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Richard Ofosuhene

How Mindfulness Can Treat Anxiety - Carolyn Tucker MA, NCC, DCC, LAPC's Blog - Decatur-... - 1 views

decatur.patch.com/...ess-can-treat-anxiety-a1a88f02

richard

shared by Richard Ofosuhene on 01 Oct 13 - No Cached
  • From the poor economic climate, to traffic, to tragedy in the news, our culture contributes as well.
  • Mindfulness causes you to be fully presen
  • Mindfulness is defined as a state of active, open attention on the present
  • ...14 more annotations...
  • . When you're mindful, you exist solely in the moment, noticing what is going on right then to the fullest. The practice of acceptance goes along with mindfulness
  • In acceptance you observe your thoughts and feelings from a distance, without judging them good or bad
  • Instead of saying "I am anxious," notice the physical sensation and acknowledge that it is there
  • help clients daily learn skills to help them better cope with the effects of anxiety on their mind and bodies.
  • Mindfulness is most frequently associated with a practice of meditation. Even five minutes of meditation daily has been proven to show benefit.
  • Some of my clients report washing the dishes as being meditative for them, or gardening, or listening to music.
  • Any activity where you can be fully in the moment contributes to your ability to quiet that voice in the mind that causes anxiety.
  • By being mindful you are not denying your feelings, nor ignoring them. You are integrating them into your "whole self" and allowing your mind to get out of the way so that your body can naturally heal itself.
  • Even as our minds get busy, the physical sensations of anxiety such as muscle tension, tightness in the chest or stomach, fluttering heartbeat are still present. Every few moments our minds do a "check in" to be sure that all systems are functioning properly. When the mind locates the symptoms of anxiety it sends off a "code red" and all of the symptoms feel exacerbated.
  • ven as our minds get busy, the physical sensations of anxiety such as muscle tension, tightness in the chest or stomach, fluttering heartbeat are still present. Every few moments our minds do a "check in" to be sure that all systems are functioning properly
  • When we resist emotions or physical sensations they rear their ugly heads and demand to be noticed. The sheer energy of them increases due to our increase in attempt to squash them down. Our bodies were made to allow all energy, negative and positive to move through them and to be expressed in some way, whether spoken through communication, burned off through exercise or relaxed away. Acceptance allows our bodies to naturally self correct and allow that energy to pass through us without resistance.
  • Mindfulness is proven to increase our quality of life by improving our physical health (reducing blood pressure and increasing quality of sleep to name a few benefits) and our mental health (decreased rumination, increased ability to handle daily stress) and out relationships (One study showed that people who practice mindfulness deal with relationship stress more constructively.
  • indfulness is most frequently associated with a practice of meditation. Even five minutes of meditation daily has been proven to show benefit. You can practice mindfulness in many other ways too. Some of my clients report washing the dishes as being meditative for them, or gardening, or listening to music. Any activity where you can be fully in the moment contributes to your ability to quiet that voice in the mind that causes anxiety.
  • By being mindful you are not denying your feelings, nor ignoring them. You are integrating them into your "whole self" and allowing your mind to get out of the way so that your body can naturally heal itself
  • Richard Ofosuhene on 04 Oct 13
     
    It shows how to do mindfulness and the benefit of it
Emily Vargas

Mindfulness helps against anxiety and depression | ScienceNordic - 0 views

sciencenordic.com/against-anxiety-and-depression

mindfulness anxiety depression

shared by Emily Vargas on 01 Oct 13 - No Cached
  • oung adults with social phobia and anxiety,
  • Patients with social anxiety disorder benefit as much from a mindfulness programme as patie
  • nts who receive regular cognitive treatment
  • ...10 more annotations...
  • The risk of relapse in people with recurrent major depressive disorder is significantly lower Cancer patients reduced their anxiety and depressive symptoms
  • women who in glossy magazines tell of how they achieved self-control and success because they practice mindfulness and are able to be attentive and live in the present.
  • Here, a group of young people with social anxiety was divided into two random groups. One group received regular cognitive behavioural therapy in which the participants were taught to overcome their anxiety by confronting it. The other group was treated with mindfulness-based cognitive therapy.
  • This indicates that mindfulness is a serious alternative to confrontational therapy in which patients for instance overcome their fear of spiders by having them walk on their hands.
  • was a meta-study of six randomised clinical trials of 593 people who had been affected by one or more depressive episodes.
  • A patient who has suffered from a single depressive episode has a 60-percent chance of relapse. With two depressive episodes, the risk of relapse increases to 70 percent, and with three episodes, the risk goes up to 90 percent
  • systematic mindfulness training can significantly reduce this risk of relapse
  • For those hit by one depressive episode, the risk of relapse is reduced by 34 percent, and with three episodes, the risk is reduced by 43 percent.
  • British health authorities now recommend using mindfulness-based cognitive therapy for the prevention of relapse in recurrent depression.
  • which studied the effect of mindfulness on cancer patients, who often become anxious and depressed – even after the cancer treatment is actually completed.
Emily Vargas

