How to protect your mental health during the time of Covid-19

If you’re worried about covid19, self isolation or your future generally, there are actions you can take to reduce fear and anxiety.

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Covid-19 is a significant problem, but fear is the real enemy

At the start of any discussion about suffering, and this definitely includes fear, I like to stress that the information I provide is focussed on solutions. The objective of this article is to highlight ways of decreasing fear and improving health and wellbeing.

Underestimating Coronavirus is not an option, and it’s not the object of this short discussion of fear and mental health. But the reality is that each of us will face challenges during our lives. This is part of the nature of being human, to overcome obstacles. And while we know that Covid-19 is putting peoples lives at risk, it is just one of many dangers we face. However, both modern psychological medicine and traditional understandings of the human experience agree that disproportionate fear is a cause of suffering.

Threats exist, to be aware of potential risks and to take appropriate preventative action is both reasonable and desirable. However, awareness of risk is not the same thing as fear of the threat. Fear is largely an emotional response that each of us has some control over. While most of us manage anxiety well, there may be times when it can overwhelm us. If we experience sustained periods of acute fear, it is likely to have a detrimental impact on our physical and mental health. What’s important to recognise is that much of the anxiety we experience is under our control.

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The way we think has a direct effect on our emotions. While we often claim that ‘you make me angry’ or ‘this song makes me sad’, the reality is, we are choosing to feel angry or sad. It is usually our reaction to what happens that creates our sense of happiness or sadness. This is as true of Coronavirus as any other perceived danger. At the time of writing, we face health risks from Covid-19, instability in the employment and financial markets and many other related problems. But these are not the cause of fear in a strictly scientific sense, it is our reaction to events that rests at the heart of how we experience life. It has been said that fear is healthy, it keeps us alive. While this might be true in rare examples (popular psychology often talks about our fight or flight mechanism), this visceral fear manifests in the form of a reflex and requires little conscious thought. However, the rumination about a threat is an entirely different matter, humans can turn relatively benign concerns into the source of prolonged stress and anxiety.

“Compassion training is the most important support to my health and wellbeing, it has given me improved mental health, greater resilliance and a good deal of happiness. “

  Stephen Gene Morris

So what does all this mean for our health during the current challenging times? It goes without saying that we should take sensible precautions. But, we should pay attention to the way we think about risk. Too much fear will affect our health and reduce our ability to make rational choices. A number of nonrandomised studies indicate that compassionate practices may be useful in combatting fear-related conditions such as anxiety disorders, depression and posttraumatic stress disorder.1 In this regard, compassionate meditation may be a helpful tool to combat fear. Nondual forms may be particularly important to maintain a proportionate sense of ‘self and other’, particularly in lockdown and social isolation.

So the take-home points; take Covid-19 seriously but know that compassionate practices can build resilience to fear and anxiety.

 

Notes

1 Graser, J., & Stangier, U. (2018). Compassion and loving-kindness meditation: an overview and prospects for the application in clinical samples. Harvard review of psychiatry, 26(4), 201-215.

Deepening crisis in meditation research

Is contemporary mindfulness a meditation practice or something different?

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Two leading researchers from contemplative science respond to a critical study of meditation and mindfulness research.

Authors: Richard J. Davidson and Cortland J. Dahl

Year: 2018

Title: Outstanding Challenges in Scientific Research on Mindfulness and Meditation

Summary: The article begins by applauding the critique of Van Dam et al. This is only to be expected, published meditation and mindfulness research often falls short of the methodological standards normally required of journal articles in cognitive psychology and neuroscience. The authors address the five points raised by the original paper in a very linear fashion, not appearing to engage with the underlying issues. The same issues that have dogged meditation research since the launch of MBSR. However to summarize the five rebuttals contained in the paper:

1 – The criticisms of meditation research reflect weakness in psychological research more generally.

2 – Contemplative practices are varied and scientific enquiry is only able to understand a few limited forms.

3 – Mindfulness and contemplative practices were not originally therapeutic in nature

4 – Research has failed to understand meditation in a relevant context.

5 – Mobile technology may be able to resolve some of the methodological issues.

Link: http://journals.sagepub.com

Author’s Critique: It is important to note that Davidson and Dahl are leaders in this field, but if they permit I offer some observation as an experienced meditator and trained neuroscientist and cognitive psychologist.

Psychology does not appear to understand meditation in the broadest sense, the (mis)appropriation of the term mindfulness has led contemporary meditation research into a limited field of investigation without clear definitions. For example, the reduction of meditation (or mindfulness) to method alone, existing in isolation to wider cognitive processes is hard to understand in the context of traditional meditation. And it must be acknowledged that the MBSR/MBI movement uses methods ‘congruent’ with traditional meditation.

If we strip the motivation of the meditator from the meditation rationale we change the entire cognitive setting. To use a rough analogy, I can train people to kick a football but if participant A is training just for a course credit and participant B is training to play in the World Cup final we can expect the effect of the training to be different. This doesn’t just mean that comparing traditional and contemporary meditation practices is fraught with difficulty but that the current understanding of how we research meditation needs to be refined. Traditional meditation literature spanning hundreds of years indicates that two people undertaking the same practice may not experience the same effects. Their individual motivation, their capacity to meditate, external conditions such as the availability of a reliable teacher and methods can all play a part. Psychology has the instruments to consider and account for many of the factors presumed to impact on the effect of meditation, but generally, the method alone dominates the thinking of meditation scientists.

