̽��ֱ�� of Cambridge - anxiety

Fighting anxiety with science: exploring the links between self-control and wellbeing

lkm37 — Fri, 25 Jun 2021 06:57:04 +0000

Dr Olivia Remes has spent her career researching mental health and wellbeing. In her new book, ̽��ֱ��Instant Mood Fix, she brings together the research in this field in a bid to help others.

Digital support

cjb250 — Wed, 10 Feb 2021 18:00:18 +0000

Research published today shows how digital providers are coming together to support the mental health needs of millions of users unable to access traditional services during the COVID-19 pandemic.

Mindfulness can improve mental health and wellbeing – but unlikely to work for everyone

cjb250 — Mon, 11 Jan 2021 19:00:26 +0000

Mindfulness is typically defined as ‘the awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment’. It has become increasingly popular in recent years as a way of increasing wellbeing and reducing stress levels.

In the UK, the National Health Service offers therapies based on mindfulness to help treat mental health issues such as depression and suicidal thoughts. However, the majority of people who practice mindfulness learn their skills in community settings such as universities, workplaces, or private courses. Mindfulness-based programmes are frequently promoted as the go-to universal tool to reduce stress and increase wellbeing, accessible to anyone, anywhere.

Many randomised controlled trials (RCTs) have been conducted around the world to assess whether in-person mindfulness training can improve mental health and wellbeing, but the results are often varied. In a report published today in PLOS Medicine, a team of researchers from the Department of Psychiatry at the ̽��ֱ�� of Cambridge led a systematic review and meta-analysis to examine the published data from the RCTs. This approach allows them to bring together existing – and often contradictory or under-powered – studies to provide more robust conclusions.

̽��ֱ��team identified 136 RCTs on mindfulness training for mental health promotion in community settings. These trials included 11,605 participants aged 18 to 73 years from 29 countries, more than three-quarters (77%) of whom were women.

̽��ֱ��researchers found that in most community settings, compared with doing nothing, mindfulness reduces anxiety, depression and stress, and increases wellbeing. However, the data suggested that in more than one in 20 trials settings, mindfulness-based programmes may not improve these outcomes.

Dr Julieta Galante from the Department of Psychiatry at the ̽��ֱ�� of Cambridge, the report’s first author, said: “For the average person and setting, practising mindfulness appears to be better than doing nothing for improving our mental health, particularly when it comes to depression, anxiety and psychological distress – but we shouldn’t assume that it works for everyone, everywhere.

“Mindfulness training in the community needs to be implemented with care. Community mindfulness courses should be just one option among others, and the range of effects should be researched as courses are implemented in new settings. ̽��ֱ��courses that work best may be those aimed at people who are most stressed or in stressful situations, for example health workers, as they appear to see the biggest benefit.”

̽��ֱ��researchers caution that RCTs in this field tended to be of poor quality, so the combined results may not represent the true effects. For example, many participants stopped attending mindfulness courses and were not asked why, so they are not represented in the results. When the researchers repeated the analyses including only the higher quality studies, mindfulness only showed effects on stress, not on wellbeing, depression or anxiety.

When compared against other ‘feel good’ practices such as exercise, mindfulness fared neither better nor worse. Professor Peter Jones, also from Cambridge’s Department of Psychiatry, and senior author, said: “While mindfulness is often better than taking no action, we found that there may be other effective ways of improving our mental health and wellbeing, such as exercise. In many cases, these may prove to be more suitable alternatives if they are more effective, culturally more acceptable or are more feasible or cost effective to implement. ̽��ֱ��good news is that there are now more options.”

̽��ֱ��researchers say that the variability in the success of different mindfulness-based programmes identified among the RCTs may be down to a number of reasons, including how, where and by whom they are implemented as well as at whom they are targeted. ̽��ֱ��techniques and frameworks taught in mindfulness have rich and diverse backgrounds, from early Buddhist psychology and meditation through to cognitive neuroscience and participatory medicine – the interplay between all of these different factors can be expected to influence how effective a programme is.

