Mind-body therapies have been shown — and are recommended in guidelines — to decrease symptoms of anxiety and depression in patients with cancer who may be at any part of the care continuum, an expert said.

With this whole-person system of care, patients can use techniques including mindfulness-based stress reduction, cognitive therapy, meditation and others to address depression and anxiety symptoms. Now that mindfulness-based interventions are now recommended in a guideline prepared by the Society for Integrative Oncology (SIO) and American Society of Clinical Oncology (ASCO) as a way to treat anxiety and depression during cancer treatment, this may allow more cancer centers to offer this as part of their multidisciplinary care.

CURE® spoke with Linda E. Carlson, Enbridge Research Chair in Psychosocial Oncology and professor in the department of oncology at Cumming School of Medicine at the University of Calgary in Canada, to learn more about the ASCO/SIO guideline that she and an expert committee prepared, why they are important for patients and how patients with cancer can advocate for themselves to obtain care related to integrative oncology.

CURE®: Why are these guidelines so important?

Carlson: We know that patients suffer high levels of anxiety and depression, quite commonly around the time of diagnosis, but also going forward through transitions in care, the end of care, trying to get back into regular life. And so anxiety and depression symptoms can haunt people for a very long time.

At the same time, there’s no really good pharmacological treatments, … and many people prefer to go non-pharmacological, more natural routes.

The integrative therapies, the mind-body therapies that are in this guideline are proven. You can see through the evidence they help decrease symptoms of anxiety and depression. And so they’re non-pharmacological alternatives for patients to help cope with these difficult symptoms.

What exactly is integrative oncology?

The definition of integrative oncology … is this idea that it’s incorporating a whole-person system of care that incorporates conventional treatments, as well as complementary therapies where appropriate to help manage symptoms throughout the continuum, from prevention through lifestyle interventions, things like exercise and nutrition, right through treatment with modalities like the mind-body therapies, natural health products, and into survivorship and even end of life.

The idea is that it’s consistent with the person’s beliefs and values. It takes these complementary therapies that have an evidence base to them, applies them throughout the whole cancer journey to improve treatment tolerance and symptom reduction.

Is integrative oncology meant for all patients regardless of disease, stage and other factors?

Absolutely. The evidence base is a bit lacking for some of the rarer forms of cancer. A lot of the research has been done on women with breast cancer. So there’s definitely some holes in the evidence that have limited the kinds of recommendations that could go into the guideline, because the guideline’s based on very strict criteria, randomized-controlled trials, etc. There have been many studies done with more diverse groups of patients, but not enough to get some of those things in the guideline.

Another side note is that just because a complementary therapy may not be included in the guideline, it doesn’t mean that it isn’t helpful or it doesn’t work. It just means there hasn’t been enough research to date. So for example, things like energy therapies or massage may still have potential, but just didn’t make it into the guideline because there hasn’t been the research done yet.

The strongest recommendation was given to mindfulness-based interventions like stress reduction, meditation and mindful movement. Can you go into more detail about what those are?

We use mindfulness-based interventions as an umbrella term to talk about, usually adaptations that stem from the mindfulness-based stress reduction program that was developed by Jon Kabat-Zinn back in the 1970s.

Mindfulness-based stress reduction has been around for about 40 years, but there’s many different takes on it, different adaptations. So there’s some that are specific for people with cancer, like mindfulness-based cancer recovery, or mindfulness-based stress reduction for breast cancer, there’s mindfulness-based cognitive therapy. But what these all have in common is they’re usually group programs, they usually meet once a week over a period of six to eight weeks.

And people are taught mindfulness meditation techniques. So usually, they practice at home for 20 minutes a day or so of meditation on the breath, on the body. And mindfulness is really this idea of bringing awareness into the present moment, non-judgmentally with kindness, self-compassion with openness. And so the meditation is training people on how to do that in a systematic way. Because often our minds are trained to be out of the present moment. We’re either reliving the past and saying, “Why me? If only this or that.” We have regrets, we get depressed or we’re worrying about the future. The mind’s going off to what if this? What if that? How am I going to cope, all the terrible things that could happen, the pressures. And so, we worry and get anxious.

