mindfulness exam 2
psychological wellbeing (benefits of self-compassion)
Reductions in: Anxiety, depression, stress, perfectionism, shame, body dissatisfaction, disordered eating, chronic pain Increases in: Life satisfaction, happiness, self-confidence, body appreciation, immune function
default mode network
when the mind is at rest, the brain is highly active -sense of self is generated & projects self into past and future -looks for problems -evolutionarily adaptive for survival, not great for happiness
secondary traumatic stress and burnout
empathetic distress can lead to ________________ for caregivers
right insula
empathy/maternal love
Key elements of compassion from Buddhist perspective
-Applies to those whose suffering is self-inflicted (suicide, addiction, etc.) -Applies to victims and perpetrators of harm -Sees all people as humans worthy of compassion (does not condone or excuse bad behavior) -Instead of only seeing perpetrators as "bad", involves wise understanding for why we do wrong -Concern with self and others interwoven -Fierce compassion: "hate the sin not a sinner"
drive incentive system
-Associated with feelings of anticipation and pleasure -Evoked when we achieve our goals -Results in motivation to succeed -Underlies the pursuit of high self-esteem, fosters self-criticism when goals not met
safety/soothing system
-Associated with feelings of calm and contentment -Evoked when we receive kindness, warmth, soothing -Results in self-soothing and self-care when suffering -Underlies self-compassion
threat/defense system
-Associated with feelings of fear -Evoked when we sense threat (body or self-concept) -Results in fight, flight, freeze or submit behavior -Underlies self-criticism
Compassion Cultivation Training
-Developed by Thupten Jinpa and other researchers at Stanford University -8 week training program designed to teach: Settling and Focusing the Mind -Loving-kindness and compassion for close others, oneself, and all humanity•Uses meditation, interpersonal exercises -Taught in many settings including health care -Have found useful for reducing stress and burn out
research benefits of mindfulness
-less depression and anxiety -better attention -behavioral control -improved health
Signs of compassion
-If compassion is truly vital to human survival, it would manifest itself through nonverbal signals. -development of compassion in children, has found that there is a par-ticular facial expression of compassion, characterized by oblique eye-brows and a concerned gaze. When someone shows this expression, they are then more likely to help others. -Human skin has specialreceptors that transform patterns of tactile stimulation—a mother'scaress or a friend's pat on the back—into indelible sensations as last-ing as childhood smells. Certain touches can trigger the release ofoxytocin, bringing feelings of warmth and pleasure. -Put two strangers in a room where they were separated by a barrier. They could not see one another, but they could reach each other through a hole. One person touched the other on the forearm several times, each time trying to convey one of 12 emo-tions, including love, gratitude, and compassion. After each touch, the person touched had to describe the emotion they thought thetoucher was communicating. Imagine yourself in this experiment. How do you suppose you might do? Remarkably, people in these experiments reliably identi-fied compassion, as well as love and the other ten emotions, from thetouches to their forearm. This strongly suggests that compassion is an evolved part of human nature—something we're universally capable of expressing and understanding.
4 components of communication (reading: choose)
-observations -feelings -needs -requests Speaker uses Observation, Feelings, and Needs to think through and communicate something that he or she doesn't like. Then the speaker makes a Request to suggest a specific change. EX: When you leave the house without saying good-bye (Observation) I feel sad and lonely (Feelings) because I really like having companionship in the mornings. (Need) Would you be willing to give me a kiss before you leave the house each day?(Request)
Mindful Self-Compassion Program
-Modeled on Mindfulness-Based Stress Reduction courses -2.5 hours once a week, 4 hour retreat -Designed for non-clinical populations -Uses meditation, informal practice, and homework exercises as teaching tools
self-compassion & emotions
-Self-compassion provides a strong buffer against anxiety -Participants to "please describe greatest weakness" in mock job interview -Self-compassion predicted less anxiety -Writing self-compassionately about a past shameful event, reduces negative affect and shame -One week of writing a self-compassionate letter daily reduced depression for 3 months and increased happiness for 6 months
Three key elements of compassion according to western philosophy
-Suffering is serious -Pain is not self-inflicted -Must be able to see self in same predicament
Physiological underpinnings of self-criticism and self-compassion
-Threat defense system (cortisol and adrenaline prepare for fight or flight) -Mammalian care-giving system (oxytocin and opiates help us feel safe and secure)
Altruism
-Voluntary, intentional observable behavior benefiting another -Not performed for egoistic or self-interested purposes -Not clear if compassion requires altruism -Some evidence that altruistic instinct is in-born
MSC program (reading clinical practice of self-compassion)
8-week group training in mindfulness & self-compassion -2 core meditations -nine other meditations -18 informal self-compassion practices along with rationale for them -can serve as an adjunct to psychotherapy, esp. for those who suffer from shame or self-criticism -Asked participants to ask themselves throughout the program "what do i need?" -hybrid between clinical and non-clincal training -participants drawn from both populations -at beginning, participants feel ambivalent about self-compassion bc it opens old wounds -encoruaged to use mindful self-compassion throughout week for a minimum of 40min -"portable therapy"
