Research-backed Support: Delving into Our Programs
Discover the evidence-informed benefits of our initiatives
Mindfulness
What is mindfulness?
Simply put, mindfulness refers to “moment-by-moment awareness.” Mindfulness is a gentle, compassionate form of attention which includes our thoughts, emotions, physical sensations, and environment. Mindfulness is something a person can understand better through first-hand experience. An example of a mindfulness practice is noticing our thoughts as they arise. In many normal circumstances, we may become obsessed or worried about one of our thoughts which turns into a spiral of negative thinking. Engaging mindfully, we see our thoughts like clouds in the sky: they come into view, we observe them, and they move away with the wind. Instead of feeling attached, we let them rise, we let them be, and we let them go.
More examples of mindfulness exercises could include: journaling about our present mood and noticing any changes that arise, gazing into the eyes of a loved one and practicing loving-kindness, and walking meditations.
What are the benefits of mindfulness?
Rumination happens when we experience the same, repetitive thoughts over and over. Usually, these thoughts are negative in nature and can make us feel ‘stuck.’ Studies show some evidence that mindfulness practices, such as meditation, can reduce rumination. Mindfulness can also reduce stress, emotional reactivity, and anxiety. It can help improve cognitive focus and lower blood pressure.
Mindfulness as a tool for stress reduction
While research into the effects of mindfulness and meditation are on-going, there is substantial evidence pointing to mindfulness as an effective tool for stress reduction. Specifically, research shows that meditation can positively change the structure of the brain. In January 2011, one study showed that an 8-week meditation practice led to an increase in regional brain grey matter density, particularly around the region of the hippocampus. The hippocampus is responsible for: learning, memory, emotional behaviour, and regulation of hypothalamic functions. And, as John Marsh writes for Greater Good Magazine, “the grey matter of the hippocampus is often reduced in people who suffer from depression and post-traumatic stress disorder.”
Mindfulness-based meditation appears to lead to: sharper attention, resiliency to stress and increased compassion. Correlative studies show that mindfulness practices can help foster better relationships between spouses, parents and their children, and so on. Mindfulness can be a supportive tool in conjunction with other determinants of health such as exercise, diet, and adequate sleep.
Try our Brain Break on YouTube for a 5-minute mindfulness exercise
Yoga practices
What is yoga?
Yoga is an ancient practice hailing from India, with some estimates pinpointing its genesis to more than 5,000 years ago. The earliest written record of yoga can be found in the oldest-known Sanskrit text: the Rigveda. Much of our understanding of early yoga comes from these ancient texts, which were created to document practices, hymns, songs, and more. Over time, yoga has evolved to a practice enjoyed by many people all around the world.
The word ‘yoga’ comes from the Sanskrit root word, ‘yuj,’ which means, ‘to join,’ or, ‘to yolk.’ This essence of bringing things together can refer to the way we experience the world. Imagine a single drop of water from the ocean: this drop is just like you or I, and the ocean is the whole Universe. The drop is the ocean and the ocean is the drop; we are all connected. It’s said that yoga can help practitioners develop their sense of self-awareness, inter-connectedness, and inner peace.
Yoga is available to everybody; it can be practiced on a mat, in a chair, in bed, and in all activities. Yoga includes a wide variety of applications such as physical exercise, breathing, meditation, self-reflection, and ethics.
What are the benefits of yoga?
Practicing yoga has many evidence-based benefits. According to an article by John Hopkins Medicine, various types of yoga practice lead to: improvement of strength, balance and flexibility, relief from chronic low-back pain, reduction of painful arthritis symptoms, improvement of heart health, stress reduction and stress management, better sleep, increased energy, improvement of mood, access to supportive communities and greater self-care.
Yoga as a tool for trauma healing
Instructors of trauma-informed yoga strategically use language, props and exercises in an effort to maintain a safe space for participants. Since many people experiencing trauma describe feeling ‘out of control,’ they are given options throughout the class to determine which practice feels best for them. Not only does this support autonomy, it also helps develop body awareness. Students are encouraged to notice and name their physical sensations. Moreover, many exercises practiced in yoga can decrease activity in the Sympathetic Nervous System (engages the flight or fight response) and increase in the Parasympathetic Nervous System (engages the rest and digest response).