Mindfulness: The Anxiety Cure You Ought to Know | Refine the Mind - 0 views

www.refinethemind.com/mindfulness-cure-anxiety

mindfulness anxiety

shared by Emily Vargas on 01 Oct 13 - No Cached
  • While washing dishes or sweeping, direct your attention to the rhythm of the action. Listen closely to the swishing or scratching noises, smell the soap suds, or concentrate on your contracting muscles.
    • Emily Vargas
      Emily Vargas on 01 Oct 13
       
      Connect this back the article from the first project
  • We don’t often notice, but our senses of touch, smell, sight, and sound are constantly at work.
  • quiet your mind
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  • . The goal of mindful practices is to force us to be present, so we don’t waste precious days worrying.
  • Like most skills, it must be developed and refined
  • Try to quiet your mind and focus on your sensations for even 10 or 15 seconds at a tim
  • while walking, cleaning, and showering.
  • Mindfulness: A Wonderful Anxiety Cure You Ought to Know
  • Mindfulness is a practice that allows you to be content and alive in the present moment.
  •  irrational form of fear.
  • Anxieties try to tell you that something bad might happen, that you might not be good enough, or that someone might be thinking poorly of you.
  • Mindfulness is nearly infallible for helping to alleviate stress and worry
  • I’ve understood for years that anxiety is counterproductive, but knowing it is and actually stopping it from affecting me are two different things.
  • Anxiety stems from the evolutionary by-product of exaggerated fear
  • Mindfulness is a conscientious activity. It is an effort to do the opposite of what our brains naturally do.
  • When performing a task, mindfulness means directing our entire focus to that one task. No multi-tasking. No daydreaming.
Emily Vargas

Cancer, anxiety and mindfulness | Telling Knots - 0 views

tellingknots.wordpress.com/...anxiety-mindfulness

cancer anxiety mindfulness personal

shared by Emily Vargas on 01 Oct 13 - No Cached
  • the anxiety tends to persist and may even become worse
  • I recently wrote about the things I do to (attain and) maintain mental health, and in an earlier post I wrote about my choice to live intentionally, to live an examined life:
  • It only requires pausing in your day, or even in your week or month, to be aware of your interior and exterior worlds.
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  • What am I doing? Is it what I want to be doing? Is there a change I’d like to see? Can I bring it about? What path am I on; is it likely to bring me to where I want to go?
  • By interior world I mean thoughts, feelings, wishes, desires, discomfort, contentment, hopes, satisfaction, anger, delight… a kind of mindfulne
  • I was very interested to see that my intuition about using mindfulness to cope with stress and anxiety was borne out in a small Danish study that was published this past April
  • The women participating in the study had been diagnosed with breast cancer at Stage I, II or III and had undergone surgery
  • In any case, the statistical results are far less important to me than my lived experience: mindfulness exercises and meditation and living an examined life help me to cope better with stress and anxiety, and that is all the proof I need
Emily Vargas

Mindfulness - 0 views

www.mentalhealth.org.uk/...mindfulness

mindfulness

shared by Emily Vargas on 04 Oct 13 - No Cached
    • Emily Vargas
      Emily Vargas on 04 Oct 13
       
      G. The way mindfulness directly relates to mental illness. R. Mindfulness, Meditation, Yoga, Mental Illness, Anxiety, Depression A. To watch videos about mindfulness. This is spoused to relate directly to therapist and how mindfulness helps in treating mental issues. B. To definitely use mindfulness as a technique in helping with mental illness
  • MBCT is recommended by the National Institute for Clinical Excellence (NICE) for the prevention of relapse in recurrent depression
  • Mindfulness training helps us become more aware of our thoughts and feelings so that instead of being overwhelmed by them, we're better able to manage them.
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  • the way we think and the way we handle how we feel plays a big part in mental health
  • People undertaking mindfulness training have shown
  • Mindfulness is a potentially life-changing way to alter our feelings in positive ways, and an ever-expanding body of evidence shows that it really works.
  • are ways of paying attention to the present moment, using techniques like meditation, breathing and yoga.
  • Mindfulness meditation has been shown to affect how the brain works and even its structure.
  • ncreased activity in the area of the brain associated with positive emotion – the pre-frontal cortex – which is generally less active in people who are depressed.
  • More than 100 studies have shown changes in brain wave activity during meditation and researchers have found that areas of the brain linked to emotional regulation are larger in people who have meditated regularly for five years.
  • recurrent depressionanxiety disorders addictive behaviour stress chronic pain chronic fatigue syndromeinsomniaplus more mental and physical problems.
  • Mindfulness in the workplace can improve productivity and decrease sickness absence, and increasingly employers are looking to benefit from its effect on workplace wellbeing.
  • Almost three-quarters of GPs think mindfulness meditation would be helpful for people with mental health problems, and a third already refer patients to MBCT on a regular basis.
Emily Vargas

