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How to tailor various 'anxiety-reducing' techniques to better suit your own needs
Combining various mindfulness-based interventions (MBIs) can have numerous health benefits, according to new research.
- Mindfulness is typically described as the ability to become more aware of your physical, mental, and emotional well-being at the present moment, without any negative perceptions.
- In a 2019 UK-based study, participants who tailored various self-help practices to fit their individual circumstances and anxieties found them much more beneficial after as little as 5 minutes per day.
- Different mindfulness techniques fit well together – here, we take a look at how to tailor various combinations to suit your individual needs.
How do mindfulness-based interventions (MBIs) work?
What is mindfulness?
While there is currently no universally accepted definition for mindfulness (as it can vary depending on each person's definition of mindfulness or how to achieve it), the general idea associated with mindfulness is that you become more aware of your physical, mental, and emotional well-being at the present moment.
A 2019 study assessed how MBIs have been applied successfully across different populations of people, reaching a conclusion that even brief exposure (as little as 5 minutes a day) can impact numerous health-related incomes such as anxiety, depression, stress, and cognitive outcomes.
Some examples of MBIs include:
- Progressive muscle relaxation
- Breathing exercises
- Guided imagery practices
Mental health professionals suggest that through mindfulness practices, we can separate ourselves from negative thoughts, emotions, and bodily sensations that revolve around the daily stresses in our lives. This kind of separation allows us to gain perspective and find it easier to address the issues we're facing.
Combine multiple techniques to achieve the best results.
While anxiety patients generally pick one type of MBI and test it, switching to another if that one is unsuccessful, research shows that psychological stress-management techniques like these are best in combination with each other instead of one by one. In 2019, a separate study by UK-based researchers Xu Wang, Connie Smith, Laura Ashley, and Michael E. Hyland looked at the impact of tailoring specific mindfulness-based interventions to each individual in their study of stroke survivors struggling with anxiety.
Based on the results, two things are clear:
- After the participants tailored these self-help practices to fit their individual circumstances and anxieties, they were perceived as more acceptable, user-friendly, and beneficial.
- In order for these mindfulness techniques to be most beneficial, they should be practiced once per day.
Which MBI techniques go well together?
Focusing on your breathing is a critical part of most MBI practices.
Photo by fizkes on Shutterstock
Mindful breathing and meditation
Pausing and taking a few deep breaths is a good way to get a handle on your emotions, but in order for mindful breathing exercises to really work, research suggests you pay attention to the physical senses as well.
In this beginner's guide to meditation, it's suggested to "follow your breath" for two minutes before really anchoring yourself in a meditation session. Naturally, your mind will wander. Take note of the distraction but don't let it consume you.
Simply ignoring the outside world to try to focus on your breathing will only create more distractions. Instead, allowing yourself to be aware of your physical surroundings will make it much easier to eventually tune those things out and focus on your breathing.
Yoga and mindful breathing
Simply "going through the motions," as many do when following a yoga tutorial on Youtube or practicing something they read about online, isn't nearly as impactful as allowing the natural flow of yoga and breathing to carry you into a calm state of mind.
Research supports the idea that yoga, in combination with mindful breathing techniques, can improve physical and mental health through regulating the hypothalamic-pituitary-adrenal (HPA) axis, which is our central stress response system.
Progressive muscle relaxation, mindful breathing, and guided imagery
Progressive muscle relaxation is the technique where you tense a group of muscles as you breathe in and relax that group of muscles as you breathe out. It incorporates mindful breathing, but guided imagery practices can take this anxiety-reducing technique to the next level.
Progressive muscle relaxation looks like this:
- Breathe in, tensing the first muscle group hard, but not hard enough to cause discomfort or cramping, for a maximum of 10 seconds.
- Breathe out, completely relaxing the muscle group suddenly. This shouldn't be a gradual release, it should be a quick release.
- Relax for a maximum of 20 seconds before moving onto the next muscle group.
A breakdown of muscle groups and how-to instructions for muscle relaxation can be found via the University of Michigan's Health Library website. It's important to do this technique in the correct muscle group order to allow yourself to benefit from the experience.
Once you've completed this technique a few times and feel familiar with how it goes, adding guided imagery practices can help you work on your timing and release/relaxation moments can become more impactful.
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How would the ability to genetically customize children change society? Sci-fi author Eugene Clark explores the future on our horizon in Volume I of the "Genetic Pressure" series.
- A new sci-fi book series called "Genetic Pressure" explores the scientific and moral implications of a world with a burgeoning designer baby industry.
- It's currently illegal to implant genetically edited human embryos in most nations, but designer babies may someday become widespread.
- While gene-editing technology could help humans eliminate genetic diseases, some in the scientific community fear it may also usher in a new era of eugenics.
