conditions, for I didn't know about it at the time. I used traditional psychotherapy combined with antidepressant drug treatment. I do not condemn those modalities, in fact I endorse them. I am, however, always interested in other forms of treatment, especially mindfulness. Hence this blog.

Now, according to a new study from Lund University in Sweden and Region Skåne, group mindfulness treatment is as effective as individual cognitive behavioural therapy (CBT) in patients suffering from depression and anxiety. As an aside, we all know that group therapy can often be more effective than individual treatment. There is an energy, and a synergy, that arises from the group. Mindfulness involves seeing things-as-they-really-are, non-judgmentally, and that can at times be quite a confronting experience for persons with mental health issues. However, a group setting can assist greatly in that regard.

The researchers, led by Professor Jan Sundquist [pictured left], ran the study at 16 primary health care centres in Skåne, a county in southern Sweden. In spring 2012 some 215 patients with depression, anxiety or reactions to severe stress were randomised to either structured group mindfulness treatment with approximately 10 patients per group, or regular treatment (mainly individual CBT). Patients also received a private training programme and were asked to record their exercises in a diary. The treatment lasted 8 weeks.

Before and after treatment, the patients in the mindfulness and regular treatment groups answered questionnaires that estimated the severity of their depression and anxiety. Self-reported symptoms of depression and anxiety decreased in both groups during the 8-week treatment period. There was no statistical difference between the two treatments.

‘The study’s results indicate that group mindfulness treatment, conducted by certified instructors in primary health care, is as effective a treatment method as individual CBT for treating depression and anxiety’, says Jan Sundquist. ‘This means that group mindfulness treatment should be considered as an alternative to individual psychotherapy, especially at primary health care centres that can’t offer everyone individual therapy’.

Resource: Sundquist J, Lilja A, Palmer K, Memon A, Wang X, and Johansson L. ‘Mindfulness group therapy in primary care patients with depression, anxiety and stress and adjustment disorders: randomized controlled trial.’ British Journal of Psychiatry, 2014. Published online ahead of print Nov 27, 2014, doi: 10.1192/bjp.bp.114.150243.

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IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blogspot is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blogspot. For immediate advice or support call Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) go online via sane.org

MINDFULNESS DECREASES ANXIETY AND DEPRESSION IN CANCER PATIENTS

People undergoing cancer treatments, as well as those who have survived cancer, are at increased risk for negative mental health outcomes. Depression and anxiety are among the most common psychological consequences among cancer survivors and patients. Not knowing what the future holds and worrying about relapses can create fear and worry. Regrets about past choices and negative feelings associated with a former way of life can lead to depression in these individuals. Although it is well known that individuals who battle cancer may also have to overcome mental health problems, the best way to accomplish that is still widely debated.

Mindfulness-based therapies (MBT)--- not a single model of therapy, but rather an approach to working with clients that incorporates a range of approaches that have mindfulness and acceptance as their focus---have been used to address many negative psychological issues, including anxiety and depression. For individuals who have to deal with additional symptoms such as pain, MBT may be a useful tool.

Jacob Piet (pictured left) of the Department of Psychology at Aarhus University in Denmark recently conducted a study to see if MBT would be beneficial at reducing not only the physical symptoms associated with cancer, but also the psychological symptoms of depression and anxiety. For his study, Piet analyzed data from 22 separate studies that assessed the mental and physical health of over 1,400 individuals with cancer. The participants were evaluated for symptom severity and remission, as well as overall quality of life.

The results revealed that the participants who received MBT had steeper reductions in depressive and anxious symptoms than those who received usual care. Additionally, these same individuals also realized less rumination and worry associated with depression and anxiety.

Piet did find a difference between the results achieved in the randomized controlled studies (RCTs) and the nonrandomized studies, but regardless, the trend indicated that MBT was indeed a viable and effective option for treating both physical and psychological symptoms that arise from cancer diagnosis and treatment. Piet added, “Compared to other effective forms of psychological treatment, MBT may represent a more general approach to dealing with psychological distress by teaching participants to relate more skillfully to their experience.”

Numerous studies have been done on how mindfulness affects cancer patients in positive ways. One of the foremost experts, Dr Linda E Carlson, co-author of Mindfulness-Based Cancer Recovery: A Step-by-Step MBSR Approach to Help You Cope with Treatment and Reclaim Your Life found patients with mixed cancer diagnoses who participated in mindfulness training had lower mood disturbance and stress symptoms after mindfulness-based stress reduction (MBSR) and those improvements were maintained at a 6 month follow-up.

Another study by Carlson and colleagues found patients with early-stage breast and prostate cancer experienced improvements in quality of life, symptoms of stress, and sleep quality.