Depression, regret, worry, anxiety, it’s all caused by the past and future focus. But mindfulness training is more about living in the moment. It’s easy to say, it’s a simple idea, but it’s not easy to do. So the mindfulness based intervention trains people in that capacity to be in the present moment, through sitting meditation, body scan, different kinds of awareness practices, everyday mindfulness.

Usually, they have the form of mindfulness meditation practice. And they also have mindful movement, or yoga, incorporated in them. And that is around bringing awareness into the body, learning to identify when there’s stress or tension, identifying our triggers of stress, we even get into the stories we tell ourselves and the interpretations we make and how that elevates stress. There are many components to a mindfulness-based intervention. But we do know that the studies, many of them have consistently shown that they really help people cope with anxiety and depression.

There has always been some thought that any form of mindfulness would be beneficial for patients with cancer. But why was it so important to put these into a formalized guideline?

The way the medical system works is that the guidelines drive treatment decisions, and they drive insurance reimbursement. So while many people have experienced these therapies and know they’re helpful, until we have it formalized with a recommendation from a trusted body like ASCO, like SIO, that’s the first step in really making it standard of care. In fact, it makes it almost compulsory that for cancer centers to be credited as comprehensive cancer centers, they need to include these types of therapies.

The recommendations around mindfulness-based interventions, the language is “should;” people with cancer should have access, not “may,” which is the less strong language. But they should be part of comprehensive cancer care because we know they’re helpful, and they’re less harmful than other pharmacological approaches and more useful, they’re more effective.

There’s no reason why we shouldn’t take advantage of these relatively low-cost interventions with very few side effects, little harm and make those available to everybody. Everybody who’s suffering from anxiety and depression can benefit. So this is a really important institutional step in moving more towards that idea of having them really part of standard of care.

If a patient thinks that this would be a good fit for their care, how should they bring it up to their cancer team?

I would advise patients to get a copy of those guidelines and put them on the desk the next time they go to see the oncologist and say, “How come we don’t have these programs at our cancer center? Why do I have to go to the community and seek this out and pay out of my pocket? Why isn’t this covered by my insurance?” I think we need the patients to stand up and advocate. And they can use (this guideline) as a tool, a very strong tool to help them do that.

This transcription has been edited for clarity and conciseness.

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The resource will help travellers get insights into planning a safe and unforgettable journey.

London, UK –News Direct– KISS PR Brand Story

SDVH [Self Drive Vehicle Hire], a car rental service provider in the UK, has released a new guide for the Scotland Highlands. The comprehensive guide titled “Scottish Highlands Road Trip: Edinburgh To Glasgow Hilly Journey” has been crafted to assist travellers, both within the country and abroad, to plan an adventure through one of the most beautiful regions in the world.

The guide has been written by travel enthusiast and managing director of the company, James McNally, who already has published dozens of comprehensive tour guides across the UK. The tour guide has been written in an easy-to-understand language so people can make the most of their time and budget. It delves into why the Scotland Highlands are the perfect place to visit and highlights the region’s rich cultural heritage and unparalleled natural beauty. It sheds light on how the Highlands allows travellers to immerse themselves in the serenity of unspoiled landscapes and experience Scotland’s ancient past.

Speaking on occasion, James McNally said, “We at SDVH [Self Drive Vehicle Hire] are very excited to release this comprehensive road trip guide to the Scotland Highlands. People that regularly read our guides have been requesting this particular one for some time now. The Highlands offer an enchanting blend of mystical lochs, rugged mountains, and ancient castles, making it a perfect destination for road trip enthusiasts. We hope that our guide will help showcase the wonders of this stunning region and provide invaluable insights for those looking to escape from the hustle and bustle of modern life. We covered everything, from the locations to the food that makes it such a special place.”

The detailed resource also provides valuable information on the best times to visit the region. It advises travellers to consider the summer months between June to August, as this provides them with longer daylight hours and optimal weather conditions. It cautions people that they must book the accommodations early to avoid expensive hotel prices during the peak season. For people on a budget, it advises them to make the trip between October and March to take advantage of hotel discounts.

