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About B Grace Bullock
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Blog postRegular mindfulness practice may bolster teens' stress resilience. Scientists from Germany and the UK recently found that 3 to 6 months of daily mindfulness-based training may buffer against long-term physiological and psychological stress. They randomly assigned 277 healthy adults with no meditation experience to either a 3-or a 9-month mindfulness group, or a control group. Both mindfulness groups were then divided into smaller training subgroups.
Participants in the 3-month group r -
Blog postFeeling tired, stressed, frazzled and Covid fatigued? You're not alone. Here are 4 timeless tips for thriving through stress and adversity. It is hard to believe that it has been almost two years since many of us set foot in the same room, or exchanged hugs, laughs, tears, or life experiences with friends and family.
Without doubt, we've experienced a couple of rough years!
Personally, it has felt that I’ve been running a marathon at a sprint pace in the pitch dark without a -
Blog postNew research from Australia shows classroom-based mindfulness lessons for young children can aid the development of executive function—a set of skills that are key to academic and social thriving—while also building stress resilience. Of 91 kindergarten- to second-graders who participated in a classroom-based program, two-thirds were offered mindfulness instruction during the first part of the study. The remaining third, serving as a control group, received lessons when the study was done. <
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Blog postA week of mindfulness might help improve your relationship with difficult emotions. A new study finds just one week of meditation may loosen the grip of challenging emotions.
Researchers in China assigned 46 college volunteers to either a mindfulness meditation intervention group or an emotion regulation education group. Meditation instruction was based on core concepts of mindfulness and the breath, and delivered via a short lecture on mindfulness theory, followed by seven days of 15 -
Blog postResearch looks into how mindfulness and compassion-focused therapy can help treat depression, anxiety, and stress. Most adults will experience stress, anxiety or depression at some point in their lives. This is certainly true now, as we cope with the uncertainty of a global pandemic.
Therapies that teach mindfulness and self-compassion may provide some relief. A study, published in Frontiers in Psychology, looks at whether focusing on self-compassion may be as effective as a mindfuln -
Blog postNew study from Europe finds that couples benefit from a few minutes of daily meditation or guided relaxation. Is mindfulness or relaxation training helpful for romantic relationships? European researchers wanted to know. They randomly assigned 989 couples to either a mindfulness group or a relaxation group. Couples ranged in age from 21 to 83 years old and had been in relationships for an average of 23 years. Mindfulness training involved daily 10-minute audioguided exercises that included pa
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Blog postA study finds that being mindful can affect not only how you feel about the stressors in your life, but how you actively cope with them. A growing body of research finds that mindful people tend to be happier and feel less stressed. We’re not entirely sure why this happens. One possible explanation is that mindful individuals have an easier time taking life’s challenges in stride, and are more flexible in the ways they deal with difficulties. This, in turn, may improve their health and well-b
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Blog postHistorically, mindfulness interventions have not been responsive to the ways of being and knowing of non-white individuals. A new study focuses on identifying how a mindfulness-based intervention can better serve Latinx families. To date, few mindfulness interventions have focused on the needs of Latinx children and their parents. A recent pilot study examined whether 27 families with 10- to 16-year-old youth who engaged in a community-derived mindfulness intervention would experience less s
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Blog postResearch shows that present-moment awareness, a key feature of mindfulness, increases stress resilience and well-being. Present-moment awareness involves monitoring and attending to current experience rather than predicting future events or dwelling on the past. Studies show that an individual’s disposition toward remaining in the present moment is linked to numerous health benefits including lower levels of perceived stress, anxiety and depression, improved mood, and a sense of improved well
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Blog postDifferent breathing patterns activate our brain networks related to mood, attention, and body awareness, a new study suggests. Slow down, and pay attention to your breath. It’s not merely commonsense advice. It also reflects what meditation, yoga, and other stress-reducing therapies teach: that focusing on the timing and pace of our breath can have positive effects on our body and mind. A recent study in the Journal of Neurophysiology may support this, revealing that several brain regions li
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Blog postResearch shows us that we not only have the capacity to pay attention to and stop the chatter of our stories, but we can also reduce our stress, rewire our brains, and reinvent our relationships by responding to them differently.