Don’t misunderstand me, the study of MBSR and related families of mindfulness are legitimate objects of clinical enquiry and experimental study. They have however unconfirmed connections with mindfulness in its many forms as practised in spiritual traditions. Buddhism is not one unified tradition, there are different approaches to what one might call mindfulness, these extend from ‘bare attention’ through to ‘shine’ as practised in Tibetan traditions. Often shine is only engaged with after many years of stable foundational practice and if approached from the Vajrayana perspective would be embedded in a context of a nondual appreciation of human consciousness.

The ability of the meditation teacher and the degree of challenge to dualistic thinking are just two factors able to meditate the impact of a meditation method. But these and other components are generally ignored by scientific studies, even strategic reviews and meta-studies. In a traditional context, a meditation master may undertake decades of practice and study to understand meditation on theoretical and experiential levels. Therefore the capacity of the meditation teacher is an established factor in the progress of traditional meditation students but this is rarely discussed in the scientific literature. The point is that the assumption that the teaching of the meditation method is not a potential variable in any experiment is probably unscientific. The Van Dam et al. study is one of the first to suggest the role of the teacher can influence the effect of meditation training on participants.

Leaving aside traditional mindfulness methods, the reliability of the term mindfulness in relation to MBSR and other contemporary practices needs some further work. Several recent studies have highlighted a lack of consistency in the way mindfulness is understood and thus operationalised. Perhaps this is the single biggest challenge meditation research faces today. If there is a weakness in the reliability over what mindfulness is, how it is understood, applied and taught, it makes experimental replication difficult. Without methodologically sound replication the building blocks to advance meditation research can’t be put in place. This I think is the main message from the Van Dam et al. review. Consider that the scientific investigation of meditation in the west is at least 45 years old, an estimated 15,000 meditation studies have been published in that time and yet experimental work is still often described as ‘preliminary’. What is the strategy to elevate meditation research to a more reliable footing?

The origins of MBSR; Zen and mindfulness

Mindfulness based stress reduction (MBSR) its origins and context.

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Title: Some reflections on the origins of MBSR, skillful means, and the trouble with maps

Author: Jon Kabat-Zinn

Year: 2011

Summary: In this frank an open exposition of Jon Kabat-Zinn’s development of the Mindfulness Based Stress Reduction (MBSR) system, readers are given an insight into the background and conditions under which the MBSR concept was transposed. I use the term ‘transposed’ because that appears to be the essence of how Kabat-Zinn positions his work in the context of his experience and knowledge of Zen Buddhism. In this paper he stresses that MBSR and other systems in the mindfulness family should be integrated and consistent with the Buddhadharma (authentic teachings of Buddhism) but not constrained by the historical, cultural and religious phenomenon that exist in the societies where the Buddhadharma has been preserved and may still flourish.

Kabat-Zinn reveals his own close connection with the Zen one thousand year view and this insight perhaps gives a clue to the current academic debate whether the understanding of mindfulness as expressed in MBSR actually reflects mindfulness in Buddhism more generally. Mindfulness in its broader meaning is given a prominent role in this paper and Kabat-Zinn shares his compassionate vision regarding the benefits of the continued growth in the ‘mindfulness’ movement.

Perspective: Health psychology, religious studies,

Link: http://www.tandfonline.com/doi/abs/10.1080/14639947.2011.564844

Mindfulness Meta-study Reveals Conflicting Findings

This meta study finds t conflicts between methodology and findings of mindfulness research.

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Title: Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis

Authors: M Goyal, S Singh, EM Sibinga, NF Gould, A Rowland-Seymour, R Sharma, Z Berger, D Sleicher, DD Maron, HM Shihab, PD Ranasinghe, S Linn, S Saha, EB Bass, JA Haythornthwaite

Year: 2014

Summary: In this meta-analysis the effectiveness of meditation programs to impact on stress related outcomes was investigated. Randomized clinical trials where meditation was used by adult clinical populations to reduce the effect of conditions including; anxiety, perceived quality of life, depression, substance use, stress and distress were studied. The analysis included 47 trials with 3515 participants and indicated that mindfulness meditation training delivered moderate evidence of lower anxiety levels, depression and experience of pain and low evidence of improvements to stress, and distress levels. The research found little evidence that meditation had any significant impact on: eating habits, sleep, attention, substance use or positive mood. In conclusion the study found that meditation offered no greater benefit than other active treatments such as drugs, exercise or therapeutic intervention.

Perspective: Health psychology, medicine

Link: http://www.ncbi.nlm.nih.gov/pubmed/24395196

Mindfulness: Towards A Critical Relational Perspective

A critical perspective of mindfulness. Understanding the contemporary mindfulness movement in a wider perspective.

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Author: Steven Stanley

Year: 2013

Title: Mindfulness: Towards A Critical Relational Perspective

Summary: This research acknowledges the increasing role of mindfulness in the west; enabling people to engage with new approaches to cope with issues connected to subjective wellbeing such as stress, depression and anxiety. It also discusses the appropriation of ‘mindfulness’ by psychology and the potential for conflict between its role in traditional and modern westernised meditation movements. A social critique, exposing the failure (and thus the potential opportunity) of psychology to integrate mindfulness as a personal and social practice.

Perspective: Social psychology, discursive psychology

Links: http://onlinelibrary.wiley.com/doi/10.1111/j.1751-9004.2012.00454.x/abstract

The Benefits of Being Present: Mindfulness and Its Role in Psychological Well-being

Authors: Brown KW, Ryan RM

Year: 2003

Title: The Benefits of Being Present: Mindfulness and Its Role in Psychological Well-being

Summary: Research assessing mindfulness practice from empirical and theoretical perspectives. In conclusion a clinical intervention study indicates a relationship between increasing mindfulness and reduced stress in cancer patients.

Perspective: Social psychology, health psychology

Link: http://psycnet.apa.org/journals/psp/84/4/822/