Mindfulness Based Cognitive Therapy - 0 views

www.goodtherapy.org/s_based_cognitive_therapy.html

mindfulness therapy

shared by Emily Vargas on 01 Oct 13 - No Cached
  • clients with various medical ailments, including hypertension, chronic pain, and cancer
    • Emily Vargas
      Emily Vargas on 01 Oct 13
       
      This may be good for medical based social workers to help with clients who are experiencing medical issues that are causing anxiety and depression
  • Clients gain an ability to realign themselves away from their thoughts and feelings and focus instead on the occurring changes in their body and mind through yoga, breathing, and meditation.
  • This insight affords the client the opportunity to heal themselves by interjecting positive thoughts and responses to the moods in order to disarm them.
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  • Participants are armed with knowledge regarding depression as an illness, and are given additional tools to combat their depressive symptoms as they arise
  • order to facilitate a complete and rapid progression to healing.
  • Clients who use this technique will often be able to revert to these methods in times of distress or when they are faced with situations that cause them to lose their sense of separation from their thoughts.
    • Emily Vargas
      Emily Vargas on 01 Oct 13
       
      You can work with clients in understanding how to use these techniques when they are feeling to anxious.
  • Training programs encompass a variety of activities, including role playing, lectures, yoga, meditation, group classes and sustained periods of silence.
  • . In addition, this method works equally as well to relieve the symptoms of various psychological issues including anxiety and panic.
  • The original platform was designed to address the needs of people who suffered from multiple events of depression
kurt stavenhagen

Mindfulness-based stress reduction and health benefits: A meta-analysis - 0 views

www.sciencedirect.com.libezproxy2.syr.edu/...S0022399903005737

shared by kurt stavenhagen on 24 Sep 13 - No Cached
  • Our findings suggest the usefulness of MBSR as an intervention for a broad range of chronic disorders and problems. In fact, the consistent and relatively strong level of effect sizes across very different types of sample indicates that mindfulness training might enhance general features of coping with distress and disability in everyday life, as well as under more extraordinary conditions of serious disorder or stress.
    • kurt stavenhagen
      kurt stavenhagen on 24 Sep 13
       
      "broad range" is pre-frontal cortex the main center and improvement upon its functioning most responsible?
  • improvements were consistently seen across a spectrum of standardized mental health measures including psychological dimensions of quality of life scales, depression, anxiety, coping style and other affective dimensions of disability. Likewise, similar benefits were also found for health parameters of physical well-being, such as medical symptoms, sensory pain, physical impairment, and functional quality-of-life estimates, although measures of physically oriented measures were less frequently assessed in the studies as a whole.
  • a recent randomized study of depressives in remission found one-year relapse rates of major depressive episodes to be halved when conventional treatment was supplemented by a mindfulness program [3]. Another investigation of mindfulness training among anxiety and mood disorder patients showed pre- to postintervention improvements in mental health outcomes with an effect size of 0.7 [10].
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  • Mindfulness training may be an intervention with potential for helping many to learn to deal with chronic disease and stress. Nevertheless, we now need to test these claims more thoroughly by using well-defined patient populations, applying more stringent methodological procedures, and assessing objective disease markers in addition to self-reported psychosocial and functional indicators of distress.
Emily Vargas

