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Mind Body & Spirit Wellness – MOVING YOU TO A WELLNESS MINDSET
Read and
review a sampling of research, studies, current findings, effective uses,
benefits and successes of using your own tools to change and shift your
Mindset, your attitude, your outlook and expectations for creating
wellness!
Newsweek Magazine
gives Kudos for Wellness Coaching!
GUIDED IMAGERY &
VISUALIZATION
Surgery - Less Blood Loss - Reduced Pain - Faster Recovery
"Think of guided imagery as a self-care tool that helps you rehearse for
surgery in a positive way," says Deborah Schwab, RN, NP, director of
mind/body product development for Blue Shield of California. "In one study
of 335 people at the University of California, Davis, people experienced
less blood loss during surgery, which reduces the risk of complications."
Research also shows that people who used guided imagery before surgery
needed less pain medication. Another plus: Schwab says researchers have
found that abdominal-surgery patients experience a faster return of bowel
function, which means a faster recovery.
Sports Performance
Tiger Woods and Lakers/Bulls coach Phil Jackson both used visualization
skills to help reach their physical goals. The bulls and the Lakers had
mandatory visualization practices where they shot free-throws (or whatever
was specific to them) in their mind for 45 minutes before they hit the
gym. The results speaks for itself!
Pain - Post Operative
S. Lambert found that guided imagery and relaxation therapy significantly
lowered postoperative pain ratings and shortened the hospital stays, as
well as decreased the postoperative anxiety. - Dev Behavior Pediatrics 10-17(5): 307-10].
Blood Pressure - Pain - Nausea - Stress - Anxiety
The American Cancer Society notes a review of some 46 studies that were
performed from 1966 to 1998. From these studies it found that guided
imagery was effective in managing stress, anxiety, and depression, and
lowering blood pressure, pain, and the side effects of chemotherapy. In
addition, another review in 2002 noted that imagery was possibly helpful
for anxiety, as well as anticipatory nausea and vomiting from
chemotherapy.
MEDITATION
Memory, Concentration, Stress, Healthy Habits, Creativity
Research findings from 40 years plus of published studies conducted by
countless universities here in the US and in India, & Europe reveals the
effects that meditation has on human behavior and physiology. Effects such
as an improvement in – Ability to focus, creative thinking, perception,
memory and productivity – a decrease in blood pressure, cholesterol,
stress hormones and deeper Level of Relaxation achieved, reversal of the
aging process; reduction in stress, improved Health and More Positive
Health Habits. Institute of Noetic Sciences
Blood Pressure - PTST - Anxiety
According to the March 2005 issue of the Mayo Clinic Health Letter these
studies have discovered that mediation can reduce hypertension (high blood
pressure) ,anxiety and post-traumatic stress syndrome (PTST) ,substance
abuse doctor's visits.
SELF - HYPNOSIS
Tobacco Usage - Smoking
Texas A&M Study Shows 80% Success Rate for Smoking Cessation Hypnosis -
researchers at the A&M College of Medicine presented data regarding
hypnosis treatment for smoking cessation in a clinical setting. An
individualized, 3-session hypnosis treatment was described. Thirty smokers
enrolled in an HMO were referred for treatment. Twenty-one patients
returned after an initial consultation and received hypnosis for smoking
cessation. At the end of treatment, 81% of those patients reported that
they had stopped smoking. Most patients (95%) were satisfied with the
treatment they received. Source: International Journal of Clinical and
Experimental Hypnosis. 2004 Jan;52(1):73-81.
Habit Elimination
"The easiest way to break bad habits is through hypnosis." Newsweek
Magazine
Weight Loss
The University of Connecticut says about weight loss hypnosis: An analysis
of five weight loss studies reported in the Journal of Consulting and
Clinical Psychology in 1996 showed that the weight loss reported in the
five studies indicates that hypnosis can more than double the effects of
traditional weight loss approaches
Cancer
David Spiegel, MD, of Stanford University had a ground-breaking study that
found that breast cancer patients who were trained in self-hypnosis and
took part in support groups actually survived twice as long as expected.
