aims of mindfulness
- allow people to be in control of their mind by paying attention to present T&E
- enhances a persons positive characteristics
- (NICE) recommends for those with reoccurring depression
the main components
- gaining control of thoughts
-meditation & mindful breathing - Informal practice of mindfulness
gaining control of thoughts
- being mindful trains to focus on present T,E,F. Enables us to think about now the present and avoid the past which creates worry + remorse linking to depression, and future which creates worry and anxiousness linking to anxiety. This allows greater awareness of neg T’s to recognize T’s occurring + alter response
meditation & mindful breathing
- effective as it removes from their daily interactions, learned through guided teaching and priv practice, GUIDED: sit comfortable, spine straight, focus on breathing, body sensation, T+E’s prevents intrusion
detail 1 of meditation + breathing
can use apps on your phone: Calm & Headspace
detail 2
6 STEPS: 1) get comfortable ( quiet room), 2)get in position, 3) relax ( close eyes), 4) focus on breath 5) bring thoughts back 2 center 6) commitment ( practice 5-10)
informal practices
once learned M can be practiced informally e.g. during driving , IM is OPPOSITE OF MULTI TASKING, focus and surround one thing, focus away from negative thoughts but present
MindfulBasedCogTher
- helps people prone to RD,recommended by NICE evidence shows reduce risk of relapse of of RD by 45% (Mark et al), combines meditation with cog to break neg thoughts.
2 assumptions link
- acknowledgment of free will
- A of G&E
free will
key is to be consciously aware of your present thoughts + self regulate, encourage control of t+e’s, responsible for reducing the amount of time on negative, M enables choose exercise control of feelings, this choice develop a productive attitude increase WB
L: Shows it acknowledges FW bc you have free option to choose to control n regulate, self determ
A of G +E
demonstrates positive human traits as authentic negative ones engaging indicates people are striving for fulfillment by developing core strengths. M helps to develop signature strengths, encourages develop stronger core traits of POV
L: Shows it acknowledges this assum bc it nurtures discipline, gratitude. Enhancement of c’s leads to happier people
effectiveness names!
Crane et al
Williams et al
Teasdale et al
Reibel et al
Kuyken
Effectiveness Ev
Crane: found people who have experienced 3 or more previous eps of depression, MBCT reduces recurrence rate over 12mths by 40-50% than reg care.
Williams: found MBCT is as effective t reducing recurrence of depression as anti depressants
Effectiveness Ev
Teasdale: evaluated EF of MBCT among 145 depressed patients. Found provided greatest help to those who suffered most eps (no effect on those w 2)
Reibel: reported MBSR decreased levels of anxiety+dep in 136 patients in an 8 week mindfulness course 20 min meditation, Results maintained after 1 yr check up
Kuyken Ev (W)
recruited 424 patients w history of 3 or more depressive eps, All taking anti- depressants. Half randomly chose to 8 week course of MBCT, off meds w help, other HALF still meds for 2 yrs. M didn’t prove to be superior to antis, relapse for both over 2 years identical, 44% MBCT 47% meds. STILL DISPLAY SYMPTOMS , suggests M not ef in reducing symotoms of depression
ethical S
(s): thousands of M courses ran in country for £25 an hour, taught basics , many websites online with courses for those reluctant to trad psychologist, don’t want to disclose their problems to stranger. Can be accessed by those who wouldn’t receive support
ethical W
DELIVERED BY UNTRAINED PRACTITIONERS : particular issue for those who use M to reduce mental illnesses, Many only have week of training before own sessions
