Irritable bowel syndrome is a chronic condition that affects many people across the world. Due to symptoms such as abdominal pain, this disorder can have a big impact on life quality. New research, however, reveals that hypnotherapy can improve life for those with the condition.
Can hypnotherapy truly relieve IBS symptoms?
People with irritable bowel syndrome (IBS) can experience symptoms such as abdominal pain and abnormal bowel movements to various degrees of severity, and they can also face mental health problems, including anxiety and depression.
Some common approaches to managing IBS are by carefully controlling one’s diet, improving one’s lifestyle choices, and, if necessary, seeking mental health therapy.
In the past, some research has suggested that people with IBS may also benefit from hypnotherapy sessions. Now, specialists at the University Medical Center Utrecht and other institutions in the Netherlands have decided to delve deeper into the question of whether hypnotherapy can improve IBS symptoms — and if so, in what way. The researchers recently conducted a randomized controlled trial, the findings of which now appear in The Lancet Gastroenterology & Hepatology.
Improved symptom relief
The study assessed the efficacy of individual and group hypnotherapy in IBS. It is the largest study to date to look into this issue.
In the study, the researchers worked with 354 participants aged 18–65 with IBS.
The scientists randomly selected participants to take part in one of three interventions:
– individual 45 minute hypnotherapy sessions twice per week for 6 weeks (150 participants)
– group hypnotherapy sessions with the same timeframe (150 participants)
– dedicated educational supportive care sessions (54 participants)
For the delivery of the hypnotherapy sessions, the team recruited psychologists who had trained in hypnotherapy. During the sessions, the hypnotherapists applied techniques of positive visualization, providing suggestions about pain and discomfort management.
They also gave the participants CDs containing materials that would allow them to practice hypnosis techniques on their own for 15–20 minutes on a daily basis.
The researchers asked the participants to fill in questionnaires assessing various factors relevant to the study — including the severity of their IBS symptoms, their quality of life, how much they spent on healthcare, and how often they had to miss work due to the condition.
The assessments took place at baseline, at the 3-month mark, and at the 9-month mark. The team also evaluated to what extent participants experienced relief immediately after the intervention (at the 3-month mark) and then again 9 months later.
The scientists found that the people with IBS who had participated in hypnotherapy — whether individual or group-based — experienced the most satisfactory degree of symptom relief, compared with participants in the educational supportive care group.
Participants who underwent hypnotherapy were still enjoying the benefits 9 months after the treatment. However, the researchers claim that despite reporting satisfactory rates of symptom relief, the participants did not actually see a significant improvement in symptom severity as such.
“We do not know exactly how gut-directed hypnotherapy works,” says lead researcher Dr. Carla Flik, “but it may change patients’ mindset and internal coping mechanisms, enabling them to increase their control over autonomic body processes, such as how they process pain and modulate gut activity.”
Group sessions just as promising
Other than symptom relief, the tested-for factors — including quality of life, psychological problems, healthcare costs, and work absence — remained roughly the same among all the participants following the interventions.
The researchers also admit that their study faced a few limitations. For example, some participants — 22 (15 percent) of those in the individual hypnotherapy group, another 22 (15 percent) of those in the group hypnotherapy sessions, and 11 (20 percent) of those in the educational supportive care group — dropped out of the study.
Also, a significant number of participants did not manage to fill in all the questionnaires, which, the researchers say, may have impacted the findings. However, the researchers note that the results they recorded in the recent study may, in fact, have been an underestimation, since the hypnotherapists did not have previous experience in treating people with IBS, specifically. Also, the participants only received six hypnotherapy sessions, which is only half the number of sessions that a person would normally expect to receive.
“Our study indicates that hypnotherapy could be considered as a treatment option for patients with IBS, irrespective of symptom severity and IBS sub-type. It is also promising to see that group hypnotherapy is as effective as individual sessions, which may mean that more people could be treated with it at lower cost, should it be confirmed in further studies.”
“What’s striking about these findings is the extent to which patients’ perception of their illness has an effect on their suffering, and that their perception of symptoms appears to be as important as actual symptom severity,” adds Dr. Flik.
By: Maria Cohut
According to thousands of years of tradition, Buddhists meditate to understand themselves and their connections to all beings. By doing so, they hope to be released from suffering and ultimately gain enlightenment.
In recent decades, researchers have been gaining insight into the benefits of practicing this ancient tradition. By studying more secular versions of mindfulness meditation, they’ve found that learning to pay attention to our current experiences and accept them without judgment might indeed help us to be happier.