̽��ֱ��number of online mindfulness courses has increased rapidly, accelerated further by the COVID-19 pandemic. Although this review has not looked at online courses, studies suggest that these may be as effective as their offline counterparts, despite most lacking interactions with teacher and peers.

Dr Galante added: “If the effects of online mindfulness courses vary as widely according to the setting as their offline counterparts, then the lack of human support they offer could cause potential problems. We need more research before we can be confident about their effectiveness and safety.”

̽��ֱ��research was mainly funded by the National Institute for Health Research.

Reference
Galante, J et al. Mindfulness-based programmes for mental health promotion in adults in non-clinical settings: A systematic review and meta-analysis of randomised controlled trials. PLOS Medicine; 11 Jan 2021; DOI: 10.1371/journal.pmed.1003481

Mindfulness courses can reduce anxiety, depression and stress and increase mental wellbeing within most but not all non-clinical settings, say a team of researchers at the ̽��ֱ�� of Cambridge. They also found that mindfulness may be no better than other practices aimed at improving mental health and wellbeing.

Mindfulness training in the community needs to be implemented with care. Community mindfulness courses should be just one option among others

Julieta Galante

World Economic Forum

Mindfulness meditation

̽��ֱ��text in this work is licensed under a Creative Commons Attribution 4.0 International License. Images, including our videos, are Copyright © ̽��ֱ�� of Cambridge and licensors/contributors as identified. All rights reserved. We make our image and video content available in a number of ways – as here, on our main website under its Terms and conditions, and on a range of channels including social media that permit your use and sharing of our content under their respective Terms.

Yes

Licence type:

Attribution-Noncommercial-ShareAlike

11 hip-hop artists who had something to say about mental health

cjb250 — Wed, 09 Dec 2020 09:55:59 +0000

How hip hop artists are opening up about their struggles with depression and anxiety, helping reduce stigma and encouraging others to seek support.

Opinion: Five ways to beat anxiety and take back control of your life during the COVID-19 pandemic – based on science

cjb250 — Thu, 19 Mar 2020 14:11:53 +0000

When you look at the news, all you hear about are the latest deaths and numbers of people infected by coronavirus, along with tips on how to avoid infection, how to protect yourself, how to avoid sick people… This is enough to make even the calmest of individuals experience anxiety, and it’s even worse if you’re dealing with a mental health condition.

One in six people has a common mental health problem such as anxiety and depression in England. If you add to that the fears and stress surrounding coronavirus, what do you get? A grim situation which makes it hard to cope and go through daily life.

Fortunately, there are ways – based on science – that allow you to take back control and lower your anxiety levels during this time of uncertainty. We’re all going through a difficult time, so it’s very important that we take care of our mental health. Here are some simple steps that will help you take back control of the situation, take back control of your life, and take back control of your mental wellbeing.

1. Stay away from the news

Constantly reading, watching, or checking the news only makes your anxiety grow stronger. Your curiosity can turn into a habit, and before you know it, your work breaks turn into checking the latest news on coronavirus on your phone.

Because it’s easier to nip a bad habit in the bud, try to limit the amount of time you spend watching the news – starting from now. It will be much easier to do this now that it will in a month’s time.

2. Distract yourself

Our minds can’t hold two thoughts at once. We can’t panic about coronavirus and at the same time be absorbed by a work project. So next time a worrying thought creeps into your mind, try to distract yourself – it can be with work, taking a shower, or even watching a silly YouTube video.

This is really effective, because it gives our minds a chance to focus on and still be consumed by something – but this time we’re choosing what it’s being consumed by rather than letting it go astray. We’re back in the driver’s seat and taking control of our minds.

Distraction is much more effective than trying to “not think” about something, because whenever we try to suppress thoughts, they come back to haunt us with a vengeance – it doesn’t work. Try this experiment: close your eyes and try to not think of a polar bear. Did it work? Of course not! In order not to think about something, you have to conjure up an image of that thing in the first place. It’s the same with coronavirus or anything unpleasant you don’t want to think about. Telling yourself that you shouldn’t be thinking about something and trying to banish unwanted thoughts makes it even worse. Distraction is far more effective.

