MINDFULNESS THERAPY AS EFFECTIVE AS CBT FOR A BROAD RANGE OF CONDITIONS

Mindfulness group therapy has an equally positive effect as individual cognitive behavioural therapy (CBT) for the treatment of a wide range of psychiatric symptoms in patients with depression, anxiety and stress-related disorders, according to new research from the Center for Primary Healthcare Research in Malmö, Sweden, which is a collaboration between Lund University and Region Skåne.

‘Our new research shows that mindfulness group therapy has the equivalent effect as individual CBT for a wide range of psychiatric symptoms that are common among this patient group,’ says Professor Jan Sundquist [pictured left], who led the research group in the study which has been published in European Psychiatry.

Professor Sundquist adds, ‘We have shown in a previous study that mindfulness group therapy is just as effective as individual CBT for the treatment of typical depression and anxiety symptoms; something we also observed in the new study.’

A study released by the University of Oxford in 2015 found that mindfulness-based cognitive therapy could also be just as helpful as the use of antidepressants when it came to depression relapse prevention. 

Journal reference:

J Sundquist, K Palmér, L M Johansson, K Sundquist. ‘The effect of mindfulness group therapy on a broad range of psychiatric symptoms: A randomised controlled trial in primary health care.’ European Psychiatry, 2017; 43: 19 DOI: 10.1016/j.eurpsy.2017.01.328

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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

MINDFULNESS AND ART THERAPY WORK WONDERS FOR REFUGEES

I truly believe that one can judge the moral decency of a society by looking at how well that society attends to the needs of the sick, the elderly, the marginalised and others in great need of assistance such as refugees and asylum seekers. Many Western nations do not measure up well by that yardstick.

A combination of mindfulness and art therapy is being used to help refugees and asylum seekers in Hong Kong, according to a recent article in The Arts in Psychotherapy.

The article describes how a program which provides workshops on art making and mindfulness meditation has supported individuals in moving forward after traumatic experiences. The authors of the article state that the ‘overlap between art therapy and mindfulness in this context represent the realities of the suffering of the participants as well as the possibility of working towards enhancing coping and resilience.’

Both mindfulness and art therapy have been used with survivors of trauma for some time now. The article published in The Arts in Psychotherapy looks at how a combination of the two can help refugees and asylum seekers acknowledge human suffering and traumatic life events while at the same time recognises the resilience that exists and the search for healing, health and growth.’

The two activities are inherently therapeutic and when used in combination there appears to be a synergistic effect, facilitating the expression of feelings associated with trauma, suffering and the problems associated with coping (for example, anger, rage, vulnerability and depression).

Journal article: Kalmanowitz D and Ho, R T (2016). ‘Out of our mind: Art therapy and mindfulness with refugees, political violence andtrauma.’ The Arts in Psychotherapy, 49, 57-65. 

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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. In Australia, for immediate advice or support call Lifeline on 13 1 1 14, beyondblue on 1300 22 4636, or Kids Helpline on 1800 55 1800, and for information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) or go online via sane.org. In other countries, call the relevant mental health care emergency hotline or simply dial your emergency assistance telephone number and ask for help.

MAJOR NEW STUDY FINDS THAT MINDFULNESS THERAPY WORKS AS WELL AS ANTI-DEPRESSANTS

A new study – the largest-ever analysis of research on the subject – has found that mindfulness-based cognitive therapy (MBCT) helps people just as much as commonly prescribed anti-depressant drugs and without harmful effects.

People suffering from depression who received MBCT were 31 per cent less likely to suffer a relapse during the next 60 weeks, the researchers reported in the journal JAMA Psychiatry.

Professor Willem Kuyken [pictured right], the lead author of the paper, said: ‘This new evidence for mindfulness-based cognitive therapy … is very heartening.' He added, ‘While MBCT is not a panacea, it does clearly offer those with a substantial history of depression a new approach to learning skills to stay well in the long-term.’

Professor Kuyken stressed that different people required different treatments and mindfulness should be viewed as one option alongside drugs and other forms of therapy.

A study published in the Lancet last year also found mindfulness could be as effective as drugs.

Now, should any readers be currently on anti-depressant medication, please do not stop taking your medication -- and definitely don't stop taking the medication suddenly -- without first talking the matter through with your health care professional. That is extremely important. Having suffered in the past from clinical depression, I did find anti-depressant medication helpful, and I still think that medication of that kind has an important role to play in the treatment and management of clinical depression. (See also the 'Important Notice' below.)

