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PTS > L6 - mindfulness and other contemplative therapies > Flashcards

L6 - mindfulness and other contemplative therapies Flashcards

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1
Q

yoga & mindfulness

A
  • yoga (asanas): taking care of body & mind
  • yoga (as a discipline): reducing attachment to separate self(& -image), multimodal practices + ethics + lifestyle + bodypositive diet
  • mindfulness: non-judgementally observe, self-regulation practices aimed at enahcning mental processes + fostering well-being
  • in the end its all about acceptance
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2
Q

what is meant by contemplative?

A

thoughtful observation, deep consideration, reflection

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3
Q

how do religions (buddhism and hinduism) approach contemplation (2)

A

Buddhism:
* craving and averson (motivations)
Hinduism:
* you are aware of your thoughts (vs delusion)
* you are awareness (unbounded consciousness)

–> cravings & aversions as well as delusions are the three poisons, the causes of suffering

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4
Q

contemplative psychotherapy

A

western therapy + buddhistic exploring and calming of the mind (this is an effect that may take place)

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5
Q

3rd wave, acceptance based therapies

A

how a person relates to the process of internal experiences, thoughts, feelings rather than their content

  • do you push some feelings or thoughts away?
  • how do you relate to your thoughts and feelings
  • do they affect the way that you are as a person

examples:
* mindfulness based cognitive therapy
* dialectical behavior therapy
* acceptance and commitment therapy

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6
Q

scientific support

A
  • MBCT for MDD: strong support
  • DBT for BPD: strong support
  • ACT: strongest evidence for MDD, anxiety, substance abuse, chronic pain, similarly effective as CBT
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7
Q

what is acceptance

A

Accepting your internal experiences in this very moment.
- Willingness to allow your feelings and thoughts (vs avoid, judge, control, pull away)
- A practice to do with your clients, not an end goal

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8
Q

CBT vs ACT

A

CBT:
- Symptoms are a problem
- Change thoughts, and feelings and behavior will change accordingly

contemplative or ACT:
- Pain and suffering are part of normal life
- Controlling thoughts and feelings increases suffering

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9
Q

general differences / 2nd wave vs 3rd wave ACT/BT

A

2nd wave:
* changing negative thoughts/feelings
* relaxation exercises
* content of thoughts
* goal: reduce symptoms
* symptoms = illness

3rd wave:
* mindfulness of thoughts/feelings
* acceptance of thoughts/feelings
* calm, detached observation
* meta-cognitive
* process of thinking
* goal: work toward life goals
* symptoms are functional

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10
Q

acceptance & values

A

a way to look at your pain and suffering and see if there is something (values) behind it is to look at something you find hard accepting

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11
Q

how does suffering end?

A

by breaking delusions
- contemplative process of thinking & feeling (vs content)
- acceptance vs control/change
- making meaningful choices

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12
Q

goal of ACT

A

Increase psychological flexibility to:

(1) effectively deal with suffering
(2) lead a meaningful life
Living a life that aligns with who you want to be

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13
Q

we respond inflexibly most times, why is this normal

A
  • We respond to certain inner experiences quite inflexibly (e.g., you try to suppress or change it) often times this doesn’t help and makes you caught up
    –> This response is a human tendency to be calm, happy and confident
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14
Q

how can symptom reduction even become a source of problems

A
  • E.g., someone with a SAD doesn’t want to go to a party due to fear of embarrassment –> uncomfortable feeling
    • Avoiding going to the party will help relieve these uncomfortable feelings –> anxiety goes down but problems persist

In ACT we ask if they can deal with it a different way –> we do not try to reduce anxiety

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15
Q

model of act

acceptance

mindfulness skills

A

Acceptance: opening up to difficult feelings
Inflexible opposite is experiential opposite
- Running away from the negative feeling is experiential opposite
In ACT: we try to open up to difficult feelings

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16
Q

model of ACT

Defusion/disidentification

mindfulness skills

A

Defusion / disidentification: unhooking from unhelpful thoughts, relating to them as just thoughts
Inflexible opposite is fusion
- In ACT: we try to unhook from unhelpful thoughts relating to them as just thoughts
- E.g., the exercise we did
- You can for example also assess the functionality of thoughts

