Thursday, 20 November 2014

Mindfulness technique



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Mindfulness  technique



Mindfulness is one of the Third-Wave Therapies (Acceptance and Commitment Therapy-ACT, Dialetical Behaviour Therapy-DBT, and Mindfuness-based Cognitive Therapy-MBCT) (Prochaska & Norcross, 2014). It is a therapeutic practice which started with Aaron Beck (1921), the pioneer of Cognitive Therapy (CBT) (Prochaska & Norcross, 2014). In late 1970 Jon Kabat- Zinn developed the stress reduction technique based on mindfulness (MBSR) which was initially applied in the treatment of chronic pain (Kabat- Zinn, 2003, pp.145 -146).

This technique builds on paying attention in the present moment, without making judgment (Kabat- Zinn, 2003, pp.145 -146).

The Mindfulness Based Cognitive Therapy (MBCT) is a combination of elements of MBSR approaches to cognitive psychology and cognitive-behavioral therapy which initially focused on prevent relapse of treatment of major depressive disorder
(Prochaska & Norcross, 2014).

Currently these therapies have been applied to treat a variety of physical and psychological disorders including depression, anxiety, psychosis, addiction, symptoms of physical pain and as a way to promote self-awareness and personal growth
(Prochaska & Norcross, 2014).

The effectiveness of these interventions have been studied in a variety of populations, including people with cancer diagnoses, anxiety, depression, chronic pain, heart disease and other stress-related disorders
(Prochaska & Norcross, 2014).
   

      Mindfulness  
        exercises:

Choose a moment of your day or an activity and consciously pay attention to the present moment, physical place, feelings and emotions (here and now) without judgment. Focus on all  sensations that this process involves such as food taste, texture, sounds around you... and all your reactions to those sensations. Whenever your mind wanders, direct your attention back to what you were doing.

You can apply this technique for a few minutes how many times a day you wish, or make a time once a day for a few minutes to simply pay attention to your breathing, or when taking a shower, brushing your teeth, taking a meal, washing dishes, working out, walking, etc.


 
Mrs Glaucia Barbosa,
PACFA Reg. Provisional 25212 
MCouns, MQCA(Clinical)  

ABN: 19 476 932 954
Mindfulness 
Youtube Video:

References:

Kabat-Zinn, J. (2003). Mindfulness-Based Interventions in Context: Past, Present, and Future. Clinical Psychology: Science and Practice, 10, 144-156.

Kaviani, H., Javaheri, F., & Hatami, N. (2011). Mindfulness-based Cognitive Therapy (MBCT) Reduces Depression and Anxiety Induced by Real Stressful Setting in Non-clinical Population. International Journal of Psychology and Psychological Therapy. Vol 11 (2) pp. 285-296. University of Bedfordshire, Luton, UK. Tehran University of Medical Sciences, Tehran, Iran.


Prochaska, J. O, Norcross, J. C. (2014). Systems of psychotherapy: A transtheoretical analysis. Belmont, CA: Brooks/Cole Cengage Learning.












Técnica Mindfulness 



Mindfulness e' uma das therapias de terceira onda (Acceptance and Commitment Therapy-ACT, Dialetical Behaviour Therapy-DBT, e Mindfuness-based Cognitive Therapy-MBCT) (Prochaska & Norcross, 2014). Ela e'uma pratica terápica que comecou com Aaron Beck (1921), o pioneiro da Therapia Cognitiva Comportamental(TCC) (Prochaska & Norcross, 2014). No final de 1970 Jon Kabat- Zinn desenvolveu a técnica de redução de stress baseada em mindfulness (MBSR)a qual foi inicialmente aplicada no tratamento de dor cronica (Kabat- Zinn, 2003, pp.145 -146).

Esta técnica basea-se em prestar atenção no momento presente, e sem emitir julgamento (Kabat- Zinn, 2003, pp.145 -146).

A terapia cognitiva baseada em mindfulness (MBCT) é a combinação dos elementos de MBSR com abordagens da psicologia cognitiva e terapia cognitivo-comportamental a qual inicialmente se concentrou no tratamento da depressão maior (Prochaska & Norcross, 2014).

Atualmente estas terapias tem sido aplicadas no tratamento de uma variedade de distúrbios físicos e psicológicos incluindo depressão, ansiedade, psicoses, dependência, sintomas de dor física e como forma de promover a auto-consciência e crescimento pessoal
(Prochaska & Norcross, 2014).

A eficácia destas intervenções têm sido estudadas em uma variedade de populações, incluindo pessoas com diagnósticos de câncer, ansiedade, depressão, dor crônica, cardiopatias, e outros transtornos relacionados ao estresse (Prochaska & Norcross, 2014).

         Como praticar
        Mindfulness

Escolha um momento de seu dia ou uma atividade e conscientemente preste atenção no momento presente, lugar físico, sentimentos e emo
ções (aqui, agora) e sem julgamentos. Concentre-se em todas as sensações que este processo envolve, o sabor da comida, a textura, os sons... e todas as suas reações à essas sensações. Sempre que a sua mente se distrair, direcione novamente a atenção para o que estava fazendo.

Você pode aplicar esta técnica por alguns minutos, quantas vezes ao dia você desejar, ou reservar um horario uma vez ao dia para simplesmente prestar atenção a sua respiração, ou quando estiver tomando banho, escovando os dentes, fazendo uma refeição, lavando a louça, fazendo ginástica, caminhando, etc.



Mrs Glaucia Barbosa,
PACFA Reg. Provisional 25212 
MCouns, MQCA(Clinical)  
ABN: 19 476 932 954



Mindfulness 
Youtube Video:


Referências:

Kabat-Zinn, J. (2003). Mindfulness-Based Interventions in Context: Past, Present, and Future. Clinical Psychology: Science and Practice, 10, 144–156.

Kaviani, H., Javaheri, F., & Hatami, N.(2011). Mindfulness-based Cognitive Therapy (MBCT) Reduces Depression and Anxiety Induced by Real Stressful Setting in Non-clinical Population. International Journal of Psychology and Psychological Therapy. Vol 11(2) pp. 285-296. University of Bedfordshire, Luton, UK. Tehran University of Medical Sciences, Tehran, Iran.

Prochaska, J. O, Norcross, J. C. (2014). Systems of psychotherapy: A transtheoretical analysis. Belmont, CA: Brooks/Cole Cengage Learning.












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