Resource: Piet J, Würtzen H, Zachariae R. (2012) ‘The effect of mindfulness-based therapy on symptoms of anxiety and depression in adult cancer patients and survivors: A systematic review and meta-analysis.’ Journal of Consulting and Clinical Psychology. May 7, 2012, no pagination specified. Advance online publication. doi: 10.1037/a0028329

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IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blogspot is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blogspot. For immediate advice or support call Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) go online via sane.org  

GOLDIE HAWN’S LOTUS GROWS IN THE MUD

The celebrated actor, producer, director and author Goldie Hawn (pictured left), whose autobiography A Lotus Grows in the Mud is one of the most inspiring books I’ve ever read, created The Hawn Foundation in 2005, whose mission is to ‘equip children with the social and emotional skills they need to navigate the challenges of the contemporary world in order to lead smarter, healthier, and happier lives.’ Wonderful!

Working with leading neuroscientists, educators and researchers, The Hawn Foundation has developed the MindUP program, a curriculum that has already been implemented in classrooms in more than 1,000 schools in the United States, Canada and the United Kingdom.

The MindUP program is now on its way to a number of other countries including Australia, New Zealand and South Africa. (The program is expected to start in Australia before the end of this year.)

Here’s a short Hawn Foundation video on the MindUP program:

The exciting, cutting-edge curriculum (now available through Scholastic Books) – which goes beyond mere academics – features some 15 very practical but evidence-based ‘lessons’ designed to help children:

·         reduce stress and anxiety,

·         improve concentration and academic performance,

·         understand the brain science linking thoughts, emotions and behaviour,

·         manage their emotions and behaviour more effectively,

·         develop greater empathy for others and the world, and

·         learn to be optimistic and happy.

Ms Hawn’s curriculum dramatically transforms the way we view education, using methods that are backed up by the latest research about the brain, but does it work? Yes. Already research shows impressive results in children who are learning in the MindUp classroom. For example, a University of British Columbia study reveals that children in Vancouver schools who participated in the program reported not only increased optimism but also decreased aggression in both the classroom and the playground.

Says Hawn, ‘We’ve had children who have lived through genocide, people trafficking and parental drug addiction, and experts have come in to test their cortisol (stress) levels after they slow down and focus on their breathing, and their stress levels are lower.’

Research from Germany on the efficacy of the MindUP program has produced similar results. Once again, the children participating in the MindUp were more able to manage their cortisol levels than the control group. Hawn states that aggression went down in the playground by about 30 per cent. In addition, the children were found to be much more focused and attentive in school ... and also much happier.

For those who are interested, Ms Hawn has written a book 10 Mindful Minutes: Giving Our Children--and Ourselves--the Social and Emotional Skills to Reduce Stress and Anxiety for Healthier, Happy Lives as a guide for parents to teach the MindUP program at home to children aged 5 to 12.

Here, by way of example, is some advice from Goldie on teaching young ones 'mindful breathing' ...

Sit with your children for 10 minutes a day (two sittings of five minutes recommended). Focus on your breathing, then ask your children to sit comfortably with their hands in their lap and to close their eyes. Expect young children to be able to do only a few seconds at first, then build up. Get them to put their hands on their bellies to feel the rise and fall of their breath. Be prepared for distractions and fidgeting ...

and 'mindful listening' ...

Gather together household items such as pencils, paper, coins or a pot. Place them in a box, so children can’t see what they are. Ask them to close their eyes, then to focus on the sound you make with them.

Get the book. There's much more in it. Way to go!

(NOTE. This blog sets out a simple form of mindfulness sitting meditation.)

The book 10 Mindful Minutes by Goldie Hawn with Wendy Holden

is published by Piatkus [Hachette Australia] (RRP AUS$29.99)

For information regarding the book 10 Mindful Minutes contact Jaki Arthur
at Little, Brown publicity on jaki.arthur@hachette.com.au or 02-8248 0864

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UNITED KINGDOM ONLINE MINDFULNESS COURSE FOR STRESS AND ANXIETY

The UK public charity known as the Mental Health Foundation has launched the country’s first interactive online course in mindfulness with the aim of tackling the problems of stress and anxiety. The course was developed in association with expert practitioners in mindfulness.

There appears to be a fairly direct correlation between the recession and budgetary cuts and levels of stress and anxiety. The Foundation states that incidences of stress and anxiety have been on the rise in the UK in recent years, affecting millions of people and resulting in the loss of over 11 million working days in the UK each year.

Practising the mindfulness-based stress reduction (MBSR) techniques taught in the Mental Health Foundation’s online course has been clinically proven to help reduce stress, anxiety and sleeping disorders, whilst also improving mood-regulation and energy levels.

Dr Andrew McCulloch (pictured left), the CEO of the Mental Health Foundation, says:

‘There is a considerable body of clinical evidence demonstrating the potential benefits of mindfulness for those experiencing stress, anxiety, or related disorders like insomnia or mood-disturbance. However, our research has shown that many people do not have access to a mindfulness course in their area, while those who do may be put off by the cost or the difficulties of planning their diaries round a fixed course schedule. By working with expert practitioners to develop this online course, we have created an accessible, flexible and low-cost option for anyone interested in mindfulness, so that more people can take control of managing the impact of stress and anxiety on their daily lives.’

