Latest news with #Neuroscience&BiobehavioralReviews
The Star
3 days ago
- Health
- The Star
Tailored mindfulness techniques for different types of anxiety
Although mindfulness is generally useful in easing anxiety and stress, it doesn't work the same for everybody. — AFP In a world full of constant obligations, notifications and pressures, it's becoming urgent to find simple ways of making our daily lives more manageable. Mindfulness is one such practice, and it's gaining ground. Now, an American study suggests that different kinds of mindfulness practices might be helpful for different types of anxiety. Mindfulness has its roots in traditional meditation techniques. It involves embracing the present moment and accepting it as it is, without judgement. You breathe, feel and observe your thoughts, without trying to change them. Once seen as a spiritual practice, it has now gained legitimacy in the therapeutic field. And with good reason: it has proven its effectiveness in tackling anxiety and stress. But mindfulness doesn't work in the same way for everyone. So why does it work better for some people? And above all, how can we adapt this practice to each individual? This is the subject of a study published in the journal Neuroscience & Biobehavioral Reviews . Its authors suggest adjusting the form of mindfulness practised according to the type of anxiety experienced. The results are based on solid data and confirm what many people feel, without always being able to explain it. 'A lot of research has shown that mindfulness can reduce anxiety symptoms,' explains study co-author and Washington University (WashU) in Saint Louis' Mindfulness Science & Practice research cluster postdoctoral research associate Dr Resh Gupta in a news release. 'We all experience anxiety, but it can manifest in many different ways. 'It's a tough problem to pin down.' To find out more, the researchers explored how the brain works, in particular, what is known as cognitive control. This function helps us stay focused, resist distractions and make choices in line with our intentions. Anxiety, however, scrambles this mechanism. It invades the mind, upsetting priorities and complicating decision-making. Conversely, mindfulness can reinforce this ability to stay on course. Moreover, certain techniques are more suited to different profiles. Focused-attention mindfulness meditation, for example, enables people experiencing a lot of anxious thoughts to focus on an anchor point such as breathing. 'You keep bringing your attention back to that anchor every time your mind wanders. 'Instead of focusing on the worry, you're focusing on the present moment experience,' Dr Gupta explains. Other people experience anxiety in a more physical way, with rapid heartbeat, sweaty palms and tightness in the chest. For them, an approach called open monitoring seems more beneficial. It involves observing and welcoming everything that arises, without judgement or rejection. It's a way of making peace with our inner turmoil, rather than fighting it. This research is part of a wider dynamic, supported by the WashU Mindfulness Science and Practice cluster, which also organises events open to all. 'We're dedicated to helping the WashU and greater St Louis community get access to tools to learn about mindfulness science and practice,' says Dr Gupta. For study co-author and WashU professor of psychological and neurological sciences Dr Todd Braver, offering a variety of options is essential. 'People have different options they can choose from, so it becomes easier to find one that best fits your particular temperament, concerns or current situation,' he says. Gone is the one-size-fits-all model. The future of mindfulness promises to be more flexible and more personalised, with an approach that's in tune with each individual, transforming an age-old practice into an everyday tool. – AFP Relaxnews
Forbes
25-03-2025
- General
- Forbes
3 Signs You Can't Let Go Of Your ‘Situationship' — By A Psychologist
Somewhere between a fling and a relationship lies the 'situationship'—an undefined dynamic that feels like more than friendship but falls short of commitment. While some might navigate this gray area with ease, others find themselves emotionally entangled for far longer than they anticipated. Before they know it, they're in too deep, without any clarity on what happens next. A 2024 study published in Sexuality & Culture defined situationships as romantic relationships with no clarity or label, low levels of commitment but similar levels of affection, sex and time spent together as traditional couples. This means people in situationships may feel like they're in a relationship—even if they're not. But here's the catch—the same study suggests that individuals in situationships report significantly lower satisfaction and commitment than those in defined relationships. In short, the connection might look and feel real; but emotionally, it doesn't hold up. So, why do people stay in situationships long after