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Mindfulness across the life span summary (2024) - All lectures, documentaries and readings
Summary of all the lectures (6), documentaries and required readings of Mindfulness across the life span. Written in English.
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Mindfulness across the lifespanWeek 1
Lecture 1: What is Mindfulness?
Mindfulness: Paying attention in a particular way: on purpose, in the present moment, and
non judgmentally
Keywords: Describing, non-reactivity, observing, non-judging, acting with awareness
Being mode (BM) vs doing mode (DM)
You can see mindfulness as a trait, state and practice
Qualities that help cultivating mindfulness:
● Non-judging
● Patience
● Beginner’s mind
● Trust
● Non-striving
● Acceptance
● Letting go
Mindfulness-Based Programs (MBPs) & Mindfulness-Based Interventions (MBIs):
● Psychoeducation
● Experiential learning
● Inquiry
● Group training
Cognitive behavioural therapy (CBT) versus Mindfulness training (MFT):
CBT:
● Evaluation of thoughts and attempts to change them
● Clear goal (for example changing behaviour)
● CBT therapists are not expected to engage in regular practice
MFT:
● Observation of thoughts, no evaluation, letting them pass
● No specific goal, non striving, non-judging
● MFT teachers are expected to engage in their own regular mindfulness practice
Mindfulness-based stress reduction (MBSR): Therapy through meditation and
mindfulness designed for stress management.
Since late 1970’s by Kabat-Zinn, a professor of medicine
Designed for populations with a wide range of problems, mainly physical: more generic
application for stress (chronic pain, MS, cancer etc.)
,Mindfulness-based cognitive therapy (MBCT): Combines mindfulness/MBSR and
cognitive behavioural therapy/mental health care
Came after MSBR, specifically for depression and a greater emphasis on psychological
aspects of experience.
TAU (treatment as usual) versus TAU + MBCT:
● A year after TAU, 60% would relapse into depression, TAU + MBCT is 37%
● MBCT effective with patients with 3 or more episodes of depression, but/less for this
with 2 or less episodes -> Different type of depressions, 3 or more episodes had
autonomous (from within) depression, 2 or less episodes had more reactive
depression (reaction to event)
MBCT versus antidepressants:
425 participants with diagnosis of recurrent major depression with the goal of no to little
relapse: everyone on antidepressant medication.
2 groups: MBCT + discontinue of antidepressant medication & maintenance of
antidepressant medication (m-ADM)
Results: MBCT 44% relapse after 1 year, m-ADM 47% relapse after 1 year
Conclusion:MBCT as effective as medication
How does/MBCT work?
Potential mediators:
● Mindfulness
● Decentering
● Self-compassion
Limitations in mindfulness studies:
● No control group
● TAU as a comparison group has a lot of variety of treatments
● Small sample sizes
● Overrepresentation of publications of positive results
● Treatment integrity not always described
Mark Williams Documentary
Mindfulness comes from the word ‘Sati’, emphasizing present-moment awareness. It helps
mental health and emotional regulation through meditation. It spread through early Buddhist
teachings.
Sometimes we’re out of touch with things: we rush everywhere without knowing where we’re
going or do things without fully being present: With mindfulness and meditation we can
calmly abide with the present moment.
More modern practices of mindfulness like John Kabat-Zinn started developing. Kabat-Zinn
adapted meditation for chronic pain relief, proving its effectiveness. Because
, antidepressants only work as long as you’re taking them, Kabat-Zinn’s principles were
adapted into cognitive therapy: Mindfulness-Based Cognitive Therapy (MBCT)
Mindfulness extended beyond clinical settings, helping children in school and parents
dealing with stress: anyone can use and profit from mindfulness.
Mindfulness enhances brain activity and emotional regulation, by practicing this you can
experience significant changes in how your brain responds to stress and emotion, bettering
your mental health.
It also helps navigate life’s chaos: your mind is busy making associations links all the time,
making us overthink. Awareness of automatic associations between thoughts and feelings
can create better responses: thoughtfully instead of impulsively.
There’s interconnectedness between thoughts, feelings, bodily sensations and
behaviour.
Incorporating mindfulness into daily activities can enhance our overall well-being and
awareness. Setting small, achievable goals supports consistent mindfulness practice.
Article 1: Kuyken et al. (2015): Effectiveness and cost-effectiveness of
mindfulness-based cognitive therapy (MBCT) versus maintenance antidepressant
treatment in the prevention of depressive relapse or recurrence
Without treatment, depression typically has a high risk of repeated depression relapses:
maintenance antidepressants are the go-to treatment.
Mindfulness-based cognitive therapy (MBCT) was developed as a psychosocial
intervention for teaching people with recurrent depression the skills to stay well in the long
term.
Randomised controlled trial with 3 or more previous major depressive episodes on
maintenance antidepressants in the UK, randomly assigned to either MBCT-TS or
maintenance antidepressants over 24 months.
Findings:
● No difference of the time to relapse between MBCT-TS or maintenance
antidepressants: 46% in the MBCT-TS group and 49% in the maintenance
antidepressant group.
● No evidence that MBCT-TS is superior to maintenance antidepressant treatment
● MBCT-TS did reduce the risk of relapse for participants with high severity of reported
child abuse (59%), while low severity of reported child abuse was 35%
● MBCT-TS was not more cost-effective than maintenance antidepressants.
Limitations:
● Sample consisted of group of people that were willing to try both treatments
● No control-group
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