depression

WTF Fun Fact 13558 – Mental Imagery

Teenagers are often vulnerable to spirals of negative thoughts, but new research suggests a possible solution: mental imagery.

The Study on Mental Imagery for Teens

Oregon State’s Hannah Lawrence, an assistant professor of psychology, spearheaded the study. The results indicated that shifting focus to mental imagery acts is a strong distractor. In fact, it’s more of a distraction than simple verbal thoughts for adolescents trapped in negative ruminations.

Lawrence’s insights shine a light on a significant issue. Drowning in past regrets not only deepens one’s sorrow but also makes emotional regulation a greater challenge.

Introducing brief diversions, especially in the form of mental imagery, offers a momentary break from these cyclic patterns. This could potentially facilitate a bridge to more extensive help through therapy, familial support, or friendships.

Experiment Procedure

Published in the Journal of Affective Disorders, the research aimed to contrast the impact of verbal thoughts and imagery-based thoughts on the general mood of adolescent participants.

The study encompassed 145 participants, aged 13 to 17, predominantly white, with 62% females. These individuals were from a rural New England area. A striking 39% displayed symptoms consistent with clinical depression.

The mood-setting phase involved an online game, inducing feelings of exclusion among the participants. Subsequently, they were divided into groups, engaging in either rumination or distraction exercises using either verbal or imagery-based prompts.

For rumination, a prompt might be “Imagine the kind of person you think you should be.” For distraction, it could be as mundane as “Think about your grocery list.”

Key Findings on the Power of Mental Imagery

The research found that both forms of rumination (verbal and imagery) affected the participants’ moods similarly. However, mental imagery stood out as a more potent form of distraction.

Lawrence noted, “Using mental imagery seems to help us improve our affect, as well as regulate our nervous system.” The form of negative thoughts, be it verbal or visual, may not matter as much as the relentless focus on distressing matters.

The potency of mental imagery is still not entirely understood. It may be the case that imagery demands more effort and is more immersive. Therefore, it elicits stronger emotional responses, thus serving as a better distraction.

There’s also evidence suggesting that visualizing mental images activates the same brain regions as witnessing those events firsthand.

The Evolution of Rumination

Lawrence has observed that while some adults stick to one form of rumination, most teenagers report employing both verbal thoughts and mental imagery. These patterns might solidify over time, becoming habitual and reinforcing the negative imagery or messages.

Lawrence highlights the crucial nature of her work with teenagers, expressing her hope that early interventions can help these youngsters navigate to adulthood without being tethered to detrimental thought patterns.

— WTF fun facts

Source: “Mental imagery a helpful way to distract teens from negative thought patterns” — Science Daily

WTF Fun Fact 12764 – Mindfulness Meditation Changes the Brain

We need more large-scale studies to make definitive claims, but mindfulness meditation seems to have some cool cognitive benefits. In fact, we can see on brain scans that people who practice mindfulness meditation experience changes in their brains.

Minding your thoughts

Mindfulness practice encourages people to stop and spend time noticing their thoughts and then letting go of the ones that are negative, disorganized, or aren’t serving a positive purpose. It’s designed to help us notice and control our thinking. (As opposed to most meditation practices, which center around emptying the mind of thoughts.)

The part of the brain affected by mindfulness practice is called the amygdala. This is also called the “fight or flight” center because it is linked to fear and emotional responses. Brain scans have shown that mindfulness practice helps shrink the amygdala. While that may sound like a bad thing, an overactive amygdala can be bad for concentration, mood, and emotional regulation.

Regulating the amygdala

However, mindfulness has been shown to help increase the connections between the amygdala and prefrontal cortex. That’s a good thing because those connections help us regulate our emotional responses.

We need our amygdala, we just don’t want it to be hyperactive. And when we practice mindfulness, our bodies get better at regulating those emotional responses.

While some of the effects of mindfulness have been overstated in the press, there is evidence that it can modestly increase physical health and compassion and even reduce bias in addition to negative thought patterns.

The popularity of mindfulness meditation

A U.S. survey found that the percentage of adults practicing some type of mantra-based meditation, mindfulness meditation, or spiritual meditation in the previous year tripled between 2012 and 2017 (from 4.1% to 14.2%). Even among children (4 to 17 years of age), the percentage increased from less than 1% to over 5%. These emotional regulation techniques continue to grow in popularity.

Of course, there’s a lot we still don’t know about mindfulness and meditation in general, and they’re not always the best practices for everyone.

There are also different types of mindfulness meditation to practice, each with slightly different outcomes. For example, body scanning can help reduce negative thoughts. But practices in which participants are asked to observe their thoughts can sometimes lead to more negative thinking, especially among those who have just started practicing the skill and can’t let go of those thoughts easily.

In the end, it may be best for those who are new to mindfulness and observing their thoughts to do so with guidance from a teacher or tool so that they can stay on the right track and get the most out of their mindfulness practices. – WTF fun facts

Source: “10 Things We Know About the Science of Meditation” — Mindful