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17
Q

cognitive fusion vs defusion

A

fusion:
* believing your thoughts are reality
* believing you ARE your thoughts
* thoughts are to be obeyed, a threat, important

defusion:
* thoughts are a response to reality
* you are AWARE of your thoughts
* thoughts are helpful or unhelpful

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18
Q

model of ACT

Self as context (the noticing self)

mindfulness sills

A

using part of yourself that can observe your thoughts, feelings and sensations
Inflexible opposite is self as content (being attached to the story of yourself)

In Buddhism: being the observer of your world

In the example video: this is akin to being the board - it is in intimate closeness with the pieces and makes space for them but is not involved in the fighting

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19
Q

model of ACT

Values vs. lack of contact with values

commitment skills

A

Knowing what is important to you, how you want to spend your time
- What is important to you personally, not what society tells you
In ACT you can make that concrete and make them into actions

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20
Q

model of ACT

Committed action vs. inaction, impulsivity, or avoidance

commitment skills

A

Taking action guided by your values, despite difficult thoughts or feelings
- Knowing values is good but can you actually act in accordance as well
- Motivation for these committed actions comes from values

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21
Q

creative hopelessness + the metaphor exercise

A

CH: efforts to control or get rid of complaints haven’t worked and are taking away from living a valuable life

metaphor exercise: tug of war w/ monster. The more you pull the harder it pulls as well. In addition the harder you pull the less time you have for important things around you –> let go –> then look at how you can be fine with the monster still being there and still have time for things important to you

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22
Q

ACT: therapy format (3)

A
  • individual or group, different lengths (1-12 sessions), personalized
  • metaphors, experiential exercises, mindfulness meditations, practicing skills, cause in the end ACT=behavior therapy
  • therapist shared humanity (they are also inflexible and this is normal)
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23
Q

concluding (3)

A

ACT:
* is not primarily about symptom reduction
* is about learning skills to deal with difficult thoughts, feelings, and sensations
* is about behavioral change that fits personal values and makes life meaningful

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24
Q

contemplative psychologies based on “good news” & “bad news” understanding of the mind

