Mind Body Medicine Christian Carter, Ph.D. Mojgan Jahan, Psy.D. Naval Medical Center San Diego
Nov 22, 2014
Mind Body Medicine
Christian Carter, Ph.D.Mojgan Jahan, Psy.D.
Naval Medical Center San Diego
DisclaimerThe opinions expressed in this article are the author's own and do not necessarily reflect the view of the United States Government, the United States Department of Defense, The United States Navy, or The United States Navy Bureau of Medicine and Surgery.
The study protocol was approved by the Naval Medical Center San Diego Institutional Review Board in compliance with all applicable Federal regulations governing the protection of human subjects.
I am an employee of the U.S. Government. This work was prepared as part of my official duties. Title 17 U.S.C. §105 provides that ‘copyright protection under this title is not available for any work of the United States Government.’ Title 17 U.S.C §101 defines U.S. Government work as a work prepared by a military service member or employee of the U.S. Government as part of that person’s official duties.
Disclosures/Conflicts of Interest
• None to report
Acknowledgements• Benson Henry Institute for Mind Body
Medicine• CDR Jeffrey Millegan, MD,MPH
Sometimes, being a health care provider can feel like this…
What is Mind-Body Medicine?
• Medical discipline based upon the inseparable connection between the mind and the body
• Unmanaged and overwhelming stress can turn into illness, dysfunction and possibly disease
Allostasis vs Allostatic Load Constructive/adaptive Coping: arousal reactions return to a healthy
baseline after stressor is dealt with.
Maladaptive Coping: arousal reaction continues after stressor has been dealt with. Baseline of arousal reaction moves steadily upward causing progressive “wear and tear.”
stressor stressor stressor
Str
ess
Resp
on
se
Stress Warning Signs
PhysicalHeadaches, Back Pain, Tightness
in neck or shoulders, Racing Heart, Restlessness, Tired
BehavioralSmoking, Bossiness, Compulsive
eating or drinking, Critical of others, night-time grinding of teeth, not getting things done
EmotionalCrying, Nervous, Anxious, Angry,
Lonesome, Boredom, Powerless, Easily upset
CognitiveForgetfulness, Lack of creativity,
Thoughts running away, Loss of sense of humor, Inability to make decisions, Worry
What is Mind-Body Medicine?
• Medical discipline based upon the inseparable connection between the mind and the body
• Unmanaged and overwhelming stress can turn into illness and dysfunction and possibly disease
• There are self-care modalities that can increase one’s capacity to manage stress and increase resilience
The Three Legged Stoolof
Mind Body Medicine
Overall Health
ProceduressMedication Self-care
Low self-care will reduce the benefits of everything else
Overall Health
Medication ProceduresSelf-care
The Goal
Overall Health
Medications Self Care Procedures
Goals of Mind Body Medicine
1. To enhance resiliency skills
2. To promote adaptive living through:
a) Learning relaxation techniques
b) Decreasing stress reactivity
c) Building positivity
Reversing the cycle
Learning to be “In The Zone”
A state of relaxed, passive attention to a repetitive or absorbing stimulus that turns off the “inner dialogue” thereby decreasing arousal of the sympathetic nervous system.
TWO BASIC STEPS TO THE RELAXATION RESPONSE(In The Zone)
1. A mental focusing tool, such as watching your breath, or repeating a word, phrase, prayer or thinking of a soothing image
2. A quiet, aware, ‘nonjudging’ attitude, gently directing your mind back to your point of focus when you notice yourself caught up in other thoughts.
Recuperative Sleep
• Stimulus Control• Sleep hygiene• Positive sleep thoughts
Retrain Cognitive & Emotional Instincts
• Practice cognitive restructuring– STOP– BREATHE– REFLECT– CHOOSE
• Practice positive psychology– Find a purpose to focus
on during suffering
Cognitive Restructuring is based on two premises:
1. Much of our stress and emotional suffering comes from the way we think
2. The thoughts that cause stress are often negative, unrealistic and distorted
Stress
1. Perception of a threat
- either physical or psychological
and….
