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Bsc Psychology > Mindfulness and Acceptance Approaches > Flashcards

Mindfulness and Acceptance Approaches Flashcards

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1
Q

what are traditional approaches to psychology ? (2 points)

A
  1. aim to learn how to control and/or limit maladaptive behaviour
  2. eg - replacing negative thoughts with positive ones
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2
Q

state 3 reasons to why there has been a recent shift in approaches

A
  1. aligned to an increasing popularity of alternate approaches
  2. reflective of the limitations associated with the use of cognitive-behavioural models
  3. its an early emerging approach within sports psychology
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3
Q

why have alternative approaches come about ?

A

following emergence of ideas such as ‘ironic processes’ (Wenger, 1994) suggesting that attempts to suppress a mental event may paradoxically reinforce it

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4
Q

what are alternative approaches mainly ?

A

3rd wave therapies (focus more on the role of feelings and emotion, as well as cognitions/thoughts)

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5
Q

the ‘mindful revolution’ is driven by what 4 factors ?

A
  1. media coverage
  2. accessibility (eg - apps such as Calm)
  3. fascination (public and within the field)
  4. anecdotes form professional sport
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6
Q

state what it is meant by the key term - mindfulness

A

mindfulness is knowing directly what is going on inside and outside of oneself, moment by moment (Mark Williams, NHS)

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7
Q

what did Gordhammer (2014) find about mindfulness ?

A

‘The benefits of mindfulness practice as applied to sports are almost blindingly obvious. Focus, awareness, clarity of thought, and the ability to stay in the present moment are skills for any great athlete’

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8
Q

what did ‘Birrer et al (2012)’ discover about mindfulness ? (2 points)

A
  1. mindfulness, alongside 9 related factors (which can also be developed via mindfulness), are all associated with peak performance
  2. eg - acceptance, willingness to endure uncontrollable stress
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9
Q

what 3 things did ‘Gardener and Moore, 2014’ discover about PST in their review article ?

A
  1. traditional PST does not consistently lead to improved performance
  2. could be due to ironic processing
  3. trying to suppress, change or eliminate (eg - anxiety) may not be necessary as it could trigger an increase in self-focused thoughts and talk irrelevant attention, disrupting self-regulation
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10
Q

‘Gardener and Moore, 2014’ stated that mindfulness allows for the following things…

A

a reduction in efforts to control, change or eliminate internal experience (eg - thoughts) all whilst boosting focus, awareness and efficient forms of responding to performance related stimuli

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11
Q

finish the sentence:

mindfulness is a systematic approach… (2 points)

A
  1. to retaining awareness and non-reactivity

2. leading to delusion and decentring from experience, rather than habitual behaviours

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12
Q

what do mindfulness approaches allow for ?

A

mindfulness approaches allow for individuals to better tolerate, or react differently to internal experiences (eg - anxiety)

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13
Q

in contrast to mindfulness approaches, what do cognitive-behavioural approaches do ? (2 points)

A
  1. mindfulness approaches allow for individuals to better tolerate, or react differently to internal experiences (eg - anxiety)
  2. cognitive behavioural based interventions may try to reduce the experiences themselves (eg - specific elements of PST)
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14
Q

state the names of the 4 mindfulness based approaches that you need to know

A
  1. mindfulness-based stress reduction (MBSR)
  2. mindfulness acceptance commitment (MAC) approach
  3. acceptance and commitment therapy (ACT)
  4. mindful sport performance enhancement (MSPE)
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15
Q

who, and when, came up with Mindfulness-based Stress Reduction (MBSR) ?

A

John Kabit-Zinn, 1970’s

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16
Q

what was MBSR originally used for ?

A

MBSR was originally focused on helping patients to relive suffering due to pain, illness or stress

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17
Q

explain the MBSR programme (3 points)

A
  1. 8 x weekly, 2-2.5 hour classes
  2. al all day retreat
  3. up to 45 mins daily meditation practice of mindfulness exercises
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18
Q

Kabit-Zinn also found what in his research ? (2 points)

A
  1. found that when athletes are at peak performance, they experience feelings of well-being, calmness, detached and being in the present
  2. all of which are present in meditation, all which can be developed with practice
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19
Q

what is Acceptance and Commitment Therapy (ACP) based on ? (3 points)

A
  1. based on the principles of Relational Frame Theory (RFT)
  2. relating one concept to another is the foundation of human language
  3. eg - if Steve is my father, and James is my brother, who is Steve to James ?
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20
Q

ACP focuses on functional contextualisation. what does this term mean ?

A

functional - what works ?

contextualisation - in what context ?

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21
Q

what is ACP focused on ?

A

ACP is focused on building psychological flexibility

22
Q

state what it is meant by the key term - psychological flexibility (PF)

A

contacting the present moment as a conscious human being and, based on what that situation affords, acting in accordance with one’s chosen values (Bond and Hayes)

23
Q

Psychological Flexibility (PF) is based on what 6 factors (Bond and Hayes)

A
  1. present
  2. values
  3. committed action
  4. self as context
  5. delusion
  6. acceptance
24
Q

the benefits of ACP are seen in what situations ?

