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03.04.2015
If you or anyone you know suffers from some type of chronic inflammation, a recent study shows that practicing mindfulness meditation can provide much-needed relief better than other stress-reduction techniques. The study compared two methods of reducing stress: a mindfulness meditation-based approach, and a program designed to enhance health in ways unrelated to mindfulness. Using a tool called the Trier Social Stress Test to induce psychological stress, and a capsaicin cream to produce inflammation on the skin, immune and endocrine measures were collected before and after training in the two methods. The results show that behavioral interventions designed to reduce emotional reactivity are beneficial to people suffering from chronic inflammatory conditions. David Nichtern, a senior teacher in the Shambhala Buddhist lineage of Chogyam Trungpa Rinpoche and Sakyong Mipham Rinpoche, presents a basic introduction to the practice of Mindfulness Meditation.
Disclaimer: The information on this website is for general informational purposes only and SHOULD NOT be relied upon as a substitute for sound professional medical advice, evaluation or care from your physician or other qualified health care provider.
Our first stress reduction tip is brought to us by Daryaneh Badaly, a doctoral student, psychotherapist, and researcher at the University of Southern California (USC). Carrie’s benign encounter with a co-worker stressed her out.  When her heart finally stopped racing, she felt exhausted and drained so (naturally) she dug out that bag of mini Snickers bars. When watching someone else, it’s easy to see how anxiety is truly in the eye of the beholder. Through Cognitive-Behavioral Therapy (CBT), you can learn tools and techniques to help you manage your thoughts, feelings and behaviors.
CBT is a form of psychotherapy, BUT it’s not like psychoanalysis, which can take years involves digging around into negative childhood experiences. Sessions are structured, and homework assignments are given between sessions so skills can be practiced in real-world situations. Finding a therapist can sometimes be tricky and may require some detective work on your part.
These resources are designed to provide background on what cognitive-behavioral therapy is, whom the treatment might be helpful for, and what you might expect from therapy sessions. But stress reduction IS important and it’s important to find one that works for you, or at least give some news methods a shot. Meanwhile, if you have any stress-reduction tips (that don’t include food, tequila or anything illegal) let us know. If the sunlight is scarce or it’s too cold to go outside in your neck of the woods, you might not be getting enough vitamin D. Lengthy sunbathing is frowned upon for a variety of reasons (for example, skin cancer and, eh hem, wrinkles) and anyway, who really wants to get into a bikini? Here, closer to home, the North American Menopause Society recommends a daily intake of 800-1,000 IU either through 15 minutes of sun exposure daily (again, without a sunscreen), diet, or supplementation. As you’ve probably figured out by now, menopause can wreak some serious havoc on your mind, body, and relationships. Unfortunately, we tend to beat ourselves up when we can’t manage everything as well as we  used to.
Although we’ve been convinced that the Menopause Mind is real for a while now, hence this blog, finding empirical support for the connection between menopause and memory declines has been as easy as finding those car keys you left in the fridge. But, the researcher’s also found that the brains of the complainers were much more active than the non-complainers. The LA Times piece also includes a discussion of the findings from another recent study that examined hormone changes and brain matter. Janet: After carefully studying the Paris Metro map and receiving DETAILED instructions from the ticket agent, I wound up taking not one, but two lines in the wrong direction. Sharon: I was making a presentation in a meeting and I mentioned that I wanted to bring my colleague in on the project. The content of the program was meant to match aspects of the mindfulness instruction in some way.
While both techniques were proven effective in reducing stress, the mindfulness-based stress reduction approach was more effective at reducing stress-induced inflammation. The study also suggests that mindfulness techniques may be more effective in relieving inflammatory symptoms than other activities that promote well-being. Mindfulness meditation is a wonderful and ancient remedy for the stress and anxiety of modern life.


She has worked in the Departments of Psychology and Neurology at USC, as well as at the Kedren Acute Psychiatric Hospital in Los Angeles, California.
It’s not necessarily an event or a situation that causes anxiety, but rather our perception of the event – our thoughts and feelings that the event triggers. Although this can be done on your own, most people benefit from working with a therapist who can take an objective view of your thoughts, feelings, and behaviors. In treatment, Carrie might be asked to log each time during the day during which she felt stressed, note where she was and what she was doing at the time, and record her thoughts. Techniques such as “thought stopping” and “thought substitution” can help to keep negative thoughts from spiraling out-of-control. Carrie’s therapist might ask her to her to review the probability that doctors would stop referring patients to her. A good place to start is asking for a referral from your primary care physician or specialist. They provide clear instructions for identifying and tracking your thoughts, feelings, and behaviors, changing the thoughts that contribute to problems, and taking action to improve daily living and relationships. Each person has to find their own stress-reduction method.  What works for one person can drive another one batty. We’ll be starting a series of posts on a variety of stress reduction techniques and we encourage you to find one you like.
Usually this is attributed to the crazy-making effects of the hormonal shifts occurring in a woman’s body at this time of transition.
Don’t waste precious cognitive energy trying to retrace your steps to find those keys and that lost mitten. Tell yourself that until you finish your task, you are not allowed to check your e-mail, answer the phone or roam the internet (yes, that includes Facebook).
Surprise, surprise: alcohol impairs our ability to perform tasks that require a lot of attention.
The Los Angeles Times just ran an piece on the findings of a recent study designed to examine whether or not post-menopausal women complaining of memory problems performed significantly worse on memory tests than women who did not share these complaints. Specifically, the action was increased in the dorsolateral prefrontal cortex, which plays a role in intellectual functioning and working memory, and the anterior cingulate cortex, which is involved in a variety of autonomic  functions (think blood pressure,  heart rate) and cognitive functioning including decision making, learning and emotion. Even though you feel like your memory is shot  (the subjective experience of menopause mind), it may not really be that bad (your objective memory ability), but your brain is probably working overtime to compensate for memory slips.
To put it very simply, they examined the brains of women before and after a brief round of hormone therapy (increased estrogen).
I explained that I had worked with her for over twenty years and that she had the office next to mine. Why can’t authors provide a summary of the characters and plot line at the beginning of each chapter?
For example, physical exercise was meant to match walking meditation, without the mindfulness component.
It can help us develop strength, clarity, and stability in our mind, and also help us to live in a less distracted, more wakeful and productive way.
If a therapist isn’t an option, chat it out with a friend (but keep in mind this won’t be totally objective).
The great thing about CBT is that making a change in any one of these three areas can elicit changes in the others. Or, by taking a short walk after her encounter at work, Carrie might have been able to avoid those Snickers bars. We’ll talk about exercise, yoga, Cognitive Behavioral Therapy, old fashion meditation, and of course, the new hot topic, Mindfulness.  We’ll also talk about ways to motivate yourself to reduce your stress and preserve your menopause mind. What is rarely acknowledged or understood is that as these hormone-driven changes affect the brain, they give a woman a sharper eye for inequity and injustice, and a voice that insists on speaking up about them. The need to recreate a 1950s vision of the holidays is probably nuts, but it seems that most moms suffer from this delusion.
Acknowledge that you only have so much cognitive capacity and if  you commit to handling too much, you’re going to probably do a crummy job of it, or worse, drive yourself batty. Your attention should improve and you’ll be  getting those important antioxidents as well.


