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Self-Regulation > Task 4 - Dealing with Emotions > Flashcards

Task 4 - Dealing with Emotions Flashcards

1
Q

Mindfulness

A

being present from moment-to-moment, on purpose, non-judgementally (Jon_kabat Zinn)

  • paying attention, on purpose, in the present moment, non-judgementally
  • cultivating awareness & acceptance of the present moment
  • psychological construct from Buddhist traditions
  • associated with healthy emotion regulation
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2
Q

Mindfulness-Based Stress Reduction (MBSR)

A

an 8-week program involving mindfulness meditation (MM) ,discussions, and home practice
-MBSR underlies most contemporary clinical interventions that use formal MM

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3
Q

Body Scan (Part of MBSR)

A
  • increase awareness of body
  • where in the body do you feel emotions?
    yoga
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4
Q

Mindfulness-Based Cognitive Therapy (MBCT)

A
  • combination of cognitive therapy, meditation and mindfulness
  • builds upon the principles of cognitive therapy by using techniques such as mindfulness meditation to teach people to consciously pay attention to their thoughts without judging them
  • aims to help to review thoughts without getting caught up or ruminating
  • M helps to observe and identify own feelings while BT teaches to interrupt automatic thought processes & work through feelings in a healthy way
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5
Q

Mindfulness Meditation

A
  • a family of meditation practices that shares emphasis on reducing distraction and enhancing awareness of mental experience
  • seated, upright position
  • body scan technique etc.

–> facilitates attentional self-regulation & emotion regulation

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6
Q

meta-awareness

key component of mindfulness

A

capacity to monitor current contents & processes of the mind, in a way that allows conscious report

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7
Q

present-centered awareness

key component of mindfulness

A

sustaining focus of attention in present moment, rather than thoughts about past/future
- facilitated in MM by focusing on bodily sensations and breathing

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8
Q

non reactivity to experience

key component of mindfulness

A

delay in the affective assessment of the current experience, facilitated by viewing current experiences in a curious, accepting, non judging way

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9
Q

dereification

key component of mindfulness

A

shift in one’s relationship with thougts –> psychological distancing (decentering) in that thoughts are no longer perceived as representations of reality, but as subjective mental objects

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10
Q

Compassion

key component of mindfulness

A

Motivation to relieve suffering, towards self and others

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11
Q

Focused Attention (FA)

A

style of meditation emphasising sustained focus on a chosen object of meditation

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12
Q

Open Monitoring (OM)

A

A style of meditation emphasising present-centered awareness and the monitoring of experience, without restricting attention to a fixed focus

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13
Q

Mindfulness self-report measures

A
  • mindfulness attention awareness scale (Brown & Ryan, 2003)
  • toronto mindfulness scale (Lau et al., 2006)
  • fivefacet mindfulness questionnaire (Baer et al., 2006)
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14
Q

Mindfulness and Emotion Regulation

A
  1. enhanced attention/awareness of the moment –> improved detection to adjust emotion regulation; enhanced inhibitory learning
  2. quality of awareness –> reduced intensity of emotions; increased positive reappraisal, reduced self-referential processing; flexible use of strategies

–> M associated with adaptive ER; may play crucial role in these effects

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15
Q

Criticism to Mindfulness (mind the hype)

A
  • no universal definition (alternative systematic interpretation, scientific implications of semantic ambiguity in the meaning)
  • methodological issues in M-based research (uniformity needed)
    research must increasingly be based on all findings not only the ones reported (biased reporting –> only the ones with significance are reported)
  • adverse effects (unwanted or harmful side effects; induction of psychosis, mania etc.)
  • the benefits and the safety of meditation are likely exaggerated beyond available evidence

–> much work should go toward improving the rigor of methods used, along with the accuracy of news, media, publicity and eliminating public misunderstanding

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16
Q

Emotion Regulation (ER)

A

focuses on process which permit individuals to influence which emotions they have, when they have them and how they experience & express these emotions

  • -> antecedent focused (reappraisal) / response focused (suppression)
  • -> emphasis on modulation rather than elimination of emotional responses
17
Q

Gross’ Process Model of Emotion Regulation

A

Describes process through which individuals regulate their emotions at different points in the emotion-generative process.

