MINDFULNESS MAY EASE TINNITUS SYMPTOMS

Dr Laurence McKenna

New research led by Dr Laurence McKenna, pictured, from University College London Hospitals NHS Foundation Trust (UCLH) and Dr Liz Marks from the Department of Psychology at the University of Bath has found that a mindfulness-based approach to tinnitus can make the symptoms of the condition less severe, less intrusive and less troublesome.

Tinnitus is a physical condition experienced as noises or ringing in the ears or head when no such external physical noise is present. The condition, which can result from a wide range of underlying causes, is usually caused by a fault in the hearing system itself, and is a symptom, not a disease in itself. At present there is no actual 'cure' for tinnitus. However, many of the causes of tinnitus are treatable.

It is an extremely distressing, even disabling, condition in and of itself. Worse, the condition is associated with many other problems such as emotional stress, insomnia, auditory perceptual problems and concentration problems. Tinnitus afflicts a significant percentage of the population—about ten to twenty per cent of the population. Some people are more at risk for the condition—musicians, military personnel, people who otherwise work in loud environments, and seniors.

Regrettably, there is at present no treatment to stop the noise of tinnitus. That’s where mindfulness comes in. The essence of mindfulness is—acceptance and non-reaction. It’s like the old-fashioned tape recorder or the modern-day video surveillance camera; the equipment records but does not react to what it hears or sees. So it is with mindfulness.

The research team found that mindfulness-based cognitive therapy (MBCT) helps to significantly reduce the severity of tinnitus compared to relaxation-based treatments, an approach recommended by many tinnitus clinics.

For the study, which has been published in the journal Ear and Hearing, seventy-five patients took part in a trial at UCLH’s Royal National Throat, Nose and Ear Hospital, receiving either MBCT or relaxation therapy. The research team found that both treatments led to a reduction in tinnitus severity, psychological distress, anxiety and depression, but the MBCT treatment led to significantly greater reductions in tinnitus severity than the relaxation treatment, and this improvement lasted for longer.

‘MBCT turns traditional tinnitus treatment on its head — so rather than trying to avoid or mask the noise, it teaches people to stop the battle with tinnitus,’ Dr Marks said. 

In other words, people learn how to 'allow' and 'accept' tinnitus rather than fighting it or trying to push it away. This is the practice of non-resistance: what you resist, persists. How true that is!

Study: McKenna L, Marks E, & Vogt F. (2018) ‘Mindfulness based cognitive therapy for chronic tinnitus: evaluation of benefits in a large sample of patients attending a tinnitus clinic.’ Ear and Hearing, 39(2), 359 - 366. DOI: 10.1097/AUD.0000000000000491

RELATED POST

MINDFULNESS MAY PROVIDE RELIEF FROM TINNITUS

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.

A FURTHER STUDY SUGGESTS MINDFULNESS MAY HELP ADHD

A new pilot study published in the Journal of Attention Disorder suggests that mindfulness-based cognitive therapy (MBCT) could improve symptoms of attention deficit hyperactivity disorder (ADHD) in adults. 

MBCT is a structured, 8-week program that combines mindfulness meditation and cognitive behavioural therapy (CBT).

In this pilot study the researchers enrolled 31 ADHD participants in an adapted form of MBCT, obtained self-report questionnaires, and interviewed 24 participants. The study found that mindfulness therapy significantly reduced ADHD symptoms and improved areas of executive functioning, self-compassion and mental health.

A larger trial is needed, but the small study is part of the emerging evidence that mindfulness therapies could play an important role in the treatment of ADHD.

A review published in May 2017 found that MBCT was a useful adjunct therapy to standard medication treatment of ADHD in young adults. Of the 12 trials published in the last 5 years, the majority have shown a reduction in ADHD severity with the addition of MBCT to standard treatment. There have been other studies which have made similar findings. (See ‘RELATED POSTS’, below.)

