Effects of mindfulness training on daily stress response in college students: Ecological momentary assessment of a randomized controlled trial.

OBJECTIVE: Mindfulness training has been shown to reduce rates of depression, anxiety and perceived stress, but its impact on stress and emotion regulation in real-world settings in the college-aged population is unknown. This study examines the effect of an 8-session long mindfulness training on first-year college students' daily experiences of stress and emotion regulation. METHODS: Fifty-two first-year students were randomized to the mindfulness training or the waitlist-control group during the fall academic semester. Before, during and after the trial, students completed 10-days of ecological momentary assessments (EMA), reporting on family and school or work stress, negative emotion, rumination, and interference by unwanted thoughts and emotions up to four times a day. Multilevel regression analysis compared levels of momentary stress and emotion regulation difficulties, as well as the strength of the moment-level association between stress and emotion regulation, by intervention condition, before, during and after the trial. RESULTS: Controls showed an exacerbation of family stress related negative emotion, rumination and interference, across the fall semester. However, intervention youth showed stable levels of emotion regulation responses to family stress across the semester. Emotion regulation responses to school or work stress did not differ by intervention condition. CONCLUSIONS: Mindfulness training helps to prevent the depletion of emotion regulation capacity in this sample of relatively healthy first-year college students. EMAs allow the assessment of emotion regulation in the context of naturally occurring stress, and enhances the specificity and external validity of evaluations of psychological interventions.

Mind-Body and Psychosocial Interventions May Similarly Affect Heart Rate Variability Patterns in Cancer Recovery: Implications for a Mechanism of Symptom Improvement.

BACKGROUND: Advancements in early detection and treatment of cancer have led to increased survival rates and greater need to identify effective supportive care options for resolving symptoms of survivorship. Many non-pharmacological approaches to symptom management during and after cancer treatment involve emotional self-regulation as a central strategy for improving well-being. Identifying commonalities among these strategies' mechanisms of action may facilitate understanding of what might be useful for optimizing intervention effects. Heart rate variability (HRV) parameters are indicative of improved autonomic nervous system (ANS) balance and resiliency and reduced emotional distress and are thus identified as a mechanism to discuss as a marker of potential for intervention efficacy and a target for optimization. METHODS: HRV data from 2 studies, 1 examining a mind-body intervention and 1 examining a psychosocial intervention, are presented as a point of discussion about preliminary associations between the interventions, change in HRV, and emotional distress reduction. RESULTS: HRV significantly decreased in sympathetic activity in response to a mind-body intervention (Qigong/Tai Chi), and increased vagal tone in response to a psychosocial (storytelling) intervention. In both, these changes in HRV parameters were associated with improved emotional states. CONCLUSION: Our preliminary data suggest that HRV may serve as an important marker of underlying changes that mediate emotional regulation; this observation deserves further investigation. If identified as a worthy target, focusing on interventions that improve HRV within the context of interventions for cancer patients may be important to key outcomes and clinical practice.

The Daily Influences of Yoga on Relational Outcomes Off of the Mat.

BACKGROUND: Despite the wide array of health benefits that have been evidenced with yoga, a clear gap exists examining how yoga impacts connections with oneself and to others. AIMS: The objectives of the present study were twofold: (1) to describe the day-to-day (in)variability in daily yoga practice and relational outcomes and (2) to examine the direct and indirect effects of yoga practice on relational outcomes. METHODS: Community-dwelling yoga practitioners (n = 104, age range: 18-76 years) with a yoga practice of at least once a week were recruited for a 21-day daily diary study. Practitioners were asked to complete daily Internet surveys at the end of the day which included questions with respect to one's yoga practice and relational domains (i.e., mindfulness, [self-]compassion, and social connectedness). RESULTS: Multilevel analyses revealed yoga and relational outcomes to be dynamic phenomena, indicated by substantial variation (intraclass correlations = 0.34-0.48) at the within-person level. On days when an individual practiced more yoga than their usual, greater mindfulness (b = 2.93, standard error [SE] = 0.39, P < 0.05) and self-compassion (b = 1.45, SE = 0.46, P < 0.05) were also reported. 1-1-1 multilevel mediation models demonstrated that yoga has an indirect effect on both compassion and social connectedness through increases in mindfulness at the within- and between-person levels. In models testing self-compassion as the mediator, the indirect effect of daily yoga practice on compassion was significant, although limited to the within-person level. CONCLUSIONS: These findings suggest that a routine yoga practice could positively impact how a practitioner relates to theirselves and to others, both on a day-to-day basis, and with accumulated practice.