3. Choose what you focus on

It’s a difficult time, because we’re isolated and many of us feel lonely and helpless. Instead of thinking about social isolation and the difficulties surrounding it, which can make us depressed, change focus. Is there something you’ve always wanted to do but have never had the time – a project at home or a new language you’ve always wanted to learn, for example? Could you sign up for a self-improvement webinar that allows you to gain life skills?

Here are 450 Ivy League courses you can take online right now for free.

Let go of the guilt that you could be doing something more valuable with your time – what could be better than learning how to better yourself? Now is a time to be kind to others, but also a time to be kind to yourself. And when you do this, your self-compassion grows and your mental health will improve.

4. Stay connected

Even though we’re socially distancing ourselves from other people, this doesn’t mean that we should be socially isolating ourselves. Make use of technology and FaceTime or Skype with the people you care about. One of the ways of combatting loneliness in older people is through technology, by connecting them with others they care about. You could be in separate countries, but knowing that a friendly voice is just a click away gives you something to look forward to in the day.

5. Remember: thoughts are mental events that will pass

Anxiety may get the better of you and you’re finding it hard to fall asleep at night or to concentrate during the day because of the uncertainties of the situation. You might worry that you’re going to contract coronavirus and maybe even that you’re even going to die.

A few years ago, I heard a Buddhist monk speak at the ̽��ֱ�� of Cambridge. He said that our thoughts are mental events – any consuming thoughts you have now will pass just like many others did.

If you have difficulty letting go of thoughts, consider practicing some mindfulness meditation. Focus on your breaths going in and out of your lungs while gently letting go of thoughts. You’re not fighting or banishing the thoughts: you’re just trying not to feed them – instead, you’re always gently bringing your mind back to the breaths.

There are many videos online on how to do mindfulness meditation. Doing this can calm you and it can ground you.

Dr Olivia Remes is a postdoctoral researcher at the Department of Public Health and Primary Care, ̽��ֱ�� of Cambridge, where she focuses on anxiety and depression.

How you can support Cambridge's COVID-19 research effort

Donate to support COVID-19 research at Cambridge

Anxiety is tough to deal with at the best of time. It’s even tougher when we’re in the midst of a pandemic that is causing chaos around the globe. Dr Olivia Remes shares her top tips on looking after your mental health during this difficult period.

Chad Davis

Coronavirus

Yes

Licence type:

Attribution-ShareAlike

Genetic variation linked to response to anxiety could inform personalised therapies

cjb250 — Mon, 01 Jul 2019 19:16:51 +0000

Some individuals are at greater risk of developing anxiety and depression than others and this depends in part upon the interaction between our genes and our environment, such as stressful or adverse events in our lives. Moreover, some of those who develop anxiety or depression may respond better to treatment while others struggle to benefit.

Although much research has been dedicated to finding effective treatments, we still have a poor understanding of how mental health disorders such as these develop and of the underlying brain mechanisms.

A study published today in PNAS has identified specific brain mechanisms that may underlie how genetic variation in the serotonin transporter gene, a key gene that regulates mood and stress responses, can influence the way we respond to perceived threat.

In a previous study working with marmoset monkeys, Dr Andrea Santangelo in the laboratory of Professor Angela Roberts at the ̽��ֱ�� of Cambridge showed that the particular variant of the gene carried by a monkey will influence whether it perceives an ambiguous stimulus as being high or low threat. This characteristic of an individual’s personality is called ‘trait anxiety’.

High trait anxiety is a risk factor in humans for developing anxiety and mood disorders, and genetic variation in the serotonin transporter gene has been linked with an increased likelihood of developing these disorders.

But in this earlier study, the researchers showed that variants of the gene also affected how a monkey responds to certain medicines. Specifically, individuals carrying the variant of the gene associated with high anxiety actually increased their anxiety towards a threat immediately after treatment with a commonly-used antidepressant known as a ‘selective serotonin re-uptake inhibitor’, or SSRI. This so called ‘anxiogenic’ effect is often seen in patients in the early stages of treatment and is thought to be part of the reason why these patients do not respond favourably to SSRIs.