NVC principles for listening in conflict situations
A way to react is not take it personally, and try to see what is driving their behavior -Identify what the other is feeling, and the unmet needs underlying their feelings Start by guessing their feelings and needs, to demonstrate you're trying to understand - Helps them switch focus to their own feelings and needs rather than being defensive or aggressive When people feel understood, they usually stop attacking us and we can find more peaceful solution
Loving-Kindness Meditation
Aimed at the development of loving-kindness: friendliness, benevolence, friendship,good will,sympathy,and active interest in others •Compassion occurs when loving-kindness meets suffering -Loving-kindness broader, compassion focused on suffering only Begins by cultivating loving-kindness for self, then benefactor, neutral person, an enemy, and finally towards all sentient beings
open monitoring
Allows awareness to rest on whatever object is most salient in the moment === Sound, thought, sensation, emotion, etc. -Instead of having one focal object, can easily switch from one object to another without losing mindfulness • -It is usually practiced once the mind has settled after a period of concentration -Insight is a key benefit of learning to paying attention to whatever arises in the present moment
Self-compassion and academic goals
Among undergrads who recently failed midterm, greater self-compassion linked to: - Learning rather than performance goals -Learning - curiosity, learning for own sake -Performance - concern with impressing others -More self-efficacy and perceived competence -SC linked to positive reinterpretation of failure, less denial of importance of event -More goal re-engagement after failure -Less maladaptive perfectionism - standards as high but don't so upset when fail to meet standards
Compassion fatigue vs. empathy fatigue
Compassion allows caregivers to be in the presence of suffering without being overwhelmed
sympathy
Emotional concern and caring about the suffering of others •Doesn't necessarily involve emotional matching (your pain, my concern) •May involve feelings of pity - feeling sorry for another
empathy
Emotional resonance- feeling what the other is feeling -A type of preverbal attunement -Stems from firing of mirror neurons, literally feel emotion other is feeling (even if not fully aware of it)
back draft
Fire-fighting term: When oxygen rushes into a fire, flames rush out Often the pain stored inside gets released when give self-compassion --When give self love, remember all the ways we haven't been loved (May seem that self-compassion is making things worse, but part of healing process)
Research on loving-kindness meditation
Increases compassion and self-compassion •Enhances mental health -Increases positive emotions such as love, joy, gratitude, pride, hope - Decreases depression and anxiety - Reduces PTSD symptoms among vets •Reduces illness symptoms and chronic pain •Increases feelings of similarity and positivity toward others -Less implicit bias against blacks and the homeless
The physiology of compassion meditation
Increases oxytocin and reduces cortisol •Linked to physical health, better immune function in response to stress •Associated with longer telomeres (which predict life span)
Benefits of increasing compassion in the workplace
Increases worker productivity, feelings of connectedness, pride and commitment to the workplace Compassionate leaders seen as wiser, more competent
concentration
Involves keeping a steady focus on a single object --Practices use a single focal object, like sound, breathing, body sensation, a mantra, word, etc. --Purpose is to anchor our awareness, calm and focus the mind so that it becomes less agitated ---If keep mind still, will eventually quiet down on its own
What implication does the idea of interconnection
It is only thought that reifies this co-dependent process as a separate "self"
3 components of self-compassion
Kindness- --Treating self with understanding rather than harsh judgment -- Actively soothing and comforting ourselves --Desire to alleviate suffering (any pain or emotional discomfort - large or small) Common humanity - Seeing own experience as part of larger human experience rather than isolating or abnormal -Recognizing that life is imperfect (us too!) Mindfulness - Avoiding extremes of disconnection and over-identification with painful feelings --Allows us to "be" with suffering as it is
difference between loving-kindness & compassion
Loving-kindness broader, compassion focused on suffering only
Mindfulness vs Self-Compassion
Mindfulness accepts painful experience without resistance, "being" with things as they are Self-compassion gives us the safety needed to mindfully open to our pain
Impact of self-compassion in romantic relationships
More caring and supportive relationship behavior (as rated by partners) Less controlling and verbally aggressive More likely to compromise in conflicts
interbeing
Our existence is the result of codependent co-arising of countless causes and conditions
Marshall Rosenburg
Person who developed 'Compassion (Non-violent) Communication'
evolutionary approach to compassion
Research suggests compassion is a distinct emotion that evolved because it offered a selective advantage - Formation of alliances - allows for cooperative action - Groups where members had a sense of compassion helped each other and were more likely to survive - Compassionate individuals raise healthier offspring - Kindness rated most attractive quality in potential mate •Other primates show helping behavior
self-compassion & health
Self-compassion is associated with positive health behaviors among women Linked to intrinsic motivation to exercise, less focus on ego-concerns Self-compassion is associated with more regular doctors visits among the elderly Linked to less alcohol use Linked to safer sex
self-compassion & coping
