The UC Berkeley PhD candidate in clinical science had been on other retreats where participants spent most of their time meditating. So he was surprised when he saw that the daily Plum Village retreat schedule included only 30 minutes of formal seated meditation a day.

Midway through the retreat he decided to extend one of his sessions, sitting beneath a tree for three hours. Later, he ran into a monk named Brother Treasure and told him about his practice. The monk’s response was not what he expected.

The words stuck with Susman. It led him to wonder whether an abbreviated practice that takes no more than a few breaths can make a difference in someone’s life.

Seven years later, he and his colleagues at Berkeley’s Golden Bear Sleep and Mood Research Clinic have evidence that it might. Earlier this year they published a paper online in the journal Behaviour Research and Therapy that describes how a simple 20-second self-compassion “micropractice” lowered stress levels and improved the mental health of undergraduate volunteers who did it every day for a month.

“Two of the biggest barriers people have for developing a meditation habit is having the time to do it and developing the habit of doing it regularly,” Susman said. “Micropactices are like tiny training sessions that are based on the most potent parts of therapeutic practices.”

Below, Susman describes the practice he developed for the study and explains how anyone can use it to try to feel better in less than one minute a day.

This interview has been lightly edited and condensed for length and clarity.

How do you describe the 20-second self-compassion micropractice that you studied?

The instructions we gave were to close your eyes and call to mind something about yourself that has been bothering you and making you feel unworthy, unloved or not enough and notice what arises in the body.

Then we asked people to send kindness and warmth to themselves by placing one hand over the heart and another over the belly with the energy of giving themselves a hug and notice what arises in the body now.

Next, we invited them to ask themselves, “How can I be a friend to myself in this moment?”

Finally, we told them to open their eyes when they were ready.

And doing this for 20 seconds a day really made a difference in the lives of study participants?

Yes, but it only worked for people who practiced it regularly. In our study we looked at the subset of people who practiced daily and at the whole sample of people who were given the instruction.

More frequent practice was associated with greater increase in self-compassion and a greater reduction in stress and mental health problems like symptoms of depression or anxiety compared to a control group.

What are some ways that people can send kindness and warmth to themselves?

The key phrase we used in the study was “How can I be a friend to myself in this moment?” What we meant by that is imagine you were seeing a friend or your younger self in a similar situation and you were being really caring to that friend. What would you tell them to do? How would you ask them to be?

You can also imagine yourself receiving unconditional love from someone like a mentor, a parent or a close friend. How would they relate to you in this moment of suffering? Is there a way you can give that same compassion to yourself?

Does it matter where people do this practice?

We didn’t look at that, but that’s a great question.

Why is it helpful for people to touch their stomach and chest while doing the exercise?

There has been so much work on touch and how beneficial it can be for people to receive touch, but it had not been looked at as a standalone intervention for emotional well-being in terms of people offering self-compassionate touch to themselves. I was interested in the synergy between thinking self-compassionate thoughts and doing this embodied form of self-compassionate touch. It offers two potential ways of regulating yourself.

I should also say that we told participants they could choose other forms of touch like stroking yourself on the cheeks or giving yourself a hug. What’s most important is that the method of touch supports you in feeling compassionately toward yourself.

I was surprised that the majority of students who participated in the study said they were too busy to do this 20-second practice everyday. What’s that about?

I was just joking with a friend about this, and she said that when people are stressed they can get wrapped up in feeling like they can’t take 20 seconds to pause. It might be more a mind-set than a reality, but there is more work to be done on how to help people feel like those 20 seconds are going to make a difference in their lives. We wash our hands for 20 seconds. We brush our teeth for two minutes. Why not take 20 seconds to do this?

Do you have any advice on how people can make this practice a habit?

It can be helpful to choose a cue. You can practice after morning coffee in the living room or whenever you’re feeling stressed if you can get yourself to do it then. The more specific you are in describing your cue and developing your plan the more likely you are to develop the practice into a habit.

Does this research suggest there is no reason to do a longer practice?

Most of the participants in our study were novice meditators or people who had never meditated before, so we don’t know how this would look with people who have a really dedicated meditation practice or are very experienced with meditation. Rigorous research is needed for whether shorter practices have advantages over longer practices, and for whom those advantages may be most pronounced.

By Deborah Netburn  For The LA Times

Photo by Nadezhda Moryak

Summary: 

The study demonstrates that people who listened to music with certain traits recovered faster from stress compared to those who listened to random musical notes. This research highlights the importance of focusing on audio characteristics over genres in music therapy.

Key Facts:

1. Stress-relieving songs typically fall into two categories: mellow tunes in major mode or energetic tracks in minor mode.
2. Participants in the study who listened to music with these specific traits showed quicker recovery from stress.
3. Adiasto’s research emphasizes the personal nature of music in stress relief and suggests the need for music researchers to focus on audio characteristics rather than genres.

Source: Radboud University

Feeling stressed? “Take Me Home, Country Roads,” “Nothing Else Matters” or “Baby One More Time” might calm you down again.

