Mindfulness for Wellbeing, Resilience and Sustainable Performance

Transcription

1 Midfuless for Wellbeig, Resiliece ad Sustaiable Performace Assoc. Prof. Craig Hassed Moash Uiversity Melboure, Australia Coordiator of midfuless programs Seior Lecturer Departmet of Geeral Practice

2 Mid waderig ad happiess I coclusio, a huma mid is a waderig mid, ad a waderig mid is a uhappy mid. The ability to thik about what is ot happeig is a cogitive achievemet that comes at a emotioal cost. Killigsworth MA, Gilbert DT. A Waderig Mid Is a Uhappy Mid. Sciece 12 November 2010: Vol o. 6006, p. 932 DOI: /sciece

3 Mathers CD, Locar D. Projectios of global mortality ad burde of disease from 2002 to PLoS Med Nov;3(11):e442.

4 Allostatic load Prologed stress leads to wear-ad-tear o the body (allostatic load) Mediated through the Sympathetic Nervous System Allostatic load leads to: Impaired immuity, atherosclerosis, metabolic sydrome, boe demieralizatio Atrophy of erve cells i the brai Hippocampal formatio: learig ad memory Prefrotal cortex: workig memory, executive fuctio Growth of Amygdala mediates fear respose May of these processes are see i chroic depressio ad axiety McEwe BS. A N Y Acad Sci. 2004;1032:1-7.

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6 Hostility ad telomere legth High-hostile me had sigificatly shorter leukocyte TL tha their low-hostile couterparts The relatioship betwee hostility ad disease is stroger i me tha i wome, ad me geerally have a shorter life expectacy tha wome Brydo L, Li J, Butcher L, Hamer M, Erusalimsky JD, Blackbur EH, Steptoe A. Hostility ad cellular agig i me from the Whitehall II cohort. Biol Psychiatry May 1;71(9): doi: /j.biopsych

7 Mid waderig ad ageig The greater the level of mid waderig, the greater the level of telomere shorteig (a marker of biological age) Epel ES, Puterma E, Li J, Blackbur E, et al. Waderig Mids ad Agig Cells. Cliical Psychological Sciece 2012, i press.

8 Fallig attetio spas Accordig to a Microsoft Caada report, the average huma s attetio spa is below that of a goldfish (8 sec vs. 9 sec) We are movig from a world where computig power was scarce to a place where it ow is almost limitless, ad where the true scarce commodity is icreasigly huma attetio Satya Nadella file:///users/craighassed/dowloads/microsoft-attetiospas-research-report.pdf

9 Overloaded circuits Bai ad Compay, the cosultacy, has estimated that executives i the 1970s had to deal with fewer tha 1,000 phoe calls, telexes ad telegraphs a year from people outside their compay. These days, 30,000 exteral commuicatios clog maagers iboxes aually. As Hery Mitzberg asks i his 2009 book, Maagig: Might the iteret, by givig the illusio of cotrol, i fact be robbig maagers of cotrol? I other words, are the ostesible coductors becomig more like puppets? Fiacial Times, UK March 5, 2016.

10 Attetio Deficit Trait Newly recogized eurological pheomeo: attetio deficit trait (ADT) Respose to hyperkietic eviromet Tryig to deal with too much iput, results i: Black-ad-white thikig; perspective ad shades of grey disappear Difficulty stayig orgaized, settig priorities, ad maagig time Feel a costat low level of paic ad guilt Hallowell EM. Overloaded circuits: why smart people uderperform. Harv Bus Rev Ja;83(1):54-62, 116.

