Meditation improves brain connections

Meditation improves brain connections

remote hypnosis programWhen I’m stressed, I listen to a 20-minute mindfulness meditation tape. It always helps me feel calmer and more relaxed. Many meditative practices can do this.

Mindfulness meditation is getting a lot of attention because it seems to help with so many physical and psychological problems—like high blood pressure, chronic pain, psoriasis, sleep trouble, anxiety, and depression.

It’s also been shown to boost immune function and stop binge eating. No one knows for sure what’s behind these benefits, but physical changes in the brain probably play a role.

Mindfulness meditation is a mental discipline. You start by focusing your attention on your breath, a sensation in the body, or a chosen word or phrase.

You note the thoughts, emotions, and background sounds that arise from moment to moment, observing them without analyzing them or making judgments about what’s going on around you.

If you drift into thoughts about the past or concerns about the future, you bring your attention back to the present, for example, by refocusing on your breathing. It takes practice.

A new study, published in the May 2011 issue of Neuroimage, suggests that one effect of all this focusing and refocusing is increased brain connectivity. Researchers at the University of California-Los Angeles compared the brain activity of volunteers who had finished eight weeks of mindfulness-based stress reduction training with that of volunteers who did not do such training.

Functional MRI scans showed stronger connections in several regions of the meditators’ brains—especially those associated with attention and auditory and visual processing.

Unfortunately, the study didn’t scan the volunteers’ brains before mindfulness training, so no one can say for sure that mindfulness training was responsible for the differences.

At Massachusetts General Hospital, researchers used MRI scans to document before and after changes in the brain’s gray matter—the “processing” neurons—associated with mindfulness meditation.

The density of gray matter increased in regions governing such distinctly different activities as memory, self-awareness, and compassion, and decreased in the amygdala—the part of the brain associated with fear and stress.

We covered this intriguing research in the April issue of Harvard Women’s Health Watch.

At the moment, scientists can only speculate about the relationship between these brain changes and the health benefits associated with mindfulness meditation.

But the research adds to growing evidence that meditative practices can alter the body at a fundamental level—even, it turns out, at the level of our genes.

Meditation elicits the “relaxation response,” a state of deep relaxation first described more than 35 years ago by mind-body pioneer Dr. Herbert Benson, currently emeritus director of the Benson-Henry Institute of Mind-Body Medicine at Massachusetts General Hospital.

Since then, Benson and his colleagues at Massachusetts General Hospital and Beth Israel Deaconess Medical Center have discovered that relaxation techniques (including meditation and yoga) turn certain sets of genes on and off in people who practice them regularly.

Benson, who is the medical editor of Stress Management: Approaches for preventing and reducing stress says these genes are involved with controlling “how the body handles free radicals, inflammation processes, and cell death.”

By: Carolyn Schatz

Baylor Univ: mindfulness + hypnosis = winner

Baylor Univ: mindfulness + hypnosis = winner

The intervention is called mindful hypnotherapy. “Mindfulness is a type of meditation that involves focusing attention on present moment awareness.

It can help people cope with stress, but can require months of practice and training,” said researcher Gary Elkins, Ph.D., director of the Mind-Body Medicine Research Laboratory at Baylor University.

“Hypnosis also involves focusing attention, but it includes mental imagery, relaxation and suggestions for symptom reduction.”

Hypnosis interventions are typically brief and have been used in pain and symptom management in clinical practice. The study’s basic premise is that using hypnosis to deliver mindfulness goals could have many advantages, Elkins said.

“Combining mindfulness and hypnotherapy in a single session is a novel intervention that may be equal to or better than existing treatments, with the advantage of being more time-effective, less daunting and easier to use,” he said. “This could be a valuable option for treating anxiety and stress reduction.”

As a brief intervention, mindful therapy could be widely disseminated and is an innovative new mind-body therapy. The study is published in the International Journal of Clinical and Experimental Hypnosis.

Elkins noted that while mindfulness by itself can be an effective treatment for stress and anxiety for some people, it typically is provided in eight weekly sessions that last two hours or more each week and include an all-day retreat of eight or more hours.

