Scientists have found out the influence of positive thinking on heart health

Mindfulness, gratitude, and positive thinking practices can affect not only your emotional state, but also your cardiovascular health. This conclusion was reached by researchers from the University of Illinois at Urbana-Champaign after analyzing the results of 18 randomized controlled trials. What psychological practices scientists have studied and why their effect can affect the work of the heart — in the material "Izvestia".

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Researchers led by Rosalba Hernandez, a professor of social work at the University of Illinois, examined the results of 18 randomized controlled trials on the effects of positive psychology and mindfulness practices on physical and mental health. Most of the programs lasted from six to 12 weeks and included regular classes with specialists or researchers, as well as independent practice at home.

The studies mainly involved adults with an increased risk of cardiovascular diseases. Among them were people with uncontrolled hypertension, heart failure, and other conditions related to the functioning of the heart and blood vessels. Typically, 50 to 200 people participated in individual studies, and the age of most of the volunteers was approximately in the range from the end of 50 to the middle of 60 years. The work was published in the journal Cardiology Clinics.

The most notable results were obtained in programs based on mindfulness practices. In studies involving people with hypertension and acute coronary syndrome, eight—week sessions were associated with a decrease in systolic blood pressure and a decrease in the level of inflammatory markers - highly sensitive C-reactive protein and fibrinogen. In one of the 12-week digital programs based on spiritual practices, systolic blood pressure decreased by 7.6 points when measured with a conventional cuff, and central systolic blood pressure decreased by 4.1 points.

At the same time, the study showed changes not only in physiological parameters. Some programs were associated with increased physical activity, improved nutrition, and stricter adherence to prescribed drug therapy. The authors believe that part of the positive effect can be explained precisely by changes in everyday behavior.

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What are Mindfulness and positive psychology practices?

The practice of mindfulness involves intentionally focusing on what is happening at the moment without trying to immediately assess what is happening as good or bad. A person observes his thoughts, emotions and sensations, but tries not to immerse himself in them completely. One of the most common methods of practice is meditation, during which attention, for example, is returned to breathing or bodily sensations.

An important feature of this approach is that the goal is not necessarily to get rid of unpleasant thoughts. Rather, a person learns to notice them and not react automatically. If an alarming thought arises, it can be recognized as a thought, rather than as an immediate signal to action. As a result, attention gradually shifts from the constant analysis of the past or anxiety about the future to the current experience.

The practices of positive psychology include other methods. The programs reviewed by the researchers used, in particular, keeping a gratitude diary and exercises aimed at developing optimism. In some cases, classes were conducted face—to-face in groups, while in others they were conducted remotely via telephone consultations, apps, text messages, or digital platforms.

A special place was occupied by motivational interviewing, a method that helps a person formulate the reasons for changing behavior and determine what steps he is ready to take. In one of the studied variants, this approach helped cardiological patients increase physical activity by an average of 1.8 thousand steps per day and at the same time improved compliance with drug therapy.

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What is the psychological value of such practices?

Positive psychological states — for example, optimism, gratitude, and a sense of well—being - do not mean a constant good mood. Their value lies rather in how a person perceives difficult circumstances and reacts to them. Mindfulness helps you notice your own experiences without necessarily getting involved in them immediately, and the practices of gratitude and optimism direct attention to the positive aspects of the experience and possible favorable scenarios for the future.

For a person, this can be important primarily on a behavioral level. When the psychological state becomes more stable, it may be easier for a person to adhere to actions that support health: move regularly, pay more attention to nutrition, or follow prescribed therapy. Such changes were observed in some of the studies included in the new review.

At the same time, the authors of the work do not claim that positive thinking can independently prevent cardiovascular diseases. We are talking about additional tools that can be used together with other approaches.

Thus, the psychological value of such practices does not lie in the need to constantly force oneself to "think positively." Rather, it is about forming a more stable attitude towards one's own thoughts, emotions, and daily habits. This can become part of a comprehensive work with a person's behavior and well-being.

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Why is regularity important?

Separately, the researchers tried to determine how often it is necessary to perform such practices in order to get a noticeable effect. It turned out that the most stable physiological changes were observed in programs where participants regularly contacted specialists or researchers. The most effective scheme turned out to be a combination of daily exercises with weekly classes for 8-12 weeks.

An eight-week study was indicative, in which participants received weekly classes and completed small tasks daily. They were motivated to move more, improve their nutrition, and follow prescribed medication. It was this program that showed the most pronounced behavioral changes among the reviewed papers.

However, scientists note that after an initial intensive period, further support may be required to maintain the changes, albeit less frequently. That is, we are not talking about a short-term attempt to perform a gratitude exercise or meditation several times, but about forming a regular practice that gradually becomes part of everyday life.

The authors of the review believe that the results obtained complement the growing amount of data on the relationship between psychological well-being and the health of the cardiovascular system. In their opinion, psychological and behavioral methods may become an additional part of the prevention and treatment of cardiovascular diseases in the future.