The impact of trait mindfulness on relational outcomes in novice yoga practitioners participating in an academic yoga course.

OBJECTIVE: This study examined the role of dispositional mindfulness in impacting the relational benefits of yoga in novice practitioners in an undergraduate academic yoga course. PARTICIPANTS: 21 college students enrolled in a yoga course throughout a 15-week academic semester (January-April 2016). METHODS: Participants attended lab assessments at the beginning and end of the semester and were asked to complete eight consecutive Internet-based daily surveys across six separate bursts, yielding 48 data points for each participant. RESULTS: Multivariate time-series analyses revealed within-person subgroup differences such that in general, those in the high trait mindfulness group gleaned benefits from yoga practice with respect to relational outcomes. CONCLUSIONS: This study demonstrated trait mindfulness impacts relational outcomes in novice yoga practitioners, suggesting those low in trait mindfulness may not garner immediate relational benefits from yoga and could benefit from additional strategies to bolster against any negative influences of initiating yoga practice.

"Yoga resets my inner peace barometer": A qualitative study illuminating the pathways of how yoga impacts one's relationship to oneself and to others.

OBJECTIVES: The purpose of this qualitative study was twofold: (1) to better understand how yoga practitioners perceive intra- and interpersonal outcomes of their yoga practice, and (2) to develop a conceptual model of yoga effects on intra- and interpersonal outcomes that may underlie the "relational" influences of yoga. DESIGN: As part of a larger study, 107 community-dwelling yoga practitioners (age M=41.2±15.9years) completed open-ended questions which asked questions focusing on whether yoga influences one's relationship to oneself and to others. A subsample (n=12) completed in-depth interviews. The open-ended responses were analyzed using content analysis, and verbatim interview transcripts were analyzed for emergent themes using a constant comparison approach. RESULTS: Four emerging themes were identified such that practitioners talked about the ability of yoga to generate calm states, mindfulness, (self-)compassion, and a sense of connectedness. Throughout the themes, a common pattern emerged such that yoga practice first led to positive intrapersonal changes, which then influenced one's interpersonal relationships. Based on these results, a conceptual model was developed depicting potential pathways of how yoga works to enhance relational outcomes. CONCLUSION: Findings demonstrate the promise yoga holds to improve one's relationship to oneself (intrapersonal) through mindfulness and self-compassion, and to others (interpersonal), through the enhancement of compassion and social connectedness, which may potentially lead to enhanced health and wellbeing outcomes. Further empirical testing of the model is warranted.

Promoting healthy transition to college through mindfulness training with first-year college students: Pilot randomized controlled trial.

OBJECTIVE: Given the importance of developmental transitions on young adults' lives and the high rates of mental health issues among U.S. college students, first-year college students can be particularly vulnerable to stress and adversity. This pilot study evaluated the effectiveness and feasibility of mindfulness training aiming to promote first-year college students' health and wellbeing. PARTICIPANTS: 109 freshmen were recruited from residential halls (50% Caucasian, 66% female). Data collection was completed in November 2014. METHODS: A randomized control trial was conducted utilizing the Learning to BREATHE (L2B) program, a universal mindfulness program adapted to match the developmental tasks of college transition. RESULTS: Participation in the pilot intervention was associated with significant increase in students' life satisfaction, and significant decrease in depression and anxiety. Marginally significant decrease was found for sleep issues and alcohol consequences. CONCLUSIONS: Mindfulness-based programs may be an effective strategy to enhance a healthy transition into college.

