以接納、正念為基礎的行為療法介紹

以接納、正念為基礎的行為療法介紹

正念和接納為基礎的行為療法在近代西方非常興盛。也被研究證實能改善許多心理困擾與健康問題。

這類治療的核心概念是,痛苦(pain)本身並不是「敵人」,反而是我們面對痛苦的方法,帶來了更多「痛苦」(suffering)。這類治療方法將協助你實踐「活在當下」的方法,將注意力引導到真實生活。

研究發現,當我們能與痛苦或任何內在經驗共處,用好奇、不評斷的方式看待它們,而不急著想要壓抑、控制它們時,痛苦很多時候將矛盾地讓我們不再痛苦。但要逐漸能做到這樣的結果,需要投入一段時間的學習與練習。

正如同運動能改善「身體」一般,在這類治療中,正式或非正式的正念練習就如同鍛鍊大腦肌肉的運動方式,對於長期、有效的心理彈性的培養是很重要的。

這類心理治療取向,被稱為「第三波行為治療浪潮」,常見的有:
  • 正念認知療法,Mindfulness‐Based Cognitive Therapy (MBCT; Segal et al., 2002)
  • 正念減壓療法,Mindfulness‐Based Stress Reduction (MBSR; Kabat‐Zinn, 1982, 1990)
  • 辯證行為治療,Dialectical Behaviour Therapy (DBT; Linehan, 1993)
  • 接納與承諾療法,Acceptance and Commitment Therapy (ACT; Hayes, Strosahl, & Wilson, 1999)
  • 慈悲焦點治療,Compassion Focused Therapy (CFT; Gilbert, 2009)

愈來愈多研究證實這類治療方式對各種心理困擾來說是有療效與幫助的,如:
  • 憂鬱情緒、焦慮、慢性疼痛 (e.g., Teasdale et al., 2002; Zettle & Hayes, 1986; see Baer, 2003, for a review)
  • 情緒調節與管理、飲食障礙、物質濫用 (see Dimeff & Koerner, 2007, for a review)

如果您有憂鬱情緒、焦慮(含恐慌、強迫)、慢性疼痛、壓力大或者情緒管理的困擾,這類療法是非常建議嘗試的。 

參考資料

  • Baer, R. A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice, 10, 125‐143.
  • Dimeff, L. a., & Koerner, K. (Eds.). (2007). Dialectical behavior therapy in clinical practice. New York: Guilford.
  • Gilbert, Paul (2009). Introducing compassion-focused therapy. BJPsych Advances in Psychiatric Treatment, 15, 199–208.
  • Hayes, S.C., Strosahl, K.D., & Wilson, K.G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. New York: Guilford.
  • Kabat‐Zinn, J. (1982). An outpatient program in behavioral medicine for chronic pain patients based on the practice of mindfulness meditation: Theoretical considerations and preliminary results. General Hospital Psychiatry, 4, 33‐47.
  • Kabat‐Zinn, J. (1990). Full catastrophe living: The program of the Stress Reduction Clinic at the University of Massachusetts Medical Centre. Dell: New York.
  • Linehan, M. M. (1993). Cognitive behavioral treatment for borderline personality disorder. New York: Guilford.
  • Segal, Z., Williams, J., & Teasdale, J.D. (2002). Mindfulness‐based cognitive therapy for depression. New York: Guilford.
  • Teasdale, J.D., Moore, R.G., Hayhurst, H., Pope, M., Williams, S., & Segal, Z. (2002). Metacognitive awareness and prevention of relapse in depression: Empirical evidence. Journal of Consulting and Clinical Psychology, 70, 275‐287.
  • Zettle, R., & Hayes, S.C. (1986). Dysfunctional control by client verbal behavior: The context of reason giving. The Analysis of Verbal Behavior, 4, 30‐38.

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