Mindfulness, Compassion, Self-Compassion EXAM 2
Evolutionary advantage of compassion
Research suggest compassion is a distinct emotion that evolved because it offered a selective advantage. ♣Formation of alliances - allows for cooperation action ♣Groups where members had a sense of compassion helped each other and were more likely to survive ♣Compassion individuals raise healthier offspring Other primates show helping behavior
Research on the benefits of self-compassion (e.g., psychological wellbeing, positive emotions, negative emotions, coping, academic goals and health behaviors)
(SEE STUDY GUIDE) Explosion of research into self-compassion over the past fifteen years (over 1340 studies) Most research conducted with the Self-Compassion Scale (Neff, 2003) Self-report scale that assesses behaviors associated with the main components of self-compassion Measures observable behaviors - confirmed by partner reports. To examine link between self-compassion and wellbeing, scores on the SCS are associated with other outcomes (depression, happiness, etc.) Other methods of examining self-compassion. -Mood inductions. -Intervention studies
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 -Instead of only feeling anger at injustice and seeing perpetrators as "bad", involves compassionate understanding for why we do wrong -Concern with self and others interwoven -Fierce Compassion
In long-term compassion meditators, what areas of the brain show higher activation (e.g., joy, pain, empathy, readiness to help)?
-Changes neural circuity - rewires brain -Strengthens connections in brain areas used to detect emotions in others, increases empathetic accuracy -Compared to novice meditators, experiences monks doing compassion meditation: ♣Highest levels of left-prefrontal activity ever recorded -Left prefrontal cortex associate with joy♣Stronger activity in right insula (empathy/maternal love) ♣When confronting suffering (i.e. screams) more activity in areas associated with feeling pain ♣Increased activity in regions of brain involved in planned movement (readiness to help) ♣Increased activity in reward centers of the brain
Difference between loving-kindness and compassion
-Compassion is a feeling for someone's suffering and wishing a speedy recovery for that person. It is the ability to feel for someone or to have the same feeling as that of someone else. -Kindness is an act when trying to help others in need of help. Kindness is also an act of trying to help others in their difficult situations. -When comparing compassion to kindness, the former one has a deeper and more personal feeling. -Compassion, no doubt, is a stronger feeling than kindness. -In kindness, a person may feel sorry for some person but will not reflect the suffering person's feelings. But with compassion, a person may have same feelings as that of the suffering person.
Research on the benefits of compassion (e.g., reduced anxiety and depression, increased compassion for self and others, more forgiveness, etc.)
-Compassion often examined using self-report measures♣May be social desirability bias -Push to use more behavioral measures, however hard to disentangle from altruism -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 for others -Studies show compassion helps the self♣Less anxiety, depression, and chronic distress -More feelings of gratitude and life satisfaction -Experience more positive emotions
What characterizes a compassionate workplace?
-Compassionate workplaces are characterized by openly expressed kindness and are 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
Person who developed Compassionate (Non-Violent) Communication (NVC) & Reason why conflicts occur according to NVC
-Developed by Marshall Rosenberg in the late '60s -When we communicate with others in conflict situations we often cause misunderstanding and make things worse -Need to understand the root of conflict to communicate more compassionately and productively -Conflicts emerge when our core needs aren't met -Needs are defined as universal needs that all humans share (e.g. safety, connection, love, respect, autonomy) -Our feelings emerge from our needs being met or unmet
General features of the Compassion Cultivation Training program
-Developed by Thupten Jinpa -8 wk 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
Difference between empathy fatigue and compassion fatigue
-Empathy v Compassion: Compassion is holding the baby and rocking it. Soothing the baby. Empathy you are not the baby. -Empathy Fatigue v Compassion Fatigue ♣Empathy with suffering leads to burnout. ♣Compassion allows caregivers to be in the presence of suffering without being overwhelmed. Self-compassion provides the emotional resources needed to care for others.
Benefits of increasing compassion in the workplace?
