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=== History ===
=== History ===
The concept of [[mindfulness]] and self-compassion has been around for over 2500 years, and is rooted in Eastern traditional [[Buddhism|Buddhist]] philosophy and Buddhist meditation<ref>Cigolla, F., & Brown, D. (2011). A way of being: Bringing mindfulness into individual therapy. ''Psychotherapy Research'', ''21''(6), 709-721. doi:10.1080/10503307.2011.613076</ref><ref name=":0">{{Cite journal|title = A Pilot Study and Randomized Controlled Trial of the Mindful Self-Compassion Program|url = http://doi.wiley.com/10.1002/jclp.21923|journal = Journal of Clinical Psychology|date = 2012-01-01|volume = 69|issue = 1|doi = 10.1002/jclp.21923|first = Kristin D.|last = Neff|first2 = Christopher K.|last2 = Germer}}</ref>. In Buddhist philosophy, mindfulness and compassion is considered to be two wings of one bird, with each concept overlapping one another but producing benefits for wellbeing<ref name=":0" />. The word Mindfulness is the English translation of the word Vipassan, which a combination of two words Vi, meaning in a special way and Passana, to observe, hence implying to observe in a special way<ref>Nehra, D. K., Nehra, S., & Dogra, R. (2012). Positive psychological functioning with mindfulness based stress reduction (MBSR) program. ''Biopsychosocial issues in positive health. Delhi: Global Vision Publishing House''. from http:// globalvisionpub.com/globaljournalmanager/pdf/1389680520.pdf</ref>. [[Compassion]] (karunaa) can be defined as an emotion that elicits the wanting to be free from suffering<ref>{{Cite journal|title = Loving-kindness and compassion meditation: Potential for psychological interventions|url = http://linkinghub.elsevier.com/retrieve/pii/S0272735811001115|journal = Clinical Psychology Review|date = 2011-01-01|pmc = 3176989|pmid = 21840289|volume = 31|issue = 7|doi = 10.1016/j.cpr.2011.07.003|first = Stefan G.|last = Hofmann|first2 = Paul|last2 = Grossman|first3 = Devon E.|last3 = Hinton}}</ref>.Mindfulness in the context of self-compassion comprises of acknowledging one's painful experiences in a balanced way that neither ignores, or ruminates on the disliked characteristics of oneself or life. According the Neff it is essential to be mindful of one’s own personal suffering in order to extend compassion towards one’s self. However it is essential to pay attention to self suffering in a  grounded way in order to avoid “over-identification”<ref name=":0" />. Mindfulness tends to focus on the internal experience such as sensation, emotion and thoughts rather than focusing on the experiencer. Self-compassion focuses on soothing and comforting the self when faced with distressing experiences<ref name=":0" />. Self-compassion is composed of three components; self kindness verses self-judgement, a sense of common humanity versus isolation and mindfulness versus over-identification when confronting painful though and emotions<ref name=":0" />.
The concept of [[mindfulness]] and self-compassion has been around for over 2500 years, and is rooted in Eastern traditional [[Buddhism|Buddhist]] philosophy and Buddhist meditation<ref>Cigolla, F., & Brown, D. (2011). A way of being: Bringing mindfulness into individual therapy. ''Psychotherapy Research'', ''21''(6), 709-721. doi:10.1080/10503307.2011.613076</ref><ref name=":0">{{Cite journal|title = A Pilot Study and Randomized Controlled Trial of the Mindful Self-Compassion Program|url = http://doi.wiley.com/10.1002/jclp.21923|journal = Journal of Clinical Psychology|date = 2012-01-01|volume = 69|issue = 1|doi = 10.1002/jclp.21923|first = Kristin D.|last = Neff|first2 = Christopher K.|last2 = Germer}}</ref>. In Buddhist philosophy, mindfulness and compassion is considered to be two wings of one bird, with each concept overlapping one another but producing benefits for wellbeing<ref name=":0" />. The word Mindfulness is the English translation of the word Vipassan, which a combination of two words Vi, meaning in a special way and Passana, to observe, hence implying to observe in a special way<ref>Nehra, D. K., Nehra, S., & Dogra, R. (2012). Positive psychological functioning with mindfulness based stress reduction (MBSR) program. ''Biopsychosocial issues in positive health. Delhi: Global Vision Publishing House''. from http:// globalvisionpub.com/globaljournalmanager/pdf/1389680520.pdf</ref>. [[Compassion]] (karunaa) can be defined as an emotion that elicits the wanting to be free from suffering<ref>{{Cite journal|title = Loving-kindness and compassion meditation: Potential for psychological interventions|url = http://linkinghub.elsevier.com/retrieve/pii/S0272735811001115|journal = Clinical Psychology Review|date = 2011-01-01|pmc = 3176989|pmid = 21840289|volume = 31|issue = 7|doi = 10.1016/j.cpr.2011.07.003|first = Stefan G.|last = Hofmann|first2 = Paul|last2 = Grossman|first3 = Devon E.|last3 = Hinton}}</ref>.Mindfulness in the context of self-compassion comprises of acknowledging one's painful experiences in a balanced way that neither ignores, or ruminates on the disliked characteristics of oneself or life. According the Neff (2012) it is essential to be mindful of one’s own personal suffering in order to extend compassion towards one’s self. However it is essential to pay attention to self suffering in a  grounded way in order to avoid “over-identification”<ref name=":0" />. Mindfulness tends to focus on the internal experience such as sensation, emotion and thoughts rather than focusing on the experiencer. Self-compassion focuses on soothing and comforting the self when faced with distressing experiences<ref name=":0" />. Self-compassion is composed of three components; self kindness verses self-judgement, a sense of common humanity versus isolation and mindfulness versus over-identification when confronting painful though and emotions<ref name=":0" />.