Tribalism and discrimination<p>One question the "Genetic Pressure" series explores: What would tribalism and discrimination look like in a world with designer babies? As designer babies grow up, they could be noticeably different from other people, potentially being smarter, more attractive and healthier. This could breed resentment between the groups—as it does in the series.</p><p>"[Designer babies] slowly find that 'everyone else,' and even their own parents, becomes less and less tolerable," author Eugene Clark told Big Think. "Meanwhile, everyone else slowly feels threatened by the designer babies."</p><p>For example, one character in the series who was born a designer baby faces discrimination and harassment from "normal people"—they call her "soulless" and say she was "made in a factory," a "consumer product." </p><p>Would such divisions emerge in the real world? The answer may depend on who's able to afford designer baby services. If it's only the ultra-wealthy, then it's easy to imagine how being a designer baby could be seen by society as a kind of hyper-privilege, which designer babies would have to reckon with. </p><p>Even if people from all socioeconomic backgrounds can someday afford designer babies, people born designer babies may struggle with tough existential questions: Can they ever take full credit for things they achieve, or were they born with an unfair advantage? To what extent should they spend their lives helping the less fortunate? </p>
Sexuality dilemmas<p>Sexuality presents another set of thorny questions. If a designer baby industry someday allows people to optimize humans for attractiveness, designer babies could grow up to find themselves surrounded by ultra-attractive people. That may not sound like a big problem.</p><p>But consider that, if designer babies someday become the standard way to have children, there'd necessarily be a years-long gap in which only some people are having designer babies. Meanwhile, the rest of society would be having children the old-fashioned way. So, in terms of attractiveness, society could see increasingly apparent disparities in physical appearances between the two groups. "Normal people" could begin to seem increasingly ugly.</p><p>But ultra-attractive people who were born designer babies could face problems, too. One could be the loss of body image. </p><p>When designer babies grow up in the "Genetic Pressure" series, men look like all the other men, and women look like all the other women. This homogeneity of physical appearance occurs because parents of designer babies start following trends, all choosing similar traits for their children: tall, athletic build, olive skin, etc. </p><p>Sure, facial traits remain relatively unique, but everyone's more or less equally attractive. And this causes strange changes to sexual preferences.</p><p>"In a society of sexual equals, they start looking for other differentiators," he said, noting that violet-colored eyes become a rare trait that genetically engineered humans find especially attractive in the series.</p><p>But what about sexual relationships between genetically engineered humans and "normal" people? In the "Genetic Pressure" series, many "normal" people want to have kids with (or at least have sex with) genetically engineered humans. But a minority of engineered humans oppose breeding with "normal" people, and this leads to an ideology that considers engineered humans to be racially supreme. </p>
Regulating designer babies<p>On a policy level, there are many open questions about how governments might legislate a world with designer babies. But it's not totally new territory, considering the West's dark history of eugenics experiments.</p><p>In the 20th century, the U.S. conducted multiple eugenics programs, including immigration restrictions based on genetic inferiority and forced sterilizations. In 1927, for example, the Supreme Court ruled that forcibly sterilizing the mentally handicapped didn't violate the Constitution. Supreme Court Justice Oliver Wendall Holmes wrote, "… three generations of imbeciles are enough." </p><p>After the Holocaust, eugenics programs became increasingly taboo and regulated in the U.S. (though some states continued forced sterilizations <a href="https://www.uvm.edu/~lkaelber/eugenics/" target="_blank">into the 1970s</a>). In recent years, some policymakers and scientists have expressed concerns about how gene-editing technologies could reanimate the eugenics nightmares of the 20th century. </p><p>Currently, the U.S. doesn't explicitly ban human germline genetic editing on the federal level, but a combination of laws effectively render it <a href="https://academic.oup.com/jlb/advance-article/doi/10.1093/jlb/lsaa006/5841599#204481018" target="_blank" rel="noopener noreferrer">illegal to implant a genetically modified embryo</a>. Part of the reason is that scientists still aren't sure of the unintended consequences of new gene-editing technologies. </p><p>But there are also concerns that these technologies could usher in a new era of eugenics. After all, the function of a designer baby industry, like the one in the "Genetic Pressure" series, wouldn't necessarily be limited to eliminating genetic diseases; it could also work to increase the occurrence of "desirable" traits. </p><p>If the industry did that, it'd effectively signal that the <em>opposites of those traits are undesirable. </em>As the International Bioethics Committee <a href="https://academic.oup.com/jlb/advance-article/doi/10.1093/jlb/lsaa006/5841599#204481018" target="_blank" rel="noopener noreferrer">wrote</a>, this would "jeopardize the inherent and therefore equal dignity of all human beings and renew eugenics, disguised as the fulfillment of the wish for a better, improved life."</p><p><em>"Genetic Pressure Volume I: Baby Steps"</em><em> by Eugene Clark is <a href="http://bigth.ink/38VhJn3" target="_blank">available now.</a></em></p>
It's hard to stop looking back and forth between these faces and the busts they came from.
