Lecture 6: Mindfulness and other contemplative therapies

Question 1

dropping an anchor=

Answer 1

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)

Question 2

wat is het doel van yoga

Answer 2

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

Question 3

mindfulness doel

Answer 3

non-judgementally observe

Question 4

contemplation=

Answer 4

thoughtful observation, consideration, reflection. often about a nature of being, knowing your purpose

Question 5

Hindu doel

Answer 5

you are not your thoughts, but you are aware of your thoughts, you are the awareness that sees these thoughts.

Question 6

Vipassana (Buddhism)

Answer 6

craving and aversion, this defines you as a person and can therefore be a cause of suffering

Question 7

waar is contemplative psychotherapie een mix van

Answer 7

western therapy + buddhistic (exploring and calming the mind)

Question 8

wat is de quote van rogers over changing

Answer 8

the curious paradox is that when i accept myself just as i am, then i can change

Question 9

3rd wave accepatance based therapies gaan over…

Answer 9

how a person relates to the process of internal experiences (thoughts/feelings) rather than to their content

Question 10

voorbeelden van 3rd wave acceptance-based therapies

Answer 10

• Mindfulness-based cognitive therapy (MBCT)
• Acceptance and Commitment Therapy (ACT)
• Dialectical behavior therapy (DBT)

Question 11

scientific support for these 3rd wave acceptance based therapies

Answer 11

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

Question 12

more research is needed for these 3rd wave therapies

Answer 12

• Add-on or replacement?
• Which approaches are particularly effective? (.. and which aren’t? & … for which disorders/complaints?)
• Adverse effects

Question 13

therapy assumptions: verschillen tussen CBT en contemplative therapies

Answer 13

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

Question 14

acceptance is not accepting your circumstances or future, but…

Answer 14

• 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

Question 15

general differences of 2nd wave BT and 3rd wave BT

Answer 15

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

Question 16

3rd wave: pain to purpose, symptoms are functional.

Answer 16

oke

Question 17

quote van Steven Hayes

Answer 17

you hurt where you care, and you care where you hurt

Question 18

conclusie van 3rd wave

Answer 18

• 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

Question 19

doel van acceptance and commitment therapy

Answer 19

1. effectively deal with suffering
2. lead a meaningful life

Question 20

model of ACT

Answer 20

psychological flexibility:
- mindfulness: present moment awareness, acceptance, defusion, self as context,
- commitment: committed action, values

Question 21

acceptance=

Answer 21

opening up to difficult things
(tegenovergestelde: experiential avoidance)

Question 22

defusion =

Answer 22

disidentification, relating differently to unhelpful thoughts, seeing them as words (tegenovergestelde: fusion)

Question 23

fusion=

Answer 23

behavior and attention are dominated by your thoughts

Question 24

cognitive fusion vs defusion

Answer 24

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

Question 25

present moment awareness=

Answer 25

bring your attention to the here and now, both inner and outer world

Question 26

self as context =

Answer 26

using the part of yourself that can observe your thoughts, feelings and sensations

Question 27

self as content=

Answer 27

tegenovergestelde van self as context, dus wat je niet wil. being attached to the story of yourself

Question 28

values =

Answer 28

knowing what is important to you, how you want to spend your time

Question 29

committed action =

Answer 29

taking action guided by your values, despite difficult thoughts or feelings

(dus geen inaction, impulsivity, or avoidance)

Question 30

stress and burnout example ACT (wat er mis gaat)

Answer 30

experiental avoidance = i cant deal with this stress
fusion = i need to finish this, or….
avoidance behaviour = working harder

Question 31

stress and burnout voorbeeld (wat je eigenlijk zou moeten doen)

Answer 31

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

Question 32

ACT therapy format

Answer 32

• individual or group
• different lenghts
• personalized
• metaphors, experiential exercises, mindfulness meditations, practicing skills
• therapist: human and shared humanity (being inflexible is normal!)

Question 33

conclusion: ACT….

Answer 33

… 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

Question 34

hoe leidt een delusion tot een craving

Answer 34

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.