More research is needed in this area. However, the studies done to date suggest a promising and emerging role of mindfulness in the treatment of ADHD.

Study: Janssen L et al. ‘The Feasibility, Effectiveness, and Process of Change of Mindfulness-Based Cognitive Therapy for Adults With ADHD: A Mixed-Method Pilot Study.’ J Atten Disord. 2017 Aug 1:1087054717727350. doi: 10.1177/1087054717727350. [Epub ahead of print]

RELATED POSTS

MINDFULNESS AND ADHD

HOW MINDFULNESS TREATS ADHD

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 TRAINING IMPROVES YOUR BRAIN

A new systematic review has looked at all studies published prior to July this year that investigated brain changes associated with 8 weeks of mindfulness-based stress reduction or mindfulness-based cognitive therapy.

The combined results suggest that a short course of secular mindfulness training leads to multiple brain changes similar in nature to those seen in people who have practised religious or spiritual meditation for a lifetime.

Rinske Gotink [pictured left] and her colleagues found 30 relevant studies that used MRI or fMRI brain imaging to look at the effects of mindfulness training on brain structure and function, including 13 randomly controlled trials.

Associated brain changes, in terms of activity levels and volume and connectivity changes, have been reported in the prefrontal cortex (a region associated with conscious decision making and emotional regulation and other functions), the insula cortex (which represents internal body states among other things), the cingulate cortex (decision making), the hippocampus (memory) and the amygdala (emotion).

Based on what we know about the function of these brain regions, Gotink’s team said these changes appear to be consistent with the idea that mindfulness helps your brain regulate your emotions.

Study: Gotink, R A et al. ‘8-week Mindfulness Based Stress Reduction induces brain changes similar to traditional long-term meditation practice – A systematic review.’ Brain and Cognition. Vol 108, Oct 2016, pp 32-41. Available online 16 Jul 2016.

Acknowledgments. This post is based on material appearing on the Readers Digest blog of the British Psychological Society.

RELATED POSTS

MINDFULNESS HELPS TO CONTROL EMOTIONS ACCORDING TO NEW STUDY

MINDFULNESS DECREASES ANXIETY AND DEPRESSION IN CANCER PATIENTS

MINDFULNESS MAY ASSIST WITH BIPOLAR DISORDER

MINDFULNESS AND POST-TRAUMATIC STRESS DISORDER

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.

RELATED POSTS

ANOTHER STUDY HIGHLIGHTS THE EFFICACY OF MINDFULNESS IN TREATING DEPRESSION

NEW STUDY FINDS THAT MINDFULNESS MAY PREVENT ABSENTEEISM

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

DEPRESSION, THE WANDERING MIND AND MINDFULNESS

MINDFULNESS DECREASES ANXIETY AND DEPRESSION IN CANCER PATIENTS

STUDY FINDS MINDFULNESS AS EFFECTIVE AS ANTIDEPRESSANTS IN PREVENTING DEPRESSION RELAPSE

MINDFULNESS MAY ASSIST WITH BIPOLAR DISORDER

MINDFULNESS YOGA REDUCES DEPRESSION IN PREGNANT WOMEN

MINDFULNESS MAY HELP WITH MENOPAUSAL DEPRESSION

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.

THE FUTURE OF MINDFULNESS AS MEDICINE

A recent article in the Journal of the American Medical Association looks at the potential of mindfulness as a medicine in its own right.

The article notes the role of Dr Jon Kabat-Zinn [pictured left] in establishing a course in mindfulness-based stress-reduction (MBSR) and the work of cognitive psychologist Zindel Segal, who developed a program in mindfulness-based cognitive therapy (MBCT), a blend of mindfulness-based stress reduction (MBSR) and cognitive behavioural therapy (CBT).

