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Self-Care Is the Heart of
All Health Care: for Our Patients and Ourselves
James S. Gordon, MD
Founder and Director: The Center for Mind-
Body Medicine
www.cmbm.org
DIFM Webinar ~ February, 2016
Low Morale and Burnout in Health Care Professionals
Survey conducted on 1,205 physicians in 2006
Out of 1,201 respondents – Scale of 1-10 (1 – very low, 10 – very high)
– 46% rated their own overall morale as a physician working in the US healthcare as 5 or lower; 55% reported a 6 or higher
– Contrarily, 60% rated the morale of physicians they supervise or work with as a 5 or lower, and 40% as a 6 or higher
Causes of diminishing morale: – Low reimbursement rates (21.9% of respondents)
– Loss of autonomy (21.2%)
– Bureaucratic red tape (16.8%)
– Patient overload (12.1%)
– Loss of respect (11.8%)
– Medical malpractice environment (10.5%)
– However many doctors wrote that it’s a combination of all these factors affecting their morale
Bill Steiger. Doctors say morale is hurting (survey). The Physician Executive. 2006; p.6.
Low Morale and Burnout in Health Care Professionals
Results of several studies show 21-67% of mental health
workers may be experiencing high levels of burnout
Of 7,288 physicians, 45.8% reported at least1 symptom of
burnout; highest rates of burnout among physicians at front line
of care access--family medicine, general internal medicine, and
emergency medicine
67% of the 266 physicians surveyed from academic medical
hospitals reported experiencing high levels of Burnout
Morse, G., Salyers, M. P., Rollins, A. L., Monroe-DeVita, M., & Pfahler, C. (2012). Burnout in Mental Health Services: A Review
of the Problem and Its Remediation. Administration and Policy in Mental Health, 39(5), 341–352. doi:10.1007/s10488-011-0352-1 Shanafelt, T. D., Boone, S., Tan, L., Dyrbye, L. N., Sotile, W., Satele, D., ... & Oreskovich, M. R. (2012). Burnout and satisfaction with work-
life balance among US physicians relative to the general US population. Archives of internal medicine, 172(18), 1377-1385.
Glasheen JJ, Misky GJ, Reid MB, Harrison RA, Sharpe B, & Auerbach A. (2011). CAreer satisfaction and burnout in academic hospital
medicine. Archives of Internal Medicine, 171(8), 782–790. http://doi.org/10.1001/archinternmed.2011.153
CAM Therapies
Drugs, Surgery Self-Care
Current Biomedical Model New Medicine
Therapies that require a professional and also stimulate one’s
capacity for self-hearing, e.g. acupuncture, herbal medicine,
musculoskeletal manipulation, group support, etc.
Drugs, Surgery
Psycho-social
approach
Mind-Body Skills Groups Techniques
Self-Care Relaxation
Meditation
Exercise
Imagery/Self-Hypnosis
Prayer
Self-Awareness
Autogenics and Biofeedback
Nutrition
The Central Role of
Self-Care in Integrative Medicine
“Physician: Heal Thyself”
- Hippocrates
Soft Belly Breathing
The Importance of Hope
Helplessness and hopelessness are hallmarks of and
major contributors to depression, anxiety, stress,
and psychiatric disorders generally.
Hope and acting on our own behalf are powerful
antidotes
Hope begets change
The Importance of Hope
People who are hopeful generally do better and feel
better than those who are not, regardless of
biological status or physical disability.
The mental health professional is not only there to
treat but also to teach, encourage, to transform the
experience of depression from victimization by a
disease to awakening and to transforming an
imbalance.
Engagement: The Effects of Choice
Nursing Home Study
One floor was asked to take responsibility for making choices in their living environment and for making their complaints known to staff.
Control group was told that the staff were taking full responsibility for their satisfaction.
Participants selected furnishings, decorations, engaged in menu planning, and cared for plants, etc.
Decision making, active participants showed significant increase in activity, happiness and longevity. Control group became more debilitated in just 3 weeks.
Langer EJ, Rodin J. The effects of choice and enhanced personal responsibility for the aged: a field experiment in an institutional
setting. Journal of Personality and Social Psychology. 1976; 34:191-198.
Challenge, Commitment, and Control
Personality and Illness Study
Executives completed stress and illness questionnaires to
determine if they were either high stress/low illness or high
stress/high illness.
Three months later, a second set of questionnaires containing
several personality tests were sent to the executives.
