#mindfulness

Sep 16, 2019
3 min

Mind-body therapies may alter your DNA

A new review of the published research finds that mindfulness practices like meditation and yoga may alter gene expression linked to stress and inflammation. We all know that persistent stress damages the body, mind and brain. In large part, this occurs because stress activates the immune system, mobilizing the body’s natural defenses. Scientific evidence shows that prolonged stress is linked to changes in DNA responsible for inflammation and immune system burnout, increasing

Laughter really IS the best medicine according to research

B Grace Bullock PhD

Sep 16, 2019
4 min

Laughter really IS the best medicine according to research

Sometimes it takes falling flat on your face to understand why humor is such an important part of building stress resilience. Not long ago a couple of my friends and I decided to repair some rotting boards on my deck. This involved tearing up old planks to make space for the new ones. At one point, I was on my knees trying to pull up a decayed slat with all my might. Little did I know, my friend Karyn had just finished cutting into another panel next to me. When I attempted t

How mindfulness beats job stress and burnout

B Grace Bullock PhD

Sep 16, 2019
3 min

How mindfulness beats job stress and burnout

Two new studies reveal how mindfulness may help create work/life habits that help you leave work at work, deal with stress, and remain self-aware and alert. Work-related stress and job burnout are among the leading causes of poor physical and mental health, with many workers suffering from anxiety, depression, and exhaustion. In recent years, numerous stress management interventions and mindfulness-based workplace programs have come to the rescue, promising less stress. But d

Listening to your body can protect you from stress

B Grace Bullock PhD

Sep 16, 2019
3 min

Listening to your body can protect you from stress

Research shows that people who accurately observe and interpret bodily signals are more resilient to stress. Interoception refers to the capacity to accurately detect and interpret bodily cues. Some of these cues are obvious, such as when you accidentally touch a hot surface. But interoception also involves being aware of the body’s more subtle signals. Research suggests that the more sensitive you are to those signs, the better your ability to cope effectively with stress ma

Small acts of giving can make you (and your brain) happier

B Grace Bullock PhD

Sep 16, 2019
3 min

Small acts of giving can make you (and your brain) happier

Small acts of giving make for a happier brain. We’ve all been told that it is better to give than to receive, but is that really true? New research published in the journal Nature Communications shows that even small acts of giving can increase your brain’s happiness quotient. Although studies show that those who give to others tend to be happier overall, researchers have struggled to explain why acts of generosity might lead to a better mood. Indeed, economists and scarcity

Meditation's effects differ by type of practice

B Grace Bullock PhD

Sep 16, 2019
4 min

Meditation's effects differ by type of practice

New research finds that type of meditation practiced may impact brain, stress level, and behavior in different ways. Originally published October 19, 2017 at Mindful.org A growing body of research suggests meditation can positively impact our health and wellbeing. But are all forms of mindfulness practice equally beneficial? In groundbreaking research, a team of scientists at the Max Planck Institute in Germany reveal that mental training geared toward attention, compassion,

Yoga therapy may improve quality of life for those with breast cancer

B Grace Bullock PhD

Sep 16, 2019
4 min

Yoga therapy may improve quality of life for those with breast cancer

Yoga therapy may alleviate symptoms of breast cancer treatment, and improve quality of life new review of the research shows. Breast cancer is the most common form of cancer worldwide, with nearly 2 million women and men being diagnosed each year. Even though survival rates continue to climb, the impact of the disease and its treatment can be both physically and mentally challenging. A review of the research finds that yoga therapy may help to effectively alleviate depression

B Grace Bullock PhD

Sep 16, 2019
3 min

Can yoga slow brain aging?

Can yoga slow down the rate of cognitive decline? New study provides hope. Aging is linked to changes in brain structure and function that may lead to cognitive decline and dementia. New research published in Frontiers of Aging Neuroscience reveals potentially significant brain benefits of yoga for elderly women who practice regularly. There are a number of changes that occur as our brains age that increase the likelihood that we will forget where we put our keys or parked ou

Yoga for military veterans study highlights common research challenges

B Grace Bullock PhD

Sep 16, 2019
4 min

Yoga for military veterans study highlights common research challenges

New study points to benefits of challenges of providing yoga instruction to military veterans with post traumatic stress. Approximately 23% of military veterans are estimated to suffer from symptoms of post-traumatic stress disorder (PTSD), which often include nightmares, flashbacks, heightened reactivity to environmental situations, social isolation, anxiety, and depression. Many adults with PTSD may not experience long-term relief from treatments like psychotherapy or medic

What is the science of mindfulness missing?

B Grace Bullock PhD

Sep 16, 2019
6 min

What is the science of mindfulness missing?

Are the claims about the benefits of mindfulness exaggerated? Here’s what you need to know. In a recent article entitled, Mind the Hype: A Critical Evaluation and Prescriptive Agenda for Research on Mindfulness and Meditation, a team of leading mindfulness teachers, psychologists, neuroscientists and Buddhist scholars sparked a firestorm of controversy about whether the benefits of mindfulness are fact or fiction. The authors expressed their growing concern that “misinformati

B Grace Bullock PhD

Sep 16, 2019
3 min

Can your stress change my brain?