=== Self-Compassion Mindfulness-Based Stress Reduction ===
=== Self-Compassion Mindfulness-Based Stress Reduction ===

Revision as of 09:40, 13 August 2015

Mindful Self-Compassion

History

The concept of mindfulness and self-compassion has been around for over 2500 years, and is rooted in Eastern traditional Buddhist philosophy and Buddhist meditation[1][2]. In Buddhist philosophy, mindfulness and compassion is considered to be two wings of one bird, with each concept overlapping one another but producing benefits for wellbeing[2]. The word Mindfulness is the English translation of the word Vipassan, which a combination of two words Vi, meaning in a special way and Passana, to observe, hence implying to observe in a special way[3]. Compassion (karunaa) can be defined as an emotion that elicits the wanting to be free from suffering[4].Mindfulness in the context of self-compassion comprises of acknowledging one's painful experiences in a balanced way that neither ignores, or ruminates on the disliked characteristics of oneself or life. According the Neff (2012) it is essential to be mindful of one’s own personal suffering in order to extend compassion towards one’s self. However it is essential to pay attention to self suffering in a  grounded way in order to avoid “over-identification”[2]. Mindfulness tends to focus on the internal experience such as sensation, emotion and thoughts rather than focusing on the experiencer. Self-compassion focuses on soothing and comforting the self when faced with distressing experiences[2]. Self-compassion is composed of three components; self kindness verses self-judgement, a sense of common humanity versus isolation and mindfulness versus over-identification when confronting painful though and emotions[2].

Self-Compassion Mindfulness-Based Stress Reduction

Mindfulness-based stress reduction (MBSR), developed by Dr. Jon Kabat-Zinn is a structured group program that uses mindfulness meditation to relieve suffering associated with physical, psychosomatic and psychiatric disorders[5]. Mindfulness-based stress reduction therapy seeks to increase the capacity for mindfulness, by reducing the need for self-focused thoughts and emotions that can lead to poor mental health[5]. The exercise of mindfulness-based stress reduction therapy brings together the elements of meditation and yoga, greater awareness of the unity of mind and body, as well as the ways that the unconscious thoughts, feelings, and behaviors can undermine emotional, physical, and spiritual health[6]. Clinical research from the past 25 years has found that MBSR is efficacious in reducing distress and enhancing individual well-being[5]. Self-Compassion can play a critical role in mindfulness-based cognitive therapy interventions[7]. In the study Shapiro et al. (2005) found that health care professionals who underwent a MBSR program reported significantly increased self-compassion and reduced stress levels compared to the waitlist control group. It was also reported that the increase of self-compassion appeared to reduce stress associated with the program[7].

Self-Compassion Mindfulness-Based Cognitive Therapy

Mindfulness-based cognitive therapy (MBCT) is an intervention therapy that combines meditation practices, psycho-education and cognitive behavioural strategies to prevent the relapse or recurrence of major depression[8]. MBCT teaches individuals how to observe their thoughts and feelings by focusing their attention on natural objects, such as breathing and bodily sensations. Individuals are taught how to achieve awareness while holding an attitude of non-judgemental acceptance[9]. Within MBCT, mindfulness skills are taught in order to recognize distressing thoughts and feelings, to be aware of these experiences, and utilize acceptance and self-compassion to break up associative networks that may causes a relapse. Self-compassion in response to negative thoughts and feelings is an adaptive process, which validates it as a key learning skill in MBCT[10]. Self-compassion has been found to be a key mechanism in the effectiveness of mindfulness-based interventions such as mindfulness-based cognitive therapy (MBCT)[7]. Kuyken et al. (2010) compared the effect of MBCT with maintenance antidepressants on relapse in depressive symptoms[7]. They found that mindfulness and self-compassion were increased after MBCT was introduced. They also found that MBCT reduced the connection of cognitive reactivity and depressive relapse, and that the increased self-compassion helped mediate this association[7].