This study found that high/stress low illness executives show,
by comparison with high stress/high illness executives, more
hardiness, that is, have a stronger commitment to self, an
attitude of vigorousness towards the environment, a sense of
meaningfulness, and an internal locus of control
Kobasa SC. Stressful life events, personality, and health: an inquiry into hardiness. Journal of Personality and
Social Psychology. 1979; 37:1-11.
The Central Role of
Self-Care
We cannot teach self-care to
others if we do not practice
it ourselves
The Central Role of
Self-Care
Everything that occurs on a mental or
emotional level affects the body, and
vice versa.
Mental health and physical health are
best understood as inextricable.
Self-Care is the
Heart of Health Care
Self-awareness and
self-expression
Relaxation
Autogenics and biofeedback
Meditation
• Journals and narratives
• Drawings
• Movement and dance
• Concentrative
• Awareness
• Expressive
Self Care is the
Heart of Health Care
Imagery/self-hypnosis
Exercise
Nutrition
Prayer
• Improved mood
• Enhanced immunity
• Reduced symptoms
• Increased longevity/decreased risk
of cancer and heart disease
The Central Role of
Self-Care
Self Awareness is or can be crucial to self-
care just as it is in psychotherapy. It’s
hard to know what to do if you don’t
know what’s happening or why. And once
you know you can move ahead.
7 Pillars: Self-Care A. Self-Expression
Expressive Writing
Not speaking of traumatic events is associated with
long- term stress and disease
After writing about the traumatic event over four days,
students confronting the experience showed significant
improvement in subjective distress and immune
function, and a decrease in health center visits
Those who held back less and disclosed more showed
the greatest improvement in immune function
Pennebaker, J.W.,& Beall, S. Confronting a traumatic event: toward an understanding of inhibition and disease. Journal
of Abnormal Psychology. 1986. 95, 274‐281.
7 Pillars: Self-Care A. Self-Expression
Written Expression For Physical Health
Group 1: disclosed personal traumatic experience via body movements for 10 minutes/day for 3 consecutive days & then wrote about it for 10 minutes
Group 2: Danced but did not write about trauma
Group 3: Engaged in routine exercise program
Results: over 3 month period, members of all groups reported that they felt happier and healthier
– Only Group 1 showed better physical health and improved grade average
Conclusion: Combining movement and written expression is superior to movement alone
Krants AM & Pennebaker JW. Expressive Dance, Writing, Trauma, and Health: When Words Have a Body. Whole Person Healthcare 3 (2007):201-29.
7 Pillars: Self-Care A. Self-Expression
Mindfulness-Based Art Therapy 42 women with cancer diagnosis randomized to 5 week
art therapy treatment group or wait-list control group
Each session was led by one of two trained art therapists. The aim of the intervention was to – 1) offer time and space for expression and reflection
– 2) give support in the process of restoring body image
– 3) reduce stress and supporting agency 6 months after the start of radiotherapy treatment
women who participated in the individual art therapy sessions significantly improved their overall QoL and general health compared with the control group
SVENSK, A.-C., ÖSTER, I., THYME, K. E., MAGNUSSON, E., SJÖDIN, M., EISEMANN, M., … LINDH, J. (2009). Art
therapy improves experienced quality of life among women undergoing treatment for breast cancer: a randomized controlled study.
European Journal of Cancer Care, 18(1), 69–77.
Relaxation
Relaxation is our
Birthright
7 Pillars: Self-Care B. Relaxation
Relaxation Techniques for Anxiety
Meta analysis of 27 RCT studies showed that relaxation techniques (Jacobson’s progressive muscular relaxation, autogenic training, “applied relaxation” and meditation) were all significantly and consistently effective in reducing anxiety
In general both concentrative and mindfulness meditation proved superior to other relaxation techniques
Manzoni, GM., Pagnini, F., Castelnuovo, G., Molinari, E. relaxation training for anxiety: a ten-years systematic review
with meta-analysis. BMC Psych. 2008;8:41.
Biofeedback Approach to relaxation and self-
regulation
– Reduce autonomic nervous system arousal
– Manages stress
– Supports and facilitates the natural self-
healing mechanisms
– Reduced anxiety and depression in cancer
patients
7 Pillars: Self-Care
C. Biofeedback
Used In Conjunction With Other Forms of Therapies
Biofeedback, when used in conjunction with other forms of relaxation therapies such as music, autogenic and imagery training, significantly improved physiological functions including respiratory and heart rate and athletic performance in a professional speed skating team.
