positive approach- therapy Flashcards
what is the positive therapy
mindfulness
examples of mindfulness
at home meditation, body scan, informal practices (brushing our teeth)
what can it be used to improve/treat
depression, improve well-being
what can mindfulness help a person do?
- focus on the present moment
- accept their thoughts
- recognize their problems before they arise
what is the mindfulness type used for stress reduction
MBSR (mindfulness- based stress reduction)
who developed MBSR?
Jon Kabat- Zinn
when was MBSR developed
1970s
how long are MBSR classes
8 x 2.5hrs across 8 weeks
who must deliver MBSR
a trained teacher/instructor
what sort of mindfulness does MBRS include
educational material, yoga, mindfulness, home practices
3 steps of meditation
1- sit comfortably, focusing on 1 thing
2- notice when your mind wanders
3- bring yourself back to the point of focus
define stress
an experience that arises from a transaction between a person and the environment
3 reactions to stress
- flight
- fight
- freeze
flight (reaction of stress)
avoid
fight (reaction of stress)
argue
freeze (reaction of stress)
can’t do anything
4 ways mindfulness helps us manage stress
- increased awareness of bodily sensations (headaches, shaking leg, sweaty palms), help us identify our stress earlier
- provide insight to our mental habits
- increase acceptance and self- compassion
- see our thoughts as transient mental events rather than representations of reality
advantages of mindfulness (3)
- accessible to everyone
- many benefits
- kuyken et al. 2013
benefits of mindfulness (4)
- delay in brain aging
-improved immune system - less anxiety
- improved immune system
Kuyken et al 2012
found that secondary school students who participate in mindfulness have less stress levels, greater well-being, fewer depressive symptoms
disadvantages to mindfulness (3)
- time consuming
- takes work effort, practice
- can bring up thoughts of boredom, anxiety and discomfort