Psychologist and music scientist Krisna Adiasto discovered that music genre doesn’t seem to play a role in the songs we choose to recover from stress, but the songs that work do have shared characteristics. Krisna Adiasto will receive his doctorate from Radboud University on 29 January.

In a society where continuous stress can lead to cardiovascular disease, burnout, and depression, it is important to look for good stress relief. Besides meditating or going for a run, many people listen to music to relax.

“Research shows that music combined with therapy can produce good results,” says psychologist Krisna Adiasto. “But about listening to music by itself, research is unclear. Not everyone feels better after a few songs.”

Musical similarities

Adiasto and colleagues examined what kind of music helps best with stress recovery and why. The researchers used questionnaires to ask 470 participants of different nationalities about the songs that help them feel better after stress. “The answers we got were surprising,” says Adiasto.

“Looking at past research, you would think that most people would choose classical music, but the songs chosen ranged from hardstyle to classical to soundtracks to ambient music.”

A list of 1,296 songs was compiled based on the questionnaires. The researchers found that stress-relieving songs share common characteristics. Adiasto and colleagues categorize them into two groups: mellow songs in major mode, such as “Memories” by Maroon 5 and “Take Me Home, Country Roads” by John Denver, and songs in minor mode that are fairly energetic, such as “Shape of You” by Ed Sheeran and “Nothing Else Matters” by Metallica. The songs are often performed in the key of E, with a moderate tempo in 4/4 time.

Stress task

Two hundred people then participated in an online experiment in which they had to perform a stressful task. Participants then listened to 10 minutes of audio, which fell into one of three groups: researcher-selected music, which was chosen from the previous two categories, self-selected music, or random musical notes.

“People who listened to researcher-selected or self-selected music recovered faster from their feelings of stress than the group of people who listened to random musical notes,” Adiasto says.

“We believe this is because researcher-selected and self-selected music lead to cognitive distraction, which helps people recover from stress more quickly. In addition, self-selected music is associated with positive changes in emotions, which also has a beneficial effect on recovery from stress.”

Recommendations

Although the research of Adiasto and colleagues shows that listening to music by itself does influence stress recovery, Adiasto—who currently relaxes best with classical music—is cautious in making recommendations.

“Music is hugely personal. It’s possible that a song that doesn’t fit within the two categories we identified may still work very well for someone, for example because that person has very pleasant associations with that specific song.”

Adiasto says it is especially noticeable that genre has less influence than is often assumed, which is an important result of the study. He stresses the importance for music researchers to look beyond genres and focus instead on audio characteristics.

About this music and stress research news

Author: Krisna Adiasto
Source: Radboud University
Contact: Krisna Adiasto – Radboud University

Photo by Tirachard Kumtanom

Calm’s CPO shares how the company promotes mindfulness through daily meditations and company-wide mental health days.

Do you ever feel stressed at work? Of course you do. You’re only human.

In fact, almost all US employees (80%) feel at least some amount of stress on the job, and about one-half of those workers want to learn how to manage their stress, according to The American Institute of Stress.

This is where people leaders can play a key role in helping workers, said Scott Domann, chief people officer at meditation app Calm, and be “rewarded with high productivity and employee satisfaction,” he said. By creating a culture that values mindfulness, he told HR Brew he’s been able to help his roughly 300 employees strike a “strong work-rest balance” through daily meditations and company-wide mental health days.

Meditations and breaks. Two years ago, Calm started conducting twice-yearly engagement surveys, the results of which have helped shape the company’s mindfulness programs.

ByMikaela Cohen

Do you ever feel stressed at work? Of course you do. You’re only human.

In fact, almost all US employees (80%) feel at least some amount of stress on the job, and about one-half of those workers want to learn how to manage their stress, according to The American Institute of Stress.

This is where people leaders can play a key role in helping workers, said Scott Domann, chief people officer at meditation app Calm, and be “rewarded with high productivity and employee satisfaction,” he said. By creating a culture that values mindfulness, he told HR Brew he’s been able to help his roughly 300 employees strike a “strong work-rest balance” through daily meditations and company-wide mental health days.

Meditations and breaks. Two years ago, Calm started conducting twice-yearly engagement surveys, the results of which have helped shape the company’s mindfulness programs.

“It’s blocked on our calendar, so that even if you don’t join the daily call, it’s time that you don’t schedule over,” Domann said. “From a mindfulness standpoint, regardless of what you do, you get a bit of a break…and this leads back to the importance of rest, breaks, and being able to step away from your day-to-day.”

Advice for other HR teams. Domann said he has seen HR teams at other companies struggle to get employees to engage with mental health resources. That’s why he has implemented a way for employees to care for their mental health how they choose, with five mental health days to be used alongside daily meditations and breaks.

“I encourage [other HR leaders] to make sure there are unified moments where everyone at the company is doing the same thing at the same time,” Domann said. “That way, it’s not like Scott’s people team is taking a mental health day but the engineering team isn’t…so if everybody is taking that day off, then everyone has the opportunity to fully take off.”