The integration of mental skills (e.g., relaxation, imagery, self-talk, focus, breathing, reaction time readiness, music relaxation) and biofeedback self-regulation may have improved athletes performance for the World Cup competitions and the 2010 Vancouver Olympic Games
Beauchamp, M. K., Harvey, R. H., & Beauchamp, P. H. (2012). An integrated biofeedback and psychological skills training
program for Canada’s Olympic short-track speed skating team. Journal of Clinical Sport Psychology, 6(1), 67.
7 Pillars: Self-Care
C. Biofeedback With Autogenic Training for Migraine
Migraine patients had high levels of anxiety and depression. Negative mood states such as anxiety and depression were related to physical complaints and headache.
The anxiety and depression scores in the migraine patients were reduced after 4 weeks of biofeedback treatment with autogenic training as compared to control (which received no active treatment, except simple biofeedback measurements)
>50% reduction in headache scores in treatment group vs. monitored group
Kang EH. Effect of biofeedback-assisted autogenic training on headache activity and mood states in korean female
migraine patients. J Korean Med Sci. 2008 Oct; 24(5):936-40.
7 Pillars: Self-Care
C. Biofeedback Other Kinds of Biofeedback
Heart Rate Variability Biofeedback (HRV-BF)
– 154 patients with coronary artery disease exhibited
restoration of cardiac autonomic balance and decreased
hostility following HRV-BF
Neurofeedback (NF)
– The results indicate that NF effectively reduced
inattention symptoms on ADHD scales and reaction time
in neuropsychological tests among children with ADHD
Lin, I. M., Fan, S. Y., Lu, H. C., Lin, T. H., Chu, C. S., Kuo, H. F., ... & Lu, Y. H. (2015). Randomized controlled trial of heart rate
variability biofeedback in cardiac autonomic and hostility among patients with coronary artery disease.Behaviour research and
therapy, 70, 38-46.
Bakhshayesh, A. R., Hänsch, S., Wyschkon, A., Rezai, M. J., & Esser, G. (2011). Neurofeedback in ADHD: a single-blind randomized
controlled trial.European child & adolescent psychiatry, 20(9), 481-491.
Meditation in Clinical Practice…
and Life
1. Meditation is the Heart of Medicine and
of Self-Care
• Specific therapeutic benefits:
Decreased stress, lowered blood pressure and blood
sugar,
improved mood, enhanced immunity, etc.
2. Meditation Transforms Us
• Meditation enlarges our perspective, allows us to see the
world and ourselves more clearly, less judgmentally, and
more compassionately.
7 Pillars: Self-Care
229 women after surgery, chemotherapy, and radiotherapy for
breast cancer. were randomly assigned to the 8-week
mindfulness-based stress reduction (MBSR) program or
standard care
Results showed decreased anxiety, anger, depression,
confusion and overall symptoms of stress
MSBR improved mood, breast- and endocrine-related quality
of life, and well-being more effectively than standard care in
women with stage 0 to III breast cancer, and these results
persisted at three months.
Hoffman, C. J., Ersser, S. J., Hopkinson, J. B., Nicholls, P. G., Harrington, J. E., & Thomas, P. W. (2012). Effectiveness of mindfulness-based stress
reduction in mood, breast-and endocrine-related quality of life, and well-being in stage 0 to III breast cancer: a randomized, controlled trial. Journal of
Clinical Oncology, 30(12), 1335–1342.
D. Meditation Mindfulness-Based Stress Reduction in Cancer Patients
7 Pillars: Self-Care
Treatment: 8-week Mindfulness-Based Stress Reduction (MBSR)
Program
Magnetic resonance images taken of treatment and control groups’
brain structure 2 weeks before and after the MBSR program
Results: analysis of MR images found increased grey-matter density in
hippocampus, important for learning and memory, and in structures
associated with self-awareness, compassion, and introspection &
decreased grey-matter density in amygdala
– Participants reported reductions in stress while none of these changes seen in control
group
Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (n.d.). Mindfulness practice
leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43.
http://doi.org/10.1016/j.pscychresns.2010.08.006
D. Meditation Changes Brain Structure
Meditation
Concentrative
Awareness
Expressive
Meditation Changes Our Brain Anatomy
Areas of increased thickness in red: insula,
Brodmann area (BA) 9/10, somatosensory
cortex, auditory cortex.