Research carried out by Foundation published earlier this year revealed that 81 per cent of the UK public think that the fast pace of modern life is a major cause of stress, unhappiness and illness in UK society, whilst 86 per cent believe that people would be much happier and healthier if they knew how to slow down and live 'in the moment' (that is, to be fully present in the here-and-now) – one of the key elements of mindfulness.

Here is a short YouTube video in which Dr McCulloch talks about the research the Foundation has undertaken with respect to mindfulness as a treatment for recurrent depression and the Foundation’s campaign to increase availability of mindfulness treatments on the NHS:

There is clearly a need for greater access to mindfulness. The Foundation’s research has revealed that only 20 per cent of general medical practitioners said there were mindfulness courses available in their area, even though 72 per cent of them were of the opinion that it would be advantageous for their patients to learn mindfulness skills.

Given the shortage of money within the NHS, government health bureaucrats could be excused for experiencing rising levels of stress and anxiety. The good news, says Dr McCulloch, is that mindfulness-based therapies are much cheaper than treating depression, stress and anxiety with drugs. He says:

'This would have huge knock-on benefits both socially and economically, making it a sensible treatment to be making available, even at a time when money is short within the NHS.'

The Mental Health Foundation’s online mindfulness course is available at this site.

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IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blogspot is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blogspot. For immediate advice or support call Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) go online via sane.org

MINDFULNESS AND MENOPAUSE

Women with severe hot flushes (more commonly known in the USA as hot flashes, or night sweats if they happen at night) said their quality of life improved after taking mindfulness classes that included meditation and stretching exercises, according to a new study led by Dr James Carmody (pictured opposite).

The findings also suggest that such classes could help improve sleep quality, stress and anxiety in women during menopause.

All of this would be very good news for Bree Van de Kamp from Desperate Housewives. See this YouTube clip:

In 2002, the Women's Health Initiative study found that the hormone therapy used to relieve menopause symptoms increased women's risk of stroke and breast and ovarian cancers slightly. Since then, women who suffer from hot flashes and night sweats during menopause have been left with few ways to get relief.

"There's a broad range of attitudes about hot flashes and how they should be treated," Dr Ellen Freeman, a menopause expert at the University of Pennsylvania School of Medicine in Philadelphia.

"There are certainly many, many women who don't want to take hormones ... and don't want to take other drugs either," said Freeman, who was not involved in the current study. Mindfulness, on the other hand, "may be something that they find very acceptable."

Women with frequent and severe hot flushes often also complain about anxiety and stress related to their symptoms, as well as trouble sleeping.

Researchers based at the University of Massachusetts Medical School in Worcester wanted to see if a teaching such women mindfulness, which has been shown to relieve stress, might help. They enrolled 110 women, nearly all of them white, with at least 5 or more bothersome hot flushes each day.

The women were randomly assigned to 2 groups. In one, participants went to weekly 2.5-hour mindfulness classes focusing on body awareness, meditation, and stretching. They also received CDs to guide them through mindfulness activities on their own on the days when they didn't have classes. Women in the second group, used for comparison, were put on a waiting list and had no mindfulness classes during the study, which lasted 8 weeks.

At the beginning of the study, the women had about 8 hot flushes a day and 3 night sweats each night, and were somewhere between "moderately" and "extremely" bothered by their symptoms, according to questionnaire responses. They also reported trouble sleeping and had anxiety and stress scores considered above the normal range in healthy people.

By the time they finished the mindfulness program, the women were less stressed and anxious and were no longer considered out of the normal range for those symptoms. They also slept better, rated their quality of life higher, and were less bothered by their hot flushes - an improvement that was still clear 3 months after women had completed the classes. At that point, the women were between "slightly" to "moderately" bothered by their hot flushes.

The women on the waitlist also got a little better, but didn't see as much improvement as those taking mindfulness classes.

Women in both groups had improvements in the intensity of their hot flushes, but women taking mindfulness classes did not improve any more than those on the waiting list according to the findings, which are published in the journal Menopause.

At the end of the program there was also no difference between the 2 groups in the frequency of their hot flushes. That suggests that these classes may be most useful for helping women cope with their hot flushes, rather than getting rid of the hot flushes themselves, the authors said.

The program presents a possibility for women with bothersome hot flushes who don't want to take hormones or medications such as antidepressants or over-the-counter treatments.

Here is a short YouTube clip attesting to the benefits during menopause of a stress relief program which includes meditation.

NOTE. This blog sets out a simple form of mindfulness sitting meditation.


IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blogspot is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blogspot. For immediate advice or support call Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) go online via sane.org



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