11 Mobile phoe use ad motor vehicle accidets Driver's use of a mobile phoe withi 5 mi before a crash associated with fourfold icreased likelihood of crashig (OR 4.1) McEvoy SP, Steveso MR, Woodward M.The cotributio of passegers versus mobile phoe use to motor vehicle crashes resultig i hospital attedace by the driver. Accid Aal Prev Nov;39(6): Epub 2007 Apr 9. Textig / ig / iteret while drivig icreased the risk 164-fold Hickma JS, Haowski RJ. A assessmet of commercial motor vehicle driver distractio usig aturalistic drivig data. Traffic Ij Prev. 2012;13(6): doi: /

12 Multitaskig or task-switchig? Multitaskig is a illusio (misomer) Switchig happes so fast that it appears we are performig multiple tasks simultaeously like the cocurret performace of several jobs by a computer Reality is that we are switchig back ad forth betwee tasks

13 The Illusio Of Multitaskig Attetio switchig So fast it appears we are doig multiple thigs simultaeously Attetioal blik Lag time of 200 to 500 millisecods (0.5 secod) Icreased by stress Slatger, Lutz, Greishchar et al. (2007)

14 Iterruptig the flow Average of 64 secods to recover trai of thought after checkig Check every 5 mis = waste 8.5 hours per week Jackso, Dawso & Wilso. (2002)

15 The Default Brai Focused: o-task Tasks associated with payig attetio Brai efficiet ad uiet Default state (mode) Mid is iattetive, distracted, idle, recallig past, daydreamig Operatig o automatic pilot

16 The Default Brai Associated with - Stress (Brewer et al., 2011) - Axiety (Zhao et al., 2007) - Depressio (Greicius et al., 2007) - ADHD (Uddi et al., 2008a) - Schizophreia (Pomarol-Clotet et al., 2008) - Autism (Keedy & Courchese, 2008) - Alzheimer s demetia (Firbak et al., 2007) - Crimial recidivism (Aharoi et al., 2013) - Reduced performace (Brewer et al., 2011)

17 Executive fuctioig Frotal lobes (prefrotal cortex) cetre for executive fuctioig Attetio regulatio Self-awareess Workig memory Reasoig Decisio makig Emotioal regulatio Appetite regulatio Impulse cotrol Meat to regulate other brai regios e.g. Limbic system emotio cetre Mesolimbic reward system appetites

18 Yerkes-Dodso Stress-performace curve Performace Higher performace stress lifts out of apathy ad egages Relaxatio without awareess or egagemet iertia, apathy Stress High stress ad poor performace

19 Hassed / midfuless stress-performace curve Performace Highest performace (zoe / flow) midful i.e. relaxed but fully aware ad egaged Relaxatio without awareess or egagemet iertia, apathy Higher performace stress lifts out of apathy ad egages Stress

20 The faculty of volutarily brigig back a waderig attetio over ad over agai, is the very root of judgmet, character, ad will. No oe is compos sui if he have it ot. A educatio which should improve this faculty would be the educatio par excellece. William James, Priciples of Psychology, 1890

21 Midfuless ad attetio regulatio Midfuless ivolves attetio ad attitude Attetio regulatio has three aspects 1. To kow where our attetio is 2. To prioritise where the attetio eeds to be 3. For the attetio to go there ad stay there Midful attitude 1. Opeess 2. Curiosity 3. Acceptace 4. Self-compassio

22 Applicatios of midfuless Metal health: E.g. therapeutic applicatio for depressio, axiety, paic disorder, stress, emotioal regulatio, addictio, sleep problems, eatig disorders, psychosis, ADHD, autism, reduced burout, greater resiliece Neurosciece: E.g. structural ad fuctioal chages i the brai, stimulatio of eurogeesis, possible prevetio of demetia ad cogitive declie, dow-regulatig the amygdala, improved executive fuctioig ad workig memory, reduced default metal activity, improved self-moitorig ad cogitive cotrol, improved perceptio of sesory iput Cliical: E.g. therapeutic applicatios for pai maagemet, symptom cotrol, copig with chroic illess (e.g. cacer ad MS), metabolic ad hormoal beefits (e.g. reduced allostatic load, cortisol), facilitatig lifestyle chage (e.g. weight maagemet, smokig cessatio), improved immuity (e.g. improved resistace, reduced iflammatio), improved geetic fuctio ad repair, slower ageig as measured by telomeres Performace: E.g. sport, academic, leadership ualities, metal flexibility ad problem solvig, decisio-makig, suk-cost bias Educatio: E.g. improved problem-solvig, executive fuctioig ad workig memory, better focus, less behavioural problems, fosterig growth midsets Relatioships: E.g. greater emotioal itelligece ad empathy, improved commuicatio, reduced vicarious stress ad carer burout Spiritual