Lazar, S.W., Kerr, C.E., Wasserman, R.H., Gray, J.R., Greve, D.N., Treadway, M.T., McGarvey, M., Quinn,
B.T., Dusek, J.A., Benson, H., Rauch, S.L., Moore, C.I., Fischl, B. Meditation experience is associated with
increased cortical thickness. Neuroreport. 2005 Nov; 16(17): 1893-97
Cortical Thickness
The brains of typical western meditation practitioners (about 2-6 hours weekly) were compared to those with no experience of meditation
Brain regions associated with attention, interoception (perception of internal sensation) and sensory processing were thicker in the meditation group
Among those who meditate cortical thickness increased with years of meditation
Lazar, S.W., Kerr, C.E., Wasserman, R.H., Gray, J.R., Greve, D.N., Treadway, M.T., McGarvey, M., Quinn,
B.T., Dusek, J.A., Benson, H., Rauch, S.L., Moore, C.I., Fischl, B. Meditation experience is associated with
increased cortical thickness. Neuroreport. 2005 Nov; 16(17): 1893-97
Cortical Thickness
Neuro-imaging quantified white matter integrity in the brains of 46 experienced meditators compared with 46 matched meditation-naive volunteers.
Meditators showed greater cortical thickness in the anterior regions of the brain, located in frontal and temporal areas and thinner cortical thickness of brain regions in the lateral and medial parietal areas
These adaptations are involved with enhanced
– control and execution of voluntary motor functions
– emotional regulation (critical for social adaptation)
– egocentric processing of one’s own body’s in spatial context
– cognitive functions such as improved attention and self-perception
Kang, D.-H., Jo, H. J., Jung, W. H., Kim, S. H., Jung, Y.-H., Choi, C.-H., … Kwon, J. S. (2013). The effect of
meditation on brain structure: cortical thickness mapping and diffusion tensor imaging. Social Cognitive and
Affective Neuroscience, 8(1), 27–33.
Meditation Increases Brain Matter
Density in Specific Regions
A longitudinal study analyzed the brains of meditation-naive participants before and after an 8-week Mindfulness-Based Stress Reduction course.
Results showed significantly increased gray matter concentration in regions involved in learning and memory processes, emotion regulation, and perspective taking:
– Left Hippocampus
– Posterior Cingulate Cortex
– Temporo-parietal Junction
– Cerebellum
Hölzel, B.K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S.M., Gard, T., Lazar, S.W. Mindfulness
practice leads to increases in regional brain gray matter density. Psychiatry Res. 2011 Jan;191(1):36-43.
Meditation Increases Brain Matter
Density in Specific Regions
Gray matter concentration in the left hippocampus.
Meditation’s Effect on Genetic Expression
Researchers tracked men with low risk prostate cancer who had opted-out of conventional treatment and instead chosen an intensive 3-month lifestyle and nutritional program
Treatment: 60 minutes of stress management included yoga, breathing, meditation, imagery and progressive relaxation; a low fat, plant based diet
Results:
– Improvements in weight, abdominal obesity, BP, and lipid profile
– Patients reported significant reduction in psychological distress
– Down-regulation of a set of RAS family oncogenes, some of which may be normally increased in tumor tissues
– Significant modulation of biological processes that have critical roles in tumorigenesis, including protein metabolism and modification, intracellular protein traffic, and protein phosphorylation
Ornish, D., et. al. Changes in prostate gene expression in men undergoing an intensive nutrition and
lifestyle intervention. PNAS. 2008 Jun;105(24): 8369-74
Imagery is…
The dominant language of the unconscious
mind
A vital source of information and
inspiration
“The beat beneath the music”
Imagery is…
A place where Mind-Body-Spirit Therapies
interact
– Hypnosis
– Biofeedback
– Meditation
– Psychotherapy
– Prayer
Imagery is…
the communication mechanism between
perception, emotion, and
bodily change
(Achterberg, 1985)
Types of Imagery
Feeling State Imagery – Imagery that changes one’s
mood or emotional state in a very broad way
End State Imagery – Imagery that highlights concrete
goals one is striving for
Biologically Correct Imagery – Imagery that focuses
on what is actually occurring microscopically in the
cells and organs of the body
(Naparstek, 1994)
Types of Imagery (cont.)
Metaphoric Imagery – Imagery that uses
symbols to describe what is happening
psychologically in the body.
