Scientific research has helped to bring mindfulness and meditation into mainstream culture, medicine, and psychology. Your doctor can officially prescribe ‘meditation’ as a treatment for depression or stress because it is now regarded as evidence-based. How did this come about? Let’s briefly review the science of meditation over the last several decades to understand this evolution.
When you meditate, you may clear away the information overload that builds up every day and contributes to your stress.
Today, everyone seems to know that meditation can improve physical and mental health and there is ample research to support this. It’s common knowledge that meditation can decrease depression and anxiety, increase resilience, and increase empathy and compassion. The earliest scientific research on meditation revolved around physical functions. In recent years, as technologies to study the brain developed and become more refined, scientists have also been able to study the effect of meditation on emotion and mood. Specifically, we are able to look at the relationship between meditation and the mood continuum, from clinical depression to everyday happiness and well-being.
The Study of Meditation
Scientists first studied meditation in the 1930s. The research of the time showed that meditation affected breathing patterns, heartbeat, and oxygen consumption. As instruments became increasingly sophisticated, so did the findings. By the 1960s, brain waves, respiratory rates, and pulse rates could be studied. Researchers found that meditators demonstrated an orderly progression from beta to alpha brain waves which are associated with a state of calm and relaxation and what we now term mindful attention. Advanced meditators demonstrated theta waves which are associated with very deep relaxation and calm, dream states, and creative and spiritual states.
One of the most fascinating studies from the 1960s involved Japanese scientists attaching electrodes to the heads of Zen meditators and observing brain patterns as the meditators listened to a ticking clock. It was found that the Zen meditator’s brain listened in a different way than the ordinary way which is to quickly get desensitized to the tick-tick of the clock. The Zen meditator’s brain perceived each tick as though it were the first tick. Thus, the notion of the present moment. This translates into a sense of freshness and newness.
In the 1970s Herbert Benson, MD, a Harvard cardiologist and founder of the Mind Body Medical Institute at Massachusetts General Hospital, travelled to the Himalayas to investigate Western relaxation techniques and meditation. His work showed that there are four common elements to all forms of relaxation:
- A calm environment;
- Physiologic relaxation of muscles;
- Letting go; and
- The use of an object as a point of focus—the breath, a flame, a physical sensation, a thought, or a word.
Doctor Benson’s important research marked the beginning of medicine’s interest in meditation as a technique to help patients with a variety of symptoms. He coined the term ‘relaxation response.’ His well-known medical work revolved around using transcendental meditation to help cardiac patients control and lower blood pressure.
Mindfulness-Based Stress Reduction (MBSR)
Then around 1980, Jon Kabat-Zinn, PhD, created a program called Mindfulness-Based Stress Reduction (MBSR). It combines the meditative elements of hatha yoga, vipassana, and Zen. Kabat-Zinn defines mindfulness as paying attention in the present moment in a particular, nonjudgmental way. The moment to moment nonjudgmental awareness is central to the MBSR teachings. This program is now offered in hospitals and clinics all over the world as a treatment method for stress. Kabat-Zinn’s work, along with a few other researchers, served to bring meditation and mindfulness not only into mainstream medicine, but mainstream culture as well. The use of social media and digital technologies has also helped to spread knowledge and make it accessible to people looking to improve their lives.
MBSR was originally developed to treat stress, but its therapeutic uses quickly expanded and now physicians and therapists commonly use mindfulness techniques with patients and clients, either as a treatment or adjunctive to another treatment modality. For example, an internist might prescribe a blood-pressure lowering medication and recommend yoga to a patient with hypertension. Practitioners and health care providers from all fields themselves are increasingly using mindfulness and meditation to enhance and maintain their own health.
After MBSR came on the scene, psychologists began to study meditation and clinical depression. Of note, are three researchers Zindel Segal, Mark Williams, and John Teasdale. They effectively incorporated mindfulness with cognitive behavioral therapy (CBT), an already standardized and extremely popular short-term treatment for depression. They developed what is called Mindfulness-Based Cognitive Therapy (MBCT). This program has been shown to reduce the risk of relapse by nearly 50 percent in chronic, recurrent depression. As a result of this significant research finding, MBCT quickly became very popular and is offered worldwide now.