The stories we tell, particularly the ones we’re not aware of, can profoundly shape who we are, and the decisions that we make. Recognizing our stories and how they influence how we relate to others is a hallmark of becoming self-aware, and a cornerstone of mi -
Blog postMindful parents are more positive and share better relationships with their teens.
Researchers at Colorado State University were curious to know if mindfulness might help parents navigate parenting their teens with a bit more ease. Mindful parenting programs – those designed to incorporate mindfulness-based principles and practices with traditional parenting skills – are increasing in popularity, but we know little about their effectiveness.
In a study, 432 families of 6th and -
Blog postNew study finds that mindfulness training may benefit adults with multiple sclerosis (MS). New research from Ohio State University suggests mindfulness training may help people with multiple sclerosis improve their cognitive function and regulate negative emotions. In the pilot study, 61 adults with MS attended either a mindfulness training (MT) group or an active cognitive training (ACT) group for four weeks, or were placed on a waitlist and received training at the end of the study.
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Blog postResearch from Vanderbilt University finds that mindfulness can ease the stress, anxiety and depression of parenting children with autism. Learning how to parent children with autism can be stressful for their families. A pilot study led by researchers at Vanderbilt University Medical Center has found evidence that Mindfulness-Based Stress Reduction (MBSR), which can reduce stress and improve sleep, may offer benefit. Parents of three-year-old children with autism were randomly assigned
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Blog postThis simple yet effective form of deep breathing defuses the stress feedback loop and teaches your brain and body to relax. Taking a breath or two to relax in and of itself isn’t new. Many people take a few deep breaths when they’ve feeling overcome by stress, and the adage, “just breathe” appears on everything from billboards to t-shirts. Deep breathing, often referred to as “belly or diaphragmatic breathing,” is incorporated in many different mind–body therapies. There is one fundamental pr
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Blog postNew research pairing virtual navigation with brain scans finds that stress makes people less able to make efficient and effective plans. Remembering past events is key to keeping us safe in the present. For example, recalling the pain of touching a hot stove often prevents us from doing it again. But when under pressure, we may be less able to access the memories that we need to make effective decisions, a new study published in Current Biology shows.
Researchers at Stanford Universi -
Blog postNew research finds that just one week of mindfulness practice may improve our emotional memory and bolster our ability to manage difficult emotions. There is mounting evidence that mindfulness-based interventions can positively affect psychological well-being. But for some, the time and cost involved in mindfulness training can be a barrier. A new study finds that just one week of meditation may be enough to loosen the grip of negative emotions.
In the study, researchers in China assi -
Blog postWhat we think we know about how the brain works could be fundamentally wrong according to researchers at Duke University, who claim that the measurement these studies are based on isn't accurate. For the past several decades, scientists have relied on functional magnetic resonance imaging (fMRI) to assess which brain structures are being used when we complete a task. For example, studies where adults were asked to view emotional pictures or recall a list of words or numbers while undergoing
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Blog postA new study from Yale University shows where people’s experience of intense emotion occurs in the brain, paving the way for new strategies to treat chronic stress. Stress, anxiety and fear can have a debilitating impact on our lives, particularly as our society struggles to cope with a global pandemic and social unrest. This effect occurs, in part, because intense emotions activate the brain’s fear network, releasing hormones called glutocorticoids that trigger the fight, flight and freeze re
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Blog postNew research shows that reducing stress through mindfulness may make your body more resilient to inflammation. Chronic stress undermines health by increasing inflammation throughout the body, increasing the risk for heart disease, cancer, arthritis, and Alzheimer’s disease, among others. A pair of studies, published in PLOS ONE, find that mindfulness practice may help lessen this risk in those most vulnerable to stress: midlife-to-older adults, and those with a high body mass index (BMI).
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