1. focus on achievement (doing mode) 2. accepting and allowing (being mode)

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

8 weeks - 2.5 to 3 hour session once a week - 6th week has all day intensive program

Therapy Flashcards by Spencer Wilkie

mindfulness

intentionally redirecting awareness

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how is mindfulness useful for therapies (3 things)

prevents rumination
it has specific qualities so it is empirical
it is independent of experience

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how is mindfulness independent of experience

you can be mindful whether you are depressed or happy

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2 modes of mind

focus on achievement (doing mode)

2. accepting and allowing (being mode)

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what can focus on achievement lead to

rumination or depression

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which mode of mind do most people spend most time in

focus on achievement

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goal in developing meditation therapies

strip meditation practices of religion and refine into effective therapies

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one non-meditation related therapy

cognitive behavior therapy

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4 specific CBTs

exposure therapy
systematic desensitization
aversion therapy
token economies

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problem focus

CBTs are intended to help with specific problems

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who created the first meditation based therapy

Kabat-Zinn (1982)

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first meditation based therapy

Mindfulness-based stress reduction (MBSR)

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MBSR outline

8 weeks

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

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what does the intensive day include

guided exercises
contemplative periods
meditation session

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how are people grouped in MBSR

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

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why are people not grouped by disorder

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

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5 MBSR activities to supplement meditation

raisin exercise
body scans
sitting and walking meditations
hatha yoga
application of mindfulness to daily life

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percentage of Canadians with at least one major depressive disorder

15%

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World Health Organization ranking of depression

4 largest cause of disability

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WHO predicted ranking of depression in 2025

2 (behind obesity)

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relapse rate of depression

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

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non-compliance rates for depression medication

30-40%

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what causes high relapse rates in depression

learned connection between emotions and negative thought patterns

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how do antidepressants treat depression

reduce dysfunctional thoughts

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how is mindfulness different than antidepressants

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

2 key words for how mindfulness handles negative thoughts

distancing or decentering

mindfulness based therapy focused on depression

mindfulness-based cognitive therapy (MBCT)

2 key differences in MBCT

1. 2 hours per week with no all day intensive session | 2. contains mini-meditation exercises

4 MBCT exercises

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

bringing difficulties to mind

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

relating to thoughts and feelings

given a specific scenario - think about feelings this evokes - present alternatives to your initial interpretation

pleasure and mastery

be more active

developing an action plan

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

a 3rd meditation therapy

acceptance and commitment therapy (ACT)

experiential avoidance

tendency to try avoid negative emotions

how is repression related to thoughts

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

what does ACT argue about psychotherapy

it is counterproductive because it involves thought supression

what does ACT encourage

psychological flexibility and a willingness to experience the present moment

formula for acceptance

awareness + openness + abandoning effort

cognitive diffusion

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

a 4th meditation therapy

dialectic and behavioral therapy (DBT)

dialectic

thoughts, feelings, and urges competing against each other

who is DBT therapy useful for

people with borderline personality disorder

borderline personality disorder

people with unstable moods who have trouble in relationships

3 problems with borderline personality disorder

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

what does DBT therapy do

use mindfulness to balance and integrate dialectics

how are DBT meditation session lengths different

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

DBT outline

1 year commitment - weekly sessions - 4 core modules

4 core modules of DBT

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

3 parts of mind

1. reasonable mind 2. emotional mind 3. wise mind

wise mind

integration of reasonable and emotional mind that DBT tries to develop

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

1. school and homework 2. family 3. peer group

top 3 coping mechanisms for children

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

kids and multitasking

26% of kids multi-task with different media | - this is a bad habit of divided attention

prevalence of mood disorder in kids 12-19

2.7%

prevalence of anxiety disorders in kids 12-19

4.0%

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

6.7%

MBSR-C

mindfulness based stress reduction for children

MBSR-C outline

5 - 10 individual 5 minute sessions

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

games, activities, and stories

is MBSR-C one on one

no, family participation is encouraged

4 reasons college students are useful for mindfulness studies

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

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

5.2%, 5.8%, 4.3% respectively

who studied mindfulness in university students

Cavanagh (2013)

Cavanagh program used in the study

low intensity mindfulness based self-help

online program with guided meditations

Cavanagh results

mindfulness group showed decreased perceived stress, anxiety, depression

3 errors in Cavanagh's study

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

who studied eating disorders

Kristellar

what did Kristellar develop

MB-EAT

encorporates MBSR and CBT into eating

3 problems Kristellar was faced with

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