That amount of time, more than 24 therapy hours, may be a burden in cost and time for some people. Also, research has not shown that mindfulness-based treatments are consistently superior to standard cognitive behavioral therapy, he said.

For the study of mindful hypnotherapy, the Baylor research team recruited 42 individuals with self-reported high stress. Half took part in an intervention of one-hour weekly individual sessions that included hypnosis inductions and suggestions for greater mindfulness.

Participants also were given self-hypnosis audio recordings lasting about 20 minutes, each with suggestions for a hypnotic induction, relaxation and greater mindfulness.

The second group did not take part in the intervention. Intervention material focused on present-moment awareness, nonjudgmental awareness of the five senses, nonjudgmental awareness of thoughts and feelings, self-hypnosis, compassion for self and others, awareness of personal values and meaning in life and transition to long-term practice of mindful hypnotherapy, Elkins said.

At study’s end, the intervention group reported a large decrease in stress and a significant increase in mindfulness. Most were highly satisfied with the number of sessions, the ease of home practice and the clarity of content, Elkins said.

The average participant practiced almost every day, and overall satisfaction with the intervention was 8.9 on a scale of 10.

In comparison, those who did not participate in the intervention reported no significant difference between pre- and post-study stress level. A limitation of the study was its small sample size, Elkins said.

Future studies of a larger number of people could be of value, as well as testing mindful hypnotherapy for such concerns as anxiety, depression or chronic pain, he said.

Video: Bruxism relief

Video: Bruxism relief

Bruxism or jaw clenching/teeth grinding can be very painful. [info]

News watching bad for your health?

News watching bad for your health?

The media we consume daily has an impact on our thinking, behavior, and emotions. If you’ve fallen into a pattern of regularly watching or listening to the news, the majority of what you’re consuming is likely about the coronavirus (COVID-19) crisis.

And while staying up to date on local and national news, especially as it relates to mandates and health updates, is critical during this time, experts say over-consumption of the news can take a toll on your physical, emotional, and mental health.

With that in mind, the goal is to find the balance between feeling informed and educated on the situation at hand while not becoming totally overwhelmed by it. After all, when good news is available, or the situation changes for the better, it will come to you, you won’t need to seek it out.

We asked several mental health experts to explain how this constant stream of disastrous news is adding to our stress levels and increasing symptoms of anxiety and depression. Plus, tips on how to navigate the 24-hour news cycle, while still managing and protecting your mental health.

Why news can impact mental health

According to the Centers for Disease Control and Prevention (CDC), the COVID-19 outbreak is proving to be stressful for most people. During an infectious disease outbreak, the CDC says stress can include changes in sleep or eating patterns, worsening of mental health conditions, fear and worry about your health and the health of loved ones, and difficulty concentrating.

Compounding this stress is the constant stream of news about COVID-19 that we are exposed to on a daily, hourly, and even minute-by-minute basis. “Unfortunately, a lot of the news we consume today isn’t so much reporting as it is a way of keeping people addicted to the news cycle,” says licensed psychologist, Logan Jones, PsyD.

Because sensational headlines get more attention, Jones says media outlets often end up focusing on disaster reporting—and rarely any positive news. “Consuming too much of this kind of news, whether actively or passively, can be very toxic, and what you hear has an impact on your mood,” he says.

Even if it’s just noise in the background, Jones says an alarmist news broadcast will still have a negative effect on your psyche.
“It can be damaging to constantly be reading the news because constant exposure to negative information can impact our brain,” says Annie Miller, MSW, LCSW-C, LICSW. When we experience a threat, Miller says our brain activates the fight or flight response, and the systems in our body react accordingly.

Consuming the news can activate the sympathetic nervous system, which causes your body to release stress hormones like cortisol and adrenaline. Then, when a crisis is happening, and we are experiencing this stress response more frequently, Miller says physical symptoms may arise. Some of the most common symptoms are fatigue, anxiety, depression, and trouble sleeping.

This emotional toll and negative effect on the psyche was demonstrated in a study1 that found people who watched negative material, as compared to those who watched positive or neutral material, showed an increase in both anxious and sad moods only after 14-minutes of viewing television news bulletins and programs.

In addition to an increase in anxious and sad moods, the researchers also found the results to be consistent with the theories of worry that implicate negative mood as a causal factor in facilitating worrisome thought.