Studies to date suggest that mindfulness affects many aspects of our psychological well-being—improving our mood, increasing positive emotions, and decreasing our anxiety, emotional reactivity, and job burnout.
Recently, researchers have been exploring this question—with some surprising results. While much of the early research on mindfulness relied on pilot studies with biased measures or limited groups of participants, more recent studies have been using less-biased physiological markers and randomly controlled experiments to get at the answer. Taken together, the studies suggest that mindfulness may impact our hearts, brains, immune systems, and more.
Though nothing suggests mindfulness is a standalone treatment for disease nor the most important ingredient for a healthy life, here are some of the ways that it appears to benefit us physically.
Mindfulness is good for our hearts
Heart disease is the leading killer in the United States, accounting for about 1 in 4 deaths every year. So, whatever decreases the risks or symptoms of heart disease would significantly impact society’s health. Mindfulness may help with that.
In one study, people with pre-hypertension were randomly assigned to augment their drug treatment with either a course in mindfulness meditation or a program that taught progressive muscle relaxation.
Those who learned mindfulness had significantly greater reductions in their systolic and diastolic blood pressure than those who learned progressive muscle relaxation, suggesting that mindfulness could help people 
at risk for heart disease by bringing blood pressure down.
In another study, people with heart disease were randomly assigned to either an online program to help them practice meditation or to a wait list for the program while undergoing normal treatment for heart disease. Those who took the mindfulness program showed significant improvements on the six-minute walking test (a measure of cardiovascular capacity) and slower heart rates than those in the wait list group.
While one review of randomly controlled studies showed that mindfulness may have mixed effects on the physical symptoms of heart disease, a more recent review published by the American Heart Association concluded that, while research remains preliminary, there is enough evidence to suggest mindfulness as an adjunct treatment for coronary disease and its prevention.
Mindfulness may also be good for hearts that are already relatively healthy. Research suggests that meditating can increase respiratory sinus arrhythmia, the natural variations in heart rate that happen when we breathe that indicate better heart health and an increased chance of surviving a heart attack.
Mindfulness may decrease cognitive decline from aging or Alzheimer’s
People tend to lose some of their cognitive flexibility and short-term memory as they age. But mindfulness may be able to slow cognitive decline, even in people with Alzheimer’s disease. In a 2016 study, people with Alzheimer’s disease engaged in either mindfulness meditation, cognitive stimulation therapy, relaxation training, or no treatment, and were given cognitive tests over two years.
While cognitive stimulation and relaxation training seemed to be somewhat beneficial in comparison to no treatment, the mindfulness training group had much more robust improvements on cognitive scores than any other group.
Why might that be true? A 2017 study looking at brain function in healthy, older adults suggests meditation may increase attention. In this study, people 55 to 75 years old spent eight weeks practicing either focused breathing meditation or a control activity.
Then, they were given the Stroop test—a test that measures attention and emotional control—while having their brains monitored by electroencephalography.
Those undergoing breath training had significantly better attention on the Stroop test and more activation in an area of the brain associated with attention than those in the active control group.
While this research is preliminary, a systematic review of research to date suggests that mindfulness may mitigate cognitive decline, perhaps due to its effects on memory, attention, processing, and executive functioning.
Mindfulness may improve your immune response
When we encounter viruses and other disease-causing organisms, our bodies send out troops of immune cells that circulate in the blood. These cells, including pro- and anti-inflammatory proteins, neutrophils, T-cells,immunoglobulins, and natural killer cells, help us to fight disease and infection in various ways. Mindfulness, it turns out, may affect these disease-fighting cells.
In several studies, mindfulness meditation appeared to increase levels of T-cells or T-cell activity in patients with HIV or breast cancer. This suggests that mindfulness could play a role in fighting cancer and other diseases that call upon immune cells. Indeed, in people suffering from cancer, mindfulness appears to improve a variety of biomarkers that might indicate progression of the disease.
In another study, elderly participants were randomly assigned to an eight-week Mindfulness-Based Stress Reduction (MBSR) course or a moderate-intensity exercise program. At the end, participants who’d practiced mindfulness had higher levels of the protein interleukin-8 in their nasal secretions, suggesting improved immune function.
Another study found increases in interleukin-10 in colitis patients who took a mindfulness meditation course compared to a mind-body educational program, especially among patients whose colitis had flared up. Yet another study found that patients who had greater increases in mindfulness after an MBSR course also showed faster wound healing, a process regulated by the immune system.