-Increase worker productivity, feelings and connectedness, pride and commitment to the workplace. -Compassionate leaders seen as wiser, more competent -Research in health care setting♣Employees have higher job satisfaction, superior teamwork, less absenteeism and emotional exhaustion♣Better patient health outcomes and patient satisfaction
Research on the benefits of loving-kindness meditation (e.g., increases positive emotions, reduces PTSD, implicit bias)
-Increases compassion and self-compassion -Enhances mental health ♣Increases positive emotions such as love, joy, gratitude, pride and hope.♣Decrease 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
Influence of compassion meditation on physiological functioning (e.g., increased oxytocin, improved immune function, longer telemeres)
-Increases oxytocin and reduces cortisol -Linked to physical health, better immune function in response to stress -Longer life span
The role of thought and personal narratives 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 though is why we believe in the permanent "thing" called ME
Role of empathetic distress in caregiver burnout
-Mirror neurons create empathetic resonance -Empathetic resonance can lead to secondary traumatic stress and burnout for caregivers
Problems associated with the pursuit of high self-esteem
-Need to be special and above average to feel okay about oneself -Self-enhancement bias: most people feel they're above average on culturally valued traits. -Social Compassion -Self-Worth is evaluated in comparison to others -People may derive self-esteem movement in schools has led to an epidemic of narcissism among college students (and others) -Bullying driven by quest for high self-esteem -Prejudice driven by quest for high self-esteem -Self-esteem is contingent on success in valued domains -Social approval, appearance, performance, etc. -Perceived appearance most important domain affecting self-esteem (finding obtained in many countries) -Appearance even more important factor for girls, but still most important factor for boys -In adolescence, girls rate appearance much lower than boys, linked to lower self-esteem -Self-Esteem contingency leads to unstable feelings of self-worth (go up and down depending on latest success or failure) -End result if often feelings of inadequacy.
Understand essential components of Buddhist view of empty self (i.e. no fixed, permanent self and no core separate form its parts)
-Not nothing, or that I don't exist -Doesn't deny being, but questions "who" is being -Suggests that there is no fixed, core individual entity that is distinct and separate from the rest of life.
The four components of communication section (30-32) of Lasater, I. & Kinyon, J. (2014). Choosing Peace. Amherst, MA: Mediate Your Life. (OFNR)
-Observation -Feelings -Needs -Request 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)
What is loving-kindness meditation?
-One of the key ways to develop compassion for self and others in Buddhist Theravadan tradition -Buddha taught to monks as antidote to fear -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 -Begins by cultivating loving-kindness for self, then benefactor, neutral person, an enemy, and finally towards all sentient beings -Often switched in West so start with loving-kindness towards a benefactor, springboard to self -Combines words, feelings, images -Aimed at making internal changes -Goodwill versus good feelings -Can be taught to children
Definition of Mindfulness (focus on present moment and acceptance of experience)
-Paying attention to what is happening, while it's happening on purpose. -Trains the brain to continually return to the present moment being aware of whatever thoughts, emotions, sensations are arising. -Being aware of what we're aware of (meta-awareness)
What implication does the idea of interconnection (i.e. multiple causes and conditions) have for the idea of a separate, autonomous self?
-Sense of choice and agency central to our sense of being an individual, separate self -Our choice never completely separate and independent of other causes and conditions -If we are always being influenced by multiple forces, is there really "self" determination and "self" control? -Executive control center cannot be found in the brain ♣Consciousness is a dynamic and temporary pattern of neuronal activity
Two strategies recommended to caregivers to prevent 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
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
What is the typical Western view of the self (fixed entity with separate inner essence form body)?
-The self is a fixed entity with independent existence. -I-Self: cognitive constructor (thinker, doer, agent) -Me-Self: cognitive construction (product, object of thought, representation) ♣Allows people to imagine self in future/past, consider alternative behaviors, etc.
Understand the term inter-being (Our existence is the result of codependentm co-arising of countless causes and conditions
-We are the product of countless causes and conditions that have created and are creating our "self"♣Interbeing: co-dependent co-arising -It is only thought that reifies this co-dependent process as a separate "self"
How does idea of self cause suffering?
-We spend a lot of our time and energy "selfing"♣Leads to regretting or past and worrying about our future ♣Engage in self-judgement, 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 defeat 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.
