mindfulness and qigong for stress reduction

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MINDFULNESS & QIGONG FOR STRESS REDUCTION American Psychiatric Association Annual Meeting, May 14, 2016 Colleen Loehr, M.D. [email protected] Slides available on Slide Share, www.slideshare.com Adjunct Assistant Professor of Psychiatry, University of Missouri Fulton State Hospital

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Page 1: Mindfulness and Qigong for Stress Reduction

MINDFULNESS & QIGONG FOR STRESS REDUCTION

American Psychiatric Association Annual Meeting, May 14, 2016Colleen Loehr, M.D. [email protected] available on Slide Share, www.slideshare.comAdjunct Assistant Professor of Psychiatry, University of MissouriFulton State Hospital

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Simple qigong exercises that can be taught to patients during a medication check appointment.

QIGONG

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“To be unable to feel the life that animates the physical body, the very life that you are, is the greatest deprivation that can happen to you.” Eckhart Tolle

WHAT IS STRESS?

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“There are two possible responses to suffering: one, to go outwards seeking relief in an object, substance, activity, relationship or state; two, to go inwards to the core of our being. The former may bring temporary relief, but the latter is the abode of lasting peace and happiness.”  Rupert Spira

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WHAT IS QIGONG?

Qi = EnergyGong = CultivationQi Gong = Energy Cultivation

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WHAT IS QIGONG?

Qigong is a healing art from China

that is over 4000 years old.

Qigong consists of mindful movements and meditations to cleanse, harmonize, and

strengthen the flow of life energy.

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RESEARCH ON QIGONG“Health benefits are increasingly evidence-based, with more than 700 peer-reviewed, scientific publications in print and more than 180 randomized trials conducted, to date.”

Peter M. Wayne, Ph.D, The Harvard Medical School Guide to Tai Chi, 2013.

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RESEARCH ON QIGONGProblems with research on qigong:

Small sample sizeUse of different styles of qigongVariance in practice duration and frequency Differences in study durations

Ryan Abbott, MD, JD, and Helen Lavretsky, MD.,Tai Chi and Qigong for the Treatment and Prevention of Mental Disorders, Psychiatric Clin North Am. 2013 Mar; 36(1): 109–119.

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RESEARCH ON QIGONG“Tai Chi and Qigong for the Treatment and Prevention of Mental Disorders”Psychiatric Clin North Am. 2013 Mar; 36(1): 109–119.Ryan Abbott, MD, JD, and Helen Lavretsky, MD.

Review of 40 RCTs of Tai Chi and Qigong for psychosocial well-being.

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RESEARCH ON QIGONGRCTs of Tai Chi and Qigong:

Depression: 13 RCTs with significant positive findings.1 study did not find an effect on depressive symptoms.

Ryan Abbott, MD, JD, and Helen Lavretsky, MD.,Tai Chi and Qigong for the Treatment and Prevention of Mental Disorders, Psychiatric Clin North Am. 2013 Mar; 36(1): 109–119.

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RESEARCH ON QIGONGRCTs of Tai Chi and Qigong:

Stress Management: 4 RCTs with significant positive findings. 1 study did not find effect on subjective stress measures.

Anxiety: 8 RCTs with significant positive effects. 1 study had negative findings on anxiety.

Ryan Abbott, MD, JD, and Helen Lavretsky, MD.,Tai Chi and Qigong for the Treatment and Prevention of Mental Disorders, Psychiatric Clin North Am. 2013 Mar; 36(1): 109–119.

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RESEARCH ON QIGONGRCTs of Tai Chi and Qigong:

Mood and psychological well-being: 7 RCTs with significant positive effects. One study did not find positive effect on mood.

Sleep disturbance: 3 RCTs with significant positive effects. Negative findings: None reported

Ryan Abbott, MD, JD, and Helen Lavretsky, MD.,Tai Chi and Qigong for the Treatment and Prevention of Mental Disorders, Psychiatric Clin North Am. 2013 Mar; 36(1): 109–119.

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RESEARCH ON QIGONG“Tai Chi and Qigong are evidence-based approaches to improve health-related quality of life. Evidence from randomized controlled trials suggests that Tai Chi and Qigong may be effective in reducing depressive symptoms, stress, anxiety, and mood disturbances.”

Ryan Abbott, MD, JD, and Helen Lavretsky, MD.,Tai Chi and Qigong for the Treatment and Prevention of Mental Disorders, Psychiatric Clin North Am. 2013 Mar; 36(1): 109–119.

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WHAT CAN WE TELL OUR PATIENTS ABOUT THE BENEFITS

OF QIGONG?Safe

Low Cost

Evidence-based efficacy

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“Qigong is the most profound health practice ever invented by mankind for the prevention of illness, reducing stress, managing chronic conditions, increasing longevity, and promoting healthy, active aging." 

Tom Rogers, President, Qigong Institute

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MINDFULNESS EXERCISE FOR STRESS REDUCTION

Mindfulness of the body through self-massage using massage tools (tools listed below in Resources).

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MINDFULNESS EXERCISE FOR STRESS REDUCTION

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MINDFULNESS EXERCISE FOR STRESS REDUCTION

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MINDFULNESS EXERCISE FOR STRESS REDUCTION

Mindfulness of sound using weighted tuning forks.

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MINDFULNESS EXERCISE FOR STRESS REDUCTION

Mindfulness of sensation using weighted tuning forks.

Being in the body heals the mind.

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MINDFULNESS EXERCISE FOR STRESS REDUCTION

Mindfulness of the sound of breathing.