Story continues

To assist travellers in planning their itinerary, SDVH [Self Drive Vehicle Hire] highlights the must-visit places throughout the Scotland Highlands. The guide showcases the region’s top attractions, including The Isle of Skye, Old Man Of Storr, Sligachan Old Bridge, Loch Coruisk, Elgol Beach, The North Coast 500, The Cairngorms National Park, Inverness Castle, and others so people don’t miss out on any hidden gem along their trip.

He went on to add, “We go in-depth on every location. From the iconic Loch Ness and its legendary monster to the mystical Isle of Skye, it is known for its dramatic landscapes and historic sites such as battlefields and castles. We also discuss a range of outdoor activities to explore, including cycling, fishing, and wildlife watching. With our guide, we hope to inspire and enable travellers to create lifelong memories amidst the awe-inspiring Munros, lochs, and coastal areas. The place has something for everyone. For people that love to ski, the Cairngorms is a great location for skiing or snowboarding. It’s also amazing for stargazing and watersports, such as paddle boarding, kayaking, and canoeing. Another thing worth mentioning is that while Scotland has over 280 Munros, we found from experience that the highest peak in the country, Ben Nevis is the best.”

Recognizing that a well-structured itinerary can make all the difference in a successful road trip, SDVH [Self Drive Vehicle Hire] provides a detailed 10-day breakdown in the guide. This carefully curated plan covers insightful tips and recommended stops, allowing travellers to make the most of their time in the Highlands.

It recommends checking out the Edinburgh – Cairngorms National Park on day 1 of the trip. On the second day, it suggests heading over to Inverness & its surroundings. While on the third day, it recommends visiting North Coast 500 – Orkney to explore the powerful scenery on the road trip. On days four and five, it advises readers to travel to The North Coast – Isle Of Skye and Isle Of Skye, respectively. On day six, it advises people to check out the waterfalls and trails in Glencoe. While on day seven and day 8, it suggests paying a visit to the Isle Of Mull and Oban & the nearby sites. They recommend checking out Loch Lomond & The Trossachs National Park before heading to Glasgow for the last day to close off the trip. The guide also offers a condensed 7-day version for people on a tight schedule.

To ensure the safety and well-being of travellers, the guide includes a list of essential safety precautions. Moreover, they have a helpful “don’t forget” checklist to ensure that travellers have everything they need to make their trip memorable.

James added, “As the weather can get unpredictable, people must have all the packing essentials, such as warm and waterproof clothing. It’s also highly recommended that they have Google Maps Offline so they never lose their way. Besides checking the gas tank regularly, maintenance checks such as tire pressure and oil changes must be done frequently. We also included a Frequently Asked Questions section at the end of the guide to ensure everyone has clarity.”

People interested in reading the SDVH [Self Drive Vehicle Hire]’s road trip guide to the Scotland Highlands can visit their site today. They also have other in-depth guides, such as one about the Highest Road in Scotland.

Media Contact

Contact Person Name: James McNally

Company: SDVH [Self Drive Vehicle Hire]

E-mail: james.mcnally@sdvh.co.uk

Address: S Wharf Rd, London W2 1JX, United Kingdom

Website: https://sdvh.co.uk/

Release ID: 666558

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1. Depression

Depression is a mood disorder that affects an estimated 300 million people worldwide. It is characterized by feelings of sadness, hopelessness, and a loss of interest in activities that were once enjoyable. Symptoms of depression can last for weeks, months, or even years, and can severely impact a person’s quality of life. Treatment for depression can include therapy, medication, or a combination of both.

2. Anxiety

Anxiety is another common mental health disorder that affects an estimated 40 million adults in the United States alone. It is characterized by persistent worry, fear, and apprehension that can interfere with daily life. Anxiety can manifest in many different ways, such as panic attacks, obsessive-compulsive disorder, and social anxiety disorder. Treatment for anxiety often includes therapy, medication, or a combination of both.

3. Bipolar Disorder

Bipolar disorder is a mental health disorder that affects an estimated 2.8% of adults in the United States. It is characterized by extreme mood swings, ranging from periods of mania to periods of depression. During manic episodes, individuals may experience an elevated or irritable mood, increased energy, and a decreased need for sleep. During depressive episodes, individuals may experience feelings of sadness, hopelessness, and a loss of interest in activities. Treatment for bipolar disorder often includes medication, therapy, or a combination of both.