In this new study, Dr Santangelo and Professor Roberts, along with colleagues including those at the Wolfson Brain Imaging Centre and Translational Neuroimaging Laboratory, have revealed how variation in the serotonin transporter gene has an impact on the number of a specific type of serotonin receptor, known as the type 2A receptor, in a specific brain area. Receptors are proteins in the brain that enable particular molecules – in this case serotonin – to affect the function of nerve cells. Monkeys carrying the variant of the gene associated with high anxiety had lower numbers of this receptor, hence changing the way in which serotonin-based drugs act upon them.

Medicines targeting these receptors have recently been used in the treatment of anxiety and mood disorders, so these findings suggest that it could be important in the future to know what variant of the serotonin transporter gene an individual is carrying when deciding on a treatment strategy.

̽��ֱ��specific brain area where the number of receptors was reduced was the insula cortex, an important site for integrating information about sensations coming from the body with cognitive information processed in other areas to generate feelings and self-awareness, and to help guide decision-making.

This new finding suggests that those cognitive behavioural therapies (CBT) that focus on controlling sensations from the body could help patients in whom SSRI drugs are not effective.

“As many as one in three people affected by anxiety and depression does not respond to anti-depressants, so we need to find better treatments to help improve their quality of life,” says Dr Santangelo from the Department of the Physiology, Development and Neuroscience at the ̽��ֱ�� of Cambridge.

“Our research suggests that differences in our DNA may help predict which of us will respond well to these medicines and which of us require a different approach. This could be assessed using genetic testing.”

̽��ֱ��research was carried out using marmoset monkeys because this type of genetic variation in the serotonin transporter gene is only present in humans, apes and monkeys, and not rodents. Moreover, the marmoset’s brain shares many similarities with the human brain, so using monkeys in research allows us to identify exactly which mechanisms are behind conditions such as anxiety and depression, helping inform the development of much needed new treatments.

̽��ֱ��research was funded by the Medical Research Council.

Reference
Insula serotonin 2A receptor binding and gene expression contribute to serotonin transporter polymorphism anxious phenotype in primates. PNAS; 1 July 2019; DOI: 10.1073/pnas.1902087116

A new study in marmoset monkeys suggests that individual variation in genes alters our ability to regulate emotions, providing new insights that could help in the development of personalised therapies to tackle anxiety and depression.

As many as one in three people affected by anxiety and depression does not respond to anti-depressants, so we need to find better treatments to help improve their quality of life

Andrea Santangelo

Kevin Lee

Date night

Yes

Licence type:

Public Domain

Mentoring can reduce anxiety, study finds

Anonymous — Tue, 11 Sep 2018 09:36:25 +0000

̽��ֱ��mentoring of junior colleagues can reduce anxiety and improve the mental health of the mentors themselves in high-pressure occupations, concludes a new study co-authored at Cambridge Judge Business School involving an English police force.

While previous research had indicated that the anxiety of mentees can be reduced through the guidance of more senior mentors, the new study finds that imparting knowledge and experience can also help mentors by making their jobs more rewarding.

“We found that mentoring relationships provide a unique context for mentors to discuss and normalise their concerns, to share ideas for managing anxieties, and to find more meaning in their work,” concludes the study, published in the Journal of Vocational Behavior.

“Mentoring relationships appeared to provide an organisational mechanism to prompt supervisor and colleague interactions, which in turn facilitated a reduction in the mentors’ anxiety.”

In England alone, mental illness accounts for annual expenditure on healthcare of £14 billion and a reduction in gross domestic product of £52 billion owing to people unable to work to their full capacity.

Policing was chosen as an appropriate setting to study how mentoring can reduce anxiety in occupations that play important social roles, including the medical profession and the military – roles that require mental strength in challenging situations coupled with political pressure to become more efficient. ̽��ֱ��study follows a mentoring programme that was rolled out at one of 43 territory-based police forces in England and Wales since 2013.

