C2 Flashcards
what is the definition of mindfulness?
Mindfulness aims to teach people to view their thoughts and emotions as impermanent - they come and go.
what is meant by being ‘in the present’?
Being in the present: having awareness of bodily sensations
what is meant by ‘promoting healthy behaviour’?
Promoting healthy behaviour: it can develop by training and practising certain techniques.
what is formal mindfulness?
Formal mindfulness: meditation, mindfulness of breathing, mindful movement (yoga, walking meditation etc)
what is informal mindfulness?
Informal mindfulness: during everyday activities = mindfully completing a task, mindful eating
what is meant by ‘MORE’?
Eric Garland 2013 developed a recovery called: Mindfulness - oriented recovery enhancement. (MORE)
1)Observe the urge
2)Acknowledge it
3)Breathe into it - let it be there
4)Don’t try to get rid of it!
It will pass in its own time
More helps an addicted person become more aware of their behaviour. They are guided a voice that is either recorded or live gives the individual directions on how to meditate.
what is the study by Jon Kabat-Zinn (2003) about?
Jon Kabat-Zinn (2003) devised mindfulness-based stress reduction (MBSR)
Structured programme of standardised techniques based on Buddhist meditation.
Some techniques include:
One 2.5 hour group session per week for 8 weeks. Plus one whole day retreat and daily homework
Mindful focus - turn attention inwards and observe own thoughts- non judging or evaluating
Body scan - lie on back and become aware of different parts of your body
Mindful stretching - slowly change positions of body and focus on physical sensations.
what is a strength for Mindfulness?
Huberty et al. (2019) compared a group of students who used the Calm app for 10 minutes a day to a control group.
After 8 weeks, the mindfulness group participants showed significant decreases in perceived stress scores, and increases in mindfulness and self compassion scores. These persisted at the 12 week follow up.
Mindfulness group participants also showed decreases in sleep disturbance.
However, there were no significant differences in binge drinking, exercise, or eating fruit and vegetables.
what is another strength for Mindfulness?
Apps like headspace are no/very low cost. They are also available online/ in textbooks so no need to travel. Easy to do and can be done in 10 minute sessions daily.
what is a weakness for Mindfulness?
Learning mindfulness from a book or app may reveal some traumatic memories - therefore it may be important to learn from a trained professional.
what is the first type of counselling?
Therapeutic relationship
Counselling aims to create an open, warm and honest relationship so that the client develops trust in the counsellor. The relationship is an alliance – counsellor and client are ‘on the same wavelength’, working together to solve the client’s problems. The client should feel safe discussing sensitive matters with the counsellor.
what is the second type of counselling?
Emotional support
Another aim of counselling is to encourage the client to talk about their emotions. For example, they may talk about their relationships, childhood, work, etc. The counsellor actively listens to the client without judging them, and will usually not tell the client what to do. The aim of counselling is to help the client find their own solutions. The client can talk honestly about their deepest feelings without fear of being criticised or ignored or worried about upsetting someone.
what is the third type of counselling?
Relapse prevention plan
A key part of counselling is to give the client space to discuss previous relapses and warning signs (or ways of coping). Together the client and counsellor work out a plan for when the client relapses so they get back on a recovery path quickly (e.g. identifying aspects of lifestyle that contributed to relapse and what changes might help next time).
what does self help mean?
Self-help: The client becomes their own therapist, learning CBT-related techniques and strategies.
They apply these in their everyday lives to help them cope with stress.
The source of the ‘help’ is materials such as printed booklets or online resources, they include activities for the client to practise and apply the techniques. Guided self-help is rarely used for addiction, and then usually in combination with another treatment.
what does guided mean?
Guided: The client is supported by a mental health professional - a Psychological Wellbeing Practitioner (PWP). Usually remotely on the phone, online or via email or texts. The professional ‘guides’ rather than directs or instructs, so the client is an active participant in their own therapy.
how is a guided session structured?
- Reviewing ‘homework’ tasks (i.e. between sessions).
- Setting goals for the session and the coming week.
- Discussing how to apply CBT techniques.
- Setting new homework tasks (practising techniques in real-world situations is key).
what are the two indispensable elements of CBT?
1)The cognitive element aims to change irrational thinking (cognitive restructuring)
2)The behavioural element aims to help a client learn to avoid high-risk situations or to cope better if they can’t be avoided.
what is functional analysis?
Functional analysis: Client and therapist work together to identify high-risk situations. Try to work out which distorted thoughts and irrational beliefs trigger the client’s cravings and addiction-related behaviours. Client keeps a ‘thought diary.’ This process is used throughout therapy to see why they’re relapsing.
what is cognitive restructuring?
Cognitive restructuring: Therapist confronts and challenges client’s distorted cognitions. Therapist forces client to re-think irrational beliefs. Important that client ‘owns’ their awareness and is not just told by therapist that their thinking is distorted.
what is meant by ‘behaviour change’ in CBT?
Behaviour change: Clients learn new skills to replace their main way of coping (i.e. their addiction). Therapists can use a range of skills training techniques such assertiveness; anger management; and social skills training (see next topic).
what is meant by ‘relapse prevention’ in CBT?
Relapse prevention: Client learns skills to avoid relapse. They may not always be able to avoid high-risk situations so they need to learn strategies to cope. Client learns to identify distorted thoughts and challenge them, which then removes the trigger.
what is a strength of CBT?
Research Support: Magill & Ray (2009) reviewed 53 trials of CBT with drug and alcohol addicts and found a small but significant effect of CBT. Shorter CBT programmes were more effective than longer ones and women benefited more than men. 58% of the CBT clients had better outcomes than comparison groups.
what is a weakness of CBT?
So many variations of CBT are used, as it is tailored to the individual. Therefore, its effectiveness is hard to measure.
what is a strength of Talking Therapies?
Ppts randomly placed in a GSH group or a control group. After 8 weeks of GSH, ppts stress levels had reduced significantly. (Williams et al . 2018).
what is another strength of Talking Therapies?
No risk of addiction (unlike drugs)
what is a weakness of Talking Therapies?
Drugs work quickly / less commitment / evidence to show they are effective
what is the cognitive preparation in Stress Inoculation Therapy?
Cognitive Preparation
Client and therapist talk and understand stressor.
Relationship 🡪 warm collaboration
Therapist supportive but client is responsible for their own progress – they are their own expert
Client learns stressors can be overcome by seeing them as challenges rather than threats
what is skill acquisition and how is it used in Stress Inoculation Therapy?
Skill Acquisition:
Client learns skills – that are tailored to them (Relaxation, social skills, time management, cognitive restructuring, self talk)
They practice these in a safe environment.
Imagine using them 🡪 therapists model 🡪 they role play
how can they follow through in Stress Inoculation Therapy?
Application and follow through:
Personal experiments
Relapse prevention
what is a strength of Stress Inoculation Therapy?
Sheehy and Horan (2004) used SIT with first year uni law students. Students who were stressed and predicted to do badly in the exam were highlighted. They had 4x 90 mins sessions. All those who experienced SIT showed lower levels of anxiety compared with the control. They also show substantial improvements on the exam.