Studies have found effects on markers of inflammation, too—like C-reactive protein, which in higher levels can harm physical health. Research shows that people with rheumatoid arthritis have reduced C-reactive protein levels after taking an MBSR course versus being on a waitlist for the course. Overall, these findings suggest that mindfulness meditation can have disease-fighting powers through our immune response.
Mindfulness may reduce cell aging
Cell aging occurs naturally as cells repeatedly divide over the lifespan and can also be increased by disease or stress. Proteins called telomeres, which are found at the end of chromosomes and serve to protect them from aging, seem to be impacted by mindfulness meditation.
Studies suggest that long-time meditators may have greater telomere lengths. In one experimental study, researchers found that breast cancer survivors who went through MBSR preserved the length of their telomeres better than those who were on a wait list.
However, this study also found that general supportive therapies impacted telomere length; so, there may not be something special about MBSR that impacts cell aging. On the other hand, another study with breast cancer survivors found no differences in telomere length after taking an MBSR course; but they did find differences in telomere activity, which is also related to cell aging.
In fact, a 2018 review of research ties mindfulness training to increased telomere activity, suggesting it indirectly affects the integrity of the telomeres in our cells. Perhaps that’s why scientists are at least optimistic about the positive effects of meditation on aging.
Mindfulness may help reduce psychological pain
Of course, while the above physiological benefits of mindfulness are compelling, we needn’t forget that mindfulness also impacts our psychological well-being, which, in turn, affects physical health. In fact, it’s quite likely that these changes have synergistic effects on one another.
First of all, a great deal of research suggests that mindfulness can help healthy people reduce their stress. And thanks to Jon-Kabat Zinn’s pioneering MBSR program, there’s now a large body of research showing that mindfulness can help people cope with the pain, anxiety, depression, and stress that might accompany illness, especially chronic conditions.
For example, drug addictions, at heart, come about because of physiological cravings for a substance that relieves people temporarily from their psychological suffering. Mindfulness can be a useful adjunct to addiction treatment by helping people better understand and tolerate their cravings, potentially helping them to avoid relapse after they’ve been safely weaned off of drugs or alcohol. The same is true for people struggling with overeating.
Fascinating though it is, we shouldn’t overplay meditation’s effects on physical health at the expense of its importance to emotional health. In fact, it may be difficult to separate out the two, as a key impact of mindfulness is stress reduction, and psychological stress has been tied to heart health, immune response, and telomere length.
This idea is further supported by the fact that other stress-reducing therapies also seem to impact physical health, as well. Still, it’s encouraging to know that something that can be taught and practiced can have an impact on our overall health—not just mental but also physical—more than 2,000 years after it was developed. That’s reason enough to give mindfulness meditation a try.
By: Jill Suttie
Let’s get this out into the open: I bite my nails. Or at least I did. (Kinda gross, right?) But this past summer, I watched as my then three-year-old son chomped down on his fingernail. That was it. The final kick in the butt I needed to see to finally stop a decades-old bad habit. Little did I know that in my quest to stop biting my nails I’d unlock something much bigger for myself — both personally and professionally. It was mindfulness.
What’s that? According to the folks at U-Cal Berkeley’s Greater Good Science Center, mindfulness is about “maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.”
For me, it’s helped me make better decisions, listen more, and above all, be present. Amidst the chaos of our busy, multi-screen, let-me-bookmark-that-because-I-don’t-have-five-minutes-wait-what-was-I-doing? lives, mindfulness helps me return to a more centered self.
And more and more people are getting in on it — Oprah, Jerry Seinfeld, Katy Perry, Anderson Cooper, and even some companies, too. So what can you do to get in on the goodness? I’ll tell you. Here’s how I met mindfulness.
Meet Paul: My Meditation Guy
I knew that guided meditation and hypnosis was probably a good bet to kick the nail-biting habit. So, I reached out to Paul Gustafson RN CH, a Boston-area consulting hypnotist. Gustafson helps people — via guided meditation and hypnotic suggestion — with anything from quitting smoking to overcoming a fear of flying.
I sat down with him for three, 30-minute sessions where he talked me into a deep relaxation and then, as I reached a deep meditative state, he provided guidance and suggestions for me to figuratively cut the cord of my past nail-biting behavior. From there, I kept his guided meditation recording on repeat.