Both groups had the same amount of training, the same level of expertise in the instructors, and the same amount of home practice required by participants. Those who practiced MBSR for eight weeks had significantly improved functional connectivity in the brain’s network, which is active during introspective thought such as retrieving memories. Thinking that you should be working harder, doing better, or looking better can add up overtime resulting in high (and potentially fatal) levels of stress. Many research studies have shown that CBT can effectively reduce stress, as well as anxiety, depression, and even menopause symptoms. For example, changing the way you think about a situation can change how your feel and behave in that situation or others like it. Well, not only does vitamin D play a critical role in the absorption of calcium, low levels of it  have been associated with an increased risk of osteoporosis, diabetes, and breast cancer, as well as lower cognitive functioning and slower information processing speed. Keep in mind that this will require some of us control freaks to get comfortable with others helping out and doing things their way.
It turns out that the performance of the 12 women who complained of memory problems on these tests was no different from that of the 10 women who claimed that their memory was fine. When Carrie began thinking that she’s a bad mother, she could stop herself and reevaluate this thought. Then there’s always your health insurance provider list, which will take some trial and error to find a good match for you, but it’s not impossible. Oz‘s favorite guests, recommends that you take a peak at The Wisdom of Menopause, a menopause wellness guide by Christine Northrup, MD.
As the vision-obscuring veil created by the hormones of reproduction begins to lift, a woman’s youthful fire and spirit are often rekindled, together with long-sublimated desires and creative drives.
She was just another victim of Holiday Haze - a state of mind that occurs when you try to keep track of way too many things at one time and usually gets worse around the holidays. They did not compare post-menopausal women with pre-menopausal women  This does not yet support the theory that physiological changes during menopause cause memory deficits. The members of the MBSR group also had trends of less frequent and less severe attacks, and reported having a greater sense of self-control over their migraines.“Both of these were pilot studies with small subject groups and additional research is needed, but I’m still very excited by the findings,” says Wells, who began both studies while completing fellowships at Harvard Medical School. If I say that I don’t remember testing McGuire, the doctor will just think I have finally lost it. But how do we do it?  How do we turn off those worries when the hot flashes wake you up at 4am?
One thing she points out is how a Menopaused Mind can actually offer you a creative and social renaissance! He’ll stop referring patients to me and start complaining about me to the other doctors. And through the use of a special type of imaging that captures longer-duration brain processes more effectively than a standard MRI scan, he has identified the specific brain mechanisms involvedIn Zeidan’s pain study, participants graded the pain caused by a device that heated a small area of their skin to 120 degrees. They rated the pain they felt while they meditated as 40 percent less intense and 57 percent less unpleasant than when they simply rested with their eyes closed. At the same time, the brain imaging showed decreased neural activity in the area of the brain involved in feeling the location and intensity of pain and increased activity in brain regions associated with attention and the ability to regulate emotions.In the anxiety-related research, the subjects reported decreases in everyday anxiety of as much as 39 percent after practicing meditation.
Changing a behavior, like Carrie taking a walk instead of downing that chocolate, could lead to more positive emotions and feelings about herself, especially since exercise can help your mood improve. The scans of their brains while they meditated, meanwhile, showed increased activity in areas of the cortex associated with regulating thinking, emotions and worrying.“In these studies we’ve been able to get a better sense of the brain regions associated with reducing pain and anxiety during meditation,” Zeidan says. One, led by Zeidan, will attempt to determine more precisely how mindfulness meditation reduces pain and improves health. The other, led by Wells, will investigate her pilot study’s findings about meditation and migraines with a larger number of participants.“Our research shows that meditation produces robust effects in behavior and in the brain and may provide an effective way for people to substantially reduce their pain,” Zeidan says.




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Comments to «Mindfulness meditation can help relieve anxiety and depression»

  1. killer_girl writes:
    Mindfulness program in Oakland things is focused.
  2. ASK_MAFIYASI writes:
    Based mostly on my follow of Vipassana meditation at home, I can say that it's.
  3. AZERBAYCANLI writes:
    This world is only to the extent and karma to offer straight-up for metta are included in most mindfulness.
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