One more thing. So many loved ones say—more out of frustration than anything else—to the person suffering from depression, ‘Just snap out of it!’ This is probably the worst advice anyone could give to a person with depression, other than saying, 'I know how you feel.' To say, 'Just snap out of it,' may even make things worse for the person who is very much caught up in a process that, for the most part, is not amenable to exercise of the person’s will or conscious control. In that regard, clinical depression is a bit like an addiction, where the addict is similarly caught up in a process beyond their conscious control. Will power is captive to both clinical depression and addiction, so forget all about will power. The good news is that the vast majority of people with depression do get better. Recovery may take some time, and may require a combination of different treatments, but recovery is indeed possible and it is the norm. In my case, after about six years of relative misery, and undergoing a variety of treatment modalities, the depression just stopped--just like that! So, hang in there. Never lose hope. Never give up. 

Study: Kuyken, W et al. ‘Efficacy of Mindfulness-Based Cognitive Therapy in Prevention of Depressive Relapse: :  An Individual Patient Data Meta-analysis From Randomized Trials.’ JAMA Psychiatry. Published online April 27, 2016. doi:10.1001/jamapsychiatry.2016.0076.

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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. In Australia, for immediate advice or support call Lifeline on 13 1 1 14, beyondblue on 1300 22 4636, or Kids Helpline on 1800 55 1800, and for information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) or go online via sane.org. In other countries, call the relevant mental health care emergency hotline or simply dial your emergency assistance telephone number and ask for help.

MORE MYTHS ABOUT MINDFULNESS

Despite all the information there is concerning mindfulness, many misconceptions remain concerning the 'thing' known as mindfulness. Let’s call these misconceptions myths, for that is what in truth they are. In a previous post of mine I discussed four such myths, namely, that mindfulness is a religion (false), is Buddhist (also false), is a philosophy (not really), and is a method and technique of meditation (no, it’s really the method of no-method).

Here are three more myths concerning mindfulness:

1. Mindfulness means ‘losing control’

Many people fear ‘losing control’. I see evidence of this phenomenon all the time. Some people can’t even close their eyes to relax. These people just can’t get themselves to practise any form of meditation. Now, I, too, like to be in charge of my life but if we constantly impose the will over things we will never be able to relax or gain insight into ourselves and others. Many people have mental health issues because they are victims of their own ‘self-will run riot’, to borrow a phrase from the ‘Big Book’ of Alcoholics Anonymous.

Mindfulness means staying awake. It is the very opposite of losing control. Mindfulness means becoming more aware. It is not losing control, going into some trance, or otherwise lose contacting with external or internal reality.

2. Mindfulness can be harmful

If mindfulness is staying awake, and being aware of one’s awareness and even one’s non-awareness, it is hard to see that as being harmful. I have not seen any cases of people being damaged by practising mindfulness. All I see is people becoming empowered, gaining insight into themselves, and living happier and more fulfilled lives.

Having said that, some people---mainly persons outside the mental health field---have expressed concern that some people with certain types of mental health issues (eg schizophrenia) may experience a worsening of their condition (that is, exacerbation of psychotic symptoms) as a result of practising mindfulness. However, the preponderance of medical evidence suggests otherwise. In one study published in The American Journal of Psychiatric Rehabilitation---one of several on the matter I could mention---fifteen individuals diagnosed with schizophrenia spectrum disorders participated in a pilot study testing a mindfulness-based intervention to reduce anxiety. The results suggested that mindfulness meditation training was acceptable to all participants; no one reported a worsening of psychotic or other symptoms while meditating.

In another study published last year in The British Journal of Psychiatry it was stated that there is now ‘emerging evidence that mindfulness for psychosis - when used in an adapted form - is safe and therapeutic’. (The ‘adapted form’ is essentially more guidance---and reassuring guidance---during the meditation itself.)

As with all matters pertaining to one’s health each person should seek and rely upon the advice of a suitably qualified health care professional.

3. Mindfulness is non-Christian

To some extent I have already dealt with matter when I explained in my previous post that mindfulness was neither a religion nor Buddhist. However, some evangelical Christians assert that mindfulness is an Eastern meditative practice that is non-Christian.

The truth is any Christian---indeed, any person---who is paying attention on purpose and choicelessly to the content of the present moment is practising mindfulness. We all practise mindfulness to some extent. It’s simply the case that some people do it better than others.

One more thing. The Christian tradition is rich in tools for meditation and mindfulness. Examples include contemplative prayer, the practice of the presence of God, and lectio divina.  