Canadian researchers have discovered that other people’s stress can alter your brain as much as real stress. We all know that chronic stress is bad for us. Research just published in the journal Nature Neuroscience shows that other people’s stress can change our brains in the same ways that real stress can. The effects of stress are widespread. Psychologically, stress is tied to depression, anxiety disorders, and PTSD. Physically, chronic stress is linked to inflammation that

B Grace Bullock PhD

Sep 16, 2019
4 min

4 essential steps for overcoming fear

Is fear holding you back from living the life you want? Here are 4 essential steps for working with, and overcoming your fears. Fear is a common emotion, but it gets a very bad rap. Aside from those who enjoy thrill seeking, most of us repress or deny our fears, or may avoid situations that provoke them. We do this because fear feels lousy, and we’ve been led to believe that our anxieties are a sign of weakness or shortcoming. But this belief only feeds our fears and can make

3 mindfulness principles that will change your life

B Grace Bullock PhD

Sep 16, 2019
5 min

3 mindfulness principles that will change your life

With all of the talk of mindfulness it can be hard to disentangle what is most important. Here are 3 mindfulness-based principles that will change your life. Everywhere I go people are talking about mindfulness. It’s been touted as a cure for aches, pains and mental illness, and the secret sauce that gives entrepreneurs and Super Bowl athletes their edge. I often get asked what mindfulness is and how to practice it. Sure, we’ve all heard that it means living in the present mo

Mindfulness & biofeedback reduce stress, depression and anxiety

B Grace Bullock PhD

Sep 16, 2019
3 min

Mindfulness & biofeedback reduce stress, depression and anxiety

Chronic stress, depression and anxiety may be successfully prevented or treated with mindfulness and biofeedback. Americans are reporting chronic stress at unprecedented rates according to a new American Psychological Association poll. Studies show that as many as one third of Americans are highly stressed at any given time, increasing their risk for depression and anxiety. Mindfulness and biofeedback techniques designed to reduce stress, may also prevent or treat mood disord

8 proven tips for managing holiday stress

B Grace Bullock PhD

Sep 16, 2019
8 min

8 proven tips for managing holiday stress

The holidays don't have to be stressful. Here are 8 proven tips for making the season (and the rest of the year) more joyful. The holiday season can be a time of high stress. Fewer hours of daylight, unpredictable weather, travel, and social events filled with food and drink we wouldn’t otherwise dream of consuming, can leave our systems off balance. Your body and mind are happiest when you are in a state of homeostasis, or equilibrium. When in balance, your nervous system ma

Summer sucked. Is there a silver lining?

B Grace Bullock PhD

Sep 16, 2019
2 min

Summer sucked. Is there a silver lining?

I spent nearly a month being tormented by hospital monitors rather than serenaded by chirping crickets. Can a lousy summer have a silver lining? Summer is one of my favorite times of year. I imagine lazy days reading in the hammock, hours puttering in my garden, hikes in the mountains and nights in a tent gazing at the stars. This year I spent many nights looking at the sky from a hospital room, serenaded by the beeping of monitors rather than the chirping of crickets. Over

Expressing gratitude makes you healthier and happier

B Grace Bullock PhD

Sep 16, 2019
1 min

Expressing gratitude makes you healthier and happier

Expressing gratitude really does make you happier according to new research. In fact, the more positive you are, the more your mind and body will reap the rewards. Sure, we've all heard the trendy news that writing in a gratitude journal may boost your spirits, but why? According to the study, expressing gratitude is consistently linked to a number of positive psychological, social and health effects like feeling optimistic about life, exercising more, and experiencing fewer

How to stop your stories from running your life

B Grace Bullock PhD

Sep 16, 2019
7 min

How to stop your stories from running your life

How to challenge your stories, reduce your stress, rewire your brain, and reinvent your relationships. Originally published at Mindful.org “Your beliefs become your thoughts. Your thoughts become your words. Your words become your actions. Your actions become your habits. Your habits become your values. Your values become your destiny.” — Mahatma Gandhi The stories we tell, particularly the ones we’re not aware of, can profoundly shape who we are, and the decisions that we ma

Research: Breathing exercises and meditation really do sharpen the mind

B Grace Bullock PhD

Sep 16, 2019
2 min

Research: Breathing exercises and meditation really do sharpen the mind

For the first time, researchers at Trinity College Dublin show a neurophysiological link between breathing patterns and attention. For years studies have linked yogic breathing practices and breath-focused meditation to everything from increased relaxation, positive emotion, greater focus, heightened attention and decreased stress to less mind wandering. To date, we’ve yet to understand why this occurs. In a groundbreaking study, researchers at Trinity College Institute of Ne

B Grace Bullock PhD

Sep 16, 2019
5 min

4 Tips to Stop Stress in its Tracks!

Feeling stressed? Here are 4 great tips that you can use right now. In a 2017 Educator Quality of Work Life Survey, roughly two thirds of the nearly 5,000 respondents said their work was “always” or “often” stressful; twice the rate felt by professionals in the general population. Sponsored by American Federation of Teachers and the Badass Teacher’s Association, school staff reported that their mental health is poor, they’re sleep deprived, and they’re more likely to be diagn

B GRACE BULLOCK PhD

Professional Consultant | Strategist | Policy Advisor | Psychologist | Educator | Research Scientist | Author | Speaker

B GRACE BULLOCK PhD