23 MBCT ad depressio RCT ivestigated the effects of Midfuless-based cogitive therapy (MBCT) o the relapse i depressio, time to first relapse ad the uality of life 106 recovered depressed patiets with a history of at least 3 depressive episodes Treatmet as usual (TAU) vs MBCT plus TAU 1 year f/up Relapse/recurrece sigificatly reduced ad the time util first relapse icreased i the MBCT plus TAU c/w TAU MBCT plus TAU group also showed a sigificat reductio i both short ad loger-term depressive mood, better mood states ad uality of the life Godfri KA, va Heerige C. The effects of midfuless-based cogitive therapy o recurrece of depressive episodes, metal health ad uality of life: A radomized cotrolled study. Behav Res Ther Aug;48(8):

24 Godfri KA, va Heerige C. Behav Res Ther Aug;48(8):

25 Midfuless ad the brai Midfuless traiig improves fuctioig i areas related to executive fuctioig, attetioal cotrol, self-regulatio, sesory processig, memory ad regulatio of the stress respose Thickeig of cortex i regios associated with attetio, self-awareess ad sesory processig thicker i meditators The regular practice of meditatio may have europrotective effects ad reduce the cogitive declie associated with ormal agig. Hölzel BK, Carmody J, Evas KC, et al. Stress reductio correlates with structural chages i the amygdala. Soc Cog Affect Neurosci Mar;5(1):11-7. Hölzel BK, Carmody J, Vagel M, et al. Midfuless practice leads to icreases i regioal brai gray matter desity. Psychiatry Res Ja 30;191(1): Kilpatrick LA, Suyeobu BY, Smith SR, et al. Impact of Midfuless-Based Stress Reductio traiig o itrisic brai coectivity. Neuroimage May 1;56(1): Lazar SW, Kerr CE, Wasserma RH, et al. Neuroreport. 2005;16(17): Pagoi G. Cekic M. Neurobiology of Agig. 2007;28(10):

26 Default mode etwork High default metal activity i psychopathology (e.g. depressio, axiety, schizophreia ad autism) Default activity decreased or deactivated whe payig attetio (e.g. experieced midfuless meditators) I experieced meditators eve whe default etwork active, regios associated with self-moitorig ad cogitive cotrol are co-activated: reduced vulerability to default thikig Brewer JA, Worhusky PD, Gray JR, et al. Meditatio experiece is associated with differeces i default mode etwork activity ad coectivity. Proc Natl Acad Sci U S A Dec 13;108(50):

27 Roots of Decisio Errors Cofirmatio bias: the pursuit of data that support a diagosis over data that refute it Achorig bias: a resistace to adaptig appropriately to subseuet data that suggest alterative diagoses Sibiga EM, Wu AW. Cliical Midfuless ad Patiet Safety. JAMA 2010;304(22):

28 Midfuless ad practitioer wellbeig A 8-week midfuless program: improvemets o all measures of wellbeig icludig: Midfuless Burout (emotioal exhaustio; depersoalizatio; persoal accomplishmet) Empathy ad resposiveess to psychosocial aspects Total mood disturbace Persoality (coscietiousess; emotioal stability) Improvemets i midfuless correlated with improvemets o other scales Kraser MS, Epstei RM, Beckma H, et al. JAMA. 2009;302(12):