4. Schizophrenia

Schizophrenia is a serious mental health disorder that affects an estimated 20 million people worldwide. It is characterized by a range of symptoms, including hallucinations, delusions, disorganized thinking, and abnormal behavior. Schizophrenia can severely impact a person’s ability to function in daily life, and treatment often involves medication, therapy, or both.

5. Post-Traumatic Stress Disorder (PTSD)

PTSD is a mental health disorder that can develop after a person experiences or witnesses a traumatic event, such as a natural disaster, combat, or sexual assault. It is characterized by symptoms such as flashbacks, nightmares, and severe anxiety. PTSD can severely impact a person’s quality of life, and treatment often involves therapy, medication, or a combination of both.

6. Attention Deficit Hyperactivity Disorder (ADHD)

ADHD is a mental health disorder that affects an estimated 6 million children in the United States. It is characterized by symptoms such as hyperactivity, impulsivity, and inattention. ADHD can severely impact a child’s ability to function in school and daily life, and treatment often involves medication, therapy, or a combination of both.

7. Eating Disorders

Eating disorders are a group of mental health disorders characterized by abnormal eating habits that can severely impact a person’s physical and mental health. Examples of eating disorders include anorexia nervosa, bulimia nervosa, and binge-eating disorder. Treatment for eating disorders often involves therapy, medication, or a combination of both.

8. Obsessive-Compulsive Disorder (OCD)

OCD is a mental health disorder that affects an estimated 1.2% of adults in the United States. It is characterized by persistent, unwanted thoughts and repetitive behaviors that can interfere with daily life. Common examples of OCD behaviors include excessive cleaning, counting, or checking. Treatment for OCD often involves therapy, medication, or a combination of both.

In conclusion, mental health disorders can severely impact a person’s quality of life and are becoming increasingly common in today’s society. Shining a light on these disorders is essential to break down stigmas and offer help to those who need it. If you or someone you know is struggling with a mental health disorder, seek help from a mental health professional. Remember, mental health is just as important as physical health, and there is no shame in seeking help.

The post Shining a Light on Mental Health Disorders: A Comprehensive List to Help You Understand. appeared first on Minds Valley.

The Importance of Recognizing Mental Health Symptoms

Recognizing mental health symptoms is the first step towards getting help. Many people live with mental health issues without realizing it because they don’t recognize the symptoms. Symptoms can vary depending on the type of disorder, but some common symptoms include:

– Feeling sad or hopeless for an extended period
– Extreme mood swings
– Changes in appetite or sleep patterns
– Loss of interest in activities you once enjoyed
– Difficulty concentrating or making decisions
– Thoughts of suicide or self-harm

If you notice any of these symptoms, it’s crucial to seek help from a mental health professional. Early detection and treatment can help manage symptoms and prevent them from getting worse.

A Comprehensive Guide to Recognizing Mental Health Symptoms

Recognizing mental health symptoms can be challenging, especially if you’re not familiar with the signs. Below is a comprehensive guide to help you recognize mental health symptoms:

1. Pay attention to your emotions

Take note of your emotions and how they change throughout the day. If you notice that you’re feeling sad, anxious, or angry for an extended period, it could be a sign of a mental health issue.

2. Monitor your physical health

Physical health can be an indicator of mental health. If you notice changes in your sleep patterns, appetite, or energy levels, it could be a sign of a mental health issue.

3. Take note of your behavior

Changes in behavior can be a sign of a mental health issue. If you’re isolating yourself from others, avoiding social situations, or engaging in risky behaviors, it could be a sign of a mental health issue.

4. Talk to someone you trust

Talking to someone you trust about your symptoms can help you get a better understanding of what you’re going through. They can also help you seek the help you need.

5. Seek professional help

If you’re experiencing mental health symptoms, it’s essential to seek professional help. A mental health professional can help you understand your symptoms, provide a diagnosis, and develop a treatment plan.

Conclusion

Recognizing mental health symptoms is the first step towards getting help and leading a happier and healthier life. It’s essential to pay attention to your emotions, physical health, and behavior, and talk to someone you trust if you notice any changes. Seeking professional help is also crucial in managing mental health symptoms. With early detection and treatment, individuals can manage their symptoms and prevent them from getting worse.