Domann said he understands that it may be harder for people leaders whose businesses don’t revolve around mindfulness to get employees to engage with mental health initiatives. He recommended encouraging candid conversations in everyday interactions and evolving resources over time based on employee feedback.

“Talk about sleep and talk about stories around your own personal experience with mental health, whether it’s something like, you didn’t sleep well last night because you were awake until 3 in the morning,” Domann said. “It’s those opportunities to make sure that everyone can see the modeling and behavior, and [say], ‘Oh, gosh, I’m not alone.’”

Visit The American Institute of Stress

Original post HW Brew

ByMikaela Cohen

Photo by Jack Sparrow 

In this fast-paced, hectic world, most of us face a lot of tension and may be suffering from emotional and physical stress. You’ll be relieved to know that there are many natural solutions for relieving the tension in your body and lessening the stress on your mind and nervous system.

Visit The American Institute of Stress

Photo by Jacob Colvin

Original post-Citrus County Chronicle

 

 

By McFarland-Bryant

In today’s fast-paced world, it’s estimated that around 75% of adults experience moderate to high levels of stress each month, according to the American Institute of Stress. This statistic highlights the necessity of incorporating relaxation strategies into our daily lives. Relaxation is more than an indulgence; it’s a vital aspect of health and well-being, serving as an antidote to stress, reducing the risk of chronic diseases, and improving quality of life. In this comprehensive guide, we will explore the top six fun ways to relax, providing practical advice on how to effectively integrate these relaxation techniques into your daily routine.

1. Going Out to Have Fun

These activities might range from exploring a new trail in your local nature reserve, attending a live music concert, trying a new cafe with friends, to visiting a museum or art gallery. There’s a wealth of research suggesting that experiencing novel and pleasurable activities can be a potent stress reliever. This is because such experiences stimulate the release of endorphins – your body’s natural mood elevators – and suppress the production of stress hormones. Moreover, going out often means socializing, which is a well-known stress reliever. Furthermore, if none of your friends are available, or you maybe want to do something different, options like sglonelyguy escort services, or trying out a new dating app can also be fun and exciting ways to relax. Remember, the primary goal is to enjoy the activity, so choose something that makes you happy and allows you to unwind.

2. Meditation and Deep Breathing

Mindfulness practices like meditation and deep breathing have been shown to calm the mind, reduce stress, and increase relaxation. These techniques require minimal equipment or preparation, making them convenient to practice anytime and anywhere. To start meditating, find a quiet spot where you won’t be disturbed for 10-15 minutes. Sit comfortably on a cushion or chair, close your eyes, and focus on your breath. Notice each inhale and exhale without trying to control them. If your mind wanders, gently bring it back to your breath. Deep breathing can be done in a seated or lying position. Take a deep slow breath in through your nose for four seconds, hold for seven seconds, then slowly breathe out through your mouth for eight seconds.

3. Indulge in a Creative Hobby

Whether it’s painting, playing an instrument, or writing in a journal, engaging in creative hobbies can be an excellent way to relax and unwind. These activities stimulate the brain, promoting relaxation by shifting your focus away from stressors and onto something enjoyable. Creativity has also been linked to reduced levels of cortisol – the primary stress hormone – and increased production of dopamine, a neurotransmitter associated with pleasure and happiness. So pick up that guitar, grab your paintbrushes, or start writing that story you’ve always wanted to tell. Even if you don’t consider yourself a particularly creative person, trying out different hobbies can be a fun and rewarding way to relax.

4. Exercise Regularly

Engaging in regular exercise releases endorphins, which can help alleviate anxiety and improve mood. It’s important to find a form of physical activity that you enjoy, as this will make it easier to stick to a routine. Whether it’s taking a walk in nature, joining a dance class, or lifting weights at the gym, choose an activity that brings you joy and makes you feel good. Aim for at least 30 minutes of exercise each day to reap its stress-relieving benefits. For an added boost, try incorporating mindfulness techniques into your exercise routine, such as focusing on your breath and tuning in to the sensations in your body.

5. Spend Time in Nature

Spending time outdoors can help reset your mental state, reduce feelings of stress and anxiety, and promote relaxation. Nature has a calming effect on the mind, with studies showing that being in natural environments can lower blood pressure, reduce cortisol levels, and improve overall well-being. So next time you feel overwhelmed, try taking a walk in a nearby park or hiking through a forest. Take in your surroundings – the sights, smells, and sounds of nature- and let yourself unwind. For an added bonus, try pairing nature with other relaxation techniques like deep breathing or meditation.

6. Get Enough Sleep

Getting enough quality sleep is crucial for overall health and well-being, including relaxation. Lack of sleep can increase stress levels, impair cognitive function, and negatively impact mood. Make sure to prioritize getting the recommended 7-9 hours of sleep each night by establishing a regular bedtime routine and creating an environment conducive to sleep. This includes avoiding screen time before bed, keeping your bedroom dark and cool, and practicing relaxation techniques like deep breathing or meditation to help you unwind and fall asleep faster.