Non-Violent Communication principles for listening in conflict situations
-When others criticize, or disagree with us, we usually get defensive and attack back, which escalates conflict -Another way to react is not take it personally, and try to see what is driving their behavior -Start by guessing their feelings and needs, to demonstrate you're trying to understand -When people feel understood, they usually stop attacking us and we can find more peaceful solution
Aim of loving-kindness meditation
Aimed at internal changes
2 Core Types Practices in Mindfulness Meditation
Concentration: (ex throwing a free throw) Keeping steady focus on single object. Concentration can be developed in meditation. Practices use a single focal object, like sound, breathing, body sensation, a mantra, word, etc. Open Monitoring: (ex playing basketball "looking everywhere") PURPOSE: to anchor awareness, calm and focus the mind. Allows for awareness to rest on whatever object is most salient in the moment. (sound, thought, sensation, emotion, etc.) Can easily switch from one object to another without losing mindfulness. Insight is key factor of learning to pay attention to whatever arises in the present moment.
Definition of compassion from a western perspective
Definition: The humane quality of understanding the suffering of others and wanting to do something about it Compassion means "to suffer with" in Latin, implying a feeling of connectedness in suffering
Research benefits of Mindfulness (less depression & anxiety and better attention, behavioral control and improved health)
Developed by Jon Kabat-Zinn Introduce mindfulness meditation to medical setting to treat stress and chronic pain. Improved: health outcomes- reduce chronic pain, blood pressure, risk of heart attack, boosts immune system, helps skin condition, improve sleep. Improve Mental Health Outcomes: stress, anxiety, PTSD. Associated with + outcomes like life satisfaction, emotional stability, more empathy, better relationships, etc.
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)
What is backdraft?
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 For those with history of trauma or abuse in childhood, backdraft can be strong. ♣Process unfolds more slowly, but still possible. Mindfulness practices useful for backdraft
Age, gender, cultural differences in self-compassion
Increase in self-compassion with increased age Slightly less self-compassion in women More self critical/negative thinkers Age- slight inc. in sc w/ age, teens concerned w/evaluating self worth, no lower in hs than college Gender- women have slightly less sc than men, women more self critical & tend to ruminate on negative emotions
The signs of compassion section (p. 3-4) of Keltner, D. (2004). The compassionate instinct. The Greater Good, 1, 6-9.
Past research: a particular facial expression of compassion, characterized by oblique eye-brows and a concerned gaze. This article: Touch- "a mother's caress or a friend's pat on the back—into indelible sensations as lasting as childhood smells. Certain touches can trigger the release of oxytocin, bringing feelings of warmth and pleasure."
How is the development of the sense of self typically assessed in western science?
Infancy:♣Infants nor born with sense of self ♣Requires representational ability. Symbol stands for something else (e.g. pointing). Uses language (symbols) to represent self: I, me, mine♣Sense of self in humans develops around 18 months. Other great apes have rudimentary sense of self. Assessed through mirror recognition task Childhood:♣Early Childhood. Sense of self is simple and concrete. All or none thinking about self ♣Later Childhood. Can think about self in opposite ways. More accurate self-perceptions Early Adolescence:♣Self-concept is more complex ♣Realize have "multiple selves" - act differently with different people♣Fell conflict over which selves are true or false♣Search for consistent and coherent self Late Adolescence & Adulthood: ♣Conflict over multiples selves lessens somewhat. Realize that different parts of ourselves come out in different contexts Still tend to believe that we have a core "authentic" self
Different between Mindfulness & Thought
Mindfulness: non-conceptual awareness. Direct perceptions of reality without being filtered by thoughts. Thought: does not directly reflect reality. Thought is encoded in representations, mainly language. Thought is one-step removed from reality. (Ex: Movie: Thought: invested in movie. Feeling like you are in it. Mindfulness are the surroundings and bringing you back to "it's just a movie"
Difference between Mindfulness & Self-Compassion
Mindfulness: relevant to any experience (+, - , neutral), being with things as they are Self Compassion: relevant to pain plus suffering (- emotions) Wishes sufferer free from suffering
General features of the 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