The post The Importance of Recognizing Mental Health Symptoms: A Comprehensive Guide. appeared first on Minds Valley.

1. Determine your goals: The first step in finding the right self-help podcast is to determine your goals. What areas of your life do you want to improve? Is it your career, relationships, personal growth, or health? Identifying your goals will help you narrow down your search and find a podcast that addresses those specific areas.

2. Research podcast genres: Once you have identified your goals, research podcast genres that align with your interests. Popular genres include personal development, mindfulness, mental health, productivity, and spirituality. Explore different podcasts within these genres to see which ones resonate with you.

3. Read reviews: Reading reviews from other listeners can give you insight into the quality of the podcast and how it has helped others. Look for reviews on the podcast’s website, social media pages, or podcast directories.

4. Listen to a few episodes: Before committing to a podcast, listen to a few episodes to get a sense of the host’s style, the content, and the overall tone. Some podcasts may be more conversational, while others may be more structured. Find a style that suits your personality and preferences.

5. Consider the host’s qualifications: The host’s qualifications and credentials can also play a role in finding the right self-help podcast. Look for hosts who have experience in the areas you want to improve. For example, a licensed therapist may be more qualified to provide mental health advice than a life coach.

6. Check the podcast’s frequency: Some podcasts release new episodes daily, while others release new episodes weekly or monthly. Consider your schedule and how often you want to listen to new content. If you prefer a more frequent release schedule, look for podcasts that release new episodes daily or multiple times a week.

7. Join a community: Many self-help podcasts have online communities where listeners can connect with each other and the host. Joining a community can provide support, accountability, and motivation to continue your personal growth journey.

Finding the right self-help podcast can take some time, but by following these steps, you can narrow down your search and find a podcast that aligns with your goals and preferences. Remember, listening to a few episodes is the best way to determine if a podcast is right for you. Happy listening!

The post How to Find the Right Self-Help Podcast for You: A Comprehensive Guide appeared first on Minds Valley.

1. Genetics

One of the most significant causes of mental health challenges is genetics. Research has shown that certain genes can increase the risk of developing mental health problems, including depression, anxiety, bipolar disorder, and schizophrenia. However, it is important to note that genetics alone do not necessarily cause mental health challenges. Environmental factors also play a crucial role.

2. Environmental Factors

Environmental factors such as stress, trauma, abuse, and neglect can also contribute to mental health challenges. Stressful life events, such as divorce, financial problems, and the death of a loved one, can trigger depression and anxiety. Trauma, such as physical or sexual abuse, can lead to post-traumatic stress disorder (PTSD), while neglect and loneliness can lead to depression and other mental health issues.

In addition to these factors, lifestyle choices such as drug and alcohol abuse, poor nutrition, lack of exercise, and poor sleep can also contribute to mental health challenges.

3. Brain Chemistry

The third major cause of mental health challenges is brain chemistry. Chemical imbalances in the brain can lead to mental health issues. For instance, low levels of serotonin, a neurotransmitter that regulates mood, can result in depression, while high levels of dopamine, another neurotransmitter that regulates pleasure and reward, can lead to addiction.

Furthermore, mental health challenges can also be caused by a combination of the above factors. For example, a person with a genetic predisposition to depression may experience symptoms after a stressful life event, such as the loss of a job or a relationship breakdown.

In conclusion, mental health challenges are a complex issue with multiple causes. While genetics, environmental factors, and brain chemistry are the major causes of mental health challenges, other factors such as lifestyle choices, social support, and access to healthcare also play a crucial role. It is essential to seek professional help if you or a loved one is struggling with mental health challenges, as early intervention can improve outcomes and quality of life.

The post The Three Major Causes of Mental Health Challenges: A Comprehensive Guide appeared first on Minds Valley.

Obsessive-Compulsive Disorder (OCD)

OCD is a mental health disorder characterized by uncontrollable, recurring, and unwanted thoughts, obsessions, or compulsions. People with OCD have intrusive thoughts that create anxiety and fear, which leads to compulsive behaviors. These compulsive behaviors are meant to relieve anxiety and fear, but they often become time-consuming and interfere with daily life.