  1. situation selection
  2. situation modification
  3. attentional deployment (distraction, rumination)
  4. cognitive change (reappraisal, acceptance)
  5. response modulation

–> emotion one has + how they are expressed is influenced by the type and timing of ER strategy –> focus on strategies

–> importance of context in judging whether strategy is adaptive or maladaptive

18
Q

Ability Model of ER

A
  • focus on emotion regulation abilities

- extent to which people approach emotions which acceptance, willingness and tolerance

19
Q

suppression

A
  • altering internal states

- active control, reduction of discrepancy between current states and future goal state

20
Q

acceptance

A

people accept and experience emotion fully, without attempt to alter, avoid or control it

  • -> no goal
  • -> no reduction of discrepancy
21
Q

suppression vs acceptance

A

Hypothesis: acceptance is different process ans does not require active control of emotion –> may require few resources

study by Albert: ego depletion paradigm

  1. watch sad movie –> suppress or accept
  2. stop signal task

results:
- ppl in acceptance condition better than suppression and control condition –> differential monitoring process
- suppression –> rebound effect

22
Q

Acceptance and emotions

A

-ppl who accept neg. emotions and thoughts:

  1. less likely to ruminate
  2. less likely to suppress mental experiences, which can backfire
  3. less likely to experience neg. meta-emotional reactions
  • mediators: daily stressors

(look at figure 1 of Ford et al. article)

23
Q

Consensual Model of Emotion

A
  1. Antecedent-focused ER: construing a potentially emotional situation in a way that decreases its emotional relevance (i.e. reappraisal)
    - evoked early on in emotion-generative process
    - keeps emotions from spilling in the first place
  2. Response-focused ER: evoked after an event has been appraised in emotional terms + thus has triggered emotional response tendencies (i.e. suppression)
    - occurs after emotion response tendencies have been triggered
  • model focuses on processes by which E is generated & distinction between 2 broad classes of ER
24
Q

Cognitive costs of ER

A
  • different ER strategies have different cognitive costs
  • ppl who used suppression had poorer memory performance
  • ppl who used reappraisal had no diminished memory
25
Q

Mindfulness meditation

- influence on self-regulation

A
  • Mindfulness = strong mediator of these processes
  • self-regulation may improve due to mindfulness meditation

Mindfulness meditation –> attentional control / emotion regulation / self-consciousness –> self-regulation

26
Q

mindfulness and health behaviour

A

ppl who are mindful tend to be more physically active, eat healthier, sleep better, drink less alcohol

27
Q

further outcomes of mindfulness

A

more connectedness, better communication, more physical contact

28
Q

Control-based strategy

A

to deal with emotion e.g. suppression

  • aim: decrease frequency & intensity of unwanted emotions
  • requires resourced for applying this strategy (limited strength model & ego depletion)
  • Result: more effortful/resource-depleting strategy
  • ->Study: no change in mood directly after video but results in significant decrease in mood at end of experiment = rebound effect
29
Q

Acceptance-based strategy

A

to deal with emotion e.g. acceptance

  • aim: people accept & experience their emotion fully, without attempting to alter, avoid or control it (focus in present)
  • non-judgemental attitude towards emotion & willingness to stay in contact with uncomfortable, negative feelings accompanying emotion, without reacting
  • entails overriding automatic responses
  • acceptance & commitment therapy = interventions

Result:

  • more restorative strategy
  • -> sig decrease directly after experiment, but restored at last measurement already
30
Q

Emotion Regulation & Memory

A

two possibilities

  1. Automaticity view: ER is overleanred & cognitively inexpensive
  2. Ego-depletion Model (Baumeister) = ER consumes self-regulatory energy or attentional resources
31
Q

Mindfulness to cope efficiently with negative emotions

A

Mindfulness associated with healthy emotion regulation

  • reduced intensity to distress
  • reduced negative valuation of emotional responses
  • enhanced emotional recovery
  • enhanced inhibitory learning –> decreed anxious responding to previously feared stimulus
  • reduced negative self-referential processing
  • and/or enhanced ability to engage in goal-directed behaviours
32
Q

Correlational Studies of Mindfulness

A

unidimensional measures of M showed reduced cortisol response to social stress task & more rapid recovery after task

  • mindfulness was uniquely associated with reduced self-reported distress after hyperventilation task
  • state mindfulness was associated with reduced emotional interference
33
Q

Experimental Studies

A
  • mindfulness manipulation is associated with more positive self-reported emotional response
  • reduced negative mood & reduced amygdala activation in response to positive and negative slides compared to baseline
  • meditation naive participants may reduce negative emotional responses & reduced behavioural avoidance
34
Q

Treatment Studies

A
  • MBSR ans MBCT lead to self-reported decreases in ER difficulties
  • mindfulness training leads ti greater decreases in reports of distraction and rumination (compared to relaxation treatment)
  • client with depression treated with MBCT had more rapid recovery after social stressor (lab induced)
  • social anxiety disorder patients (treated with MBST) showed reduced amygdala activity in response to negative self-beliefs
35
Q

differences between mindfulness & acceptance

A

Mindfulness: includes meditation practice & awareness thoughts

Acceptance: does not necessarily come with awareness

Self-Regulation (5 decks)

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