A
  • bad news: our ordinary state of mind is less controlled, developed and functional –> significant unnecessary suffering
  • good news: we can train and develop our minds, even far beyond conventional levels –> enhanced mental capacities, well-being and maturity
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25
5 central assumptions underlying contemplative therapies | based on the good and bad news
1. our usual state of mind is significantly uncontrolled, underdeveloped, and dysfunctional 2. full extent of this "normal" dysfunction goes unrecognized for 2 reasons: - we all share it so it seems normal - its self-masking 3. this mental dysfunction creates much of our psychological suffering 4. contemplative practices can be used to train and develop the mind - reduces mental dysfunction 5. these claims can be tested for oneself
26
developmental perspective: 3 broad levels of development
* prepersonal/preconventional: we're born here, we lack a cohesive sense of self * personal: we start to conform to societal norms as we mature (considered the peak, but considered limiting by many) * transpersonal: new way of looking evaluating psychotherapeutic approaches - emphasis on conventional development in contrast with meditative practices potential at postconventional growth
27
developmental perspective
rather than developmental stages being the culmination, contemplative psychologies see them as stepping stones and adovcate for postconventional frowth beyond
28
transpersonal experiences
states of consciousness in which the individual's sense of self expands beyond the personal or individual to encompass wider aspects of existence
29
existential therapy
exploring fundamental concenrs of human existence - meaning - purpose - freedom - mortality
30
supershrinks vs pseudoshrinks and how this relates to efficacy of psychotherapies
supershrinks: therapists who consistently achieve better outcomes contemplative practices including meditation can foster qualities that seem to be common of supershrinks --> lead to better therapeutic outcomes for both therapists and clients
31
consciousness
contemplative psychologies challenge the notion that our waking state is optimal --> they aim to awaken individuals from the waking state (distorted by thoughts and fantasies) --> they claim there to be multiple beneficial states that offer heightened capacities like concentration, insight and compassion
32
identity
self is a constructed entity shaped continuously by past experiences and present perceptions --> however contemplative therapies say that through meditation one can understand that they are not a static enitity but a continuously evolving flux of thoughts, images and emotions -> helps you break free from rigid self-concepts -> profound transformation and expansion of consciousness
33
contemplating training culminates
in the recognition of deep id characterized by pure consciousness, interconnectedness and unity with universe
34
motivation
metamotives like self-actualization (realization of one's potential) and self-transcendence (going beyond limits and selfless service are essential elements of nature that need to be exercised --> otherwise we are deprived of individual vital elemens for well-being (metapathologies) meaningless and alienation --> can lead some to believe that material wealth is the sole path to happiness --> under delusion
35
hedonic treadmill
never enough, become addicted to material posessions and want more
36
development
emphasize 3 stages: prepersonal, personal, transpersonal contemplatives highlight the third one claiming there to be additional postconventual levels which lead to experiences traditionally see as spiritual, religious--> but now are also understood psychologically
37
higher capacities that are fostered by contemplative practices (5)
* emotional transformation: negative emotions decrease & positive ones strengthen * cognitive advancement: vision logic, perceiving interconnected ideas simultaneosly * motivational redirection: compulsions diminish, replaced by motives like self-transcendence and selfless service * calming the mind: mental agitation subsides allowing for unwavering concentration and deep peace * development of vision: reflecting on existential issues, suffering, happiness and mortality facilitates profoud insights
38
concentration meditations
focusing attention on single stimulus - image - breath
39
awareness meditations
carefully exploring ongoing flux of moment to moment experience without fixation on any particular object
40
psychopathology
delusion, craving and aversion delusions: misunderstandings about reality craving and aversion: drive compulsive behaviors
41
psychological health
3 shifts to achieve psych health 1. relinquishing unhealthy mental qualities 2. cultivating healthy ones 3. maturing to postconventional levels of development
42
7 central practices to cultivare 7 corresponding qualities of mind and behavior
* ethicality: an essential discipline for enhancing well-being and developing the mind. Karmic imprint vs. conditioning/reinforcement = unethical beh. stems from and strengthens destructive qualities of mind -> while ethical behavior deconditions destructive mental factors and cultivates healthy ones "not a sacrifice but a service to self and others" * emotional transformation: reducing problematic emotions AND cultivating positive emotions to a remarkable level --> underlies emotional intelligence so its associated with exceptional personal, interpersonal, and professional success * motivational redirection: 2 previous steps contribute to a shift towards less compulsivity and towards more focus on metamotives (used to be called purification) * concentration/training attention: stark difference between trad Western and contemplatives contemplatives --> attention can and must be sustained because your mind becomes the thing you attend to (e.g., thinking about someone you love elicits feelings of love) by being able to train attention you get ability to cultivate desired emotions and other qualities * awareness refinement: making external and internal percetion more sensitive and accurate --> empathy becomes more accurate & introspection more refined * wisdom: not just acquiring knowledge but understanding it as well. It is a central goal of life. (e.g., learning from wise ppl and from being in nature) * altruism & service: giving inhibits harmful qualities while strengthening positive emotions (empathic joy: when you desire happiness for others you feel it too)