The JAMA article also notes that Dr Herbert Benson [pictured below right], founder of the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, and author of the landmark 1975 bestseller The Relaxation Response and other books such as Beyond the Relaxation Response, is often credited as bringing mindfulness into the realm of Western medicine. Many of the exercises and techniques contained in The Relaxation Response are very similar to, if not actually indistinguishable from, the practice of mindfulness. I well remember when that book came out, and what an incredible impact it had at the time and for many years thereafter.

So, mindfulness has respectable roots. However, the JAMA article quotes one proponent of mind-body medicine who sees some resistance to mindfulness among members of the medical profession. ‘Many physicians who consider themselves grounded in Western science will see mindfulness-based programs for mental health disorders as being faddish,’ says Dr Gregory L Fricchione. Be that as it may, the article notes that some 79 per cent of medical schools now offer some element of mindfulness training.

Since 1967 over 1,500 studies worldwide have been conducted by over 250 independent research institutes and centres showing mindfulness meditation to be clinically effective for the management of, among other things, stress, depression, anxiety and panic disorders, chronic pain, substance abuse, eating disorders, obsessional thinking, impulsivity, strong emotional reactivity and a wide array of other medical and mental health related conditions. 

There is also documented evidence that mindfulness results in improvements in learning and consciousness, enhanced cognitive functioning and performance, and improvements in concentration, attention to detail and ability to cope with stress. In addition, mindfulness fosters ethical behaviour and empathy, improves skills in leadership, problem-solving, negotiation and mediation, and enhances self-esteem and self-awareness.

Despite all of the foregoing, old prejudices die hard. ‘All professions are conspiracies against the laity’, wrote the Anglo-Irish playwright George Bernard Shaw. The medical and legal professions, in Shaw’s view, would be at the top of the list, along with banks and insurance companies. So, it may well be the case that, insofar as the practice of Western medicine is concerned, mindfulness will remain as one of many forms of complementary medicine. However, mindfulness as meditative intentional awareness is indeed medicine and exercise for the mind as well as for the body. The etymological meaning of the modern English word ‘meditation’ is most interesting to say the least. The word is derived from the Latin word meditatus, past participle of meditari, frequentative of medēri, which is related to, among other things, the English word ‘middle’. As we all know, the middle position avoids and transcends the extremes at both ends, and thus all opposites. The word ‘meditation’ is also etymologically related to such other English words as ‘mediation’, ‘medical’ and ‘measure’ and also denotes the activities of ‘reflecting’ and ‘pondering’ --- not reflecting or pondering in any analytical sense but in the sense of directly perceiving what is.

Dr Robert Ellwood [pictured left], who was a professor of world religions at the University of Southern California from 1967 until his retirement in 1997, wrote a most useful little book on the subject of meditation entitled Finding the Quiet Mind (TPH, 1983). In that book Ellwood, after referring to the etymological origins of the word, defines, or rather describes, meditation as ‘medicine for the mind which does its work by measuring out time, when it can reach a median, a point of equilibrium’. I like that.

Mindfulness has been called a fad but it is much, much more than that. No other form of meditative awareness has been as well-researched. Its health benefits are well-documented. It will not disappear.

Onward and upward.

Resource: Buchholz, L. ‘Exploring the Promise of Mindfulness as Medicine.’ JAMA. 2015;314(13):1327-1329. October 6, 2015. doi:10.1001/jama.2015.7023. 

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 advice or support call (in Australia) Lifeline on 13 1 1 14 or Kids Helpline on 1800 55 1800. For information, advice and referral on mental illness contact (in Australia) the SANE Helpline on 1800 18 SANE (7263) 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. 

MINDFULNESS IS AN ALL-PARTY AFFAIR

Despite a few sceptical and very negative party poopers and detractors around the globe, mindfulness has well and truly come of age, proved itself, and received formal recognition both in the halls of medicine and in the corridors of power.

On 20 October 2015 the United Kingdom became the first country in the world to publish an all-party parliamentary report on mindfulness.

The Mindful Nation UK report is the result of a 12-month inquiry by the All-Party Parliamentary Group on Mindfulness into how mindfulness training can benefit UK services and institutions.