Applying Mindfulness-Based Cognitive Therapy to Treatment of Depression - 1 views

staroversky.com/...apy-to-treatment-of-depression

therapy depression

shared by Emily Vargas on 03 Oct 13 - No Cached
  • (MBCT) is quickly gaining more popularity in treatment of various disorders including depression
  • improve one’s well-being, mindfulness, emotional regulation, positive mood, and spiritual experience while reducing stress, anxiety, and other problem
  • According to Jon Kabat-Zinn2,
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  • mindfulness can be defined as paying attention in a particular way on purpose in a present moment and non-judgmentally.
  • Mindfulness is not a state of doing but a state of being in which you are fully aware of the present moment and do not evaluate your inner or outer environment.
  • Mindfulness is a state of self-regulation of your attention and the ability to direct it towards breathing, eating, or something else. Curiosity, openness, and acceptance are all part of being mindful.
  • Applications of mindfulness include emotional problems such as stress and anxiety; behavioral problems such as eating, parenting, and addiction; disorders such as depression, bipolar disorder, and borderline personality disorders; somatic problems including psoriasis, fibromyalgia, and chronic pain.
  • People who are depressed, often have lots of negative popping thoughts about their past
  • A combination of mindfulness based stress reduction and cognitive therapy has been shown to be very effective for treatment of depression.
  • MBCT was originally developed as a relapse prevention program to help people stay free of depression once they have fully recovered fr
  • om an episode.
  • Other studies have showed that the results achieved by MBCT were equivalent to the results achieved by antidepressants. Moreover, people who have bee trained in MBCT experienced less depression and significantly improved their quality of life.3
Emily Vargas

Does Mindfulness Stress You Out? | Psychology Today - 0 views

www.psychologytoday.com/...oes-mindfulness-stress-you-out

mindfulness stress

shared by Emily Vargas on 01 Oct 13 - No Cached
    • Emily Vargas
      Emily Vargas on 01 Oct 13
       
      This is a small contradiction to my other articles Mindfulness causes anxiety?
  • we shouldn't be stressed out if we're practicing mindfulness or meditation
  • Yet I hear over and over from clients that the whole concept of mindfulness provokes anxiety
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  • the experience varies by culture and personal experience
  • especially relating to its application in pain and stress reduction.
  • acceptance, non-striving, and non-judging awareness.
  • It can be practiced virtually anywhere, anytime, requires no tools, no money, and no formal training
  • Wait, what? If that's true then why is the market flooded with meditation classes, audio guides, books, fancy retreats, phone apps, expensive pillows, bracelets, bobbles, and gizmos
  • Mindfulness is not a modern spiritual movemen
  • It's simply you at your most natural state of being.
  • That was mindfulness. It required nothing of you other than to be there
  • internalized someone else's idea of what it means to be mindful.
  • Maybe you tried it a few times and determined that your experience didn't match up with their description of what it should feel like. So you got frustrated and you quit. "It's too hard." "I'm terrible at it."
Brian Walsh

The Zen of floating - The Week - 0 views

theweek.com/...the-zen-of-floating

mindfulness zen happiness floating awareness peacefulness

shared by Brian Walsh on 29 Sep 13 - No Cached
  • were frightened of contracting HIV from infected water in float-tank centers. The business dried up.
    • Rebecca Lurie
      Rebecca Lurie on 29 Sep 13
       
      Even when a product is doing great in sales, it can plummet because of a specific even that changes everyones view.
  • creativity in artists.
  • brain's focus from its dominant to its non-dominant hemisphere
  • ...7 more annotations...
  • can improve
    • Paul Brahan
      Paul Brahan on 30 Sep 13
       
      Very interesting article about the benefits sensory deprivation chambers provide. 
  • The saturation of Epsom salts in the water made me unnaturally buoyant — my face, stomach, and knees an archipelago of islands amid the tub's ocean.
    • Brian Walsh
      Brian Walsh on 01 Oct 13
       
      So you go from bored, to anxiety, to peace?
  • For a tank newbie like me, the more intriguing aspects of floating include 1) its possibly imagined, Lilly-esque potential to reveal hidden layers of consciousness within, and 2) its proven capacity to chill people out. Suedfeld happily acknowledges point two. "Anything related to psychological stress," he says, "whether it's chronic tension headaches, insomnia, things with no known physical cause…after several floats, they really seem to improve."
    • Brian Walsh
      Brian Walsh on 01 Oct 13
       
      Are Epsom salts supposed to give a more relaxing feeling? Could it be the salts helping or just the actual floating?
  • There was no clear line between consciousness and unconsciousness. (I had no fear of drowning, as my buoyancy was such that it would be nearly impossible to roll over accidentally.)
Rebecca Lurie

Energizing Yourself - Time Management Training From MindTools.com - 0 views

www.mindtools.com/...energizing-yourself.htm

time management

shared by Rebecca Lurie on 29 Sep 13 - No Cached
  • reach for a tall glass of water.
  • For example, caffeine can cause anxiety, while high-sugar fruit drinks may give a short-term energy boost that's followed by deeper fatigue.
  • ight (similar to sunlight) can make you feel more alert.
  • ...1 more annotation...
  • hange of surroundings, even for a short time, increases your energy levels.
Emily Vargas