43
process of psychotherapy
slow but cumulative sessions start short, around 20 mins one or twice daily
44
visualization exrecise
picturing a black ring with a black dot on a white background (1-2mins) then reflect on your ability to maintain focus and clarity during it
45
breath meditation
sit comfortably and focus on sensations of breathing - count from 1-10 - if distracted -> start over again we literally did this in lecture!
46
stages of practice
1. recognition of mental dyscontrol: realize lack of control in the beginning. An important insight because if your mind is out of control so is your life --> can incentivize to continue practicing 2. recognition of habitual patterns: identify mental and behavioral patterns 3. development of cognitive insights: refined awareness unveild deeper cognitive insights - e.g., seeing the way a single thought elicits emotions, color perceptions and muscle tensions 4. emergence of exceptional capacities: witness emergence of abilities (enhanced cognitive function, emotional resilience, heightened awareness) 5. transpersonal expriences: exp of interconnectedness w/ others and compassionate concern for them 6. stabilization of transpersonal development: extend into daily life, profound peace and joy, continuous mindfulness and equanimity (peak -> plateau & transient --> permanent) while rare and requiring longterm commitment, thes stages underscore tansformative potnetial of contemplative practices for all individuals
47
mechanisms of psychotherapy (4)
1. calming the mind -> facilitates a settling into silence and essential nature of unbounded consciousness 2. enhanced awareness -> central to various contemplative practices 3. disidentification: observig mental content without unconscious identification with the thoughts -> freedom from hypnotic thoughts and healing. it is like the opposite of thought-action-fusion 4. rebalancing mental elements -> increase healthy factors and decrease unhealthy ones (purification)
48
rebalancing mental element 7 factors of enlightenment from Buddhist psychology
when these are cultivated and balanced, they optimize health and growth 2,3 and 4 are energizing 1. mindfulness 2. Effort 3. investigation 4. rapture (ecstasy that results from lear concentrated awareness) 5. concentration 6. calm 7. equanimity last three are calming factors which are recognized as essential by western therapies as well
49
difficulties (3)
1. heightened perception may lead to unfamiliar perceptions causing a sense of unreality or confusion 2. existential and spiritual challenges emerge 3. difficulties in meditation reveals repressed memories or conflicts therapists experienced in both contemplative and western therapies can address these by reframing exp, explorig implications, using standard therapeutic techniques
50
stress disorders
minfulness-based therapies * GAD, SAD, panic, phobis PTSD
51
drug use
transcendental meditation reduces use of legal & illegal drugs
52
depression
mindfulness-based cognitive therapy, yoga and therpaeutic lifestyle changes (exercise and diet)
53
ADHD
meditation particularly in improving attention
54
contemplation for youth
introducing meditation and yoga to children and adolescents demonstrates academic, social, stress, and behavioral benefits
55
meditation combination therapies
combining mindfulness w/ conventional Western psychotherapies proves beneficial for a range of disorders * stress * pain * eating * relationship dysfunction
56
cardiovascular system
1. blood pressure and cholesterol: meditation and yoga contribute to reducig high blood pressure and cholesterol levels --> consistent practice is important 2. coronary artery disease: low fat diet, exercise, on top of meditaition and yoga show good results
57
what specific benefits does meditation produce? (5)
1. emotional transformations 2. improved relatonships 3. enhanced perception, attention, and mindfulness 4. enhanced cognitive functioning 5. self regulation and self-concept
58
benefits for health professionals
1. enhanced therapist qualities: empathy, attention, wholeheartedness 2. improved therpaeutic outcomes: enhanced therapeutic effectiveness
59
specific techniques and skills
1. cultivation of love, compassion and joy 2. lucid dreaming: conducting psychotherapeutic work in a dream
60
# treatment Ethical behavior: say what's only true and helpful
exercise 1: look for the lie exercise 2: commit to telling the truth for a day + record temptations to lie and take time to identify underlying motives and emotions
61
# treatment Transforming emotions: use wise attention to cultivate | beneficial emotions
what we put into our minds is just as important was what we put into our mouths exercise: think of someone who is always angry then someone who is kind and loving. Compare how you felt when you did this with each person.
62
# treatment Transforming motivations: explore the experience of craving
bringing clear awareness to experiences and behavior is crucial to transforming them exercise: 1) wait for an addictive urge to come or choose to think of smt you're attached to - stop whatever you're doing and turn attention to the craving + explore it when it comes identify experiential components - can decondition and weaken experience of craving
63
# treatment develop concentration and calm: do one thing at a time
exercise: commit a specific time to doing only one thing at a time
64
# treatment cultivate awareness: mindfulness meditation and mindful eating
therapeutic progress depends on awareness exercise 1: mindfulness meditation - what you sometimes do exercise 2: mindful eating
65
# treatment developing wisdom: reflect on our mortality
when you remind yourself of your mortality, you become aware of how short life is and what is important exercise: mortality and wisdom reflections
66
# treatment generosity and service: transform pain into compassion
compassion exercise: ideally after meditation, otherwise relax. Think of what you are suffering with currently. Then think of someone who is perhaps suffering more from related issues. They want to be pain free as well. Let concern and compassion for them arise naturally

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