24Drs好健康報:緩和焦慮失調最好的方法
好健康熱頭條 ─緩和焦慮失調最好的方法 Best Ways to Ease Anxiety Disorders
好健康小單字─ 超覺靜坐（Transcendental Mediation）
好健康熱頭條 ─緩和焦慮失調最好的方法
沉思可能可緩和飽受焦慮失調困擾者的焦慮情形，焦慮失調包括妄想強迫症（OCD）；但是一項新的研究顯示，沉思未必比其他放鬆技巧在治療焦慮方面效果要來得好。
研究人員檢討回顧了比較沉思和其他放鬆技巧效果的兩項研究，像是生物反饋療法，發現兩種替代治療法對於減少焦慮方面是一樣有效的。
沈思並未與任何副作用有關，但是研究中有33%-44%的參加者退出試驗，沒有繼續參與研究，這意味著有焦慮失調的人可能在持續接受沈思治療方面有困難；研究人員表示，未來還需要更多的研究，來決定沈思在治療焦慮失調上所扮演的角色。
【沉思和放鬆的比較】
在這項研究中，研究人員檢討了有關沈思與其他種放鬆技巧的效果的研究，比較沈思與其他放鬆技巧效果的研究中，只有兩種研究符合這些研究人員的檢討需求。
第一項研究比較了超覺靜坐與放鬆治療法以及EMG（肌肉神經電探圖）生物回饋療法。
超覺靜坐是將心智集中在一個物體上，直到心達到靜止；肌電圖生物回饋療法測量肌肉鬆弛，並且教導人們控制他們的肌肉鬆弛程度。
第二項研究比較了深切的沉思，這鼓勵想法的注意覺察，當維持分離的時候，到靈量瑜珈(Kundalini yoga)，靈量瑜珈包括一種稱為pranayama的冥想式呼吸。
研究人員表示，這兩項研究顯示，冥想沈思與其他形式的放鬆治療法，在減少整體焦慮情形是可比較的，但這些研究的參加者數量較少，因此對有關於沈思治療焦慮失調的效果下任何的結論是相當困難的。
尤其，這些結果顯示：
•所有的放鬆和沉思技巧造成衡量焦慮的情形、心情以及憂傷的症狀獲得改善，但是睡眠失調並未獲得改善。
•工作、社交活動以及家庭關係也在所有的治療團體之中有所改善，但是配偶關係和性生活則沒有影響。
•靈量瑜珈在治療妄想－強迫失調情形並沒有像深切的沈思一樣有效，儘管練習這種瑜珈的參加者，在感覺到的壓力和生活目的方面的得分獲得較多的改善。
這項研究發表於最近一期的線上版柯克藍檢討期刊中。
Best Ways to Ease Anxiety Disorders
Meditation may ease anxiety among people who suffer from anxiety disorders, including obsessive-compulsive disorder (OCD). But a new study suggests meditation isn't necessarily better than other types of relaxation techniques at treating anxiety.
Researchers reviewed two studies comparing meditation to other relaxation techniques, such as biofeedback, and found both alternative therapies were equally effective in reducing anxiety.
No side effects were associated with meditation, but 33%-44% of the participants in the studies dropped out, which suggests that people with anxiety disorders may have a hard time sticking to a meditation regimen. Consequently, researchers say more studies are needed to determine the role of meditation in treating anxiety disorders.
Meditation vs. Relaxation
In the study, researchers reviewed research on meditation and other types of relaxation techniques. Only two studies that compared meditation to other relaxation techniques met the researchers' requirements for review.
The first compared transcendental meditation to relaxation therapy and EMG (electromyography) biofeedback.
Transcendental meditation involves focusing the mind on an object until the mind achieves stillness. EMG biofeedback measures muscle relaxation and teaches people to control their own level of muscle relaxation.
The second study compared mindfulness meditation, which encourages awareness of one's thoughts while maintaining detachment, to Kundalini yoga. Kundalini yoga includes a meditative form of breathing known as pranayama.
Researchers say both studies showed that meditation was comparable to other forms of relaxation therapy in reducing anxiety overall. But the small number of people involved in the studies makes it difficult to draw any firm conclusions about the effectiveness of meditation in the treatment of anxiety disorders.
In particular, the results showed:
· All relaxation and meditation techniques resulted in improved scores on measures of anxiety, current mood, and symptoms of distress, but sleep disturbances did not improve.
· Work, social functioning, and family relations also improved among all treatment groups, but marital relations and sex life were not affected.
· Kundalini yoga wasn't as effective in treating obsessive-compulsive disorders as mindful meditation, although participants who practiced this form of yoga had more improvement on scores of perceived stress and purpose in life.
The study appears in the current online issue of The Cochrane Review.
SOURCES: Krisanaprakornkit, T. The Cochrane Review, Jan. 25, 2006, online publication. News release, Health Behavior News Service.
WebMD Medical News
by Jennifer Warner
Reviewed By Louise Chang
好健康小單字─ 超覺靜坐（Transcendental Mediation）
超覺靜坐創立於1960年代，為印度瑜珈術中的靜坐方式，是一種簡單、自然的方法，使心智的思想減少，進而使身體獲得一種獨特的深度休息狀態；特點是靜坐者先由教師傳授特別的咒語（稱為mantra），靜坐時專注重複咒語使心無旁騖，而進入沈靜的境界中。
想看更多好健康的資訊嗎? 請上24Drs國際厚生
留言列表
{{ article.title }}