Conclusion
In the midst of MBSR and MBCT, there are mindfulness-based interventions (MBI), mindfulness-informed techniques and interventions, mindfully-informed cognitive behavior therapy, and more. It’s easy to get confused. Working with your physician or health care provider is the best way to determine how to incorporate mindfulness and meditation into your mood and well-being continuum.
The post Mind the Mainstream appeared first on Alternative Medicine Magazine.
Frequently Asked Questions
Is holistic healing safe?
Holistic Medicine may not be as dangerous as you might think. However, there are many risks involved in using this treatment. Side effects most commonly include headaches and nausea. These side effects must be understood and weighed against the potential benefits of alternative treatments like acupuncture.
However, there are no known cases of death due to the use of holistic medicines.
As always, talk to your doctor before starting any new treatment plan.
What does holistic refer to?
Holistic simply means holistic. Holistic means seeing the whole picture and not just parts of it. This can be difficult because we have become accustomed to seeing things in their entirety.
We tend to think in terms of black and white. There are many shades and shades of grey.
Try to look at everything from different perspectives when you work on a project. It is important to see it from all angles.
You should try to see it all as one. How do its various elements interact with each other?
Ask yourself why you are having trouble with a particular element. Also, consider the impact of any changes that you make.
Complementary and Alternative Healthcare: Does it Have Evidence?
The evidence base supporting complementary and alternate medicine is still developing, but there are many factors that people choose to use these therapies. They might have tried conventional therapies but were unsuccessful, or they might want to try alternative treatments because they feel it offers more benefits than the conventional ones. As part of a holistic approach, they might look for complementary and alternate medicines. Always check with your doctor to ensure that any complementary and/or alternative medicines you take are supported scientifically. If you’re unsure whether a particular treatment is effective, ask your doctor or pharmacist. It will save you time and money over the long-term.
What is Alternative Medicine, and how can it help you?
This is a holistic approach to healing that emphasizes prevention over treatment. It encourages people to be informed consumers and actively participate in improving their health.
Alternative medicine refers any treatment or diagnosis that does not use allopathic (conventional), medical practices.
Why is holistic medicine better?
Holistic health care focuses on treating the whole person rather than on individual symptoms. This means looking at how someone feels, what they eat, where they live, how much stress they are under etc…
Holistic medicine considers all aspects of a patient’s life and treats them as a complete package. Although this sounds easy in theory, it’s very difficult to do in practice. Many doctors only focus on the physical aspects of patients.
Statistics
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
External Links
doi.org
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING and TENSION-TYPE HeADACHE – PubMed
- PubMed: A Randomized Controlled Trial to Determine the Effects of Foot Reflexology on Depression and Hospital Anxiety in Older Females: A Randomized Controlled Study – PubMed
cam.cancer.gov
liebertpub.com
- Games for Health Journal
- The Journal of Alternative and Complementary Medicine – A systematic review of randomized controlled trials involving acupuncture for insomnia treatment
How To
What are you looking for in a qualified holistic practitioner?
How to find a good doctor who specializes in holistic medicine?
Only those who are experts in their field can be the best doctors. This is holistic medicine. This means that doctors must learn how to treat their patients holistically. They must understand holistic health, and why you should see a holistic doctor.
Doctors should not only be knowledgeable about holistic health but also have an understanding of alternative and complementary therapies (CAM), such acupuncture and chiropractic care as well as yoga and massage therapy.
Holistic practitioners should also be capable of diagnosing your condition and explaining the available treatments to you so that you can make an informed decision about your treatment options.
You should also ask if the doctor has certifications from professional organizations like the National Certification Board for Therapeutic Massage & Bodywork or the American Holistic Medical Association. The NBOHMCA provides certification in many areas, including naturopathic medicine, acupuncture, homeopathy, clinical nutrition, herbalism, and aromatherapy.
If you are looking for a holistic practitioner in your area, check out our directory. If there isn’t one listed, you may be able to search online for a holistic doctor near you.