Post-Traumatic Stress Disorder (PTSD)

PTSD is a mental health disorder that occurs in people who have experienced a traumatic event. This event could be anything from military combat to a natural disaster, and it can lead to symptoms such as flashbacks, nightmares, and severe anxiety. PTSD can be debilitating, and it often requires treatment to manage symptoms.

Depression

Depression is a mental health disorder that affects a person’s mood and energy levels. It can cause feelings of sadness, hopelessness, and worthlessness, and it can interfere with a person’s ability to function in daily life. Depression can be caused by a variety of factors, including genetics, life events, and chemical imbalances in the brain.

Anxiety Disorders

Anxiety disorders are a group of mental health disorders characterized by excessive worry, fear, and anxiety. These disorders can include panic disorder, social anxiety disorder, and generalized anxiety disorder. Anxiety disorders can be debilitating and interfere with a person’s ability to function in daily life.

Bipolar Disorder

Bipolar disorder is a mental health disorder characterized by extreme mood swings, ranging from highs (mania) to lows (depression). These mood swings can be severe and can interfere with a person’s ability to function in daily life. Bipolar disorder can be treated with medication and therapy.

Schizophrenia

Schizophrenia is a mental health disorder that affects a person’s ability to think, feel, and behave. People with schizophrenia may experience hallucinations, delusions, and disorganized thinking. Schizophrenia can be treated with medication and therapy, but it is a chronic condition that requires ongoing management.

Eating Disorders

Eating disorders are a group of mental health disorders characterized by abnormal eating habits. These disorders can include anorexia nervosa, bulimia nervosa, and binge-eating disorder. Eating disorders can be caused by a variety of factors, including genetics, societal pressures, and trauma.

Substance Abuse Disorders

Substance abuse disorders are mental health disorders characterized by the use of drugs or alcohol in a way that negatively impacts a person’s life. These disorders can include addiction to drugs, alcohol, or prescription medication. Substance abuse disorders can be treated with medication and therapy, but they often require ongoing management.

In conclusion, mental health disorders are a prevalent issue in society today, and there are numerous types of disorders that can impact a person’s life. From OCD to PTSD, depression, anxiety disorders, bipolar disorder, schizophrenia, eating disorders, and substance abuse disorders, it is important to seek treatment if you or someone you know is struggling with a mental health disorder. Treatment can help manage symptoms and improve overall quality of life.

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Depression is a mood disorder characterized by persistent feelings of sadness, hopelessness, and loss of interest in activities that were once enjoyable. It can also cause physical symptoms such as fatigue, changes in appetite, and difficulty sleeping. Depression can be caused by a variety of factors including genetics, environmental stressors, and chemical imbalances in the brain.

Bipolar disorder, on the other hand, is a mood disorder that causes extreme shifts in mood, energy, and activity levels. Individuals with bipolar disorder experience periods of mania or hypomania, characterized by elevated or irritable mood, increased energy and activity levels, and impulsive behaviors. These periods are followed by depressive episodes, similar to those experienced in depression. Bipolar disorder can also cause changes in sleep patterns, appetite, and behavior.

Diagnosing and treating these conditions is crucial in managing symptoms and improving quality of life. A mental health professional, such as a psychiatrist or psychologist, can assess symptoms and provide a diagnosis. Treatment options may include medication, therapy, or a combination of both.

Medications commonly used for depression include antidepressants, which work by balancing chemicals in the brain. For bipolar disorder, mood stabilizers such as lithium or antipsychotic medications may be prescribed to manage manic and depressive episodes.

Therapy, such as cognitive-behavioral therapy or psychotherapy, can also be effective in managing symptoms of depression and bipolar disorder. These therapies can help individuals identify negative thought patterns and behaviors, develop coping skills, and improve relationships.

In addition to medication and therapy, lifestyle changes can also aid in managing symptoms of depression and bipolar disorder. This may include regular exercise, a healthy diet, and establishing a consistent sleep schedule.

It is important for individuals with depression or bipolar disorder to seek professional help and support from loved ones. With proper treatment and support, individuals can manage symptoms, improve quality of life, and lead fulfilling and productive lives.

The post From Depression to Bipolar Disorder: A Comprehensive Guide to Mental Health Conditions appeared first on Minds Valley.

