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12.11.2014
Mindfulness meditation could help smokers cut back on the habit without them even realizing it. A small new study, published in the journal Proceedings of the National Academy of Sciences, shows that a form of mindfulness meditation, called Integrative Body-Mind Training, improved self-control among smokers and was associated with them lighting up less, even if they didn't necessarily notice they were doing so. Among all the recruited participants for the study, researchers focused on the 27 who were smokers. The researchers found that after the mindfulness training, participants cut down on smoking by 60 percent (as evidenced by the carbon monoxide testing) -- plus, they found that some of the participants didn't even realize they had smoked less often, until seeing the results of the carbon monoxide tests.
And after following up with the smokers who underwent the mindfulness training two and four weeks after, five of them still had reductions in their smoking.
Research published just last month in the journal Health Psychology shows that mindfulness is not only associated with feeling less stressed, it's also linked with decreased levels of the stress hormone cortisol. A growing body of research has shown multiple benefits of mindfulness, including helping smokers quit their habit, improving sleep quality, and even helping students score higher on standardized tests. Compared to physicians who were not trained in mindfulness, participants showed improvements at one day, two months, and nine months after they were trained in the course. Mindfulness training programs could be an effective, low-cost way to prevent physician burnout, which can have a number of negative effects on the health care system, the physicians themselves, and patients, researchers said.
A second study found that patients can benefit significantly from working with mindful physicians. Mindfulness has been associated with a number of physical and mental health benefits, including lower stress levels, improved cognitive functioning, and a decreased risk of developing various chronic illnesses. Mindfulness training programs can have wide-reaching benefits not just in the doctors' office, but also in the classroom. He talks about his own past struggles with eating and what he did to begin managing those struggles. Integrative Body-Mind Training is a form of Chinese mindfulness meditation that involves mental imagery, mindfulness training and relaxation. Posner, a professor emeritus of psychology at the University of Oregon, approached their volunteer recruitment process a bit differently than some others that involve smoking cessation. Now, mindfulness training has been linked with a number of positive outcomes for physicians and their patients.
The researchers found that at nine months, the physicians were significantly less burnt out and had lower levels of depression, anxiety and stress, compared with doctors who didn't undergo the training course. Researchers at Johns Hopkins University conducted observational research on 45 clinicians who completed the Mindful Attention Awareness Scale -- a measure used to gauge an individual's level of mindful awareness while conducting everyday activities -- and who cared for more than 400 HIV-positive patients at four HIV specialty clinics. A recent University of Wisconsin study found that mindfulness programs are effective in reducing stress and burnout among teachers, and a body of research supports the learning benefits of mindfulness for both schoolchildren and college students. Because the kinds of people who sign up for smoking studies typically want to quit the habit, the researchers marketed their study as one that involved stress reduction and performance improvement. The researchers had 15 of the smokers undergo Integrative Body-Mind Training for five hours total over a two-week period , while the other 11 smokers were in a control group where they just engaged in relaxation techniques. They were then assessed for job satisfaction, quality of life and compassion for up to nine months after the course. Clinicians who scored higher on the mindfulness scale were more like to engage in patient-centered communication, meaning that the clinician and patient built a greater rapport and spent more time discussing psychosocial issues faced by the patient. You can listen directly from Paige’s website or you can find the episode here on iTunes.
The study participants underwent carbon monoxide testing before and after the relaxation or mindfulness regimens (to objectively gauge how much they smoked), as well as brain scans (via fMRI). Paige […]The post Alen Standish Appearance on The Nutrition Matters Podcast appeared first on Quit Binge Eating. You can listen directly from Summer’sA website or you can find the episode here on iTunes.
Many thanks […]The post Alen Standish Appearance on The Fearless Rebelle Radio Podcast appeared first on Quit Binge Eating. She’s an amazing host!The post Alen Standish Appearance on The Fearless Rebelle Radio Podcast appeared first on Quit Binge Eating. Each episode of Inner Effort is an intimate discussion with a courageous guest about the details and mental hurdles of their own personal struggles (past or present, big or small) and the unseen Inner Efforts (e.g.
Listen and find out how the process actually helped Alen with his new project (to be released Summer 2015).A Stay tuned and subscribed.
She shares some amazing advice on self-acceptance that’s great for both men and women. PollyA defines happiness and they have a wonderful conversations about all the different ways we can generate more happiness in our lives.
They talk about real ways that anyone can […]The post PNP057 Coach Polly Mertens on Creating Deliberate Happiness appeared first on Quit Binge Eating. They talk about real ways that anyone can slowly begin to grow the happiness they want to feel in their lives. We go into great detail about the importance of how toA build confidence in ourselves, handling body image challenges, training, eating and the negative perfectionist voice most of us have. We learn more about Sam and what he’s come to learn about needing to change our thoughts and assumptions before tryingA to change ourA bodies and view of own selves, especially before trying to lose weight. After almost 130 interviews with men and […]The post PNP055 Sam Lomeli, Tips of the Scale, Mental Game of Weight Loss and Body Image appeared first on Quit Binge Eating. TheyA spend the entire show talking about how to build positive habits and the importance of mindfulness, self kindness and the need to plan decisions.