they stop serving them? The reasons run deeper than indecision. If you're unsure why you're stuck, here are three psychological signs you're unable to let go—and why it's so difficult to. When you're struggling to let go of a situationship, you might tell yourself, 'It's not perfect, but maybe with time it'll get better.' Yet deep down, you suspect it won't. Sporadic moments of affection with a situationship can also create a powerful psychological loop known as 'intermittent reinforcement' — where unpredictable rewards, like unexpected tenderness or attention, strengthen emotional attachment even in the absence of consistency. This kind of attachment can be reinforced by behavioral patterns in the relationship. A 2020 review published in Neuroscience & Biobehavioral Reviews introduced the 'Learning Theory of Attachment,' suggesting that emotional bonds often develop through patterns of reward and reinforcement. When care or affection is given inconsistently—offered at certain times but withdrawn at others—the brain starts to associate the person with relief, even if it's occasional. This unpredictability strengthens emotional focus and makes the bond harder to break, particularly in relationships where commitment remains unclear. This mismatch—between how things feel and what they truly are—can trap someone in a state of waiting, hoping that emotional closeness will eventually become something more. This is especially common in situationships, where individuals may spend significant time together, share intimacy and even meet each other's inner circle—yet still lack the mutual clarity or commitment that supports long-term emotional stability. Adding to this is 'optimism bias'—the belief that the future will improve, regardless of current evidence. You may ignore red flags or rationalize bad behavior, convincing yourself that change is just around the corner. In truth, what you're clinging to is potential, not reality. And unfortunately, this 'potential' is emotionally expensive, draining your time and energy. If the idea of being alone feels more unbearable than staying in something uncertain, your situationship may not be about authentic connection—but about comfort. Many people choose emotional ambiguity over solitude, believing that something is better than nothing. However, this belief often comes with hidden emotional costs. A 2013 study published in the Journal of Personality and Social Psychology found that individuals with a strong fear of being single were more likely to stay in unsatisfying relationships and less likely to end them — even when their emotional needs weren't being met. This fear predicted greater emotional dependence and a lower willingness to seek alternatives, regardless of how unhappy the relationship had become. The vagueness of a situationship can feel deceptively safe. It offers just enough connection to soothe the fear of abandonment without requiring the vulnerability that comes with asking for more. So, the real question to ask yourself might not be 'Will this ever become something more?' but to consider — 'Am I staying because I'm truly cared for, or because I'm terrified of being left alone?' Bringing up the question of where a relationship stands can feel risky. Asking 'What are we?' can bring clarity, but it could also bring closure you don't feel ready to receive. Avoiding this conversation can feel like a way to preserve the connection, but often, it's a way to avoid discomfort. Research published in the Journal of Social and Clinical Psychology found that romantic partners who coped with conflict by disengaging — through avoidance, withdrawal or denial—exhibited stronger physiological stress responses and slower recovery afterward. The study also noted that a partner's avoidance could heighten the other person's stress, suggesting that evading difficult conversations doesn't reduce tension—it amplifies it. So instead, the conversation gets postponed indefinitely, not because it isn't needed, but because avoiding it feels safer. Letting go of a situationship isn't just about walking away, it's about choosing clarity over hope without direction. Clarity doesn't always come from the other person. Often, it begins with asking yourself what you've been avoiding. Consider the deeper motivations behind your silence, hope and hesitation. Here are a few questions to reflect on: Letting go doesn't mean the feelings weren't real. It means they were, and that you've felt enough to know when something no longer honors them. Clarity isn't something you should chase, but it's something you can choose. The question isn't whether your situationship could become something more. It's whether you are receiving all that you truly need from this relationship now. And if the answer is no — perhaps it's time to let go of that 'almost' love, so you can make space for something deeper. Curious to know where you truly stand in your relationship? Take this research-backed test to gain clarity: Relationship Satisfaction Scale