Mindful Self-Compassion Therapy

Mindful Self-Compassion (MSC) therapy is a hybrid therapy comprising of self-compassion and mindfulness practices[2]. The term mindful is referred to in the MSC program as the basic mindfulness skills which is turning toward painful thoughts and emotions and seeing them as they are without suppression or avoidance which is crucial to the development of self-compassion[2]. The MSC program however focuses more on self-compassion and sees mindfulness as a secondary emphasis[2]. MSC teaches both formal (meditation) and informal (daily life) self-compassion practices. In addition there are homework MSC assignments that teaches participants to be kinder to themselves[2]. The goal of MSC therapy is to provide participants with a variety of tools to increase self-compassion which they can then intern integrate into their lives[2]. A study conducted by Neff and Germer (2012) found that compared with the control group, MSC intervention participants reported significantly larger increases in self-compassion, mindfulness, and wellbeing these gains were maintained for 6 months after the initial intervention[2].

Compassion-focused Therapy

Paul Gilbert (2009) developed Compassion-focused therapy (CFT) that teaches clients that, due to how our brains have evolved, anxiety, anger and depression are natural experiences that are occur through no fault of our own[11][12]. Patients are trained to change maladaptive thought patterns such as "I'm unlovable" and provide alternative self-staments " know for sure that some people love me"[2]. The goal of CFT is to help patients develop a sense of warmth and emotional responsiveness to oneself[2]. This is achieved through a variety of exercises including visualization, cultivating self-kindest through language by engaging in self-compassionate behaviours and habits[2]. In CFT Self-Compassion is utilized through thoughts, images, and attention which is needed to stimulate and develop the contentment, sooth and safeness system[12].

Self Compassion Mindfulness Skills in Dialectical Behaviour Therapy

Dialectical Behaviour Therapy (DBT), is a derivative of cognitive behavior therapy that incorporates Eastern meditative practice[13]. DBT is based on a dialectical world view that incorporates the balance and integration of opposing beliefs, particularly in acceptance and change. We accept ourselves as good enough, and we recognize the need for all of us to change and grow[13]. Unlike MBCT and MBSR therapies Dialectical Behaviour Therapy does not use meditation but less formal exercises, such as individual therapy sessions and group skill sessions[14]. In general DBT last for approximately a year where participants will engage in weekly individual skill therapy sessions and group skill sessions[14]. The skills therapy sessions include four segments; core mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance skills[14]. Dialectical behaviour therapist recommend developing self-compassion. The basic premise of using self-compassion therapies in DBT is to cultivate a compassionate mind state, defined by feelings of warmth, safety, presence and interconnectedness that can in turn relieve emotional dysregulation[15].


Acceptance and Commitment Therapy utilizes behaviour change process, mindfulness and acceptance process. ACT, involves non-judgmental awareness and openness to cognitive sensation an emotional experiences[14]. It also promotes exposure to previously avoided situations that have caused anxiety in order to promote acceptance. The avoidant behaviour is treated by having clients observing their thoughts and accepting that their thoughts are not necessarily harmful[14]. In general ACT strategies are customized to fit each participant so they obtain psycho-education, problem solving skills and psychological flexibility. Mindfulness and acceptance exercises skills facilitates the behavioural changes necessary for its user to purse a life that they feel is vital and meaningful[14]. Various sources have indicated that acceptance and commitment therapy overlaps with Neff's conceptualization of self compassion particularly the ACT’s Relational Frame Theory. The basic theories and concepts underlining ACT, may be relevant and have shown to be parallels and hold similarities found in self-compassion[16] The first is ACT perspective and Neff’s concept of self-kindness are both linked to self-acceptance. Acceptance of one’s painful experiences and hurt is a related to kindness to one’s self[16]. Second Neff's conceptualization of self-compassion and ACT both emphasize mindfulness, which is practiced ACT through the concepts of defusion, acceptance, contact with the present moment and the self as a context. Defusion is also used in self-compassion as a means of allowing self-criticisms to pass through the mind with believing, proving them wrong or engaging stance to make these thoughts workable[16]. In a study conducted by Yadavaia, Hayes & Vilardaga, 2014 test the efficacy of an ACT approach to self-compassion as compared to a waitlist control, the study showed that ACT interventions led to a large increase in self-compassion and psychopathology compared to the waitlist control at post-treatment and two months post intervention[16].

