研究表明:正念与良好情绪息息相关,并可改善睡眠

赫芬顿邮报(The Huffington Post)

卡洛琳·格雷瓜尔 2013年3月11日报道

目前越来越多的机构对正念有益健康的课题展开了研究,最近美国犹他州大学研究发现:具有正念特质的人拥有更加稳定的情绪,并且更容易控制自己的情绪和行为。该研究发现:正念不仅仅与较少出现喜怒无常有着密切关系,而且与睡眠质量的改善也息息相关。

该项研究对38名志愿者进行了研究,包括犹他州大学心理学专业学生和社团成员,年龄从20岁到45岁不等,其中三分之一为男性。在做了基线评估后,受试者两天内“穿上”特定仪器,该仪器可以监测心脏活动,还可以监测每天受试者对所接受的几个有关其情绪状态提问所做出的反应。每天晚上,受试者需要回答有关自己调节情绪和行为能力的问题,并且在就寝前对自己生理唤醒和精神唤醒水平进行打分。

与之前其他对正念的研究相比较,其他研究很大程度上是选择了具有经验的正念从业者。而该项研究的调查重心在于人体自然而然发出的正念,而且这些受试者并未受过正念训练。

研究人员发现:情绪越稳定的个体,自我对情绪和行为控制能力的打分就越高;而正念特质越高者,其睡前的唤醒水平则越低,两者之间具有显著相关性。该项目研究人员将在本月美国社会心理学会议(American Psychosomatic Society meeting)中发言。

参加该研究项目的研究生:霍莉·劳(Holly Rau)在一份声明中陈述道:“该项研究让我们更好地理解了正念是如何影响一天的应激反应(编者注:应激反应是指机体突然遭到各种强烈有害刺激后,而产生反应的状态)。一天内,具有较高层次正念者能更好地控制自己的情绪和行为。另外,较高的正念特质与睡前的低唤醒相关,这将有利于改善睡眠质量以及提高应激能力。”

犹他州大学的研究将正念与身心愉悦相联系起来,该研究是目前该领域最新的研究。美国布朗大学(Brown University)的研究也表明具有正念的打坐冥想可以改善大脑对疼痛和情绪的控制。去年,美国俄勒冈大学(University of Oregon)的研究人员发现:中国特有的(即中式)具有正念的打坐冥想与大脑内信号联系大量增加,两者息息相关。

翻译:悠悠步行者

文章来源:http://www.huffingtonpost.com/2013/03/11/mindfulness-emotional-stability-sleep_n_2836954.html?utm_hp_ref=gps-mindfulness-research

 

Mindfulness Linked With Emotional Well-Being And Improved Sleep, Study Finds

The Huffington Post

By Carolyn Gregoire

Posted: 03/11/2013 12:01 am

Adding to a growing body of research on the health benefits of mindfulness, a recent University of Utah study found that individuals with mindful personality traits exhibit more stable emotional patterns and report feeling more in control of their moods and behaviors. The findings showed that mindfulness is correlated not only with less moodiness, but also with improved sleep quality.

The study consisted of 38 subjects who were University of Utah psychology students and members of the school community, ranging in age from 20 to 45 years old. One third of the participants were male. After completing a baseline assessment, the participants wore devices to monitor cardiac activity and responded to several questions per day about their emotional state for two days. In the evening, participants answered questions about their ability to regulate emotions and behavior, and ranked their levels of physical and mental arousal before going to bed.

In contrast with previous studies on mindfulness– which have largely been conducted on experienced mindfulness practitioners –the survey focused on naturally-occurring mindfulness traits in individual who are not trained in mindfulness practices.

The researchers’ findings– which will be presented at this month’s American Psychosomatic Society meeting — demonstrated that greater emotional stability, higher self-rankings of control over emotions and behavior, and lower levels of pre-sleep arousal were significantly correlated with higher levels of mindfulness traits.

“This study gives us a better understanding of how mindfulness affects stress responses throughout the day,” Holly Rau, a graduate student involved with the research, said in a statement.“People who reported higher levels of mindfulness described better control over their emotions and behaviors during the day. In addition, higher mindfulness was associated with lower activation at bedtime, which could have benefits for sleep quality and future ability to manage stress.”

The University of Utah research is the most recent of a number of studies linking mindfulness with increased physical and emotional well-being. Brown University research has also found that mindfulness meditation can improve an individual’s control over brain processing of pain and emotions. And last year, University of Oregon researchers found that a type of Chinese mindfulness meditation to be linked with a physical increase in the number of signaling connections in the brain.