In this comprehensive self-help guide, we will explore some of the most effective techniques you can use to overcome anxiety.

1. Identify Your Triggers

The first step in overcoming anxiety is to identify your triggers. Triggers are situations, people, or things that cause you to feel anxious. Once you identify your triggers, you can take steps to avoid or manage them.

For example, if you get anxious when you have to speak in public, you can practice public speaking or attend public speaking classes to build your confidence.

2. Practice Mindfulness

Mindfulness is a technique that involves paying attention to the present moment, without judgment. It can help you become more aware of your thoughts, feelings, and actions, and help you manage them in a more positive way.

To practice mindfulness, find a quiet place to sit and focus on your breathing. Notice the sensation of each breath as you inhale and exhale. If your mind wanders, gently bring it back to your breath.

3. Exercise Regularly

Exercise is a great way to reduce anxiety and improve your overall health. It can help boost your mood, reduce stress, and increase your energy levels.

Try to incorporate at least 30 minutes of exercise into your daily routine. You can go for a walk, run, swim, or engage in any other physical activity that you enjoy.

4. Maintain a Healthy Diet

Eating a healthy diet can also help reduce anxiety. Avoid sugary and processed foods that can cause mood swings. Instead, eat a balanced diet that includes fruits, vegetables, whole grains, and lean protein.

5. Get Enough Sleep

Sleep is essential for good mental health. Lack of sleep can cause anxiety and depression. Try to get at least 7-8 hours of sleep every night.

If you have trouble sleeping, try to establish a bedtime routine. Avoid caffeine, alcohol, and electronics before bed. Instead, try reading a book or taking a warm bath.

6. Seek Professional Help

If you have tried self-help techniques and are still struggling with anxiety, it may be time to seek professional help. A mental health professional can provide you with additional tools and strategies to help you manage your anxiety.

In conclusion, anxiety can be a challenging condition to manage, but it is possible to break free from it. By identifying your triggers, practicing mindfulness, exercising regularly, maintaining a healthy diet, getting enough sleep, and seeking professional help, you can overcome anxiety and live a happy, healthy life.

The post Breaking Free from Anxiety: A Comprehensive Self-Help Guide appeared first on Minds Valley.

A large-scale study has found that neither exercise nor mindfulness training improved cognitive function in older adults who reported age-related changes in memory but had no diagnosis of dementia. Published in JAMA, the study involved 585 adults aged 65 to 84, who were randomly assigned to four groups: an exercise group, a mindfulness group, a combination of exercise and mindfulness, and a control group that received general health education. After conducting memory tests and brain scans at the start of the study, as well as after six months and 18 months, the researchers found no significant differences in cognitive performance among the groups.

In healthy older adults, neither exercise nor mindfulness led to measurable improvements after 6 months or 18 months.

A study by researchers from the Washington University School of Medicine and the University of California, San Diego, found no improvement in cognitive function in older adults following exercise or mindfulness training over a period of 18 months. Despite the findings, the researchers plan to continue studying the long-term impact of these interventions on cognitive decline.

A large study that focused on whether exercise and mindfulness training could boost cognitive function in older adults found no such improvement following either intervention. Researchers at Washington University School of Medicine in St. Louis and the University of California, San Diego, studied the cognitive effects of exercise, mindfulness training or both for up to 18 months in older adults who reported age-related changes in memory but had not been diagnosed with any form of dementia.

The findings were published recently in JAMA.

“We know beyond any doubt that exercise is good for older adults, that it can lower risk for cardiac problems, strengthen bones, improve mood and have other beneficial effects — and there has been some thought that it also might improve cognitive function,” said the study’s first author, Eric J. Lenze, MD, the Wallace and Lucille Renard Professor and head of the Department of Psychiatry at Washington University. “Likewise, mindfulness training is beneficial because it reduces stress, and stress can be bad for your brain. Therefore, we hypothesized that if older adults exercised regularly, practiced mindfulness or did both there might be cognitive benefits — but that’s not what we found.”