Studies show that yoga can be an effective complementary treatment for PTSD. Participants in one study demonstrated improved feelings of personal growth and a decrease in perceived symptoms. In another study, women with chronic treatment-resistant PTSD were given a 20-week trauma-sensitive yoga course. They demonstrated a 30% reduction in symptoms.. Trauma-sensitive yoga is informed by the psychological and physiological effects of trauma.
Try one of our at-home yoga lessons
Therapeutic art-making
What is therapeutic art-making?
Therapeutic art-making takes place when an individual or group creatively express themselves in constructive ways. Many mediums can be used for said expression, including painting, sandplay, sewing, dance experiences, clay-molding, writing, music and more. Therapeutic art-making can be practiced by an individual, between an individual and an instructor, or amongst a community.
What are the benefits of therapeutic art-making?
The goals and benefits of therapeutic-art making can be as unique as those making the art. For many, this practice provides an important opportunity to express thoughts and feelings that they otherwise find difficult to convey. For example, visual art can help someone integrate a challenging experience into their life story and give it meaning. Further benefits can include: greater awareness of one’s understanding of their life experiences, being present, cathartic release, reduced stress, greater positive feelings and outlooks, improved self-worth, and greater social connection.
Therapeutic art-making in hospitals
The benefits of art therapy and therapeutic art-making continue to be studied in hospitals because of the need for relief from side effects of chronic illness and disease. In addition to physical pain, people in poor health can often experience troubling symptoms of emotional and mental stress. In some cases, people experiencing illness struggle with their sense of identity. This is seen when a patient feels that their illness is defining them. In one study, cancer patients engaged in weekly group art-making sessions. At the end of the study, the participants felt that they had improved their social identity and this reduced their feelings that they were being defined by their cancer. Another study took place at Chelsea and Westminster hospital, where patients who were given art experiences were far more likely to exhibit improved vital signs, decreased cortisol levels (stress hormone), and required less medication to help induce sleep. Across the United States, more and more medical professionals are recognizing the value of art-based exercises in overall health.
Sign up for an online therapeutic art class
Service dog visits
What is a therapy dog?
A therapy dog is a dog with a very gentle and social nature, trained and certified by an organization. They work with a human ‘handler,’ who can bring them to schools, hospitals, veterans associations, and any other place where their service is needed. The role of a therapy dog is to provide comfort to others. Some people may feel comforted by petting and touching the dog, so it is important for therapy dogs to be comfortable with being touched. Obedience training helps therapy dogs respond calmly to events that otherwise might be over-exciting (for example, loud noises, close contact, and the presence of other animals).
How can therapy dogs help?
Therapy dogs exude calmness and friendliness. Their welcoming presence can often put people at ease. When people are feeling stressed, they often ‘clam up,’ but therapy dogs can be a great conversation starter. With communication flowing, people are able to share their thoughts and feelings. Physically, therapy dogs can sit at close proximity and allow humans to pet them. Some people find stroking an animal’s soft fur to be very soothing. Some people enjoy simply watching therapy dogs and do not feel a need for contact. Physically, therapy dogs can help humans to: lower their blood pressure, slow their breathing, and relax more during exercise. Emotionally, therapy dogs can help: reduce loneliness, increase mental stimulation, and provide a positive distraction. In all cases, therapy dogs visit people to provide comfort.
Therapy dogs as support for children
Through Six Hearts Yoga, Carolslight is happy to offer weekly yoga classes in a local elementary school. Ryder, our therapy dog, joins us in some of our visits. The children respond exceptionally well to Ryder. The presence of therapy dogs can reduce stress, improve social connection and inspire play in children. When children feel comfortable and free to be themselves, real learning can happen.
Multiple studies show how petting and interacting with dogs can help reduce markers of stress (such as cortisol levels) in both adults and children. Further studies indicated that the presence of therapy dogs immediately after and during stressful situations continued to reduce stress markers. For example, one experiment focused on children who had an insecure attachment style. Insecure attachment styles may be marked by anxiety, despondence and suppressed emotions. In the experiment, the children were separated into 3 groups and each was given a Trier Social Stress Test. Children in Group A performed their test with a Therapy Dog in the room. In Group B, the children had a friendly adult in the room. In Group C, there was a plush dog toy present. After the stress test, children who were with the dog had significantly lower levels of the stress hormone cortisol.
Find out more about our service dog visits
