Mindfulness and Mental Heath Flashcards
(17 cards)
What are some key features of depression?
(4)
- Loss of interest in previously enjoyed activities
- Lasting difficult mood
- Pysical symptoms: Change in appetite, weight, sleep, fatigue
- cognitive changes: Difficulty concentrating, guilt, restless mind
Why might mindfulness be a useful treatment for depression?
Mindfulness can help develop the skills to increase awarness of negative thinking and can help you ‘step back’ from rumination
What is cognitive reactivity?
- The tendency for certain thought patterns, especially negative ones, to be triggered automatically by specific emotional or situational cues, such as low mood or stress
- Is a significant predictor of depression among people with a history with depression
What key insights can mindfulness training provide about depression?
- Thoughts are just thoughts, not necessarily facts (we choose to give them power)
- ‘I am not my depression’ - Negative states are impermeant and don’t define us
What do mindfulness interventions for depression look like?
- Mindfulness training on its own
- Mindfulness added/incorperated with other psychological treatments
How effective are MBI’s for the treatment of depression?
(3)
- Lower relapse rates (~50%)
- Longer periods of wellness
- Similar protective effects as medication
What are some key features of anxiety?
(4)
- Excessive worry about everyday situations
- Physical symptoms: increased heart rate, sweating, trembling
- Congnitive changes: Reduced concentration, feeling restless, rimumination
- Behavioral changes: Avoidance, defficulty managing daily tasks
What are anxiety disorders associated with?
- Reactive judgemental relationship with anxiety
- A desire to not experience anxiety
Is anxiety problematic? Explain.
Anxiety is not a problem; reactions to anxiety can be the problem
How is mindful awareness an adaptive response to anxiety?
- Open up to the full range of experiences with broader acceptance and compassion
- Breadened perspective can lead people to see the positive and the negative rather than just the negative
How might mindfulness help with anxiety?
Can help reduce anxiety by:
* Present moment focus can coutner rumination
* Non-judgement and compassion instead of negative bias
* Provides non-identification with internal experiences
What might MBIs for anxiety look like?
- May soly focus on mindfulness
- May include mindfulness with other psychological strategies
Same as MBI’s for depression
What does current research tell us about MBIs and anxiety?
(3)
- Several reveiw studies
- MBI’s led to large reductions in axiety symptoms
- Results were best when MBI supplemented other psychological treatment
LBe able to list and describe two ways to cultivate positive emotions through mindfulness.
- Savoring: Being mindful of positive experiences
- Gratitude: Recognizing, acknoledging, and extending thanks for good in our lives
What are some future research direction for mindfulness and mental health research?
- Use of experimental designs with active control groups
- Expand study outcomes
- Sustanavility of training effects over time
Think of the reasons that MBI’s may be helpful for a mental health outcome (depression, anxiety). Do any of them map onto Shapiro’s or Langer’s model?
- Shapiro: MBIs help with depression and anxiety by fostering intentional focus on well-being, enhancing present-moment awareness to reduce rumination, and cultivating an attitude of acceptance to manage negative emotions with self-compassion
- Langer: MBIs reduce depression and anxiety by promoting cognitive flexibility, breaking habitual negative thought patterns, and encouraging active engagement with the present to prevent mindless dwelling on past or future worries.
Create a script to help someone savour an everyday experience.
Next time you find yourself walking outside:
* Pay attention to how your feet hit the ground - pay attention to the sentations
* Engage your senses - sight, hearing, touch, smell
* Appreciate the ability and opportiunity to do all that ^^
* Reflect and express gratitude (bonus points cuz thats the second thing)
