Lecture 6: Mindfulness and other contemplative therapies Flashcards
dropping an anchor=
a way of holding yourself steady when you experience intense emotions, difficult thoughts or memories.
A - acknowledge your thoughts and feelings
C - come back into your body
E - engage in what you are doing (notice what is going on around you)
wat is het doel van yoga
meant to take care of the body and the mind, separate the self and your self-image. this leads to union, connections, and less worry about the self
mindfulness doel
non-judgementally observe
contemplation=
thoughtful observation, consideration, reflection. often about a nature of being, knowing your purpose
Hindu doel
you are not your thoughts, but you are aware of your thoughts, you are the awareness that sees these thoughts.
Vipassana (Buddhism)
craving and aversion, this defines you as a person and can therefore be a cause of suffering
waar is contemplative psychotherapie een mix van
western therapy + buddhistic (exploring and calming the mind)
wat is de quote van rogers over changing
the curious paradox is that when i accept myself just as i am, then i can change
3rd wave accepatance based therapies gaan over…
how a person relates to the process of internal experiences (thoughts/feelings) rather than to their content
voorbeelden van 3rd wave acceptance-based therapies
- Mindfulness-based cognitive therapy (MBCT)
- Acceptance and Commitment Therapy (ACT)
- Dialectical behavior therapy (DBT)
scientific support for these 3rd wave acceptance based therapies
strong support for MBCT for MDD
strong support for DBT for BPD
strongest evidence for ACT is for MDD, anxiety, SUD and chronic pain. similarly effective as CBT
more research is needed for these 3rd wave therapies
- Add-on or replacement?
- Which approaches are particularly effective? (.. and which aren’t? & … for which disorders/complaints?)
- Adverse effects
therapy assumptions: verschillen tussen CBT en contemplative therapies
CBT: symptoms are a problem, we should change thoughts, feelings and behaviour accordingly
Contemplative: suffering is part of normal life, controlling thoughts & feelings increases suffering
acceptance is not accepting your circumstances or future, but…
- accepting internal experiences in this moment, and then moving on
- willingness to allow feelings and thoughts (ipv avoid, control, judge, pull away)
- a practice, not an end goal
general differences of 2nd wave BT and 3rd wave BT
2nd wave: changing negative thoughts/feelings, relaxation, content of thoughts, goal is reducing symptoms, symptoms are the illness
3rd wave: mindfulness of thoughts/feelings, acceptance of thoughts/feelings, calm observation, mega-cognitive, process of thinking, goal: work toward life goals, symptoms are functional
3rd wave: pain to purpose, symptoms are functional.
oke
quote van Steven Hayes
you hurt where you care, and you care where you hurt
conclusie van 3rd wave
- Contemplate: process of thinking & feeling
- Suffering is normal
- Acceptance vs. trying to change
- Being aware without judgment, and then making meaningful choices, that do not create extra suffering
doel van acceptance and commitment therapy
- effectively deal with suffering
- lead a meaningful life
model of ACT
psychological flexibility:
- mindfulness: present moment awareness, acceptance, defusion, self as context,
- commitment: committed action, values
acceptance=
opening up to difficult things
(tegenovergestelde: experiential avoidance)
defusion =
disidentification, relating differently to unhelpful thoughts, seeing them as words (tegenovergestelde: fusion)
fusion=
behavior and attention are dominated by your thoughts
cognitive fusion vs defusion
fusion = believing your thoughts are reality, believing you are your thoughts, thoughts are to be obeyed, a threat, important.
defusion= thoughts are a response to reality, your are aware of your thoughts, thoughts are helpful or unhelpful
present moment awareness=
bring your attention to the here and now, both inner and outer world
self as context =
using the part of yourself that can observe your thoughts, feelings and sensations
self as content=
tegenovergestelde van self as context, dus wat je niet wil. being attached to the story of yourself
values =
knowing what is important to you, how you want to spend your time
committed action =
taking action guided by your values, despite difficult thoughts or feelings
(dus geen inaction, impulsivity, or avoidance)
stress and burnout example ACT (wat er mis gaat)
experiental avoidance = i cant deal with this stress
fusion = i need to finish this, or….
avoidance behaviour = working harder
stress and burnout voorbeeld (wat je eigenlijk zou moeten doen)
acceptance: im actually angry
defusion: hi perfectionist, how are you?
present moment awareness: never knew how tired i was
values: family, being kind, learning
committed action: ill smile to my neighbor, ill read something i really life
ACT therapy format
- individual or group
- different lenghts
- personalized
- metaphors, experiential exercises, mindfulness meditations, practicing skills
- therapist: human and shared humanity (being inflexible is normal!)
conclusion: ACT….
… is not primarily about symptom reduction
… is about learning skills to deal with difficult
thoughts, feelings, and sensations
… is about behavioral change that fits your
values, making your life more meaningful
hoe leidt een delusion tot een craving
The mind clouded by delusion forgets its inherently blissful true nature and so feels deficient and dissatisfied (Loy, 1996). It then searches for substitute satisfactions, mistakenly believing that if it can just get enough possessions and pleasures, it will be fully and permanently satisfied. Naturally, this faulty belief leads to craving: the second root cause of pain and pathology.