Going into this holiday season I feel so much better than I’ve felt in probably all my entire adult like. But again, for most of us it’s a challenge that starts next week here in the United States and it runs all the way through early January for almost everyone across the globe.
Ohhhh, the holidays…Family gatherings, office holiday parties, buying presents, travelling, closing the fiscal books for year end, having the kids home from school.
With those stresses we also tend to fall back into bad habits like beating ourselves up in our minds or overdoing the alcohol or food or binge eating or whatever.Now I purposely did not want to be like all the other blogs and all those seasonal news pieces.
The ones where they talk about how you can keep yourself from binge eating or how to stay out of the treats or how to stick to your diet or whatever. The problem I have is I get very overwhelmed with the super long list of all the things they all tell us we should be doing during the holidays. Those lists that always seem to include tips from the experts saying we need to get lots of sleep, we need to eat a healthy breakfast, we need to exercise, walk, lift weights, we set a budget so we don’t stress out over money, we need to meditate each day, we need to plan our meals, we need to eat lots of protein, blah blah blah you get the point.
And I start to feel like a loser in my own head even before the holidays start and I get angry at myself.
For me, those feelings can happen in a flash and I’ll start to fall into that negative thinking spiral real quick.
It’s almost ironic that a self-help article or one of those cheesy feel good news segment by your local or cable news channels about holiday stress or holiday eating, they actually cause me more problems.
Wow, you got to love the self-judgemental and perfectionist side of my personality that can make a quick magazine or blog article that’s meant to help me actually feel like I’m killing myself because of it, right? Or what’s the thing I minimally need to do with this project to make my client happy? The just one thing idea, the truth is that it’s really just my spin on Pareto principle. I need to work smarter and focus on the most effective tools that are working and not stress about the other 80% of things I could be doing that aren’t getting me much. When I look at the problems of my life through that same lens, I can safely say that for every 1 of the 5 actions I take to solve those problems, or of the thoughts I have or whatever I could do today, only one of those 5 actions will give me 80% of the results I want.
Not enough to waste my time on them or worry about doing on not doing them, right?So for the holidays that are coming up I’ve been really thinking about what’s just the one thing I need to focus on for myself to keep from getting upset this holiday, from feeling bad about myself, to keep from feeling anxious all the time and to keep from getting depressed or hating myself?
But of all those things I’m feeling, what’s the major underlying cause causing me the most anxiety and stress?Is it being around all the food and treats and goodies and not trusting myself around them? But beyond that, there’s always something that triggers me to have those binge eating thoughts or to crave going to the liquor store and picking up a pack of beer or a box of wine. Sure, the stress wears me down and sometimes I truly get hungry because I’m off schedule from being overloaded or when I worry about crazy things.
But what type of stress or feelings that I’m having are making me want to reach for the food or to eat a whole pizza at night or to drink a few extra beers so I can feel a buzz and numb out or just feel good for a few minutes? This year I’ve had to experiment with myself and my thinking to figure out what mine is. Earlier this year complete surrender was very important to me and was my one thing for a few months. It’s what led me to make the changes in this podcast and most important, in how I looked at myself. For the other 20%, sure, I might fall into some overeating or a night of two of feeling bad for myself or drinking one or two too many beers but I’m not going to judge myself or hate myself afterwards because of it. And like I said a few times, my just one thing this year, this month, is maybe something I don’t need to focus on next year.
If they gave awards for it my walls would be covered with all sorts of certificates of binge eating achievement. And you need to focus on just one thing within the realm of that habit to help you have a better holiday. So maybe for you this holiday season your one thing is to only let yourself binge eat once every other night. I realize how important what was for me as well and wish I tried it sooner than I did.So taking all of this back to the beginning. Don’t feel you need to do everything to keep yourself from falling into a eating funk or a depressed funk or a procrastination funk or a I hate this whole damn holiday season funk.
Go ahead a read the blog articles and listen to the podcasts and watch the short news segments about managing holiday binge eating, holiday drinking, holiday depression, whatever, but think to yourself what’s just one thing? What’s just one thing you can do and that you can stick with this holiday that’s going to help you?
The other 4 things that you know are important and that maybe might help you, maybe just bookmark that article or take a note for later. Change it up if you need to but focus on doing just one thing to handle whatever you might be struggling with.Wow. Unfortunately we don’t life for an infinity and we never know when our time will come up. All rights are reserved by Standish Media LLC.The host of Progress Not Perfection is not a doctor or a trained therapistA and cana€™t offer personal counseling or medical advice. Alen learns from Tim that procrastination is an emotion focused coping strategy we all often use.