For holistic healthcare, please contact your nearest hospital or medical center.
For books and information on holistic healthcare, visit your library.
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
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By: Dick Benson
Title: Mind the Mainstream
Sourced From: alternativemedicine.com/conditions/brain-health/mental-health/mind-the-mainstream/
Published Date: Sat, 05 Aug 2023 20:37:03 +0000
Frequently Asked Questions
Is holistic healing safe?
Holistic Medicine may not be as dangerous as you might think. However, there are many risks involved in using this treatment. Side effects most commonly include headaches and nausea. These side effects must be understood and weighed against the potential benefits of alternative treatments like acupuncture.
However, there are no known cases of death due to the use of holistic medicines.
As always, talk to your doctor before starting any new treatment plan.
What does holistic refer to?
Holistic simply means holistic. Holistic means seeing the whole picture and not just parts of it. This can be difficult because we have become accustomed to seeing things in their entirety.
We tend to think in terms of black and white. There are many shades and shades of grey.
Try to look at everything from different perspectives when you work on a project. It is important to see it from all angles.
You should try to see it all as one. How do its various elements interact with each other?
Ask yourself why you are having trouble with a particular element. Also, consider the impact of any changes that you make.
Complementary and Alternative Healthcare: Does it Have Evidence?
The evidence base supporting complementary and alternate medicine is still developing, but there are many factors that people choose to use these therapies. They might have tried conventional therapies but were unsuccessful, or they might want to try alternative treatments because they feel it offers more benefits than the conventional ones. As part of a holistic approach, they might look for complementary and alternate medicines. Always check with your doctor to ensure that any complementary and/or alternative medicines you take are supported scientifically. If you’re unsure whether a particular treatment is effective, ask your doctor or pharmacist. It will save you time and money over the long-term.
What is Alternative Medicine, and how can it help you?
This is a holistic approach to healing that emphasizes prevention over treatment. It encourages people to be informed consumers and actively participate in improving their health.
Alternative medicine refers any treatment or diagnosis that does not use allopathic (conventional), medical practices.
Why is holistic medicine better?
Holistic health care focuses on treating the whole person rather than on individual symptoms. This means looking at how someone feels, what they eat, where they live, how much stress they are under etc…
Holistic medicine considers all aspects of a patient’s life and treats them as a complete package. Although this sounds easy in theory, it’s very difficult to do in practice. Many doctors only focus on the physical aspects of patients.
Statistics
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
- In 83% of the cases, the readers agreed. (en.wikipedia.org)
External Links
doi.org
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING and TENSION-TYPE HeADACHE – PubMed
- PubMed: A Randomized Controlled Trial to Determine the Effects of Foot Reflexology on Depression and Hospital Anxiety in Older Females: A Randomized Controlled Study – PubMed
cam.cancer.gov
liebertpub.com
- Games for Health Journal
- The Journal of Alternative and Complementary Medicine – A systematic review of randomized controlled trials involving acupuncture for insomnia treatment
How To
What are you looking for in a qualified holistic practitioner?
How to find a good doctor who specializes in holistic medicine?
Only those who are experts in their field can be the best doctors. This is holistic medicine. This means that doctors must learn how to treat their patients holistically. They must understand holistic health, and why you should see a holistic doctor.
Doctors should not only be knowledgeable about holistic health but also have an understanding of alternative and complementary therapies (CAM), such acupuncture and chiropractic care as well as yoga and massage therapy.
Holistic practitioners should also be capable of diagnosing your condition and explaining the available treatments to you so that you can make an informed decision about your treatment options.
You should also ask if the doctor has certifications from professional organizations like the National Certification Board for Therapeutic Massage & Bodywork or the American Holistic Medical Association. The NBOHMCA provides certification in many areas, including naturopathic medicine, acupuncture, homeopathy, clinical nutrition, herbalism, and aromatherapy.
If you are looking for a holistic practitioner in your area, check out our directory. If there isn’t one listed, you may be able to search online for a holistic doctor near you.
For holistic healthcare, please contact your nearest hospital or medical center.
For books and information on holistic healthcare, visit your library.
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