2. Perception that you can’t cope
The Negative Stress Cycle
Stress
Negative Moods &
Emotions
Automatic ThoughtsPhysical Symptoms
and/orUnhelpful Behaviors
AttitudesBeliefs
Assumptions
Cultivate Social Connection
• Identify and seek out connection
• Be mindful of communication style during stress
Increasing Scientific Evidence for Multiple Conditions
Strong to moderate evidence• Cardiovascular disease• Hypertension• Insomnia• Pain
– Chronic– Low back pain– Arthritis– Acute pain– Fibromyalgia
• Surgical outcomes• Cancer treatment tolerance• Depression• Anxiety
Limited evidence• Allergies• Dermatological disorders• Diabetes• HIV progression• Irritable bowel syndrome• Post-stroke rehabilitation• Peptic ulcer• Pregnancy outcomes• Chronic obstructive pulmonary
disease• Tinnitus
Online Resources
Experiential Groups
Staff Wellness CME Series
Mind Body Medicine Course
Mind Body Medicine at NMCSD
Online Resources
Experiential Groups
Staff Wellness CME Series
Mind Body Medicine Course
Mind Body Medicine at NMCSD
www.sdihc.org
Online Resources
Experiential Groups
Staff Wellness CME Series
Mind Body Medicine Course
Mind Body Medicine at NMCSD
MIND BODY MEDICINE
Mindfulness, Balance, Renewal
Meditation Groups (20-30 minutes)
MON & TUES @ 1200 in Bldg 6, 1st Deck, Lg Conf Rm
WED @ 0730 Bldg. 26, 1st Deck, Small Classroom across the hall from Health &Wellness office
WED at 1230 in Bldg. 3, 1st Deck, OB/GYN Conf Rm in center of bldg. 3, next to C-5 Physical Therapy
Drop in, no appointment needed
Online Resources
Experiential Groups
Staff Wellness CME Series
Mind Body Medicine Course
Mind Body Medicine at NMCSD
Online Resources
Experiential Groups
Staff Wellness CME Series
Mind Body Medicine Course
Mind Body Medicine at NMCSD
Seven Week Programbased on Resilient Warrior
• Session I: Stress Physiology and Relaxation Techniques• Session II: Established “In The Zone” Techniques and the Power of Journaling• Session III: Recuperative Sleep and Cognitive Restructuring• Session IV: Qigong and Healing Beliefs lead to Positive emotions• Session V: Yoga and Cognitive Restructuring • Session VI: Enhancing Social Connection and
Communication• Session VII: Putting It All Together
Goals of the MBM Course
Participants • Understand that managing stress improves
health and functioning
• Believe that they CAN put the skills taught in the course into practice
• Put the skills into practice
Why this model?
• Teaches core concepts that can be useful with diverse populations
• Is modifiable
• Can be taught by anyone (it is a course, not therapy)
MBM Course Catalog
Current• MBM for Pain• MBM for Pain (IOP)• MBM for Stress Resilience• MBM for Mothers To Be• MBM Workshop for NMCSD
Staff• MBM OASIS• MBM Neurology
On the Horizon• Inpatient Mental Health• SARP• Naval Hospital Camp
Pendleton• Operational Fleet-ex: Meditation Resiliency Training onboard DDG • Other?
Mind Body Medicine Course feedback Overall5/2013 – 4/2014
AVG RANGEOverall Rating of Program (1=very poor, 2=poor, 3=fair, 4=good 5=excellent)
4.66 4 – 5
Refer friend to Program? (1=strongly disagree, 2=disagree, 3=neutral, 4=agree, 5=strongly agree)
4.74 4 – 5
Plan to continue using cognitive restructuring? (1=strongly disagree, 2=disagree, 3=neutral, 4=agree, 5=strongly agree)
4.54 3 - 5
Plan to continue meditating? (1=strongly disagree, 2=disagree, 3=neutral, 4=agree, 5=strongly agree)
4.61 3 - 5
n=63
MBM CoursesPreliminary Findings
• MBM Pain (6 cycles)– Statistically significant
improvement in• Perceived disability• Time to sleep onset• Depression• Physical, psychological and
relationship quality of life
• MBM Mothers To Be (2 cycles)– Statistically significant
improvement in• Depression• Perceived disability• Anxiety• Physical quality of life
• MBM Stress Resilience (3 cycles)– Statistically significant
improvement in• Perceived stress• Post-traumatic stress• Sleep quality• Healthier coping with stress• Anxiety• Depression• Somatization• Physical and relationship
quality of life
MBM CoursesPreliminary Findings
• MBM Pain (6 cycles)– Statistically significant
improvement in• Perceived disability• Time to sleep onset• Depression• Physical, psychological and
relationship quality of life
• MBM Mothers To Be (2 cycles)– Statistically significant
improvement in• Depression• Perceived disability• Anxiety• Physical quality of life
• MBM Stress Resilience (3 cycles)– Statistically significant
improvement in• Perceived stress• Post-traumatic stress• Sleep quality• Healthier coping with stress• Anxiety• Depression• Somatization• Physical and relationship
quality of life
MBM CoursesPreliminary Findings
• MBM Pain (6 cycles)– Statistically significant
improvement in• Perceived disability• Time to sleep onset• Depression• Physical, psychological and
relationship quality of life
• MBM Mothers To Be (2 cycles)– Statistically significant
improvement in• Depression• Perceived disability• Anxiety• Physical quality of life
• MBM Stress Resilience (3 cycles)– Statistically significant
improvement in• Perceived stress• Post-traumatic stress• Sleep quality• Healthier coping with stress• Anxiety• Depression• Somatization• Physical and relationship
quality of life
MBM CoursesPreliminary Findings
• MBM Pain (6 cycles)– Statistically significant
improvement in• Perceived disability• Time to sleep onset• Depression• Physical, psychological and
relationship quality of life
• MBM Mothers To Be (2 cycles)– Statistically significant
improvement in• Depression• Perceived disability• Anxiety• Physical quality of life
• MBM Stress Resilience (3 cycles)– Statistically significant
improvement in• Perceived stress• Post-traumatic stress• Sleep quality• Healthier coping with stress• Anxiety• Depression• Somatization• Physical and relationship
quality of life