1989
Pain - Back, surgery, cancer, migraines
Harvard Medical School along with research from other institutions reveals
evidence that hypnosis is indeed a process of mind over body. Studies are
documenting the physiological changes that occur under hypnosis --
activating certain parts of the brain, including the portion that focuses
attention. In fact, studies have shown pain related to cancer, surgery,
back injuries, and migraines respond well to hypnosis.
Pain
Hypnosis has been blessed by many mainstream medical institutions, says
Oster, who heads the American Society of Clinical Hypnosis. In 1958, the
American Medical Association officially recognized hypnosis as a form of
treatment. The American Psychological Association has endorsed hypnosis
for a number of years. In 1995, the NIH announced its support of hypnosis
for cancer pain and other pain conditions.
Healing - Pain
"About the mind/body connection, hypnotherapy provides a tool to document
it. Hypnotherapy helps patients tap their bodies' own power to heal, and
relieve pain." - U.S. News and World Report.
Surgery - Healing - Fewer Surgical Complications
D.A. Rapkin, M. Straubing, and J.C. Holroyd from the University of
California, Los Angeles explored the value of imagery-hypnosis on recovery
from head and neck cancer surgery and found there were fewer surgical
complications and less blood loss during surgery [Int J Clin Exp Hypn 1991
Oct; 39(4): 215-26].
Weight Loss - Maintained Goals
109 17-67 year olds completed a behavioral treatment for weight management
either with or without the addition of hypnosis. Results show that, at the
end of the 9-week program, both interventions resulted in significant
weight reduction. However, at 8-month and 2-year follow-ups, the hypnosis
subjects showed significant additional weight loss, while those in the
behavioral-treatment-only group exhibited little further change. More
subjects who used hypnosis also achieved and maintained their personal
weight goals.
Journal of Clinical Psychology, 41 (1), 35-41
Weight Loss
After an investigation of the effects of hypnosis in weight loss for 60
females, at least 20% overweight and not involved in other
treatment...hypnosis was more effective than a control group (17 vs. .5
pounds on follow-up)
Journal of Consulting and Clinical Psychology, 54 (3), 489-492
Weight Loss
Averaged across post treatment and follow-up assessment periods, the mean
weight loss was 6.00 lbs. (2.72 kg) without hypnosis and 11.83 lbs. (5.37
kg) with hypnosis...At the last assessment period, the mean weight loss
was 6.03 lbs. (2.74 kg) without hypnosis and 14.88 lbs. (6.75 kg) with
hypnosis... Co relational analyses indicated that the benefits of hypnosis
increased substantially over time.
Journal of Consulting and Clinical Psychology, 64 (3), 517-519.
Increased healing Time - Broken Bones
Hypnosis speeds up healing - Ginandes & Daniel Rosenthal, professors of
radiology at the Harvard Medical School, published a report on their study
of hypnosis to speed up the mending of broken bones. They recruited 12
people with broken ankles not requiring any surgery and who received the
usual treatment at Massachusetts General Hospital in Boston. In addition,
Ginandes hypnotized half of them once a week for 12 weeks, while the other
half received only normal treatment. The same doctor applied the casts and
other care, and the same radiologists took regular X-rays to monitor how
well they healed. A radiologist who evaluated the X-rays did not know
which patients underwent hypnosis. The result stood out like a sore ankle.
Those who were hypnotized healed faster than those who were not. Six weeks
after the fracture, those in the hypnosis group showed the equivalent of
eight and a half weeks of healing! Ginandes CS, Rosenthal DI (1999).
"Using Hypnosis to Accelerate the Healing of Bone Fractures." Alternative
Therapies in Health and Medicine. 5(2): 67-75.
LAUGHTER
Stress - Hormones
Hormones: Laughter reduces the level of stress hormones like cortisol,
epinephrine, adrenaline, dopamine and growth hormone.
