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An 8‐Week Relaxation Program Consisting of Progressive Muscle Relaxation and Mindfulness Meditation to Reduce Stress and Attenuate Stress‐Driven Eating
Author(s) -
Masih Tasmiah,
Dimmock James A.,
Epel Elissa,
Guelfi Kym J.
Publication year - 2020
Publication title -
applied psychology: health and well‐being
Language(s) - English
Resource type - Journals
SCImago Journal Rank - 1.276
H-Index - 31
eISSN - 1758-0854
pISSN - 1758-0846
DOI - 10.1111/aphw.12179
Subject(s) - stressor , mindfulness , progressive muscle relaxation , relaxation (psychology) , intervention (counseling) , meditation , medicine , meal , physical therapy , psychology , clinical psychology , psychiatry , philosophy , theology
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.