Wearing sound-shield headphones or ear plugs makes the breath easy to hear.

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MEDITATION ROOM HERE AT 2016 APA MEETING

Meditation Zone Room B319, Level 3 Saturday-Wednesday7:30 a.m. - 5:00 p.m.Stop in and refresh and renew. Soft lighting and soft seating provided. Bring your own yoga mat. No talking and please remember to turn off your cell phone before entering.

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True health can only exist as a result of our feeling of unity with the whole.  Jean Klein

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RESOURCES FOR MED CHECK QIGONG

DVDs with qigong exercises (available on Amazon or as video download from Sounds True):

1. Qi Gong for Self-Healing, Lee Holden2. Lee Holden: Qi Workout AM/PM3. Qigong Ecstasy, Robert Peng4. Robert Peng: The Master Key Video Series

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Recommended Resources

Recommended Reading:The Master Key, Robert PengBorn a Healer, Chunyi LinThe Harvard Medical School Guide to Tai Chi, Peter WayneThe Healing Promise of Qi, Roger JahnkeThe Way of Qigong, Ken CohenYou Are Here, Thich Nhat HanhThe Power of Now, Eckhart TolleA Clinician’s Guide to Teaching Mindfulness, C. Wolfe, MD10 % Happier, Dan HarrisRadical Acceptance, Tara BrachIn Touch, John Prendergast

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Recommended Resources

Websites:Qigong Institute, www.qigonginstitute.orgNational Qigong Association, www.nqa.orgRobert Peng, www.robertpeng.comTara Brach, www.tarabrach.comDharma Seed, www.dharmaseed.org, mindfulness meditationsDo As One, www.doasone.com, breathing 5 breaths per minuteColleen Loehr MD, https://qigongformentalhealth.blogspot.com

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Recommended YouTube video: The Fly and the Samurai (3 minute animation about the shift to mindfulness/nonjudgmental awareness) Mindful Stress Reduction Tools (available on Amazon):Thumper Mini Pro Percussive MassagerThumper Sport Percussive MassagerPure-Wave CM7 MassagerOm Tuning Forks3M Peltor Over-the-Head Earmuffs

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Resources from Richard P. Brown MD and Patricia Gerbarg MD:

1. The Healing Power of the Breath. Book and CD by Richard P Brown MD and Patricia Gerbarg MD (Shambhala Press 2012) Available in English, Chinese and French. 2. www.Breath-Body-Mind.com by Richard P Brown MD and Patricia Gerbarg MD Updates, workshops, teacher trainings on mind-body practices and integrative treatments 3. Brown RP and Gerbarg PL. Non-drug Treatments for ADHD: Options for Kids, Adults, and Clinicians. W.W. Norton & Company, New York, 2012.(continued)

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Resources from Richard P Brown MD and Patricia Gerbarg MD:

4. Brown, RP, Muench F, Gerbarg, PL. Breathing Practices for Treatment of Psychiatric and Stress-related Medical Conditions. Psychiatric Clinics of North America. March 2013, 36(1):121-140. doi: 10.1016/j.psc.2013.01.001. 

5. Carter J, Gerbarg PL, Brown RP, Ware R, D’Ambrosio C, Dirlea M, Vermani M, Katzman MA. Multi-component Yoga Breath Program for Vietnam Veteran Post Traumatic Stress Disorder: Randomized Controlled Trial. Journal of Traumatic Stress Disorders & Treatment. 2013. 2(3):1-10.   

(continued)

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Resources from Richard Brown MD and Patricia Gerbarg MD:

6. Gerbarg PL, Jacob VE, Stevens L, Bosworth BP, Chabouni F, DeFilippis EM, Warren R, Trivellas M, Patel PV, Webb RD, Harbus MD, Christos PJ, Brown RP, Scherl EJ. The Effect of Breathing, Movement, and Meditation on Psychological and Physical Symptoms and Inflammatory Biomarkers in Inflammatory Bowel Disease: A Randomized Controlled Trial. Journal of Inflammatory Bowel, Disease. J Inflammatory Bowel Disease. 2015 Dec; 21(12):2886-96.

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Resources from Albert Yeung, MD:

1. Yeung A, Lepoutre V, Wayne P, Yeh G, Slipp L, Fava M., Denninger J, Benson H, Fricchione G.Tai chi treatment for depression in Chinese Americans: a pilot study. Am J Phys Med Rehab. 2012 Oct;91(10):863-70.

2. Yeung A, Slipp LE, BS, Jacquart J, Fava M, Denninger, JW, Benson H, Fricchione GL.  Treatment of Depressed Chinese Americans Using Qigong in a Health Care Setting: A Pilot Study," Evidence-Based Complementary and Alternative Medicine, vol. 2013, Article ID 168784, 5 pages, 2013. doi:10.1155/2013/168784 (continued)

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Resources from Albert Yeung, MD:

3. Wang F, Man JKM, Lee EKO, Wu T, Benson H, Fricchione G, Wang W. Yeung A. The Effects of Tai Chi on Anxiety, Depression, and Psychological Well-being: A Systematic Review and Meta-analysis. Int J Beh Med (2014) 21:605–617.  DOI 10.1007/s12529-013-9351-9. 4. Oh B, Choi SM, Inamori A, Rosenthal D, Yeung A. Effects of Qigong on Depression:  A Systemic Review. Evidence-Based Complementary and Alternative Medicine, Volume 2013, Article ID 134737, 8 pages, http://dx.doi.org/10.1155/2013/134737