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Psychology 305 > Therapy > Flashcards

Therapy Flashcards

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1
Q

mindfulness

A

intentionally redirecting awareness

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2
Q

how is mindfulness useful for therapies (3 things)

A
  1. prevents rumination
  2. it has specific qualities so it is empirical
  3. it is independent of experience
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3
Q

how is mindfulness independent of experience

A

you can be mindful whether you are depressed or happy

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4
Q

2 modes of mind

A
  1. focus on achievement (doing mode)

2. accepting and allowing (being mode)

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5
Q

what can focus on achievement lead to

A

rumination or depression

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6
Q

which mode of mind do most people spend most time in

A

focus on achievement

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7
Q

goal in developing meditation therapies

A

strip meditation practices of religion and refine into effective therapies

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8
Q

one non-meditation related therapy

A

cognitive behavior therapy

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9
Q

4 specific CBTs

A
  1. exposure therapy
  2. systematic desensitization
  3. aversion therapy
  4. token economies
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10
Q

problem focus

A

CBTs are intended to help with specific problems

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11
Q

who created the first meditation based therapy

A

Kabat-Zinn (1982)

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12
Q

first meditation based therapy

A

Mindfulness-based stress reduction (MBSR)

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13
Q

MBSR outline

A

8 weeks

  • 2.5 to 3 hour session once a week
  • 6th week has all day intensive program
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14
Q

what does the intensive day include

A
  1. guided exercises
  2. contemplative periods
  3. meditation session
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15
Q

how are people grouped in MBSR

A

~ 30 people per group with a variety of disorders and stresses

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16
Q

why are people not grouped by disorder

A

to reinforce that our experiences are a changing mental state and not something to identify with

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17
Q

5 MBSR activities to supplement meditation

A
  1. raisin exercise
  2. body scans
  3. sitting and walking meditations
  4. hatha yoga
  5. application of mindfulness to daily life
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18
Q

percentage of Canadians with at least one major depressive disorder

A

15%

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19
Q

World Health Organization ranking of depression

A

4 largest cause of disability

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20
Q

WHO predicted ranking of depression in 2025

A

2 (behind obesity)

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21
Q

relapse rate of depression

A

~60% and ~90% for people who’ve had at least 3

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22
Q

non-compliance rates for depression medication

A

30-40%

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23
Q

what causes high relapse rates in depression

A

learned connection between emotions and negative thought patterns

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24
Q

how do antidepressants treat depression

A

reduce dysfunctional thoughts

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25
Q

how is mindfulness different than antidepressants

A

mindfulness is how to deal with these thoughts, not how to get rid of them

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26
Q

2 key words for how mindfulness handles negative thoughts

A

distancing or decentering

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27
Q

mindfulness based therapy focused on depression

A

mindfulness-based cognitive therapy (MBCT)

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28
Q

2 key differences in MBCT

A
  1. 2 hours per week with no all day intensive session

2. contains mini-meditation exercises

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29
Q

4 MBCT exercises

A
  1. bringing difficulties to mind
  2. relating to thoughts and feelings
  3. pleasure and mastery
  4. developing an action plan
30
Q

bringing difficulties to mind

A

remember difficult events and notice your body, relate to these feelings

31
Q

relating to thoughts and feelings

A

given a specific scenario

  • think about feelings this evokes
  • present alternatives to your initial interpretation
32
Q

pleasure and mastery

A

be more active

33
Q

developing an action plan

A

work with a therapist to identify and deal with future relapse signs

34
Q

a 3rd meditation therapy

A

acceptance and commitment therapy (ACT)

35
Q

experiential avoidance

A

tendency to try avoid negative emotions

36
Q

how is repression related to thoughts

A

repression is positively correlated with an increase in prevalence of that thought

37
Q

what does ACT argue about psychotherapy

A

it is counterproductive because it involves thought supression

38
Q

what does ACT encourage

A

psychological flexibility and a willingness to experience the present moment

39
Q

formula for acceptance

A

awareness + openness + abandoning effort

40
Q

cognitive diffusion

A

observe thoughts without assuming they’re true or acting on them

41
Q

a 4th meditation therapy

A

dialectic and behavioral therapy (DBT)

42
Q

dialectic

A

thoughts, feelings, and urges competing against each other

43
Q

who is DBT therapy useful for

A

people with borderline personality disorder

44
Q

borderline personality disorder

A

people with unstable moods who have trouble in relationships

45
Q

3 problems with borderline personality disorder

A
  1. impulsive/reckless behavior
  2. unstable relationships
  3. psychotic episodes
46
Q

what does DBT therapy do

A

use mindfulness to balance and integrate dialectics

47
Q

how are DBT meditation session lengths different

A

people with BPD are less likely to sit for a long time, so they are shorter

48
Q

DBT outline

A

1 year commitment

  • weekly sessions
  • 4 core modules
49
Q

4 core modules of DBT

A
  1. core mindfulness
  2. interpersonal effectiveness
  3. emotion regulation
  4. distress tolerance
50
Q

3 parts of mind

A
  1. reasonable mind
  2. emotional mind
  3. wise mind
51
Q

wise mind

A

integration of reasonable and emotional mind that DBT tries to develop

52
Q

top 3 causes of stress in children (aged 9-13)

A
  1. school and homework
  2. family
  3. peer group
53
Q

top 3 coping mechanisms for children

A
  1. play or do something active
  2. watch TV
  3. play video games
54
Q

kids and multitasking

A

26% of kids multi-task with different media

- this is a bad habit of divided attention

55
Q

prevalence of mood disorder in kids 12-19

A

2.7%

56
Q

prevalence of anxiety disorders in kids 12-19

A

4.0%

57
Q

prevalence in suicidal thoughts in kids 12-19 (past 12 months)

A

6.7%

58
Q

MBSR-C

A

mindfulness based stress reduction for children

59
Q

MBSR-C outline

A

5 - 10 individual 5 minute sessions

60
Q

what are the exercises of MBSR replaced with in MBSR-C

A

games, activities, and stories

61
Q

is MBSR-C one on one

A

no, family participation is encouraged

62
Q

4 reasons college students are useful for mindfulness studies

A
  1. convenient
  2. represents young adults fairly well (40%)
  3. prone to “not-me” fallacy
  4. less likely to seek help even though rates of depression are higher
63
Q

20-29 year olds prevalence of mood disorders, anxiety disorders, and suicidal thoughts in past 12 months

A

5.2%, 5.8%, 4.3% respectively

64
Q

who studied mindfulness in university students

A

Cavanagh (2013)

65
Q

Cavanagh program used in the study

A

low intensity mindfulness based self-help

66
Q

low intensity mindfulness based self-help

A

online program with guided meditations

67
Q

Cavanagh results

A

mindfulness group showed decreased perceived stress, anxiety, depression

68
Q

3 errors in Cavanagh’s study

A
  1. inactive wait-list control
  2. high attrition rates
  3. self-reports rather than direct measurements
69
Q

who studied eating disorders

A

Kristellar

70
Q

what did Kristellar develop

A

MB-EAT

71
Q

MB-EAT

A

encorporates MBSR and CBT into eating

72
Q

3 problems Kristellar was faced with

A
  1. how to present mindfulness in a non-diet fad approach
  2. how to introduce mindfulness in a non-religious way
  3. how to motivate people to practice

Psychology 305 (8 decks)

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