by P Henry section 6. Psychosocial Interventions for Cancer
Our hurried world is regularly filled with numerous factoids and irrelevant pressures increasing our frustrations. Mindfulness offers a relaxing focus and perspective on activity, helping us be calm in the present. It is a cornerstone for various other therapeutic interventions[1]. It addresses being regularly led astray by inconclusive thoughts raised by our scattered monkey mind.[2] This unfocused thinking directs us to multiple dead ends often at the same time.
Mindfulness is about releasing tension, practising awareness, developing a nonjudgemental, accepting state. The mind experiences in-the-moment, developing a heightened state of being aware of thoughts, emotions, experience. Mindfulness exercises a self-control which diminishes negative ego regulation, and excessive thinking about the self[3]. It reduces rumination and magnification of problems or intrusive sensations.
It involves learning how to shift your perspective to having less attachment to thoughts, feelings, body actions, and the environment[4]. It trains your conscious mind to have awareness of ,and in, the present moment through noting your thoughts and sensations. Skills acquired include being focused, one-minded and effective in objectives. You first observe–describe-participate, before entangling yourself in recognising things or activities. You start to become non-judgemental. It is useful to begin by learning it from a seasoned practitioner to initiate correct techniques. They will encourage your self-practice. Popular versions, furthering home practice, are free online.[5]
It treats cancer.
An example of its use by a public health authority is the Tom Baker Cancer Centre[6]. It has run programs for over 20 years using Mindfulness Based Cancer Therapy (MBCT) to treat cancer. Their activities, supported by others research[7], shows that MBCT reduces stress, improves HPA functioning and the immune system – increases the T, B and NK cells. It modifies levels of melatonin, DHEAS (a steroid altering neuronal excitability), cortisol, and interleukin-6, all lowering CRS and cancer pain while protecting telomeres[8] (See section 10). It improves cancer outcomes.
Evidence based cancer mindfulness practices[9] often use exercises like the body-scan, breath awareness, a mindful walking and movement, to focus on one’s body. It’s about training one’s cognition to include patience, non-striving, curiosity and beginners mind, letting go, acceptance and trust are parts of it.
Although there are several variants, mindfulness[10] is about using your metacognition to tune your cognition (those culturally absorbed traits) into mindfulness states as part of raised consciousness that will reduce stressors. In practising regularly, you alter brain structures and realign neuropathways)[11] {see section 10) supporting a healthier mind and body. It strengthens and sustains your homeostasis to successfully address unwanted stressors and illnesses.
[1] It is a cornerstone to TCG and Yoga (allowing recognition of your energy) and in Therapeutic Nature (sec 8). The release in athletics is useful but differ. An athlete’s precise movement trains muscles using rote learning. The Flow Experience of intense concentration, merging of awareness, temporal distortion described by M Csíkszentmihályi [ (1990). Flow: The Psychology of Optimal Experience.] connects to achieving a peak experience. This involves the exerciser using goal directed high impact exercises. Muscle growth is expected. Mindfulness differs in both its origin and goal. Mindfulness involves a detachment from activity while allowing things to pass – it finds roots in Buddhist liberation traditions. It operates on a low impact stress release not high impact external movement. Mindfulness distancing often undermines an ability for sport achievement. [The Experiential Incompatibility of Mindfulness and Flow Absorption. (2014) K M Sheldon. Soc Psych and Personality Sci. 1-8] Also, flow involves reduction of awareness through activity repetition, while mindfulness includes increasing awareness of oneself- mindset and physical patterns, only to be noted before letting them pass. [Hypo-egoic self-regulation…. (Dec06) M R Leary et al. J Pers.74(6)]
[2] Full Catastrophe Living. (2001) Jon Kabat-Zinn.
[3] Hypo-egoic self-regulation…. (2006) M R Leary et al. Journal of Personality 74 (6).
[4] Five Facets of Mindfulness and Psychological Health…. (1Oct15) D B Brown et al. Mindfulness (N Y) 6(5)
[5] Body Scan Meditation – Jon Kabat-Zinn – YouTube
[6] https://www.learnoutloud.com/MP3-Download/Jon-Kabat-Zinn https://soundcloud.com/david-nucleo-alexander/sets/jon-kabat-zinn-meditations https://franticworld.com/free-meditations-from-mindfulness/ https://www.mindfulcancerrecovery.com/
[7] Mindfulness to enhance quality of life …Cancer (28Sept24) C E Mosher et al. BMC Palliative Care. The impact of mindfulness-based interventions …. (1Jun15) C R Rouleau et al. Cancer Manag Res.7. Mindfulness-based cancer recovery and supportive-expressive therapy maintain telomere length …. (1 Feb15) L E. Carlson, et al., Cancer 121(3). High levels of untreated distress and fatigue in cancer patients. L E Carlson et al. 25May 2004. Br J Cancer. 90(12). Mindfulness-based stress reduction in relation to …. (1Feb04) L E Carlson et al. Psychoneuroendocrinology 29(4). A pilot study evaluating the effect of mindfulness-based stress…. (30Sept12) C A Lengacher et al. J Holist Nurs 30(3). Evidence for the Role of Mindfulness in Cancer …. (9May19) Ria Mehta et al. Cureus 11(5).
[8]Shortening telomeres promotes carcinogenesis. See section 10. A Review of Telomere Attrition in Cancer and Aging…. (14Jan25) M Iskandar, et al. Cancers (Basel).17(2).
[9] Evidence for the Role of Mindfulness in Cancer: Benefits and Techniques. (29May19) Ria Mehta etal. Cureus. 11(5)
[10] Mindfulness-based stress reduction and mindfulness-based cognitive therapy… (2011). L O Fjorback et al. Acta Psychiatrica Scandinavica.124
[11] See section 10. Pathways to well-being…. (Mar21) N Karunamuni et al. Social Science & Medicine 272.
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