A

benefits of ACP are seen in work with anxiety, depression, addiction and pain (Keng et al. 2011)

25
Q

what did Grevis and Goldman do in 2020? (2 points)

A
  1. an ACT informed psycho-education programme designed for Uk U16 male academy footballers
  2. delivery of a season long programme to enhance reliance and promote learning to promote personal, emotional and intellectual development through 6 ACT components
26
Q

what are the 6 ACT components, in order ?

A
  1. using the choice point
  2. strength plotting
  3. emotional awareness
  4. playing in the now
  5. purposed practice
  6. empathy
27
Q

what was the ‘evaluation process’ from ‘Grevis and Goldman, 2020’ (3 points)

A
  1. written evaluation from players and coaches
  2. internal evaluation from the psychology team
  3. multidisciplinary staff evaluation
28
Q

what was considered success in ‘Grevis and Goldman, 2020’

A

success was considered unique (on an individual level), which aligns to ACT and demonstrates that the programme effected each player differently (eg - a player getting less red cards)

29
Q

what does an ACT programme also function as ?

A

an ACT programme also functions as a CPD mechanism to raise ‘systems’ awareness of psychology

30
Q

who, and when, came up with the ‘Mindfulness Acceptance Commitment (MAC) Approach’

A

Gardner + Moore, 2007

31
Q

the MAC Approach (Gardner + Moore, 2007) encourages the following 3 things…

A
  1. mindful present-moment attention
  2. acceptance of, and willingness to be in contact of internal experience
  3. full engagement of attention and behaviour on valued activities
32
Q

the MAC Approach can be tailored to individuals and/or groups and consists of 7 modules. what are these 7 modules ?

A
  1. psychoeducation
  2. mindfulness and cognitive diffusion
  3. values and value-driven behaviour
  4. acceptance of unpleasant thoughts, feelings and bodily sensations
  5. enhancing common,ent to behaviours constant with performance values
  6. skills consolidation
  7. maintenance and enhancing practice of these skills
33
Q

MAC Approach sessions consist of what ?

A

MAC Approach sessions consist of a ‘taught’ in session component (including discussions) and personal practice between sessions in order to reinforce learning, and inform future sessions

34
Q

what is Mindful Sport Performance Enhancement (MSPE) ? (3 points)

A
  1. a 6 session programme

2. informed by

35
Q

what do sessions focus on in MSPE

A

MSPE sessions focus on educational, experimental, discussion and home based components

36
Q

participants are guided the MSPE protocol. what is the reasons for this ?

A

allows them to learn about mindfulness through their own experiences and through the experiences of others

37
Q

exercises within MSPE are in a programmed manner. what are the 2 effects of this ?

A
  1. from sedentary practice to mindfulness in motion
  2. finishing with a sport-specific exercise that allows participants to apply the mindfulness techniques from MSPE directly to core skills in their sport (eg - the serve of a volleyball player)
38
Q

what is a special emphasis also placed on in MSPE

A

a special emphasis is also placed on incorporating mindfulness more informally into workouts, practices, and competition as well as life beyond sport

39
Q

state the names of the 6 sessions of MSPE in order

A

session 1 = building mindfulness fundamentals
session 2 = strengthening the muscle of attention
session 3 = Stretching the body’s limits mindfully
session 4 = embracing ‘what is’ in stride
session 5 = embodying the mindful platform
session 6 = ending the beginning

40
Q

state the 3 key concepts of the first session of MSPE - Building Mindfulness Fundamentals

A
  1. defining mindfulness
  2. rationale for MSPE
  3. getting off of automatic pilot
41
Q

state the 3 concepts of the second session of MSPE - Strengthening the Muscle of Attention

A
  1. overcoming practice obstacles
  2. core performance facilitators
  3. present-moment attention
42
Q

state 2 concepts of the third session of MSPE - Stretching the Body’s Limits Mindfully

A
  1. recognising the power of expectations

2. the body as a route to awareness

43
Q

state 2 concepts of the fourth step of MSPE = Embracing ‘What Is’ in Stride

A
  1. letting go of attachments

2. acceptance vs resignation

44
Q

state 2 concepts of the fifth step of MSPE - Embodying the Mindful Performer

A
  1. achieving through non-striving

2. choice in self-care

45
Q

state 2 concepts of the sixth step of MSPE - Ending the Beginning

A
  1. ending MSPE

2. building an ongoing practice route

46
Q

state 2 exercises that can be used for the first step of MSPE - Building Mindfulness Fundamentals

A
  1. diaphragmatic breathing

2. seated meditation

47
Q

state 2 exercises that can be used for the second step of MSPE - Strengthening the Muscle of Attention

A
  1. body scan

2. seated meditation review

48
Q

state 2 exercises that can be used for the third step of MSPE - Stretching the Body’s Limits Mindfully

A
  1. mindful yoga

2. seated meditation

49
Q

state 2 exercises that can be used for the fourth step of MSPE - Embracing ‘What Is’ in Stride

A
  1. mindful yoga review

2. walking meditation

50
Q

state 2 exercises that can be used for the fifth step of MSPE - Embodying the Mindful Performer

A
  1. sport meditation

2. seated meditation

51
Q

state 2 exercises that can be used for the sixth step of MSPE - Ending the Beginning

A
  1. body scan review

2. sport meditation review

Bsc Psychology (18 decks)

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