Despite the pressures of their roles – including threats, abuse, snap decisions and the risk of death – police officers tend not to seek support from other officers, including more senior colleagues, to avoid “negative stigma” associated with mental health disorders. Mentoring can help fill this void, the study says.

“ ̽��ֱ��study suggests that a relatively inexpensive practice such as mentoring can help reduce anxiety among both senior and junior staff, and this could help organisations address the serious and costly workplace issues of anxiety and mental health,” says study co-author Dr Thomas Roulet, ̽��ֱ�� Senior Lecturer in Organisation Theory at Cambridge Judge Business School. “While the study focused on high-stress roles in the public eye, we believe that the findings may also apply to other occupations that also have anxiety-provoking pressures.”

̽��ֱ��study is co-authored by Dr Michael Gill of Said Business School at Oxford ̽��ֱ�� and Chief Inspector Stephen Kerridge of the Cambridgeshire Constabulary.

Excerpts of interviews with mentors and mentees indicated that it was beneficial for people in such busy and often frantic jobs as policing to have an opportunity to be “listened to” and to take note of the fact that “we’ve all gone through” certain work experiences.

“Mentoring provided reassurance to the mentors by illuminating how other, often junior officers also experience anxiety thereby normalising their own experiences,” the study says. “By acknowledging that anxieties are common, both the mentees and mentors in this study appeared to be more comfortable discussing such issues and therefore in developing different coping mechanisms.”

Reference:
Michael J. Gill et al. 'Mentoring for mental health: A mixed-method study of the benefits of formal mentoring programmes in the English police force.' Journal Of Vocational Behavior (2018). DOI: 10.1016/j.jvb.2018.08.005

Originally published on the Cambridge Judge Business School website.

Mentoring of junior colleagues can reduce anxiety and improve the mental health of the mentors themselves, finds a new study.

Rawpixel

Yes

Sense of control and meaning helps protect women from anxiety, study suggests

cjb250 — Mon, 23 Apr 2018 23:13:22 +0000

̽��ֱ��study, published today in BMJ Open, found that women who had these traits did not have anxiety, even if they were living in the most deprived circumstances, but women who did not feel that they were in control of their lives and who lacked purpose and meaning in life had high levels of anxiety when facing the hardships of living in deprivation. ̽��ֱ��study could help researchers develop new ways of teaching women how to overcome anxiety.

Anxiety disorders can manifest as fear, restlessness, an inability to concentrate on work or school tasks, and difficulty in falling asleep at night. In some cases, anxiety can arise out of the blue as in a panic attack, when sudden spikes of intense anxiety make the sufferer think they are having a heart attack, ‘going mad’, or even dying. In other cases, it is triggered by specific situations, such as being on a bus or at a social gathering, and symptoms such as sweating, gastrointestinal discomfort, dizziness, and chest pains may ensue.

Anxiety disorders are some of the most common mental health problems and their annual cost in the United States is estimated to be $42.3 billion. In the European Union, they affect over 60 million people in a given year.

Despite anxiety disorders being common and costly, few studies have looked at what makes some people have anxiety when going through tough times, while others facing the exact same situations are able to maintain good mental health. National Institute for Health Research (NIHR)-funded researchers from the Cambridge Institute of Public Health used data from over 10,000 British women who had responded to a structured health and lifestyle questionnaire. ̽��ֱ��questionnaire included a measure of Sense of Coherence, which is a personality disposition.

Women living in deprivation but who reported the following traits were less likely to have anxiety: believing they were in control of their lives, believing their lives made sense, and having a purpose and meaning in life. Women living in deprivation but without these desirable traits had high levels of anxiety. In fact, women in deprived communities without these traits were almost twice as likely to have anxiety as women living in more affluent communities.

“This study sheds light on inner strengths or qualities that we may have which can protect us from anxiety when we’re exposed to hardships, such as living in deprivation,” says first author and PhD candidate Olivia Remes. “Fostering such strengths or traits may be useful for people who do not respond well to medication or other therapies for anxiety, and further research would be needed on this.”