- A quarantine project gone wild produces the possibly realistic faces of ancient Roman rulers.
- A designer worked with a machine learning app to produce the images.
- It's impossible to know if they're accurate, but they sure look plausible.
How the Roman emperors got faced<a href="https://payload.cargocollective.com/1/6/201108/14127595/2K-ENGLISH-24x36-Educational_v8_WATERMARKED_2000.jpg" ><img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDQ2NDk2MS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyOTUzMzIxMX0.OwHMrgKu4pzu0eCsmOUjybdkTcSlJpL_uWDCF2djRfc/img.jpg?width=980" id="775ca" class="rm-shortcode" data-rm-shortcode-id="436000b6976931b8320313478c624c82" data-rm-shortcode-name="rebelmouse-image" alt="lineup of emperor faces" data-width="1440" data-height="963" /></a>
Credit: Daniel Voshart<p>Voshart's imaginings began with an AI/neural-net program called <a href="https://www.artbreeder.com" target="_blank">Artbreeder</a>. The freemium online app intelligently generates new images from existing ones and can combine multiple images into…well, who knows. It's addictive — people have so far used it to generate nearly 72.7 million images, says the site — and it's easy to see how Voshart fell down the rabbit hole.</p><p>The Roman emperor project began with Voshart feeding Artbreeder images of 800 busts. Obviously, not all busts have weathered the centuries equally. Voshart told <a href="https://www.livescience.com/ai-roman-emperor-portraits.html" target="_blank" rel="noopener noreferrer">Live Science</a>, "There is a rule of thumb in computer programming called 'garbage in garbage out,' and it applies to Artbreeder. A well-lit, well-sculpted bust with little damage and standard face features is going to be quite easy to get a result." Fortunately, there were multiple busts for some of the emperors, and different angles of busts captured in different photographs.</p><p>For the renderings Artbreeder produced, each face required some 15-16 hours of additional input from Voshart, who was left to deduce/guess such details as hair and skin coloring, though in many cases, an individual's features suggested likely pigmentations. Voshart was also aided by written descriptions of some of the rulers.</p><p>There's no way to know for sure how frequently Voshart's guesses hit their marks. It is obviously the case, though, that his interpretations look incredibly plausible when you compare one of his emperors to the sculpture(s) from which it was derived.</p><p>For an in-depth description of Voshart's process, check out his posts on <a href="https://medium.com/@voshart/photoreal-roman-emperor-project-236be7f06c8f" target="_blank">Medium</a> or on his <a href="https://voshart.com/ROMAN-EMPEROR-PROJECT" target="_blank" rel="noopener noreferrer">website</a>.</p><p>It's fascinating to feel like you're face-to-face with these ancient and sometimes notorious figures. Here are two examples, along with some of what we think we know about the men behind the faces.</p>
Caligula<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDQ2NDk4Mi9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY3MzQ1NTE5NX0.LiTmhPQlygl9Fa9lxay8PFPCSqShv4ELxbBRFkOW_qM/img.jpg?width=980" id="7bae0" class="rm-shortcode" data-rm-shortcode-id="ce795c554490fe0a36a8714b86f55b16" data-rm-shortcode-name="rebelmouse-image" data-width="992" data-height="558" />
One of numerous sculptures of Caligula, left
Nero<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDQ2NTAwMC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NTQ2ODU0NX0.AgYuQZzRQCanqehSI5UeakpxU8fwLagMc_POH7xB3-M/img.jpg?width=980" id="a8825" class="rm-shortcode" data-rm-shortcode-id="9e0593d79c591c97af4bd70f3423885e" data-rm-shortcode-name="rebelmouse-image" data-width="992" data-height="558" />
One of numerous sculptures of Nero, left
The long-term lessons America learns from the coronavirus pandemic will spell life or death.
- As the US commences its early stages of COVID-19 vaccinations, Michael Dowling, president and CEO of Northwell Health, argues that now is not the time to relax. "There are lessons to be learned by systems like ours based upon our experience," says Dowling, adding that "we know what these lessons are, and we're working on them."
- The four major takeaways that Dowling has identified are that the United States was unprepared and slow to react, that we need a domestic supply chain so that we aren't relying on other countries, that there needs to be more domestic and international cooperation, and that leadership roles in public health must be filled by public health experts.
- If and when another pandemic hits (in the hopefully distant future), the country—and by extension the world—will be in a much better place to deal with it.
Scientists use new methods to discover what's inside drug containers used by ancient Mayan people.
- Archaeologists used new methods to identify contents of Mayan drug containers.
- They were able to discover a non-tobacco plant that was mixed in by the smoking Mayans.
- The approach promises to open up new frontiers in the knowledge of substances ancient people consumed.
PARME staff archaeologists excavating a burial site at the Tamanache site, Mérida, Yucatan.
Dr. Eric Lander is a pioneer in genomics. What role will he play in the new administration?