An intensive longitudinal examination of daily physical activity and sleep in midlife women.

OBJECTIVES: Previous research examining physical activity (PA) and sleep link has largely ignored the day-to-day variability that is present in these 2 health behaviors, and few studies have addressed this relation using objective assessments of PA and sleep. Through an intensive longitudinal design, the present study aimed: (1) to elucidate the reciprocal associations between PA and sleep; and (2) to better understand the role of body mass index (BMI) in these 2 health behaviors. METHODS: Community-dwelling midlife women (N = 103; M = 53, age range= 40-60 years) wore an accelerometer for the objective assessment of PA and sleep for 21 days. A series of multilevel models were estimated to test concurrent and lagged associations between PA (activity counts, moderate-to-vigorous PA) and sleep (total sleep time [TST], sleep efficiency, sleep fragmentation indices). RESULTS AND CONCLUSIONS: In concurrent, same-day analyses, a positive association emerged between PA and sleep such that as activity counts increased during the day, TST at night also increased (P < .05). In lagged analyses examining next-day effect of sleep on PA, a negative association was found such that greater TST on a given night was associated with less moderate-to-vigorous PA the subsequent day (P < .05). A moderation effect by BMI was also observed such that women with a high BMI engaging in overall lower levels of PA demonstrated poorer-quality sleep. The data suggest that leading a physically active lifestyle may have protective effects on sleep, particularly for overweight and obese women.

Concurrent and lagged relations between momentary affect and sedentary behavior in middle-aged women.

OBJECTIVE: The purpose of this study was to investigate the reciprocal relationship between sedentary behavior (SB) and momentary affect in the context of daily experiences. METHODS: Community-dwelling midlife women (N = 121; age 40-60 y) were recruited for a 15-day daily diary study. The women rated their positive and negative affect when prompted on a personal digital assistant device four times per day and wore an accelerometer for objective assessment of SB. Multilevel models were estimated to test concurrent and lagged associations between momentary estimates of SB and affect. RESULTS: In models that controlled for day of week, number of hot flashes, and total minutes of accelerometer wear time, greater concurrent positive affect was associated with fewer minutes spent being sedentary (ß = -31, P < 0.01). Neither lagged positive nor negative affect predicted later SB; however, more sedentary minutes predicted lower positive affect at the next occasion (ß = -0.04, P < 0.01). CONCLUSIONS: These results suggest that SB has negative affective consequences from moment to moment. The implications of reduced positive affect after prolonged bouts of SB for subsequent motivational, behavioral, or well-being outcomes remain to be determined.

Daily physical activity enhances resilient resources for symptom management in middle-aged women.

OBJECTIVE: The aim of the present study was to evaluate the direct and indirect associations between physical activity and menopausal symptoms. METHODS: Community-dwelling middle-aged women (N = 103; age range 40-60 years) completed daily Internet surveys at the end of the day and wore an accelerometer for the objective assessment of physical activity for 21-days. 1-1-1 multilevel mediation models were estimated to test whether resilient resources (i.e., positive affect and coping efficacy) mediated the association between physical activity and symptom burden at the between- and within-person level. RESULTS: Analyses demonstrated physical activity had an indirect effect (-0.16) on symptom burden through the enhancement of positive affect at the within-person level (p < .05; 95% confidence interval [CI] based on 20,000 Monte Carlo replications [-0.25, -0.08]). In models that tested coping efficacy as the mediator, it was found that the indirect effect of physical activity on symptom burden at the within-person level was -0.08 (p < .05; 95% CI based on 20,000 Monte Carlo replications [-0.14, -0.03]). CONCLUSIONS: These effects were nonsignificant at the between-person level, suggesting one route in which physical activity may help a woman to cope with her symptoms is through the enhancement of positive affect and coping efficacy on a day-to-day basis.