Older adults work with exercise trainers as part of a study to see whether exercise, mindfulness training, or both might improve cognitive performance in seniors. A new study did not show such improvements, though the researchers are continuing to explore whether there may be some cognitive effects over a longer time period. Credit: Washington University School of Medicine

Lenze and his colleagues still want to see whether there may be some cognitive effects over a longer time period, so they plan to continue studying this group of older adults to learn whether exercise and mindfulness might help prevent future cognitive declines. In this study, however, the practices did not boost cognitive function.

“So many older adults are concerned about memory,” said senior author Julie Wetherell, PhD, a professor of psychiatry at UC San Diego. “It’s important for studies like ours to develop and test behavioral interventions to try to provide them with neuroprotection and stress reduction as well as general health benefits.”

The researchers studied 585 adults ages 65 through 84. None had been diagnosed with dementia, but all had concerns about minor memory problems and other age-related cognitive declines.

“Minor memory problems often are considered a normal part of aging, but it’s also normal for people to become concerned when they notice these issues,” said Lenze, who also directs Washington University’s Healthy Mind Lab. “Our lab’s principal aim is to help older people remain healthy by focusing on maintaining their mental and cognitive health as they age, and we were eager to see whether exercise and mindfulness might offer a cognitive boost in the same way that they boost other aspects of health.”

All study participants were considered cognitively normal for their ages. The researchers tested them when they enrolled in the study, measuring memory and other aspects of thinking. They also conducted brain-imaging scans.

The participants were randomly assigned to one of four groups: a group in which subjects worked with trained exercise instructors; a group supervised by trained experts in the practice of mindfulness; a group that participated in regular exercise and mindfulness training; and a group that did neither, but met for occasional sessions focused on general health education topics. The researchers conducted memory tests and follow-up brain scans after six months and again after 18 months.

At six months and again at 18 months, all of the groups looked similar. All four groups performed slightly better in testing, but the researchers believe that was due to practice effects as study subjects retook tests similar to what they had taken previously. Likewise, the brain scans revealed no differences between the groups that would suggest a brain benefit of the training.

Lenze said the study’s findings don’t mean exercise or mindfulness training won’t help improve cognitive function in any older adults, only that those practices don’t appear to boost cognitive performance in healthy people without impairments.

“We aren’t saying, ‘Don’t exercise’ or, ‘Don’t practice mindfulness,’ ” Lenze explained. “But we had thought we might find a cognitive benefit in these older adults. We didn’t. On the other hand, we didn’t study whether exercise or mindfulness might benefit older adults who are impaired, due to dementia or to disorders such as depression. I don’t think we can extrapolate from the data that these practices don’t help improve cognitive function in anyone.”

Lenze said the researchers recently received funding from the

Reference: “Effects of Mindfulness Training and Exercise on Cognitive Function in Older Adults – A Randomized Clinical Trial” by Eric J. Lenze, MD; Michelle Voegtle; J. Philip Miller, AB; Beau M. Ances, MD; David A. Balota, PhD; Deanna Barch, PhD; Colin A. Depp, PhD; Breno Satler Diniz, MD, PhD; Lisa T. Eyler, PhD; Erin R. Foster, PhD; Torie R. Gettinger, PhD; Denise Head, PhD; Tamara Hershey, PhD; Samuel Klein, MD; Jeanne F. Nichols, PhD; Ginger E. Nicol, MD; Tomoyuki Nishino, MS; Bruce W. Patterson, PhD; Thomas L. Rodebaugh, PhD; Julie Schweiger; Joshua S. Shimony, MD; David R. Sinacore, PhD; Abraham Z. Snyder, MD; Susan Tate, PhD; Elizabeth W. Twamley, PhD; David Wing, MS; Gregory F. Wu, MD; Lei Yang, MPH, MSIS; Michael D. Yingling, MS and Julie Loebach Wetherell, PhD, 13 December 2022, JAMA.
DOI: 10.1001/jama.2022.21680

The study was funded with support from the National Institute on Aging, the National Center for Complementary and Integrative Health, the NIH Office of Behavioral and Social Science Research, and the McKnight Brain Research Foundation. National Institutes of Health (NIH) grant numbers: R01 AG049369, P50 MH122351, P50 HD103525, P30 DK056341 and UL1 TR000448. Additional funding provided by the Taylor Family Institute for Innovative Psychiatric Research.

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