Spiritual Imagery – Imagery that allows for a
connection with a source that is greater than
oneself that can enhance one’s awareness of
inner wisdom and strength
(Naparstek, 1994)
Guided Imagery
Clinical Implications:
– Physiological relaxation
– Stress reduction
– Mood modulation
– Encouraging active participation in own
care
– Empowerment
– Discovering meaning/insight into illness
– Enhancing self-awareness
7 Pillars: Self-Care
13 RCT studies on cancer patients’ (n = 1357) response to
guided imagery and hypnosis in women with breast cancer,
breast cancer survivors, and in women undergoing diagnostic
breast biopsy.
Results: This systematic review found promising evidence for
the effectiveness of hypnosis in breast cancer care.
– In women undergoing diagnostic breast biopsy (3 RCTs), hypnosis
positively influenced pain and distress
– 1 RCT on breast cancer surgery found effects of hypnosis on pain, distress,
fatigue, and nausea.
– For women undergoing radiotherapy (3 RCTs), hypnosis combined with
cognitive-behavioral therapy improved distress and fatigue.
– 3 RCTs on women with and without a history of breast cancer experiencing
hot flashes, hypnosis improved hot flashes and distress.
– Three RCTs on women with metastatic breast cancer found effects on
pain and distress
Cramer, H., Lauche, R., Paul, A., Langhorst, J., Kümmel, S., & Dobos, G. J. (2014). Hypnosis in Breast Cancer Care A Systematic Review of Randomized
Controlled Trials. Integrative Cancer Therapies, 1534735414550035.
E. Imagery and Self-Hypnosis Systematic Review of Effect on Cancer
Exercise
Aside from the presence of a
sympathetic and knowledgeable
other person—exercise is probably
the single best treatment for
depression and may be as important
for anxiety.
Exercise and Depression
By itself, exercise is as effective as any known
treatment for depression.
Exercise should always be a significant part of
any integrative approach.
• Nabkasorn C, N Miyai, A Sootmongkol, S Junprasert, H Yamamoto, M Arita, K Miyashita. Effects of physical
exercise on depression, neuroendocrine stress hormones, and physiological fitness in adolescent females with
depressive symptoms. Euro J Pub Health 2006;16(2):179-84.
• Blumenthal, JA, et al. Effects of exercise training on older patients with major depression. Arch Intern Med
1999;159(19):2349-56.
• Babyak M, et al. Exercise treatment for major depression: maintenance of therapeutic benefit at 10 months.
Psychosom Med 2000;62(5):633-38.
Exercise alters brain chemistry, increasing
serotonin, norepinephrine, and endorphin
levels.
• Soares, J., M.G. Naffah-Mazzacoratti, and E.A. Cavalheiro, Increased serotonin levels in physically trained
men. Braz J Med Biol Res, 1994. 27(7): p. 1635-8.
• Carr, D.B., et al., Physical conditioning facilitates the exercise-induced secretion of beta-endorphin and beta-
lipotropin in women. N Engl J Med, 1981. 305(10): p. 560-3
Exercise and Depression
Exercise and Depression
Exercise may promote neurogenesis.
• Rhodes, J.S., et al., Exercise increases hippocampal neurogenesis to high levels but does not improve spatial
learning in mice bred for increased voluntary wheel running. Behav Neurosci, 2003. 117(5): p. 1006-16.
• van Praag, H., G. Kempermann, and F.H. Gage, Running increases cell proliferation and neurogenesis in the
adult mouse dentate gyrus. Nat Neurosci, 1999. 2(3): p. 266-70.
• van Praag, H., et al., Exercise enhances learning and hippocampal neurogenesis in aged mice. J Neurosci,
2005. 25(38): p. 8680-5.
7 Pillars: Self-Care
F. Exercise Depression
In a longitudinal study of over 9000 people,
regular physical activity was associated with a
reduced likelihood of depressive symptoms at
follow-up (Da Silva et al., 2012)
Mechanisms for the protective factor of exercise on depression have been studied
Lopresti, A. L., Hood, S. D., & Drummond, P. D. (2013). A review of lifestyle factors that contribute to important pathways associated
with major depression: Diet, sleep and exercise. Journal of Affective Disorders, 148(1), 12–27. http://doi.org/10.1016/j.jad.2013.01.014
7 Pillars: Self-Care F. Exercise
Depression in Older Adults
At 10 weeks a significantly higher proportion of the
exercise group (55% v. 33%) experienced a greater
than 30% decline in depressive rating scale as
compared to those in the health education classes
Mather et al. Effects of Exercise on Depressive Symptoms in Older Adults with Poorly Responsive Depressive Disorder:
Randomized Controlled Trial. British Journal of Psychiatry. 2002;180:411-415
7 Pillars: Self-Care
F. Exercise
Yoga and PTSD
64 women with chronic, treatment-resistant
PTSD randomly assigned to two groups:
trauma-informed yoga or supportive
women’s health education
Results showed yoga significantly reduced
PTSD symptomatology, comparable to
psychotherapeutic/psychopharmacologic
approaches
van der Kolk, BA, Stone L, West J, Rhodes A, Emerson D, Suvak M, Spinazzola J. Yoga as an adjunctive treatment for
posttraumatic stress disorder: a randomized controlled trial. Journal of Clinical Psychiatry. Jun 2014; 75(6):559-96.