  1. ^ Cigolla, F., & Brown, D. (2011). A way of being: Bringing mindfulness into individual therapy. Psychotherapy Research, 21(6), 709-721. doi:10.1080/10503307.2011.613076
  2. ^ a b c d e f g h i j k l m n Neff, Kristin D.; Germer, Christopher K. (2012-01-01). "A Pilot Study and Randomized Controlled Trial of the Mindful Self-Compassion Program". Journal of Clinical Psychology. 69 (1). doi:10.1002/jclp.21923.
  3. ^ Nehra, D. K., Nehra, S., & Dogra, R. (2012). Positive psychological functioning with mindfulness based stress reduction (MBSR) program. Biopsychosocial issues in positive health. Delhi: Global Vision Publishing House. from http:// globalvisionpub.com/globaljournalmanager/pdf/1389680520.pdf
  4. ^ Hofmann, Stefan G.; Grossman, Paul; Hinton, Devon E. (2011-01-01). "Loving-kindness and compassion meditation: Potential for psychological interventions". Clinical Psychology Review. 31 (7). doi:10.1016/j.cpr.2011.07.003. PMC 3176989. PMID 21840289.
  5. ^ a b c Shapiro, Shauna L.; Brown, Kirk Warren; Biegel, Gina M. (2007-01-01). "Teaching self-care to caregivers: Effects of mindfulness-based stress reduction on the mental health of therapists in training". Training and Education in Professional Psychology. 1 (2). doi:10.1037/1931-3918.1.2.105.
  6. ^ Mindfullivingprograms.com,. (2015). Mindfulness Based Stress Reduction. Retrieved 2 August 2015, from http://www.mindfullivingprograms.com/whatMBSR.php
  7. ^ a b c d e Germer, Christopher K.; Neff, Kristin D. (2013-01-01). "Self-Compassion in Clinical Practice". Journal of Clinical Psychology. 69 (8). doi:10.1002/jclp.22021.
  8. ^ Segal, Z., Williams, J., & Teasdale, J. (2009). Mindfulness-based cognitive therapy for depression (pp. 307-312). New York, NY: Guilford Press.
  9. ^ Kenny, M.a.; Williams, J.m.g. (2010-01-01). "Treatment-resistant Depressed Patients Show a Good Response to Mindfulness-based Cognitive Therapy". FOCUS. 8 (1): 120–126. doi:10.1176/foc.8.1.foc120. ISSN 1541-4094.
  10. ^ Kuyken, Willem; Watkins, Ed; Holden, Emily; White, Kat; Taylor, Rod S.; Byford, Sarah; Evans, Alison; Radford, Sholto; Teasdale, John D. (2010-01-01). "How does mindfulness-based cognitive therapy work?". Behaviour Research and Therapy. 48 (11). doi:10.1016/j.brat.2010.08.003.
  11. ^ "COMMON LANGUAGE FOR PSYCHOTHERAPY PROCEDURES. THE FIRST 80". doi:10.13140/2.1.2348.1126. {{cite journal}}: Cite journal requires |journal= (help)
  12. ^ a b Gilbert, Paul (2009-05-01). "Introducing compassion-focused therapy". Advances in Psychiatric Treatment. 15 (3): 199–208. doi:10.1192/apt.bp.107.005264. ISSN 2056-4678.
  13. ^ a b Lynch, Thomas R.; Chapman, Alexander L.; Rosenthal, M. Zachary; Kuo, Janice R.; Linehan, Marsha M. (2006-01-01). "Mechanisms of change in dialectical behavior therapy: Theoretical and empirical observations". Journal of Clinical Psychology. 62 (4). doi:10.1002/jclp.20243.
  14. ^ a b c d e f Baer, R. (2006). Mindfulness-based treatment approaches. Amsterdam: Elsevier, Academic Press.
  15. ^ Vettese, Lisa C.; Dyer, Catherine E.; Li, Wing Ling; Wekerle, Christine (2011-07-20). "Does Self-Compassion Mitigate the Association Between Childhood Maltreatment and Later Emotion Regulation Difficulties? A Preliminary Investigation". International Journal of Mental Health and Addiction. 9 (5): 480–491. doi:10.1007/s11469-011-9340-7. ISSN 1557-1874.
  16. ^ a b c d Yadavaia, James E.; Hayes, Steven C.; Vilardaga, Roger (2014-01-01). "Using acceptance and commitment therapy to increase self-compassion: A randomized controlled trial". Journal of Contextual Behavioral Science. 3 (4). doi:10.1016/j.jcbs.2014.09.002. PMC 4260406. PMID 25506545.
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