Any person can practice mindfulness regardless of their religion or lack of religion. The Christian can use mindfulness as a means of hearing God’s voice speak through the pages of Scripture as well as through the events of day-to-day life.

So, what’s holding you back?

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IMPORTANT NOTICE: Please read the Terms of Use and Disclaimer. The information provided on or linked to 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 or elsewhere. For immediate mental health advice or support call (in Australia) Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800; in any country call the relevant mental health care emergency hotline (if there is one) or simply dial your emergency assistance telephone number and ask for help. For information, advice and referral on mental illness contact (in Australia) the SANE Helpline on 1800 18 SANE (7263) or go online via sane.org.

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

LIVING MINDFULLY IN A WORLD FULL OF NORMOPATHS

'To be nobody-but-yourself -- in a world which is doing its best, night and day,

to make you everybody else -- means to fight the hardest battle

which any human being can fight; and never stop fighting.'

e. e. cummings

'The moment we want to be something we are no longer free.'
J. Krishnamurti

I won't be pulling any punches in this post.

I have been re-reading Will There Really Be a Morning? Not the poem by Emily Dickinson (although that is reproduced in the book as well), but the largely ghosted autobiography of the famous American stage, screen, radio and television actress Frances Farmer (pictured below). The Nirvana song "Frances Farmer Will Have Her Revenge on Seattle", written by fellow Seattle resident Kurt Cobain, was named after the late actress.

Ms Farmer had a sad and troubled life, and psychiatry, as it was once practised in various places around the world, did not serve her well, to put it mildly. She spent some 8 years as an inmate in a state mental asylum deprived of all civil liberties. During that time she was raped by orderlies, gnawed on by rats, and poisoned by tainted food. She was chained in padded cells, strapped into straightjackets, and half drowned in ice baths, and may even have been made the subject of a transorbital lobotomy ... all because she had attitude, she made some bad judgments, and she behaved idiosyncratically at times.

Farmer writes in her book, “Once the finger of suspicion is pointed at an individual, the stigma remains. Any unusual act or reckless behavior triggers a consequent doubt as to that person's sanity." She also writes, "[I]t is a fine legal distinction to judge whether an individual is eccentric or insane. None is safe from this danger despite constitutional protection." I agree.

We live in a world of conformity, a world full of crushingly boring “normopaths”, that is, mindless people who are almost pathologically determined to be just like other people ... all of them fellow travellers in what Ernest Hemingway called "the millenium of the untalented". (I love that phrase!) 

These people must have the same things as others, especially material things and houses (the latter often taking the form of tasteless but pretentious "McMansions" ... those in Australia generally being made with tacky fibre cement cladding). They commit themselves to dressing like others (designer clothing and sunglasses), eating the same trendy looking food as others, working long hours like others (the Lucille Ball "I have to work or I am nothing" [her exact words] mentality), believing the same things about life as others ("Life's for living!" ... Really? How profound!), and generally keeping up with others. They have a fear, indeed almost a phobia, of being different ... and, worse still, of being perceived by others to be different.

Watch this clip from the old Candid Camera television program (courtesy YouTube and Viacom), and see for yourself the power of conformity in action. Would you or I be any different if we were in that elevator?

We live in a new Dark Age of Puritanism and wowserism in which it is no longer socially acceptable to be different. There is little or no tolerance for those who are, or choose to be, idiosyncratically different, let alone eccentric ... especially in the business world and in the professions (particularly law). There is a very limited range of what is deemed by society, captains of industry and others in positions of power to be “acceptable” behaviour.

I dislike normopaths immensely. I have suffered at the hands of some extremely unpleasant ones. Quite a few of these people were high-level managers. These often ruthlessly ambitious but otherwise socially intelligent people tend to rise to the top in organizations because for the most part they don't have enough talent to stay at the bottom ... something these driven people are generally aware of themselves, but are extremely good at concealing from most others.

I do not suffer any longer at the hands of these people. I choose to be different. I choose to be myself. I am free, and there are no chains that bind me.

What, you may ask, has all this to do with Mindfulness? Well, a fair bit. You see, Mindfulness is all about gaining self-knowledge and insight into ourselves. We come to see ourselves as we really are. We learn, over time, to accept ourselves as we are.

Naturally, if we are on any path of self-improvement, we will seek to change for the better those things in us that need changing and that we are capable of changing. However, we no longer seek to be like others, because we are comfortable with ourselves. We no longer judge or condemn ourselves for being different. Indeed, we are proud to be different.

Finally, be yourself. Be the very best person you can be, and in truth are.

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