Mindfulness based therapy
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Transcript of Mindfulness based therapy
Mindfullness Based
Therapy
August, 27th 2012 – Project ADVANCE
Stress and DepressionStress can often times lead to depressive and/or anxious states
Examples:
Exams, midterms
Financial matter
Grades
Workload
New environment
Living away from home
The prevalence of depression among post-secondary students in Canada
7% of men and 14% of women in their first year met the criteria for MDD.
13% of men and 19% of women met the criteria for a Major Anxiety Disorder.
cjc-rcc.ucalgary.ca/cjc/index.php/rcc/article/download/291/633
Signs of …
Depression
sad, despairing mood
changes in appetite and weight
sleep problems
loss of interest in work, hobbies, people or sex
Many more….
Anxiety
Persistent state of apprehension
Catastrophic thinking
Irritability or edginess
Restlessness and sleeping issue
Intense and sudden feelings of panic
Fear of losing control or going crazy
Exhaustion Funnel
Try to Guess….What is Mindfulness?
Mindfulness is…The awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to things as they are.
Paying attention to what?
Anything but especially those aspects of life that we take for granted or ignore.
Why does it help?
It it the opposite of ruminative thinking that makes low moods persist and return.
To be mindful is to…
Become aware of:
Yourself
Your body
Your thoughts
Your environment
And the interaction they all play together!!
By becoming mindful, you will…
Become aware of yourself and your environment
Live in the present moment
View thoughts as passing mental events
Turn off the autopilot
Experience things directly
Approaching instead avoiding
How to become mindful…
STOP and take a second to breath
LOOK around you
ANALYZE your environment as if it was completely new
LISTEN to the sounds around you
BREATH and listen and pay close attention to your breathing patterns
Also, become aware of your routine activities (e.g. taking the bus, washing the dishes, eating etc.)
Some steps of Mindfulness Based Therapy:
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• Body Scan
• Mindfulness of Breathing
• Mindfulness of Thoughts and Sounds
What is Body Scan…
Lying down meditation …approx. 30 minutes
Daily practice
Guides us in paying attention, directly and systematically, to each part of the body
We become more interested, intimate, and ware of our body in the present moment
Use breathing to carry awareness to each part of your body.
Sensory experience
What is Mindfulness of Breathing…
Lying down or sitting position
Foundation of meditation
Must learn to focus, and refocus on your breath
Allows you to experience the movement of your body in the present moment
During this time Lots of wandering thoughts…Its OK!!
Must learn to become aware of these wandering thoughts and pull yourself back into concentration mode
What is Mindfulness of Thoughts and Sound…Must realize that thoughts are not facts
Must realize that thoughts are temporary, not permanent
First step: Focus your awareness to shift from bodily sensations to hearing
Become receptive to sounds around you
Do not try to find their meaning but rather their qualities (e.g. pitch, timbre, duration)
What is Mindfulness of Thoughts and Sound…If your mind drifts away, acknowledge it and bring yourself back to your awareness state.
Once you have become aware of the sounds around you and do not experience them as distractions anymore, you go on to the next step.
Let your thoughts take the center stage.
Let your thoughts come and go through your mind
What is Mindfulness of Thoughts and Sound…
Become aware of when they appear, how long they last, and when they leave your mind.
No thoughts is to be considered negative or positive…just welcome all of them.
See your thoughts as moving clouds… do not try to hold on to them or make them disappear.
If some thoughts bring high emotional charge, take mental notes of their intensity but once again…..let them be!
Physical Barometer
Become aware of your body sensations when you are stressed or anxious.
Note the parts of your body that experience these sensations.
First Pay attention to your torso and abdomen
Most sensitive to stress!!!!
The tune in to it and compare your body sensations
Stress vs. Relax
If you are physical stressed, according to your physical barometer Take time to BREATHHH!!!!!