Wellday At Work - Mood Management

Health Hazards of Sitting

carolynespel — Fri, 24 Jan 2014 19:01:30 +0000

Research Content:

Berkowitz, B., & Clark, P. (20 January, 2014). The health hazards of sitting. Washington Post. Retrieved from http://apps.washingtonpost.com/g/page/national/the-health-hazards-of-sit....

A compilation of findings resulted in an informative infografic that can be found at http://apps.washingtonpost.com/g/page/national/the-health-hazards-of-sitting/750/. People who sit LESS frequently are more likely to experience:

Strong cardiovascular systems
Appropriate pancreas and insulin functioning
Anti-oxidants for cancer prevention
Muscle tone and strength
Mental clarity
Healthy, mobile back, shoulders, and neck

Research Topic:

Heart Disease

Importance of Breaks

Chronic Disease and Sitting

Mood Management

Sitting and Leg Functioning

Mini-relaxation in the Workplace

carolynespel — Wed, 27 Feb 2013 23:41:48 +0000

Research Content:

Relaxation

Ponce, A.N., Lorber, W., Paul, J.J. Esterlis, I., Barzvi, A., Allen, G.J., & Pescatello, L.S. (2008). Comparisons of varying dosages of relaxation in a corporate setting: Effects on stress reduction. International Journal of Stress Management, 15, 396-407. Doi: 10.1037/a0013992.

Aim. Examine the effects of progressive muscle relaxation (PMR) and mini-relaxation (MR) on stress in a corporate workplace.

Method. Study 1. 104 employees received up to 3 PMR sessions of 7, 15, or 25 minutes; they recorded stress level (from 0-100) before and after each session, and the practice frequency between sessions

Study 2. 120 employees were provided with two-sessions of either PMR (15 minutes) or MR (four 1.5-2 minute breaks); they rated stress level before and after each session, and practice frequency between sessions.

Results. Study 1. 25 minutes of PMR predicted the most stress reduction, but shorter PMR also significantly reduced stress. More practice between workshops resulted in greater stress reduction.

Study 2. Both PMR and MR predict significantly lower stress after each session, but mini-breaks (MR) were associated with more frequent practice.

Conclusion. Relaxation decreases stress; short breaks are more likely to be practiced regularly.

Research Topic:

Benefits of Relaxation

Relaxation and Stress Management

Mood Management

Meditation and Self-regulation

carolynespel — Tue, 19 Feb 2013 16:29:11 +0000

Research Content:

Tang, Y., Lu, Q., Fan, M., Yang, Y., & Posner, M.I. (2012). Mechanisms of white matter changes by meditation. Proceedings of the National Academy of Sciences, 109, 10570-10574. Doi: 10.1073/pnas.1207817109.

Aim. To examine the effect of mindfulness meditation training (Integrative Body-Mind Training; IMBT) on efficiency of neural processes in brain areas associated with self-regulation.

Method. Participants experienced a 4-week IMBT training or relaxation. Before and after, diffusion tensor imaging (DTI; brain imaging) was used to examine several measures of processing efficiency, particularly with white matter (responsible for neuronal signal transmission) in the anterior cingulate cortex (ACC) - a part of the brain associated with self-regulation and the exercise of cognitive control.

Results. Meditation, but not relaxation, was found to improve of efficiency of white matter processing in the ACC (i.e., faster processing speed and stronger connections between neurons). Meditation also predicted better mood as compared to the relaxation group.

Conclusion. Meditation may work by improving brain processing efficiency and targeting self-regulation. In addition, it has implications for improving anxiety and depressive symptoms.

Research Topic:

Benefits of Meditation

Meditation and the Brain

Mood Management