Stress
A study done at the University of Maryland Medical Center suggests that a
good sense of humor and the ability to laugh at stressful situations helps
mitigate the damaging physical effects of distressing emotions
Stress - Anger
Laughter is very powerful medicine. It can lower stress, dissolve anger
and unite families in their resolve to overcome troubled times. University
of Nebraska
Tension Release - Immune System
Laughter brings with it a host of positive effects both physically and
mentally. It is also fun, expressive, and a way to release tension. When
you laugh, natural killer cells, which destroy tumors and viruses
increase, along with Gamma-interferon (a disease-fighting protein),
T-cells (important for our immune system) and B-cells (which make
disease-fighting antibodies). As well as lowering blood pressure, laughter
increases oxygen in the blood, which also encourages healing.” "Science of
Laughter” Discovery Health Website
Heart
Laughter protects the heart. Laughter, along with an active sense of
humor, may help protect you against a heart attack, according to a study
at the University of Maryland Medical Center The study, which is the first
to indicate that laughter may help prevent heart disease, found that
people with heart disease were 40 percent less likely to laugh in a
variety of situations compared to people of the same age without heart
disease. News release - 11-2000
FORGIVENESS
Stress - Anger - Heart
Researchers have also looked at the actual physiological effects
associated with granting forgiveness or harboring grudges. A study of
13,000 men and women showed that anger-prone people were three times as
likely to have heart attacks or bypass surgery as less-angry people.
Pain
The New Zealand Medical Journal published a letter from a clinician who
did an analysis of 200 case histories that showed that 60% of chronic pain
patients showed a strong element of a failure to forgive.
Anger - Blood Pressure - Stress
A seven-year study of 2,100 men showed that those who were better at
diffusing anger had half as many strokes as those who were angrier. The
results showed that "unforgiving thoughts prompted more aversive emotion
and significantly higher [forehead muscle tension], skin conductance,
heart rate, and blood pressure changes over baseline." These physiological
changes persisted even after the participants stopped remembering the
hurtful events.
On the other hand, forgiving thoughts were associated with a lower
physiological stress response. These findings might explain why
unforgiveness may contribute to disease -- and why forgiveness may enhance
health.
GRATITUDE
Energy - Alertness - Stress - Heart - Well-Being - Good Health -
Enthusiasm
Researchers find the virtues of gratitude include good health. -- In
part…Dr. Michael McCollough, of Southern Methodist University in Dallas,
Texas, and Dr. Robert Emmons, of the University of California at Davis,
say their scientific study indicates that gratitude plays a significant
role in a person's sense of well-being. Study results indicated that daily
gratitude exercises resulted in higher reported levels of alertness,
enthusiasm, determination, optimism and energy. Additionally, the
gratitude group experienced less depression and stress, was more likely to
help others, exercised more regularly and made more progress toward
personal goals.
Love - Well-Being - Social Benefits
According to the findings, people who feel grateful are also more likely
to feel loved. McCollough and Emmons also noted that gratitude encouraged
a positive cycle of reciprocal kindness among people since one act of
gratitude encourages another. In light of his research, McCullough
suggests that anyone can increase their sense of well-being and create
positive social effects just from counting their blessings.
Exercise - Optimistic - Feel Better
In an experimental comparison, those who kept gratitude journals on a
weekly basis exercised more regularly, reported fewer physical symptoms,
felt better about their lives as a whole, and were more optimistic about
the upcoming week compared to those who recorded hassles or neutral life
events (Emmons & McCullough, 2003).
Stress - Healthy Heart
Rollin McCraty and his colleagues at the HeartMath Institute in Boulder
Creek, Calif., have found that consciously experiencing appreciation
increases parasympathetic activity, a change thought to be beneficial in
controlling stress and hypertension. A grateful heart, then, might be a
healthy heart.
OPTIMISM – POSITIVE THINKING
Illness - Immune Function
Having negative thoughts really could make you more illness-prone, say
scientists. A study in the journal Proceedings of the National Academy of
Sciences links "negative" brain activity with a weakened immune system.
Illness - Longevity
Cited at the first major study on optimism, health and mortality, men
coming back from World War II were asked to write essays. Many years
later, when these men were in their 90's, Martin Seligman of the
University of Pennsylvania did a content review and analysis of the
writings. He found that up to age 65, pessimism was a predictor of
mortality. The more pessimistic phrases and words used in the essays
correctly predicted those who would get sick and die by age 65. However,
past 65, the major predictor of longevity and health was genetics, not
pessimism.
Health - Longevity - Well-Being
Optimistic people are less likely to become ill and, when they do become
ill, tend to live longer and suffer less. Studies at Yale and Rutgers
Universities by Ellen Idler, Ph.D., Professor of Sociology at Rutgers, and
Stanislav Kasl Ph.D., Professor of Epidemiology at Yale, indicate that the
opinion of one's health status--how well one thinks one is--may be the
best predictor of well-being and future health.
