Mindfulness

Question 1

2 modes of the brain

Answer 1

1. Attentive mode
   - Efficient
   - Activated when concentration
2. Default mode
   - Ineffective, distracted
   - Associated with stress, anxiety, depression, SCHIZOPHRENIA (same parts of the brain are active)

Question 2

3 regions of the brain

Answer 2

1. Frontal lobes/pre-frontal cortex
   - Executive function
   - Decision-making, attention regulation, working memory
2. Limbic system (includes amygdala)
   - Emotion control system
3. Mesolimbic reward system
   - Appetite
   - Involved in addictive behaviour and unhealthy lifestyles

Question 3

2 aspects of being mindful

Answer 3

1. Attention
   a. Awareness of where the attention is
   b. Prioritising where the attention is
   c. Maintaining attention
2. Attitude (SOAC)
   a. Self-compassion
   b. Openness
   c. Acceptance
   d. Curiosity

Question 4

3 types of mindfulness practice

Answer 4

1. Formal practice (meditation, attention training, yoga, relaxation therapies)
2. Informal practice (being engaged with the task) - FLOW STATE
3. Cognitive practice (perception, non-attachment, acceptance, presence)

Question 5

Yerkes-Dodson stress curve

Answer 5

1. Apathy: no stress & no performance
2. Optimal performance: healthy stress levels
3. Anxiety: high stress & poor performance

Question 6

Mindfulness stress-performance curve

Answer 6

1. Apathy: no stress & no performance
2. Increased performance: healthy stress
3. Peak performance: no stress, mindfulness, fully engaged

Question 7

Impacts of mindfulness

Answer 7

• Quieter amygdala
• Thicker grey matter in LEARNING and MEMORY regions
• Improved immunity, less telomerase shortening, decreased rate of genetic age
• Better sleep
• Less errors (reduced cognitive bias)

Question 8

Mindfulness

Answer 8

State of mind involving “task positive network”, without rumination

Question 9

Multitasking

Answer 9

Illusion that involves rapidly switching between tasks, no one can truly multitask, disrupts mindfulness, information and memory are stored in the wrong area of the brain while multitasking

Question 10

“Mindful practice” for clinicians

Answer 10

• Conscious and intentional attentiveness to the present sensations, thoughts, emotions, interpretations, and judgements that a doctor applies to a clinical situation

Question 11

% of people who relapse into depression after practicing mindfulness

Answer 11

36%