Mindfulness and Mental Heath

Question 1

What are some key features of depression?

(4)

Answer 1

• Loss of interest in previously enjoyed activities
• Lasting difficult mood
• Pysical symptoms: Change in appetite, weight, sleep, fatigue
• cognitive changes: Difficulty concentrating, guilt, restless mind

Question 2

Why might mindfulness be a useful treatment for depression?

Answer 2

Mindfulness can help develop the skills to increase awarness of negative thinking and can help you ‘step back’ from rumination

Question 3

What is cognitive reactivity?

Answer 3

• The tendency for certain thought patterns, especially negative ones, to be triggered automatically by specific emotional or situational cues, such as low mood or stress
• Is a significant predictor of depression among people with a history with depression

Question 4

What key insights can mindfulness training provide about depression?

Answer 4

• Thoughts are just thoughts, not necessarily facts (we choose to give them power)
• ‘I am not my depression’ - Negative states are impermeant and don’t define us

Question 5

What do mindfulness interventions for depression look like?

Answer 5

• Mindfulness training on its own
• Mindfulness added/incorperated with other psychological treatments

Question 6

How effective are MBI’s for the treatment of depression?

(3)

Answer 6

• Lower relapse rates (~50%)
• Longer periods of wellness
• Similar protective effects as medication

Question 7

What are some key features of anxiety?

(4)

Answer 7

• Excessive worry about everyday situations
• Physical symptoms: increased heart rate, sweating, trembling
• Congnitive changes: Reduced concentration, feeling restless, rimumination
• Behavioral changes: Avoidance, defficulty managing daily tasks

Question 8

What are anxiety disorders associated with?

Answer 8

• Reactive judgemental relationship with anxiety
• A desire to not experience anxiety

Question 9

Is anxiety problematic? Explain.

Answer 9

Anxiety is not a problem; reactions to anxiety can be the problem

Question 10

How is mindful awareness an adaptive response to anxiety?

Answer 10

• Open up to the full range of experiences with broader acceptance and compassion
• Breadened perspective can lead people to see the positive and the negative rather than just the negative

Question 11

How might mindfulness help with anxiety?

Answer 11

Can help reduce anxiety by:
* Present moment focus can coutner rumination
* Non-judgement and compassion instead of negative bias
* Provides non-identification with internal experiences

Question 12

What might MBIs for anxiety look like?

Answer 12

• May soly focus on mindfulness
• May include mindfulness with other psychological strategies

Same as MBI’s for depression

Question 13

What does current research tell us about MBIs and anxiety?

(3)

Answer 13

• Several reveiw studies
• MBI’s led to large reductions in axiety symptoms
• Results were best when MBI supplemented other psychological treatment

Question 14

LBe able to list and describe two ways to cultivate positive emotions through mindfulness.

Answer 14

1. Savoring: Being mindful of positive experiences
2. Gratitude: Recognizing, acknoledging, and extending thanks for good in our lives

Question 15

What are some future research direction for mindfulness and mental health research?

Answer 15

• Use of experimental designs with active control groups
• Expand study outcomes
• Sustanavility of training effects over time

Question 16

Think of the reasons that MBI’s may be helpful for a mental health outcome (depression, anxiety). Do any of them map onto Shapiro’s or Langer’s model?

Answer 16

• Shapiro: MBIs help with depression and anxiety by fostering intentional focus on well-being, enhancing present-moment awareness to reduce rumination, and cultivating an attitude of acceptance to manage negative emotions with self-compassion
• Langer: MBIs reduce depression and anxiety by promoting cognitive flexibility, breaking habitual negative thought patterns, and encouraging active engagement with the present to prevent mindless dwelling on past or future worries.

Question 17

Create a script to help someone savour an everyday experience.

Answer 17

Next time you find yourself walking outside:
* Pay attention to how your feet hit the ground - pay attention to the sentations
* Engage your senses - sight, hearing, touch, smell
* Appreciate the ability and opportiunity to do all that ^^
* Reflect and express gratitude (bonus points cuz thats the second thing)