Well-Being - Mental/Physical Health - Longevity
There is considerable evidence that optimism is beneficial to one’s
physical and mental health. Studies reveal, for example, that optimists
have fewer illnesses and doctor visits, fewer accidents, better physician
ratings of their general well being, and longer survival times following a
heart attack or disease. Optimists even have longer lives!
Emotions - Anxiety - Depression
Aaron Beck and his colleagues have found that chronic engagement in
pessimistic thinking can result in ready access to negative schemas,
instinctive ways to scan one’s world and to select out negative aspects.
Negative thinking leads to negative emotions, such as anxiety or
depression.
Pain - Health
We found that expectations have a surprisingly big effect on pain.
Positive expectations produced about a 28 percent decrease in pain ratings
-- equal to a shot of morphine," says researcher Tetsuo Koyama , MD , PhD,
a postdoctoral fellow at Wake Forest University Baptist Medical Center ,
in a news release. In addition, researchers say the findings suggest that
positive thinking about pain can reduce both the perception and processing
of pain in the brain.
GOAL SETTING
Purpose - Performance - Success
Goals provide a sense of direction and purpose" (Goldstein, 1993, p.96).
Locke et al. (1981) examined the behavioral effects of goal-setting,
concluding that 90% of laboratory and field studies involving specific and
challenging goals led to higher performance than easy or no goals.
Performance
Short-term performance goals that focus on the processes needed for
successful behavior enhance performance (Harackiewicz, Abrahams, &
Wagerman, )
Self-Confidence - Performance - Less Stress - Happy
Those who use goal-setting effectively are shown to: concentrate better,
exhibit an increase in self confidence, concentrate and perform better,
suffer less from stress and anxiety and are overall happier and more
satisfied. (Damon Burton – 1983)
AFFIRMATIONS
Improved Thinking
"By repeating an affirmation over and over again, it becomes embedded in
the subconscious mind, and eventually becomes your reality. That is why
you need to be careful what you think and believe, because that is exactly
what you will get!"~Tony Robbins
Dis-ease - Good Health
Dr. Carl Simonton of the Cancer Counseling and Research Center in
Fortworth, Texas, reports on breakthrough studies that use self-suggestion
(a form of affirmations) in treating disease. "We think people are now
beginning to realize how much the mind and the physical body are
intertwined... We know that the same pathways that are used to transmit
negative things, like cancer growth, can also be used to transmit positive
things that can eventually restore a person to health".
Self Confidence - Motivation
Affirmations, self suggestions are know to increase self-confidence,
self-esteem, reduce anxious feelings, promote calm, increase motivation
and more.
Improved Mental Fitness
French professor and Master Hypnotist, Emile Coue, used one specific
affirmation to heal hundreds of patients in Europe and North America?
"Every day, in every way, I'm getting better and better."
BREATHING - BREATH WORK
Blood Pressure - Pain - Focus - Stress - Performance - Healing - Joint
Flexibility
G Hendricks, Ph.D. and Michael Grant White, LMBT, both note in their
extensive work and research and other clinical studies reflect these
benefits of “conscious” breathing include -
Stress reduction, increased energy, prevents and heals certain physical
complaints, lowers blood pressure, increasing functioning of internal
organs, enhances mental focus and physical performance, pain management,
lung function can predict longevity, improves emotional responses, Reduces
need for artificial stimulants and many harmful prescription drugs. Eases
the strain on the heart by increasing oxygen to the heart. Better
breathing can calm or stimulate the nervous system, balance or unbalance
brain hemispheres, depending on the technique. Helps increase flexibility
and strength of joints; when you breathe easier you move easier.
Revitalize Cells, Eliminate Toxins - Relax - Stress
Proper respiration offers the body many benefits. Better breathing
increases oxygen intake. It revitalizes the cells, tissues and body
organs. It eliminates toxins. And on the psychological level, it helps us
relax and focus. Studies have found that correct breathing can help manage
stress and stress-related conditions by soothing the autonomic nervous
system. – Medtronics – Melissa Ward
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