7 Pillars: Self-Care F. Exercise
Tai Chi Based on Forty studies, totaling 3817 subjects, Tai Chi appears to be associated
with improvements in psychological well-being including reduced stress, anxiety, depression and mood disturbance, and increased self-esteem
Wang, F., Lee, E.-K. O., Wu, T., Benson, H., Fricchione, G., Wang, W., & Yeung, A. S. (2014). The effects of Tai Chi on depression,
anxiety, and psychological well-being: a systematic review and meta-analysis. International Journal of Behavioral Medicine, 21(4),
605–617.
Tai chi, also called taiji or tai chi chuan,
is a form
of mind–body exercise that originated
from China. It combines
Chinese martial arts and meditative
movements that
promote balance and healing of the mind
and body, involving
a series of slowly performed, dance-like
postures that flow
into one another.
Nutrition
A crit ical element in
psychological health
and prevention and
treatment of chronic
i l lness
Nutrition
Hunter-gatherers 10,000 years ago
Increased caloric demand due to physically
vigorous lifestyle
Genetic make-up today is virtually unchanged
Typical diet consisted of wild game proteins
(30% of diet), nuts, fruits, legumes, and grains
Eaton, S, Konner, M. Paleolithic nutrition. A consideration of its nature and current implications. N Engl J Med.
1985;312(5):283-289.
Paleolithic Diet
Nutrition
Paleolithic Diet Wild protein source is lean 12% fat content and far less influential
in raising serum cholesterol as compared with high-fat
domesticated sources today
Low sodium-to-potassium ratio is now inverted. Was
768mg:10,500mg/dl and now average 4000mg:2500mg/dl
Just minimal sodium increases above 768mg are required to cause
a high frequency of hypertension in populations
Much higher fiber intake 100mg/dl as compared to 20g/dl today.
High fiber favorably affected lipid metabolism
Nutrition
Changes in Human Diets with Intensified Agriculture, Cooking,
and Food Processing
Increased Glycemic Load
Decrease in Omega 3 Fatty Acid Composition
Loss of Micro-nutrient Density
Shift in Acid-Base Balance to Chronic Acid Load
Inverted Sodium-Potassium Ratio
Dramatic Drop in Fiber Content
Cordain et al. Origins and evolution of the western diet: health implications for the 21st century. Am J Clin Nutr
2005;81:341-54.
Paleolithic Diet
Nutrition
Paleolithic Diet
Current Clinical Implications
Participants consumed a paleolithic type diet comprised of lean meat, fruits, vegetables and nuts, and excluded non-paleolithic type foods, such as cereal grains, dairy or legumes, for 10 days.
Even short-term consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans.
Meditate on the implications. Share the information.
Frassetto et al. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J
Clin Nutr. 2009 Aug;63(8):947-55. 2009 Feb 11.
Nutrition
Changes in Our Diet that Trigger Inflammation
Sugar – refined grain flours, processed – high
glycemic foods with high “carbohydrate
density.”
Increased O-6/O-3 EFA intake
Food sensitivities such as gluten, dairy
Not enough vegetables, fruit, fiber
GMO and foods contaminated with
environmental toxins such as game fish
(mercury), non-organic fruits and vegetables
with pesticide residues, BPA in plastics
The Spiritual Dimension
Can be seen as an aspect of life but it is better
understood as that which gives our lives their
fullest meaning and their greatest energy.
The spiritual is not separate from, but
intrinsic to who we are…
…and we forget
Spirituality is not Religion.
Religion is the name we give to the ways we
organize our spiritual practices and our beliefs
about the spiritual.
When religion is alive and vital it is the spirit
or
spirituality which enlivens it.