The report's recommendations include: (i) commissioning mindfulness-based cognitive therapy (MBCT) in the NHS for the 580,000 adults at risk of recurrent depression each year, in line with National Institute For Health and Care Excellence (NICE) guidelines; (ii) creating three mindfulness Teaching Schools (to be selected by the Department of Education) to pioneer mindfulness teaching in schools; (iii) training government staff in mindfulness, especially in the health, education and criminal justice sectors; and (iv) researching the use of mindfulness training for offender populations in the criminal justice system.

Jenny Edwards CBE FRSA, Chief Executive of the Mental Health Foundation said:

'The Mindful Nation UK report comes at a pivotal time for mindfulness and for action on mental health. The evidence tells us that, properly taught, the practice of mindfulness helps many people maintain good mental health and to sustain recovery after illness.

'At the same time the pressure on mental health crisis services has never been more intense. We know that three quarters of people with mental health problems do not receive care and treatment.

'We need to give serious consideration to the role mindfulness can play in helping to reduce the chances of experiencing mental health problems and to ensure that it becomes available to the communities who have the greatest risks. This has important implications for public policy. We are delighted to see a cross party consensus emerging that it is time for a fresh approach at a national level.'

I am pleased that there are now companies in various countries that are dedicated to promoting mindfulness in the workplace and offer executive coaching and ethical recruitment solutions based on mindfulness and ethical management principles to sustainable businesses and projects. Unlike the mercenary 'big-end-of-town' companies, these companies don't only care about the 'bottom line'. They genuinely care about the welfare of people as well. They are truly compassionate. And I know this to be true---you can be compassionate and efficient and effective as well.

RELATED POSTS

HOW TO CHANGE YOUR LIFE WITH MINDFULNESS

NEW STUDY FINDS THAT MINDFULNESS MAY PREVENT ABSENTEEISM

THE MINDFULNESS IN SCHOOLS PROJECT ROLLS ON!

ANOTHER STUDY HIGHLIGHTS THE EFFICACY OF MINDFULNESS IN TREATING DEPRESSION

Meditation is as good as anti-depressants for tackling depression according to the results of an Oxford University study recently published online in the Lancet.

The researchers found that mindfulness-based cognitive therapy (MBCT) prevented as many people from sliding back into clinical depression as conventional antidepressant medication.

The study followed 492 severely depressed adults over a period of 2 years. Half of the participants received mindfulness training and the other half stayed on antidepressant drugs.

It was found that 44 per cent of the MBCT group slipped back into major depression compared with 47 per cent of the group taking antidepressant medication.

Whilst the study doesn’t show that MBCT works any better than maintenance antidepressant medication in reducing the rate of relapse in depression, the results suggest that mindfulness is an acceptable alternative for the millions of people with recurrent depression on repeat prescriptions.

Study: Kuyken, W et al. ‘Effectiveness and cost-effectiveness of mindfulness-based cognitive therapy compared with maintenance antidepressant treatment in the prevention of depressive relapse or recurrence (PREVENT): a randomised controlled trial.’ The Lancet. Published Online: 20 April 2015. DOI: http://dx.doi.org/10.1016/S0140-6736(14)62222-4

RELATED POSTS

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

NEW STUDY FINDS THAT MINDFULNESS MAY PREVENT ABSENTEEISM

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

DEPRESSION, THE WANDERING MIND AND MINDFULNESS

MINDFULNESS DECREASES ANXIETY AND DEPRESSION IN CANCER PATIENTS

STUDY FINDS MINDFULNESS AS EFFECTIVE AS ANTIDEPRESSANTS IN PREVENTING DEPRESSION RELAPSE

MINDFULNESS MAY ASSIST WITH BIPOLAR DISORDER

MINDFULNESS YOGA REDUCES DEPRESSION IN PREGNANT WOMEN

MINDFULNESS MAY HELP WITH MENOPAUSAL DEPRESSION

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