Yoga Improves Sleep for Cancer Patients | OSUN DEFENDER - 0 views

www.osundefender.org/?p=124573

yoga sleep cancer patients

shared by Emily Vargas on 04 Oct 13 - No Cached
  • regular practice of yoga can lead to significant improvements in sleep for people who have undergone cancer treatment.
  • Research indicates that people coping with cancer are at significantly higher risk for sleep disorders than the general population
  • Poor sleep and disrupted circadian rhythms are also associated with hormone dysregulation and immune system dysfunctio
  • ...13 more annotations...
  • including physical pain or discomfort that interferes with falling asleep or staying asleep, side effects from medications and treatments, as well as stress and anxiety
  • Researchers divided the participants into 2 groups, both of which followed the same standard post-treatment care plan. In addition, one group also participated in a 4-week yoga program, consisting of 2 75-minute sessions each week. The yoga regimen included physical postures as well as meditation, breathing and relaxation exercises
  • Yoga also helped to reduce patients’ reliance on prescription sleep medication.
  • 410 patients with cancer, all of whom had undergone one or more types of treatment—including surgery, radiation and chemotherapy—within the past 24 months. Most of the participants (96%) were women, with an average age of 54, and 75% of participants had breast cancer. All were suffering from at least moderate levels of sleep problems.
  • While short-term use of sleep medication may be useful, it’s critical to identify strategies for improving sleep that don’t rely on long-term use of sleep medicines
  • , researchers measured sleep for both groups using questionnaires and wrist sensors worn during the night. They found both groups had improved their sleep during the 4-week period. However, the yoga group experienced significantly greater improvements to sleep compared to the non-yoga group:
  • The yoga group saw their average sleep quality score improve from 9.2 at the beginning of the study to 7.2 at the end. The non-yoga group’s average score improved to a lesser degree, from 9.0 to 7.9.
  • The yoga group experienced more significant improvements to daytime tiredness than the non-yoga group.
  • The yoga group reduced their use of sleep medication by 21% per week during the course of the study. The non-yoga group, on the other hand, increased their sleep medication use by 5% per week.
  • that the group practicing yoga improved their sleep while also reducing their reliance on sleep medication
  • CDC’s first-ever investigation of prescription sleep medication that reliance on prescription sleep aids is alarmingly high, with 4% of the adult population of the U.S. taking medication to sleep
  • After 3 months, patients who did yoga reported significant decreases in sleep disturbances, increased sleep duration, and less reliance on sleep medication, compared to a group that did not participate in the yoga regimen.
  • A group of patients with a variety of cancers experienced improvements to sleep and decreases to levels of stress and fatigue after an 8-week program of mindfulness-based stress reduction (MBSR). MBSR includes meditation practices designed to address both physical and psychological difficulties.
Richard Ofosuhene

Being mindful can help ease stress - Harvard Health Publications - 1 views

www.health.harvard.edu/...-help-ease-stress-201110053551

richard

shared by Richard Ofosuhene on 01 Oct 13 - No Cached
  • A healthier approach may be to tune in.
  • But paying more attention to what is going on around you, not les
  • an excellent technique to help you cope with a range of mental and physical problem
  • ...10 more annotations...
  • s, including stress.
  • The idea is to focus attention on what is happening now and accepting it without judgment.
  • mindfulness is a powerful therapeutic tool
  • ease stress, prevent major depression from reappearing, alleviate anxiety, and even reduce physical symptoms such as pain or hot flashes
  • like sitting quietly, focusing on your breathing, becoming aware of your surroundings, and watching what comes and goes in your mind
  • But if you make the effort to become more mindful, you may find the results to be well worth it.
  • The practice of mindfulness, which has its roots in Buddhism, teaches people to be present in each moment
  • The practice of mindfulness, which has its roots in Buddhism, teaches people to be present in each moment. The idea is to focus attention on what is happening now and accepting it without judgment.
  • This seemingly simple practice is often hard to sustain in a busy world.
  • way mindfulness works its magic is by improving connections in the brain.
  • Richard Ofosuhene on 04 Oct 13
     
    I have never like at mindfulness in this way, but it kinda open my eyes how being mindful can help ease stress
  • Richard Ofosuhene on 04 Oct 13
     
    I have never like at mindfulness this way, but i also didn't know being mindful can ease stress.
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