“The immediate benefit of guided meditation is profound relaxation,” Gustafson told me. “It’s impossible to be stressed or to worry while enjoying deep meditative bliss. One of the long-term benefits of meditation is that the relaxation becomes the rule rather than the exception. People who meditate are happier, less affected by the pace of day-to-day life. They’re healthier, and more productive.”
Paul has become an oft-invoked name at my house. My wife, also a marketer, has gone to see him and notes that it’s been entirely transformative in finding her chi, both in and out of work. (After all, anyone with small children can attest to the need for mindfulness.)
How Mindfulness Contributes to Better Marketing
Mindfulness is a terrific asset for today’s marketers … but you’re probably wondering where the data is, right?
Well, a recent study conducted by researchers at INSEAD and The Wharton School of the University of Pennsylvania found that 15 minutes of mindful meditation could help a person make better decisions. That same study shows that mindfulness “can reduce confirmation bias and overconfidence, allowing decision makers to better differentiate between relevant and irrelevant information.”
Considering the vast information available to marketers, having a filter for the superfluous can let you focus on what’s most important and make decisions accordingly.
Gustafson has helped patients deal with stress related to dealing with a boss, or co-worker, too. “I’ve had many clients come to me because of work-related stress. When someone repeats a stressful response to certain situations it becomes a pattern. Over time, patterns become rooted and people feel powerless to change the situation. Guided meditation offers access to this level of thought, enabling individuals to release and become free of unpleasant patterns,” he told me.
Some companies are getting on board the mindfulness train, too.
I’m lucky enough to work for a company that values its employees’ approach to work, rather than just the output. HubSpot’s received quite a bit of buzz around our amazing perks, but the one I take full advantage of is the Nap Room in our Cambridge office. For me, it’s a meditation chamber. Just 20 minutes of guided meditation — or slow, deep breathing as the hammock gently rocks back and forth — will clear the mind and bring a sense of focus that even the strongest cup of coffee can’t conjure.
A Recipe for Mindfulness: How to Get Started
So, what do you say? Want to give it a try? Here’s your (simple) recipe for mindfulness …
Ingredients:
- A quiet spot
- An open mind
- 20 minutes daily
Add to taste:
- Headphones, with guided sessions
- Popular apps for reminders or self-guided meditation
Some tips:
- Wake up earlier. Akin to the adage that a trip to the gym in the morning gives you more energy, a trip to mindfulness early in your day sets your mind up for success, too. You don’t even have to leave the comfort of your bed. Just put on the headphones as you awake.
- Let meditation tuck you in at night. At the other end of the day, it’s entirely acceptable and effective to fall asleep as you meditate. If you’re using a guided meditation track, whether you’re awake or asleep, your mind is taking in the information.
- Make a meeting out of it. Set up a recurring daily calendar item so that others don’t cut into your “mindfulness meeting.” My colleague Steve Haase has written quite a bit on meditation and mindfulness. Haase and other colleagues sit in silence for 20 minutes on Wednesday mornings to clear their minds for the day.
- Deep breathing. Sometimes the biggest rewards come from the smallest of actions. Deep breathing falls into that category. Take deep breaths throughout the day when you feel overwhelmed, overstimulated, or just need to top off the mindfulness tank.
- Resist temptation. For many of us, our instincts when idle — in line at the grocery store checkout, in the elevator, at the traffic light — are to fill the void with a few swipes of the screen. Don’t do it. In much the same way that good ideas sometimes arrive whilst in the shower, lying in bed, or even sleeping, simply being present can be the difference in finding clarity or that elusive good idea you’ve been chasing.
- Don’t expect perfection. Are you going to enter a state of deep bliss every time you sit down to meditate? Probably not. Your mind will wander. Just like some runs or workouts feel better than others, so too do meditation sessions. No two are alike.
Yields:
- Open to opportunities. If you expect a lot from yourself, you’ve probably experienced the anxiety of your expectations actually getting in the way of success. With mindfulness, you can open yourself up to the moment. You can focus less on the eventual outcome (though mindful of that goal) and instead be present to new ideas.
- Don’t sweat the small stuff. Do I get worked up still? Sure (ask my wife). But more often I can find myself navigating stressful situations with a bit more grace or awareness of solutions rather than focusing on frustrations.
- A planful approach. A less cluttered, focused mind tends to provide more room for planful thought. I’ve found myself able to pull together a thoughtful response or tidy plan in less time.
- Be here. Take it from Bill Murray. We do our best when we’re present. But it’s not easy.
By: Nathaniel Eberle
