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Educational Psychology: Mindfulness & Self-Compassion > Midterm > Flashcards

Midterm Flashcards

(69 cards)

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1
Q

Mindfulness trains the brain to continually _____ to the ________ moment, being ________ of whatever _______, ________, _________ are arising.

A

return; present; aware; thoughts, emotions, sensations

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2
Q

Meta-awareness

A

being aware of what we’re aware of; paying attention to what’s happening, while it’s happening, on purpose.

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3
Q

Mindfulness is a type of _________ awareness

A

non-conceptual

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4
Q

Mindfulness involves _______ perception of _______ without being filtered by thoughts.

A

direct; reality

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5
Q

Thought does not directly reflect _______ and is encoded in __________

A

reality; representations

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6
Q

With mindfulness, we can be aware of what we are ________

A

thinking

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7
Q

_____ & _______ are only thoughts; Mindfulness occurs in the ______ moment

A

past; future; present

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8
Q

We can get in touch with the ______ of life directly through using ________.

A

flow; mindfulness

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9
Q

Mindfulness is:

A

self-regulating of attention so it is focused on the present moment; Taking an open, curious, accepting, non-resistant stance towards one’s experience

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10
Q

Focusing on the present moment involves:

A

paying attention

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11
Q

Open acceptance:

A

try to “be” with experience as it is rather than immediately trying to change it or make it go away

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12
Q

Suffering =

A

PAIN X RESISTANCE

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13
Q

We amplify our ______ when we ______ the reality of the present moment.

A

pain; resist

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14
Q

What we resist, ______

A

persists!

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15
Q

What are the common forms of resistance?

A

Fight, flight, or freeze

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16
Q

Flight manifests as __________. Group told to suppress thoughts of white bear:

A

emotional avoidance; thought of bear much more.

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17
Q

Fight manifests as ______, _______, & ______ and causes unnecessary ________ & _________

A

anger, frustration, tention: stress; poor decision making

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18
Q

Freeze manifests as _______. ________ on the past leads to _______. _________ on the future leads to ________.

A

rumination; rumination; depression; rumination; anxiety

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19
Q

Mindfulness allows us to ______ rather than react.

A

respond

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20
Q

In Default Mode Network, the brain becomes _____ ________ by doing 3 main things: Generates since of _______ , Projects “____” into _____ & ______, & looks for________.

A

highly active; self; self; past; future; problems

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21
Q

I default mode network, the mind has a _____ ______, which leads to _____, _______, _______, & _______.

A

negative bias; rumination, depression, worry, regret.

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22
Q

The default mode is _______ in _____ ______ ______ even when they are not meditation

A

quieter; long-term mediators

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23
Q

What are the core types of mindfulness meditation practice?

