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

Midterm Flashcards

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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
Q

Open monitoring allows ________ to rest on whatever object is ______ _____ in the moment; can easily ______ from one object to another.

A

awareness; most salient; switch

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26
Q

What are the main insights cultivated by mindfulness meditation?

A

All things are impermanent & the causes of suffering

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27
Q

What are some general features of Mindfulness-Based Stress Reduction Therapy (MBSR)?

A
  • medical setting to treat stress and chronic pain

- 8 wks 2.5 hour sessions: learn meditation & yoga

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28
Q

Benefits of mindfulness training in workplace

A

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
Q

Benefits of mindfulness training in Military

A

(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
Q

Benefits of mindfulness in the schools

A

increase well-being, caring, calm, social compliance, interpersonal skills, improve attention, impulse control, reduces test anxiety

31
Q

Self-esteem refers to the ______ evaluation of _________.

A

global; self-worth

32
Q

Global self worth

A

feeling of overall value as a person

33
Q

Specific self worth

A

perception of competence within particular domains

34
Q

You can enhance self-esteem in 2 ways: increasing ________ & discounting _______ of domain.

A

competence; importance

35
Q

Cooley’s looking glass self: self-esteem based on _______ _______& more emphasis place on approval from _________ than close others.

A

social approval; acquaintances

36
Q

Self-enhancement bias: most people feel they’re ______ average on ______ _______ _____

A

above; culturally valued traits

37
Q

What are the common domains in which people invest their self esteem?

A

social approval, appearance, performance

38
Q

What are the problems associated with the pursuit of high self-esteem?

A 
feelings of superiority: Narcissism and self-entitlement
bullying
prejudice
unstable feelings of self-worth
feelings of inadequacy
39
Q

Self-compassion is the same when applied to _____ or ______

A

self; others

40
Q

Self-compassion requires that we stop to recognize our own ______.

A

suffering

41
Q

What are the three components of self compassion?

A

Kindness
Common humanity
Mindfulness

42
Q

Kindness involves treating self with ________ rather than harsh judgment. Actively _______ and ________ ourselves.

A

Understanding; soothing & comforting

43
Q

Common humanity involves seeing own experience as part of _____ ______ _____; Remembering that life is ____ ______.

A

larger human experience; not perfect

44
Q

Mindfulness allows us to _____ with suffering as it is

A

“BE”

45
Q

What are the common misgiving about self-compassion? WUSSSMP

A 
weak
passive
self-pity
selfish
self-indulgent
making excuses
undermine motivation
46
Q

Self compassion is not weakness; it is a _______ that allows us to ______ with life’s challenges

A

strength; cope

47
Q

Self compassion is not passive; it can be a powerful ______ that ____ ___ to harm.

A

force; stands up

48
Q

Self compassion is not self-pity; it is linked to _________ _________ (common humanity) and more _______ _________.

A

less ego centrism; emotional balance

49
Q

self compassion is not selfish; it provides the ______ _____ needed to ______ to others

A

emotional resources; give

50
Q

Self compassion is not making excuses; it provides the _____ needed to take ________ for mistakes

A

safety; responsibility

51
Q

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 & ________.

A

health; well-being; support; encouragement; growth

52
Q

The differences between mindfulness & self compassion is: mindfulness accepts ______ ______ without resistance & compassion wishes the experiencer to be ______ from suffering by ______ ______.

A

painful experience; free; active self-soothing

53
Q

We give ourselves ________ not to feel better but because we _____ ______.

A

compassion; feel bad

54
Q

physiological underpinnings of self-criticism:

A

threat defense system: cortisol and adrenaline prepare for fight or flight

55
Q

Physiological underpinnings of self-compassion:

A

mammalian care giving system: oxytocin and opiates help us feel safe and secure

56
Q

The three signals for compassion

A

physical warmth; gentle touch

soothing vocalizations “awe”

57
Q

Early influences on self-compassion:

A

parental criticism
conflict in home
secure attatchment

58
Q

conflict in home

A

secure attachment

59
Q

What is backdraft?

A

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
Q

Mindfulness practices are useful for

A

backdraft

61
Q

What is the main reason we engage in self-criticism?

A

to keep us safe from future failures and avoid making same mistakes again.

62
Q

Self-appreciation =

A

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
Q

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.

A

47% aware

64
Q

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.

A

immediately relevant; narrows; overlooked

65
Q

The “zone & flow” states involve ______ but ______ focus.

A

intense; effortless

66
Q

_____ people report experiencing _____ once or twice a day by doing _____ activities.

A

1/5 flow; simple

67
Q

Flow =

A

doing tasks that take us to our limits but are manegable + intentionally paying full attention to what we are doing

68
Q

Who developed the Mindfulness-Based Stress Reduction Therapy (MBSR)?

A

-Jon Kabat-Zinn late 1970s

69
Q

What are some of the benefits of MBSR?

A
  • 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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