29 Emotioal Itelligece & midfuless Midfuless related to aspects of persoality ad metal health Lower euroticism, psychological symptoms, experietial avoidace, dissociatio Higher emotioal itelligece ad absorptio Baer RA, et al. Assessmet. 2004;11(3): EI Selfawareess Selfregulatio Motivatio Empathy Social skill Defiitio Ability to recogise ad uderstad emotios, drives ad effects Ca cotrol or redirect disruptive impulses, ca thik before actig Passio for work that goes beyod moey or status, eergy ad persistece Ability to uderstad emotios of others, skill i iteractig with others Ca maage relatioships ad build etworks, ca fid commo groud, rapport

30 Midfuless ad the workplace 8 week midfuless program for ANU staff Key fidigs iclude: Icreased self-rated performace (ECDP) Improved wellbeig (PANAS) Improved eudaimoic wellbeig (meaigfuless) (PWB) Icrease i work egagemet (vigour ad dedicatio) (UWES) Icreased autheticity (self-awareess, authetic behaviour, ope relatioships) (AI3) Icreased satisfactio with life (SWLS) Improvemets sustaied at 6 moth f/up Atkis PWB, Hassed C, Fogliati VJ. (2015) Midfuless Improves Work Egagemet, Wellbeig ad Performace i a Uiversity Settig. I Burke, RJ, Cooper, CL & Page, KM. Flourishig i Life, Work, ad Careers, pp Elgar, Chelteham.

31 Midfuless, maagemet ad work People higher i midfuless less likely to feel frustratio, eve i usupportive maagerial eviromets: a protective factor i cotrollig work eviromets Schultz PP, Rya RM, Niemiec CP, Legate N, Williams GC. Midfuless, Work Climate, ad Psychological Need Satisfactio i Employee Well-beig. Midfuless September 25, Midfuless itervetio group had sigificat decrease i perceived stress but icreased midfuless, resiliecy, ad vigour Aikes KA, Asti J, Pelletier KR, et al. Midfuless Goes to Work: Impact of a Olie Workplace Itervetio. Joural of Occupatioal & Evirometal Medicie. July 2014;56(7): doi: /JOM

32 Midfuless, exercise & the cold RCT evaluatig effects of meditatio or exercise o icidece, duratio, ad severity of acute respiratory ifectio (ARI) Adults >50 years radomized to 1 of 3 study groups: 8-week traiig i midfuless meditatio, 8-week traiig i moderateitesity sustaied exercise cotrol (o itervetio) ARIs ad days of illess: Cotrol group: 40 ARIs ad 453 illess days Exercise group: 26 ARIs ad 241 illess days Meditatio group: 27 ARIs ad 257 days of ARI illess ARI symptom severity 358 for cotrol 248 for exercise 144 for meditatio Days off work Barrett B, Hayey MS, Muller D, et al. Meditatio or Exercise for Prevetig Acute Respiratory Ifectio: A Radomized Cotrolled Trial. A Fam Med : missed i the cotrol group 32 i the exercise group 16 i the meditatio group

33 Midfuless ad cellular ageig Meditatio may slow geetic ageig ad ehace geetic repair...we propose that some forms of meditatio may have salutary effects o telomere legth by reducig cogitive stress ad stress arousal ad icreasig positive states of mid ad hormoal factors that may promote telomere maiteace. Epel E, Daubemier J, Moskowitz JT, Folkma S, Blackbur E. Ca meditatio slow rate of cellular agig? Cogitive stress, midfuless, ad telomeres. A N Y Acad Sci Aug;1172:34-53.

34 Applyig midfuless i the workplace Formal practice 5-10 miutes to be take seated b.d. before meals secods p.r.. Iformal practice Pay attetio to the preset momet The seses are a gateway to the preset momet whether listeig, eatig, walkig, readig, doig a procedure Move through your day oe step / momet / job at a time Avoid multitaskig Cultivate a midful attitude E.g. ope, curious, flexible, oattached Do thigs i o-habitual ways Look for ovelty / differeces Midfuless-based cogitive practices Perceptio Lettig go Acceptace Presece of mid

35 Free 6-week olie midfuless course ess-wellbeig-performace Collaboratio betwee Moash Uiversity ad FutureLear (UK)

36 Resources The Midful Lawyer l_lawyerig O-lie midfuless course