̽��ֱ��researchers say that living in deprivation can lead to a sense of meaninglessness among individuals, and can give rise to poor mental health and suicide. In deprived communities, people are more fearful of their neighbours, assaults are more likely to happen, and it is difficult to form close relationships with others. ̽��ֱ��total number of people living in deprivation worldwide is large; as such, the results of this study are particularly important.

“This study takes a different approach to mental health,” continues Professor Carol Brayne, Director of the Cambridge Institute of Public Health. “Up until now, most studies have looked at what makes someone prone to disease, and the risk factors for ill health. But we have taken a different approach. Instead of looking at risk factors for disease, we are looking at traits or strengths that we have within us that can help us maintain good mental health and overcome adversity.

“ ̽��ֱ��study could help researchers develop new ways to approach how women can be helped to overcome anxiety, and also highlights the key role of context in our mental health.”

Dr Louise Lafortune, Senior Research Associate at the institute, explains: “Anxiety disorders are common, debilitating, and impairing. Now we know that people who feel that they are in control of their lives, who believe that life makes sense, and who have found purpose and meaning are less likely to have anxiety even if they are going through hardships, such as living in deprivation.”

Reference
Remes, O. et al. Sense of coherence as a coping mechanism for women with anxiety living in deprivation: British population study. BMJ Open; Tuesday 24 April; DOI: 10.1136/bmjopen-2017-018501

People who feel in control of their lives and who find purpose and meaning in life are less likely to have anxiety disorders even when going through the toughest times, according to a study led by the ̽��ֱ�� of Cambridge.

This study sheds light on inner strengths or qualities that we may have which can protect us from anxiety when we’re exposed to hardships, such as living in deprivation

Olivia Remes

Leon Biss

Woman contemplates sunrise

Researcher Profile: Olivia Remes

Anxiety is one of the most common mental health problems, and if left untreated, can lead to substance abuse, depression, and risk of suicide. Yet little seems to known about its causes and consequences.

It is to address this gap in our knowledge that Olivia Remes, originally from Canada, is carrying out research for her PhD. She has been looking at who is most affected by anxiety, some of the factors that can give rise to it, and the impact that untreated illness can have on society.

“Anxiety is not only very costly for society in terms of high health service use, work absenteeism and decreased work productivity, but it can cause much suffering to those affected,” she says.

To carry out her research, Olivia uses data from the European Prospective Investigation of Cancer in Norfolk, one of the largest cohort studies looking at chronic diseases, mental health, and the way people live their lives.

Olivia is keenly aware of the importance of sharing her research with other academics, policy-makers and the public, often through the media. This led to significant interest when she published her findings on the burden of anxiety around the world, with radio and TV interviews across the BBC and other media outlets.

“It was truly exhilarating. Knowing that I had done something to increase awareness about anxiety and that I was able to reach people with key messages from my research was very rewarding,” she says.

“As I started received personal messages from people suffering from anxiety, I felt that all the hard work I had done to bring this condition to light was truly worthwhile. It made me persevere in my research and gave me hope that, through my work, I can have a positive impact on people’s lives.”

Olivia hopes her research will help inform prevention and intervention efforts directed to help those suffering from anxiety, but also that it will lead to greater awareness of the condition. “I hope that, as more studies on anxiety come out, more people will start talking about this condition and will seek help if experiencing symptoms without feeling embarrassed or ashamed.”

Studying at Cambridge has given her the opportunity to work with and learn from some of the brightest minds in the field, she says.

“ ̽��ֱ��postgrad community is also very welcoming – the Colleges organize many events for students throughout the year, providing opportunities to meet many wonderful people from all over the world,” she says. “I have made many friendships here that I will treasure for many years to come. Cambridge is an inspiring place steeped in history, and is dedicated to inspiring innovation. I have enjoyed and continue to enjoy every minute here.”

̽��ֱ��text in this work is licensed under a Creative Commons Attribution 4.0 International License. For image use please see separate credits above.

Yes

Licence type:

Public Domain