An 8‐Week Relaxation Program Consisting of Progressive Muscle Relaxation and Mindfulness Meditation to Reduce Stress and Attenuate Stress‐Driven Eating

Abstract

Background Stress is often associated with the intake of energy‐dense palatable foods. This trial examined the feasibility and preliminary efficacy of an 8‐week worksite‐based relaxation intervention to address psychological stress and unhealthy food intake. Methods Thirty‐six men and women were exposed to an acute stressor, while physiological and psychological responses were assessed, prior to being offered a test meal. Participants were then randomised to a relaxation intervention (RELAX; face‐to‐face classes and daily home practice of progressive muscle relaxation and mindfulness meditation), or a wait‐list control (CON). All measures were repeated after the intervention. Results Intervention compliance was high (80% ± 19% face‐to‐face; 79% ± 18% home practice), and each session acutely reduced perceived stress (p < .001) and increased relaxation (p < .001). After 8 weeks, trait mindfulness was increased (p = .025), along with reduced tension (p = .013) and increased relaxation (p < .05) post‐acute stressor in the intervention group. There was no effect of the intervention on palatable eating, cravings, or energy intake at a laboratory test meal, with small associated effect sizes (d = 0.01–0.3). Conclusions The program studied here is feasible and sessions transiently reduce perceived stress and improve mindfulness; however, the program may not influence the physiological response to an acute stressor or appetite and eating variables.

Mindful eating: what we know so far

“…According to this theory, decentering strategies will reduce the believability of these mental simulations and, in doing so, lessen the extent to which they elicit craving and desire. Several studies support this prediction (Keesman et al, 2020; Schumacher et al, 2018; Schnepper et al, 2019; Tapper, 2018; Wilson et al, 2021, though see also Hinojosa‐Aguayo & González, 2022; Hulbert‐Williams et al, 2019; Mantzios et al, 2020; Masih et al, 2020; Tapper & Turner, 2018). As such, decentering strategies may be helpful for craving management even in the absence of additional mindfulness training.…”

“…Compared to a control group, these participants subsequently ate fewer of the plate of cookies that were offered to them at the end of the study as a ‘token of appreciation’. Masih et al (2020) also looked at the effects of extended mindful practice. In their study, participants repeatedly practiced a breathing meditation over an 8‐week period (alternated with a relaxation exercise in which they repeatedly tensed and relaxed different muscle groups).…”

“…Masih et al (2020; see above) found no effect of 8‐week practice of a breathing meditation on healthy versus unhealthy foods eaten in the laboratory following a stress induction procedure.…”

Efeitos das Práticas Meditativas nos Níveis de Cortisol Induzidos por Estresse Agudo: uma revisão sistemática

“…Neste caso, pesquisadores têm utilizado os estudos longitudinais, com avaliações antes e após as intervenções (Davidson & Kaszniak, 2015). O tempo médio das intervenções para estes estudos é de oito semanas (Basso et al, 2019;Hoge et al, 2018;Hopkins et al, 2016;Masih et al,2020), mas, intervenções mais longas de 3, 6 ou mais meses, também são utilizadas, como no estudo de Engert et al (2017).…”

“…E-mail: rickamarall9@gmail.com O tempo da sessão praticada e a quantidade de dias por semana é também um fator considerado importante (Basso et al, 2019). No geral, os programas oferecem intervenções presenciais orientadas por instrutores qualificados, com sessões de 40 a 90 minutos, em um ou dois dias por semana, sendo que, o praticante é motivado a continuar a prática, individualmente, em casa nos demais dias da semana (Engert et al,2017;Hoge et al, 2018;Hopkins et al, 2016;Masih et al, 2020). No estudo de Basso et al (2019), os participantes se orientaram apenas de forma remota, individual e residencial, por uso de aplicativo.…”