Spirituality is intimately connected with
healing in China and India, in Judaism,
Islam, Christianity, and Buddhism, and
among indigenous people.
The Spirit gives life and renews life.
Every aspect of our work is spiritual…
…how we are with ourselves and others,
and with nature,
which allows us to breathe.
Spiritual Practice & Prayer
Religion & Depression
Effect of religious belief relates to speed of
remission of clinical depression in hospitalized
older patients
94 depressed patients were followed every 12
weeks for 48 weeks
Intrinsic religiosity was significantly and
independently related to time of remission but
church attendance and private religious activities
were not
For every 10 point increase in intrinsic religiosity
there was a 70% increase in speed of remission
Koenig HG, George LK, Peterson BL. Religiosity and remission from depression in medically ill older patients. American
Journal of Psychiatry. 1998; 155: 536-42.
Mind-Body Skills Groups Principles
• Meditative
• Safe Place
• Respect
• Educational
• Staying in the moment
• Leader as teacher and real person
• Power of each person to know him/herself
• Power of each person to care for him/herself
• Mutual—we are all mirrors for one another
• Group as growth organism
• Balance of structure and flexibility.
Our Model Mind-Body Skills Groups
• 8-10 people
• 10 sessions - 2 hours each
Small group format - highly structured
Integrates well with existing systems
Mind-body approaches - experiential
• biofeedback, meditation,
guided imagery, yoga
Educational vs. Medical
Group Support
Psychological Self-Care
Self-Expression
• Words, drawings, movement
CMBM Model • Engages people in actively helping themselves
Focuses on strengths and capacity for self-reliance
rather than psychopathology
• Optimism rather than past trauma
• Builds resiliency and recovery
• Group format naturally reproduces camaraderie
• Interfaces well with therapeutic and educational
approaches
• Integrates well within existing structures: clinics,
hospitals, community group
Mind-Body Skills Groups
provide perhaps the most
effective and most acceptable
way to deal with population
wide psychological trauma.
It’s Not What’s Prescribed…
It’s What You Do and
How You Do It!
It’s Not What’s Prescribed—
It’s What You Do and How You Do It!
Cunningham AJ, Phillips C, Lockwood GA, Hedley DW, Edmonds CV.
Association of involvement in psychological self-regulation with
longer survival in patients with metastatic cancer: an exploratory
study. Adv Mind Body Med 2000; 16(4):276-287.
Cunningham, AJ. Group psychological therapy: an integral part of care
for cancer patients. Integrative Cancer Therapies 2002; 1(1):67-
75.
Cunningham AJ, Edmonds CV, Phillips C, Soots KI, Hedley D, Lockwood
GA. A prospective, longitudinal study of the relationship of
psychological work to duration of survival in patients with
metastatic cancer. Psychooncology 2000; 9(4):323-339.
It’s Not What’s Prescribed—
It’s What You Do and How You Do It!
Gordon, JS, Staples, J, Blyta, A & Bytyqi, M. (2004)Treatment of
Posttraumatic Stress Disorder in Postwar Kosovo High School
Students Using Mind-Body Skills Groups: a Pilot Study. Journal of
Traumatic Stress, 17(2);143-147.
Gordon, James S. Staples Julie K, Blyta Afrim, Bytyqi Murat, Wilson Amy
T. Treatment of Posttraumatic Stress Disorder in Postwar Kosovar
Adolescents Using Mind-Body Skills Groups: A Randomized
Controlled Trial. Journal of Clinical Psychiatry, 2008 Sep;69 (9):1469-76.
It’s Not What’s Prescribed—
It’s What You Do and How You Do It!
Ornish D et al. Intensive Lifestyle Changes May Affect the Progression of Prostate Cancer. The
Journal of Urology. 2005; 174(3): 1065-1070.
Staples, Julie K. and James S. Gordon. "Effectiveness of a Mind-Body Skills Training Program for
Healthcare Professionals." Alternative Therapies in Health and Medicine. 11.4. (2005): 36-41.
Saunders, P. A., Tractenberg, R. E., Chaterji, R., Amri, H., Harazduk, N., Gordon, J. S., Lumpkin,
M., & Haramati, A.. Promoting self-awareness and reflection through an experiential Mind-
Body Skills course for first year medical students. Medical Teacher. 2007, 29: 1-6.
Staples, J.K., Abdel Atti, J.A., Gordon, J.S., (2011). Mind-Body Skills Groups for Posttraumatic
Stress Disorder and Depression Symptoms in Palestinian Children and Adolescents in Gaza.
