16. mindfulness-based therapies + ACT Flashcards
what is mindfulness, mindful-based therapies, ACT
what is mindfulness?
the awareness that arises from paying attention on purpose, in the present moment, and non-judgementally
what are the 3 components of mindfulness?
- intention
- attention
- attitude
mindfulness
what is intention?
knowing why you’re doing what you’re doing
mindfulness
what is attitude?
the way we do what we’re doing, doing it with openness
mindfulness
what is attention?
being fully attentitve to your surroundings in the now
what are Kabat-Zinn’s 7 attudinal foundations of mindfulness?
- non judging
- patience
- beginner’s mind
- trust
- non-striving
- acceptance
- letting go/be or non-attachment
elements of formal mindfulness: meditation practices
explain them
- mindful breathing: focus on breath, acknowledge and let go
- body scan: going through each part of body
- mountain meditation: self as a mountain, strong and stable, life as weather
- loving kindness meditation: foster loving feelings towards self and others, those we don’t like too
mindfulness
what is informal practice?
awareness:
* thoughts
* emotions
* bodily sensations
* sensory input
during everyday activities
what is mindfulness-based stress reduction?
what was it originally developped for?
- 8 week workshop
- 2-3 hours group sessions each
- daily homework
- one-day retreat
- not formal ther – complement to trad medical or psyc tx
pain tx
what is mindfulness-based cognitive therapy MBCT?
what was it originally developed for?
- group tx that integrates MBSR with CBT
- move away from CBT emphasis on changing content of negative thinking towards focus on how experiences are processed – not change, but acknowledge
depression: relapse prevention
MBSR and MBCT: Evidence for Efficacy
what were the findings for Khoury’s research?
- large effect on stress
- moderate effects on depression, anx, distress, qual of life
all could benefit, not just those with MI
MBSR and MBCT: Evidence for Brain Changes
what were Gotnik’s findings?
- increase in volume, activity, and connectivity of PFC, cingulate cortex, insula, and hippocampus
- decrease in amygdala activity, incr activity with PFC
in both higher and lower order
what is acceptance and commitment therapy?
- therapeutic approach that uses acceptance and mindfulness processes, and commitment and behavior change processes, to produce greater psychological flexibility
what is ACT’s perspective on pain and suffering?
negative emotion and thoughts are notmal
suffering is due to use of language and our attempts to control our internal human experience
pain is normal, suffering is not
ACT
what is the traditional perspective on suffering?
humans are naturally psychologically healthy and, if we experience psychological pain, it means something is wrong and it needs to be fixed