A

Concentration & Open monitoring

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24
Q

Concentration involves keeping a ______ ____ on a _____ ______

A

steady focus; single object

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25
Open monitoring allows ________ to rest on whatever object is ______ _____ in the moment; can easily ______ from one object to another.
awareness; most salient; switch
26
What are the main insights cultivated by mindfulness meditation?
All things are impermanent & the causes of suffering
27
What are some general features of Mindfulness-Based Stress Reduction Therapy (MBSR)?
- medical setting to treat stress and chronic pain | - 8 wks 2.5 hour sessions: learn meditation & yoga
28
Benefits of mindfulness training in workplace
decreases stress and burnout, improves productivity and creativity, increases physical health & job satisfaction, lower healthcare costs, improves sleep quality, reduce workplace errors and increase worker safety
29
Benefits of mindfulness training in Military
(MMFT) Marines who were thought mindfulness before deployment in Iraq or Afghanistan had better mental and physical response to stress. Improved athletic performance, better sleep, better concentration, and WM. Reduced PTSD symptoms nad improved mental health in Veterans
30
Benefits of mindfulness in the schools
increase well-being, caring, calm, social compliance, interpersonal skills, improve attention, impulse control, reduces test anxiety
31
Self-esteem refers to the ______ evaluation of _________.
global; self-worth
32
Global self worth
feeling of overall value as a person
33
Specific self worth
perception of competence within particular domains
34
You can enhance self-esteem in 2 ways: increasing ________ & discounting _______ of domain.
competence; importance
35
Cooley's looking glass self: self-esteem based on _______ _______& more emphasis place on approval from _________ than close others.
social approval; acquaintances
36
Self-enhancement bias: most people feel they're ______ average on ______ _______ _____
above; culturally valued traits
37
What are the common domains in which people invest their self esteem?
social approval, appearance, performance
38
What are the problems associated with the pursuit of high self-esteem?
``` feelings of superiority: Narcissism and self-entitlement bullying prejudice unstable feelings of self-worth feelings of inadequacy ```
39
Self-compassion is the same when applied to _____ or ______
self; others
40
Self-compassion requires that we stop to recognize our own ______.
suffering
41
What are the three components of self compassion?
Kindness Common humanity Mindfulness
42
Kindness involves treating self with ________ rather than harsh judgment. Actively _______ and ________ ourselves.
Understanding; soothing & comforting
43
Common humanity involves seeing own experience as part of _____ ______ _____; Remembering that life is ____ ______.
larger human experience; not perfect
44
Mindfulness allows us to _____ with suffering as it is
"BE"
45
What are the common misgiving about self-compassion? WUSSSMP
``` weak passive self-pity selfish self-indulgent making excuses undermine motivation ```
46
Self compassion is not weakness; it is a _______ that allows us to ______ with life's challenges
strength; cope
47
Self compassion is not passive; it can be a powerful ______ that ____ ___ to harm.
force; stands up
48
Self compassion is not self-pity; it is linked to _________ _________ (common humanity) and more _______ _________.
less ego centrism; emotional balance
49
self compassion is not selfish; it provides the ______ _____ needed to ______ to others
emotional resources; give
50
Self compassion is not making excuses; it provides the _____ needed to take ________ for mistakes
safety; responsibility
51
Self compassion does not undermine motivation; motivation with self-compassion comes from the desire for _____ & ________. Giving ______ & ______ is a effective motivator than harsh criticism. Provides _______ emotional environment for change & ________.
health; well-being; support; encouragement; growth
52
The differences between mindfulness & self compassion is: mindfulness accepts ______ ______ without resistance & compassion wishes the experiencer to be ______ from suffering by ______ ______.
painful experience; free; active self-soothing
53
We give ourselves ________ not to feel better but because we _____ ______.
compassion; feel bad
54
physiological underpinnings of self-criticism:
threat defense system: cortisol and adrenaline prepare for fight or flight
55
Physiological underpinnings of self-compassion:
mammalian care giving system: oxytocin and opiates help us feel safe and secure
56
The three signals for compassion
physical warmth; gentle touch | soothing vocalizations "awe"
57
Early influences on self-compassion:
parental criticism conflict in home secure attatchment
58
conflict in home
secure attachment
59
What is backdraft?
Fire-fighting term: when oxygen rushes into a fire, flames rush out Often the pain stored inside gets released when we give self-compassion When we give ourselves love, we remember all the ways we haven't been loved part of healing process
60
Mindfulness practices are useful for
backdraft
61
What is the main reason we engage in self-criticism?
to keep us safe from future failures and avoid making same mistakes again.
62
Self-appreciation =
kindness + common humanity + mindfulness + own positive qualities quietly give ourselves the inner acknowledgement we deserve and need all people have goodness in them conscious acknowledge our own positive features
63
in the "Change-blindness" study, only _____ of people noticed change: one interviewer swapped with the other behind a door. They were not ____ of something that happened right in front of their eyes.
47% aware
64
In the doing mode, the mind selects only that information that is ____ _______ to attaining that goal. This ______ our attention making sights, smells, sensations, & tastes ________ by planning, problems solving & rehashing.
immediately relevant; narrows; overlooked
65
The "zone & flow" states involve ______ but ______ focus.
intense; effortless
66
_____ people report experiencing _____ once or twice a day by doing _____ activities.
1/5 flow; simple
67
Flow =
doing tasks that take us to our limits but are manegable + intentionally paying full attention to what we are doing
68
Who developed the Mindfulness-Based Stress Reduction Therapy (MBSR)?
-Jon Kabat-Zinn late 1970s
69
What are some of the benefits of MBSR?
- improves health outcomes: reduces chronic pain, blood presure, risk of heart attack, boosts immune system, helps skin conditions improves sleep - improves mental health outcomes: stress, anxiety, PTSD - life satisfaction, emotional stability, more empathy, better relationships

Educational Psychology: Mindfulness & Self-Compassion (1 decks)

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