Michelle shares a great deal about herself and how she handles situations — great examples!
Michelle shares a great deal about herself and how she handles situations — great examples!As Michelle and Alen continue toA talk they discuss the power of gratefulness and creating a daily gratefulness practice.


I also want to improve myself as an interviewer, mobile app publisher and coach.A Please take 5 minutes to complete the 2014 PnP Listener Survey.
You only need to enter your email address on the last page of the survey to enter the contest. This time we talk more about being perfectionists and how we work through those thoughts and habits.
In this episode, Kaila shares her history and long struggle with Anorexia and Binge Eating. We talk in great detail about how trying to be perfect is a no-win approach […]The post PNP046 Coach Kaila Prins appeared first on Quit Binge Eating. We talk in great detail about how trying to be perfect is a no-win approach to any eating template (paleo, vegan, etc).KailaA has so many wonderful things to share.
Dr Beecham book came […]The post PNP045 Dr Stan Beecham Elite Minds appeared first on Quit Binge Eating. We also talk about the many challenges of writing this book.Andrew is a great personA and great friend. I had to bring her back to ask her thoughts about perfectionism and how it tied into eating challenges and what we can start to do about […]The post PNP043 Coach Cookie Rosenblum and Perfectionism appeared first on Quit Binge Eating. I had to bring her back to ask her thoughts about perfectionism and how it tied into eating challenges and what we can start to do about it. They discuss what prompted Laurie to start her podcast and the role that being a perfectionist has had in her life and her struggles with overeating.
Open in iTunes Summary Alen goes solo and explains why he’s choosing Progress Not Perfection.
Lots of great things are coming to […]The post QBE040 Choosing Progress Not Perfection appeared first on Quit Binge Eating. And finally a huge shout out to Erika R for the 5 star review of my Before I Eat book on Amazon.
Thank you!!!!Choosing Progress Not PerfectionTake a listen to hear about upcoming changes to the podcast! Listen and find out how the process actually helped Alen with his new project (to be released Summer 2015). Stay tuned and subscribed.
Alen Standish talks about the recent show delay and how perfectionism almost got him again.New things are coming soon. Alen Standish talks with fellow podcaster Summer Innanen of Fearless Rebelle Radio about the importance of body image and being our most authentic self.Summer is absolutely fearless as we talk. She shares some amazing advice on self-acceptance that's great for both men and women. Polly defines happiness and they have a wonderful conversations about all the different ways we can generate more happiness in our lives. We go into great detail about the importance of how to build confidence in ourselves, handling body image challenges, training, eating and the negative perfectionist voice most of us have. Alen Standish talks with fellow podcaster Trish Blackwell of the Confidence Podcast.We learn much more about Trish and her amazing history as a trainer, coach and author. We learn more about Sam and what he’s come to learn about needing to change our thoughts and assumptions before trying to change our bodies and view of own selves, especially before trying to lose weight. They spend the entire show talking about how to build positive habits and the importance of mindfulness, self kindness and the need to plan decisions.
Keep It Super Simple.*** End Transcript ***Legal and DisclaimersThe Progress Not Perfection is produced and recorded by Alen Standish. All rights are reserved by Standish Media LLC.The host of Progress Not Perfection is not a doctor or a trained therapist and can’t offer personal counseling or medical advice.
A rare solocast where Alen Standish shares a very simple approach we all can use to get through the holidays in spite of all the stresses.Thanksgiving, Christmas, Hanukkah, New Years.
Dr Tim Pychyl from the iProcrastinate Podcast talks with Alen Standish about procrastination and the power of mindfulness, self-forgiveness, planning, just starting and the pros and cons of willpower.Alen learns from Tim that procrastination is an emotion focused coping strategy we all often use.
Michelle shares a great deal about herself and how she handles situations — great examples!As Michelle and Alen continue to talk they discuss the power of gratefulness and creating a daily gratefulness practice. Psychotherapist Michelle Cleary talks with Alen Standish about what it means to make progress when recovering from any issue to include eating disorders & perfectionism. Michelle shares a great deal about herself and how she handles situations -- great examples!As Michelle and Alen continue to talk they discuss the power of gratefulness and creating a daily gratefulness practice.
I also want to improve myself as an interviewer, mobile app publisher and coach. Please take 5 minutes to complete the 2014 PnP Listener Survey.
We talk in great detail about how trying to be perfect is a no-win approach to any eating template (paleo, vegan, etc).Kaila has so many wonderful things to share.
Alen Standish talks with health coach Kaila Prins of In My Skinny Genes and the Finding Our Hunger podcast about struggles with perfectionism and eating disorders.In this episode, Kaila shares her history and long struggle with Anorexia and Binge Eating.
We also talk about the many challenges of writing this book.Andrew is a great person and great friend.



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