Mindfulness- Marcio Guzman, Ph.D
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Transcript of Mindfulness- Marcio Guzman, Ph.D
Mindfulness Approaches for the Treatment of Anxiety disorders
Marcio Guzman, Psy.D.Castlewood Treatment Center
Time
• “Time is what keeps the light from reaching us. There is no greater obstacle to God than time…” --M. Eckhart
• “The secret of health for mind and body is to not mourn for the past, nor worry about the future but to live in the present moment wisely and earnestly.”
• --Buddha
• “Past and future veil God from our sight…” --Rumi
Differentiating Anxiety and Fear
• Anxiety is a response to the mind wondering into the past or the future.
• Fear is a response to a clear and present threat/danger.
Anxiety
• Anxiety is not a random process. It has a pattern and structure (like all other emotions).
• It is produced by two events1. Thought structures2. Emotional energy
Conceptualizing Anxiety Disorders
• Products of not being attuned/connected to the present moment.
• Anxiety is maintained by having one foot in the past and/or the other in the future, which then leads to a myriad of avoidance strategies.
• Consequences involve debilitating and incessant mind noise (worrying, obsessing, planning, JUDGING, etc) decrease in QOL
Avoidance Strategies
• Choosing to avoid people, places, and activities that activate fear.
• Subtle changes in behavior that are sometimes disguised as preferences.
• Going through the motions automatically/disconnected.
• Making small choices and compromises to reduce distress w/o awareness of consequences.
Anxiety and Presence
• The individual is no longer present for himself/herself.– Disconnection from the body (existence is dominated by
the mind)– Misinterpretation of body sensations (when connected)– Consequences?
• The individual is no longer present for others.– “the greatest gift a human being can give to another is
being fully present for them…” –T.N. Hahn
– Consequences?
What Is Mindfulness?
• It’s the moment to moment non-judgmental awareness that is cultivated by paying attention. ---J.K. Zinn
• http://www.youtube.com/watch?v=gWaK2mI_rZw&feature=related
• Discernment through paying attention. • Its about paying attention on purpose.• Attending leads to awareness– Awareness leads to clarity– Clarity leads to less emotional reactivity…– Thoughts?
Research has shown that Mindfulness…
• Decreases:– Anxiety– Insomnia– Substance use– Urges to smoke– Relapse into depression– Chronic pain
Research has also shown that…
• Mindfulness improves:– Quality of life– Relationship satisfaction and closeness– Sexual functioning– Attention– Immune system functioning– Skin clearing in psoriasis
Conceptualizing Mindfulness
• Mindfulness is:– Open awareness– Non-judgmental curiosity – Being in the here and now– A Way of being– Connection with Interoception and Proprioception– Promotes compassion and kindness
Conceptualizing Mindfulness
• Mindfulness is not:– Avoidance– Suppression of emotional experience or behavior– Distraction – Rumination (on + or -)– Cognitive reframing/restructuring of emotion– Thinking– A technique
Mindfulness does not mean
• Don’t plan anymore
• Don’t think anymore
• Don’t do anymore
• Don’t judge anymore
Mechanism of Action
• De-centering/Dis-identifying: witnessing that the contents of mind (thoughts, emotions, events, images. memories, sensations) are events that are happening but are not “me.”
• Developing attentional focus: cultivating the ability
to place and maintain attention.
• Resting in awareness/befriending silence and stillness.
Mechanism of Action
• Emotional regulation is a byproduct because it (mindfulness) increases the gap between action and reaction.
• It slows things down.• Changes self-view: arises inevitably with the
practice.• Negative self focus (rumination) is decreased.
Forms of Self-Processing
• Analytic/Narrative Self (saturated with judgment)– Past/Future oriented – Fixed Self Concept (rigid and arbitrary)– Rumination (preoccupied)
Forms of Self Processing
• Experiential Self– Present moment focused– Continuously changing the experience of self
(seeing self as context)– Reduced over-generalized memory, anxiety, and
depression – Mindfulness studies have shown a shift from
analytic to experiential self.
Mindfulness
• labeling>judgment>preference>resistance> conflict>emotion>behavior>>>
-where in the chain would you apply mindfulness?
• Paying attention to an urge to avoid discomfort can break the cycle of fear -> avoidance -> temporary relief -> restricted life -> low QOL
• The practice does not have to be formal meditation but how you live your life moment to moment… difficult due to conditioning. (Thoughts?)
Mindfulness Skills
• Awareness practice• Self-Compassion• Present moment • Beginner’s Mind• Accepting things as they are (non-resistance)• Exercising the muscle of attention• “…attention is the key to transformation.” – ET
Mindful Practices that must be practiced “when not needed”
• Mindful breathing• Body scan (sensations, proprioception,
interoception)• Mindful eating• Shifting attention from sense to sense• Combining sensory awareness• Compassion practice• Meaningful pauses*
Awareness vs. Thinking
• Thinking requires awareness.
• Awareness does not require thought.
• Thought exists within the construct of awareness.
• Thoughts?
Most common complaints
• I’m not good at this• When I try to practice I become more anxious,
sad, etc (increased emotional awareness)• Nothing happens…• This is too hard!• Can’t remember to do it
Mindfulness Meditation
• Much ongoing research with brain imaging looking at the effects of contemplative practices on brain functioning and plasticity.
• Associated with changes in neural bases of-attention regulation of emotion.
• Discernment from conceptual to experiential self.
Resources
• Center for Mindfulness at U of Massachusetts• Mindful Awareness Research Center UCLA • Mind & Life Institute• Authors: Jon K. Zinn, Thich N. Hahn, E. Tolle,. C. Huber• Books: “Present Perfect” (P. Somov), “Calming Your
Anxious Mind” (J. Brantly), “The Mindfulness and Acceptance Workbook for Anxiety” (Forsyth & Eifert), “The Mindful Way Through Anxiety” (Orsillo & Roemer)