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
Early influences on self-compassion
Parental Criticism Conflict in Home Secure Attachment
Physiological underpinnings of self-criticism and self-compassion
Self-Criticism: Threat defense system (cortisol and adrenaline prepare for fight or flight) ♣Self-criticism: we are both the attacker and the attacked Self-Compassion: Mammalian care-giving system (oxytocin and opiates help us feel safe and secure) ♣Three main signals for compassion: Physical Warmth, Gentle Touch, Soothing Vocalizations Both threat defense system and care-giving system are designed to make us feel safe, we feel safe because we have fight/flight reaction and because we have warmth/protection
Common sources of Self-Esteem
Self-Esteem refers to the global evaluation of self-worth. Self Esteem was seen as to represent optimal psychological health. Linked to achievement motivation, happiness, less depression, suicidal thinking. ♣Global Self-Worth-feeling of overall value person. ♣Specific Self-Worth- perception of competence within particular domains. Looking glass self-esteem (based on social approval.) Social Compassion Self-Worth is evaluated in compassion to others. Self-Esteem Bias: most people feel that they are above average on culturally valued traits. People may derive self-esteem from superiority Narcissism & Self-Entitled Generation Me: (self-esteem movement in schools has led to epidemic of narcissism. Bully driven by quest for high self-esteem.
Relationship between pain, resistance, and suffering
Suffering = Pain X Resistance What we resist, persists. (mosquitos movie) Resistance naturally arises as a result of the threat defense system. When we are threatened, we engage in fight, flight, or freeze.
The clinical practice and summary section (p. 866) in Germer, C. K., & Neff, K. D. (2013). Self‐compassion in clinical practice. Journal Of Clinical Psychology, 69(8), 856-867.
The MSC program is a structured 8-week group training in mindfulness and self-compassion. It contains two core meditations, nine other meditations, and 18 informal self-compassion practices, along with the rationale for those exercises. The MSC program is a hybrid between a clinical and a nonclinical training program, and participants are drawn from both populations. MSC is more like a seminar than group therapy insofar as members are asked to focus on learning new habits The focus is on how participants relate to distress, not the narrative of the issue. At the outset, most MSC participants feel ambivalent about self-compassion because they sense that it will make them vulnerable and open old wounds. This is indeed the case, but MSC provides tools for responding to whatever arises from a position of strength. Men, in particular, seem to worry that self-compassion will diminish their capacity to deal with adversity. Women generally appreciate how self compassion addresses the human need for care, comfort, and soothing.MSC participants are encouraged to practice mindful self-compassion throughout the week for a minimum of 40 minutes per day. Self-compassion training may be considered "portable therapy" and to provide strength between sessions
Role of MBSR in increasing self-compassion
They found that the intervention produced significant decreases in body dissatisfaction, body shame, and contingent self-worth based on appearance, as well as increases in self-compassion and body appreciation
Three main systems targeted by Compassion Focused Therapy
Threat / Defense Drive / Inceptive Safety / Soothing
Default Mode Network
Why the mind wanders. When the mind is at rest = higher activity. (3 main things: 1. generates sense of self. 2. Projects "self" into the past and future. 3. Looks for problems.) The mind has negativity bias --> leads to depression, rumination, worry and regret.
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
Empathetic Concern & Empathetic Distress
♣Empathetic concern is an other-oriented emotion congruent with the perceived welfare of someone in need -Caring about the suffering of another and desiring their wellbeing -Empathy along doesn't imply empathetic concern ♣Empathetic distress is a self-focused reaction of discomfort caused by resonating with another's pain -May lead to the avoidance of others who are suffering
Three components of self-compassion
♣Kindness: Treating self with understanding rather than harsh judgement. Actively soothing and comforting ourselves. Desire to alleviate suffering (any pain or emotional discomfort - large or small) ♣Common Humanity: seeing own experience as a 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.
Altruism
♣Voluntary, intentional observable behavior benefiting another ♣Not performed for egoistic or self-interested purposes ♣Not clear if compassion requires altruism ♣Is altruistic instinct in-born?