International Journal of Stress Management. 18(3) 246-262
“Stress Biomarkers in Medical Students Participating in a Mind-
Body Medicine Skills Program”
Georgetown Medical Students enrolled in Mind Body Skills Group
were tested for biomarkers of stress. Compared to control, they
displayed:
Significant reduction in Salivary Cortisol Levels
Lower levels of exam-time stress measures
Decreased dehydroepiandrosterone-sulfate levels (DHEA-S)
Decreased testosterone levels
Maclaughlin, B.W., Wang, D., Noone, A.M., Liu, N., Harazduk, N., Lumpkin, M., Haramati, A., Saunders,
P., Dutton, M., Amri, H. Stress biomarkers in medical students participating in a mind body medicine skills
program. Evid Based Complement Alternat Med. 2011;2011:950461
Mind-body skills groups for medical
students Paper describes the Mind-Body Skills Groups
model designed by CMBM and surveys its use in
15 medical schools
Published research demonstrates Mind-Body Skills
groups model’s effectiveness in reducing stress in
medical students, enhancing students’ experience
of medical education, and in helping them look
forward more confidently and hopefully to
becoming physicians
Gordon JS. Mind-body skills groups for medical students: reducing stress, enhancing commitment, and
promoting patient-centered care. BMC Medical Education. 2014. 14:198.
Mind-Body Skills Groups & PTSD
in Postwar Kosovar Adolescents 82 high school students met criteria for PTSD
measured by Harvard Trauma Questionnaire
Program conducted by teachers in an
educational, supportive small group setting and
included meditation, guided imagery,
breathing techniques, biofeedback, and self-
expression through words, drawings, and
movement
Results: students having symptoms indicating
PTSD was significantly reduced from 100% to
18%; reduction in symptoms maintained at 3
month follow-up
Gordon JS, Staples JK, Blyta A, Bytyqi M, Wilson AT. Treatment of Posttraumatic Stress Disorder in Postwar
Kosovar Adolescents Using Mind-Body Skills Groups: A Randomized Controlled Trial. Journal of Clinical
Psychiatry. 2008. 69(9):1469-76.
Mind-Body Skills Groups & PTSD in Gaza’s Children
500 children participated in mind-body skills groups
Prior to program, 26% of children had PTSD symptoms
56% of those qualifying as having PTSD also qualified as having depression using Children’s Depression Inventory
PTSD symptom scores were significantly decreased following the program (by 56%); improvement partially maintained at 7 month follow-up with a 39% decrease in scores compared to baseline
Depression scores significantly decreased following program (29%); improvement partially maintained at 7 month follow-up with a 20% decrease in scores compared to baseline
Children felt more hopeful about their future and their lives –statistically significant decrease in hopelessness scores (28% decrease); improvement fully maintained at follow-up
Staples JK, Abdel Atti JA, Gordon JS. Mind-body skills groups for posttraumatic stress disorder and
depression symptoms in Palestinian children and adolescents in Gaza. International Journal of Stress
Management. 2011;18(3):246-62.
Many different kinds of people can lead
these groups, so long as they are highly
motivated, intelligent, self-aware,
courageous, aware of their limitations, and
willing to work collaboratively and in
supervision with others.
“The Center for Mind-Body Medicine’s program…is
the most comprehensive of all [treatments], giving
participants a variety of different strategies to choose
from: breathing, meditation, guided visual imagery, bio-
feedback, self-awareness, dance, self-expression,
drawing. And it is the one with the strongest evidence
that it works to cure PTSD.”
The New York Times, Sept 26, 2012
Conclusions
This work begins with us and
continues with us.
CMBM Uses the “Unstuck” Approach to
Trauma
Unstuck: Your Guide to the Seven Stage Journey Out of
Depression
Shows you how to reduce your stress, break-up fixed
patterns by engaging the body and mind, and utilize your
innate wisdom to facilitate creative solutions and promote
growth and healing.
Video on CBS 60 Minutes – “The lessons of War” -
http://cmbm.org/cmbm-stories/stories/cbs-gaza/
Upcoming Programs
Mind-Body Medicine PTP
– PORTLAND, October 14 –
18, 2016
Upcoming Trainings
Mind, Mood, and Food
Kripalu Center for Yoga &
Health
Stockbridge, MA, March
10 – 13, 2016
Food As Medicine
PORTLAND, OR
June 2 – 5, 2016