Self-compassion predicts how well people cope with musculoskeletal pain - More positive and less negative affect - More sense of "efficacy" dealing with pain - Less disabled by pain Studied veterans from Iraq and Afganistan - Reduced PTSD symptom severity - SC stronger predictor of PTSD than combat exposure - Less psychological distress - Better day-to-day functioning - Less alcohol abuse
Two strategies typically recommended to caregivers to avoid burnout
Setting boundaries Downside: Disconnects you from the person you care for, may reduce the quality of your care Self-care strategies Downside: Can only be done outside of the caregiving setting
Research on compassion
Studies show compassion good for others -More helping behavior, empathy, forgiveness, and giving social support to others -Linked to better relationship functioning and more positive regard from others• Studies show compassion helps the self -Less anxiety, depression, and chronic distress -More feelings of gratitude and life satisfaction -Experience more positive emotions
gender differences in self-compassion
Women have slightly less self-compassion than men -Women are more self-critical and tend to ruminate on negative emotions (more threat focused) -Interaction with gender orientation - no sex difference for androgenous women
Compassion in Western Philosophy
The humane quality of understanding the suffering of others and wanting to do something about it
Three main systems targeted by Compassion Focused Therapy
Threat/defense system (cortisol, adrenaline) Drive/Incentive system (dopamine) Safety/soothing system (oxytocin, opiates) Goal: balance the three systems
How the idea of self causes suffering
We spend a lot of our time and energy "selfing"\ -Leads to regreting our past and worrying about our future -Engage in self-judgment, belief we should have made different choices -Belief that the self is deficient and not good enough -Means we take things personally and feel the need to defend our ego -Sense of separate self often leads to feelings of isolation "Selfing" is a natural function of the default mode network, mindfulness helps deactivate the default mode network
fixed entity with separate inner essence
What is the typical Western view of the self?
pain
When confronting suffering (i.e. screams) more activity in areas associated with feeling
Why conflicts occur according to NVC
When others criticize or disagree with us, we usually get defensive and attack back, which escalates conflict
Empathetic concern
an other-oriented emotion congruent with the perceived welfare of someone in need -Caring about the suffering of another and desiring their wellbeing -Empathy alone doesn't imply empathetic concern
two core types of meditation
concentration and open monitoring
readiness to help
in regions of brain involved in planned movement
Mindfulness-Based Interventions
increases self-compassion -helps explain the reductions in stress linked with this -helps explain why MBCT reduces the chance of depressive relapse
left prefrontal cortex
joy
Problems associated with the pursuit of high self-esteem
leads to unstable feelings of self-worth - go up and down depending on latest success or failure --End result is often feelings of inadequacy - Narcissism and self-entitlement ---Generation Me - Self-esteem movement in schools has led to an epidemic of narcissism among college students --Bullying driven by quest for high self-esteem -- Prejudice driven by quest for high self-esteem
Aim of loving-kindness meditation
making internal changes -If the self experiences loving-kindness, will put us in a happier, more peaceful frame of mind -Increases sense of interconnectedness
difference between mindfulness & thought
mindfulness: -type of non-conceptual awareness -involves direct perception of reality without being filtered by thoughts; allows us to be aware our thoughts -can only occur in present moment thought: -does not directly reflect reality -it is encoded in representations, mainly language -one step removed from reality
Understand essential components of Buddhist view of empty self
no fixed, permanent self and no core separate form its parts
What characterizes a compassionate workplace?
openly expressed kindness & care for coworkers' well-being -Have systems in place to become aware of hardships -Make it easy to donate to co-workers in need -Reward and recognize workers who help others
early influences on self-compassion
parental criticism, conflict in home, secure attachment
mindfulness
self-regulating of attention so it is focused on the present moment taking an open, curious, accepting, non-resistant stance towards one's experience
common sources of self-esteem
social approval, appearance, performance, etc. (perceived appearance most important domain)
relationship between pain, suffering, & resistance
suffering= pain x resistance "what we resist, persists!" negative emption->resistance->react mindlessly negative emotion->acceptance-> respond mindfully
role of thought in constructing sense of self
• It is thought which constructs the notion of separate, individual, permanent things • The mind tries to make sense of the world by encoding ever-changing experience into thoughts and concepts • Unquestioning belief in thought is why we believe in the permanent "thing" called ME
The story of self
• Sense of continuity through time is a result of narratives -Develop sense of self in terms of who one was, who one is now, and who one expects to be • Narratives string together a series of ever-changing moments to create the idea of a stable, cohesive self -Narratives change according to what details are remembered, how story is framed by self and others, current mood or goals Is there a "true" self behind the "story" of me?
Cultural differences in self-compassion
• Thais had highest levels of self-compassion, Taiwanese the lowest, Americans were in-between • Americans had highest levels of self-esteem • In all three cultures, self-compassion strongly linked to psychological well-being • Levels of self-compassion differ across cultures, but leads to wellbeing across cultures