Tips for managing news

Like a lot of things, the key to staying healthy is moderation. “Staying informed is not just responsible, but critical to our safety right now, explains Kellie Casey Cook, M.S., licensed professional counselor.

To strike the balance of moderation while staying informed, the World Health Organization (WHO) recommends seeking news about COVID-19 mainly so that you can take practical steps to prepare your plans and protect yourself and your loved ones. Once you have that information, it’s time to turn the news off.

And to help alleviate the mental and emotional toll this is all taking, the CDC recommends taking breaks from watching, listening, or reading news stories, especially since hearing about a pandemic repeatedly is upsetting. With that in mind, here are nine expert tips for managing the news.
Limit intake

Leaving your television on or streaming live news broadcasts on your phone while tending to other business can take a toll on you emotionally. Rather than having the news be your background noise, Haley Neidich, LCSW, is recommending less than 30 minutes per day total of social media scrolling and news exposure combined.

Schedule worry time

Scheduling a “worry time” each day is a common strategy for managing the symptoms related to anxiety disorders. Miller says this technique is also helpful for watching and digesting the news cycle. “Scroll through the news, acknowledge anything you are worried about, and make plans for addressing any issues,” she says.

Then, choose a time that is far enough away from your bedtime so that your brain has time to settle before you go to bed. The idea, says Miller, is to minimize worry and news intake by scheduling it into your day. After your worry time is over, Miller says to put the news aside and remind yourself that it’s not time to worry right now and move onto other things. “Your brain will eventually get used to this new routine and it will start to be able to let worries go more easily,” she adds.

Gauge how you feel before watching

Once you commit to limiting the amount of news you watch, Ashleigh Edelstein, a licensed marriage and family therapist, says the next step is to gauge how you feel before and after watching to understand how it’s affecting you.

She says to do a quick check and ask yourself the following question: “Do you feel informed and calm, or panicked, angry, and/or pessimistic?” If it’s the latter, Edelstein says to consider how much news you’re consuming and the sources you’re getting it from, and make an intention to reduce your consumption.

Reliable news outlets

“A healthy way to approach the news cycle is to rely on outlets you know are credible, have experienced reporters who do their research, and provide balanced perspectives,” says Jones. He also says to be mindful of how much you consume. “You probably have set times every day when you eat, and you can do the same with news. Check-in with what’s going on in the world by consuming the sources that nourish you, and then move on to something else, he says.”

Get summary from close friends or family

If watching the news is triggering regular symptoms of anxiety or depression, Neidich is recommending no exposure at all. Instead, she suggests that you ask a close friend or loved one to filter the news for you. Then, have them check in with you a few times per week about the most important updates. “There is no reason that any of us need to be exposed to the news beyond that,” says Neidich.

Limit exposure to other stressors

Another point to consider, says Cook, is to give yourself permission to limit your exposure to certain people right now. “If you have a family member who is constantly posting links to questionable articles from unknown sources, go ahead and unfollow them for now.

If a friend or coworker insists on having current events related conversations that don’t feel productive and only serve to increase your anxiety, consider putting some boundaries in place with them,” she says. Something along the lines of, “Hey, I’m really starting to feel overwhelmed by this topic, so I’d prefer if we’d change the subject,” can be effective with some people.

Do something healthy after watching the news

For most of us, consuming some form of news each day is essential. To help combat feelings of fear, anxiety, and worry that often accompany negative news, Edelstein suggests choosing to do something positive or healthy immediately after, like taking a walk, calling a friend, or working on a hobby. “Because things are so uncertain, we need healthy distractions right now to stay grounded and resilient,” she says.

Taking steps to minimize stress during this difficult time is essential for both your physical and mental health. While watching the news can provide you with critical information about protecting yourself and others, taking in too much information can be overwhelming and detrimental to your mental health.

If you’re having trouble managing a mental health condition or you’re concerned about new symptoms, call your doctor. Also, if you’re thinking about suicide or suspect someone you love is in danger of hurting themselves, seek help immediately. Call 911, and if possible, stay with a friend or family member until you are in the care of a mental health expert.

By: Sara Lindberg