10/30/2017. Compassion Related Stress and Self-Care: Tips and Tools (and wisdom) from Yoga and Mindfulness. Mindfulness Exercise: Checking In

Size: px

Start display at page:

Download "10/30/2017. Compassion Related Stress and Self-Care: Tips and Tools (and wisdom) from Yoga and Mindfulness. Mindfulness Exercise: Checking In"

Morris Quinn
6 years ago
Views:

Fall Conference November 17, 2017 Exercise: Checking In The Many Signs of

1 Compassion Related Stress and Self-Care: Tips and Tools (and wisdom) from Yoga and Pamela Szczygiel, DSW, LCSW, CYT-500, CHHC Presented at the NASW-NC Fall Conference November 17, 2017 Exercise: Checking In The Many Signs of Compassion-Related Stress: Group Exercise Physical Emotional-Mental Behavioral 1

Compassion-Related Stress The main questions: Is there a way that we, as practitioners, can simultaneously attend to our clients needs as well as our own well-being,

Compassion Stress: Why does it matter? 21-67% of mental health workers experience high levels of burnout (symptoms inc.

psychiatrists and nurses in mental health field (as cited in Morse et al, 2012) Close to half of all helping professionals suffer negative physical, emotional, and

2 Compassion-Related Stress The main questions: Is there a way that we, as practitioners, can simultaneously attend to our clients needs as well as our own well-being, so that we are not left starving for our own self care at the end of each work day? What role does yoga and mindfulness practice/philosophy have in this process? Compassion Stress: Why does it matter? 21-67% of mental health workers experience high levels of burnout (symptoms inc. depersonalization, reduced efficacy and emotional exhaustion) (as cited in Morse et al, 2012) Some evidence that there is a higher burnout rate among social workers vs. psychiatrists and nurses in mental health field (as cited in Morse et al, 2012) Close to half of all helping professionals suffer negative physical, emotional, and psychological consequences, as a result of their work (Strozier & Evans, 1998). Many MSW programs do not offer separate coursework in compassion related stress and self care. Yet, self care is such an integral part of our job 2

The Many Terms of Compassion Related Stress CF: sustained stress and exhaustion from constant caring, over time (Berzoff & Kita, 2010) STS: the direct outcome of working with trauma survivors

3 The Many Terms of Compassion Related Stress CF: sustained stress and exhaustion from constant caring, over time (Berzoff & Kita, 2010) STS: the direct outcome of working with trauma survivors (Figley, 2002) Burnout: increased burden/stress due to onerous work conditions (i.e. Poor pay, too much paperwork, etc ) (Ray et al, 2013) Negative Countertransference: difficult emotions/experiences resulting from exchanges between client and clinician But, at the end of the day, however we label it, the experiences are difficult, real, and we need help as a profession Tips, Tools,(and values) of Yoga and Why look to yoga and mindfulness? Systematic review revealed that is useful to address a wide array of mental and physical health concerns (devibeet al, 2012) meditation contributes to alterations in brain and immune function (Davidson et al, 2003) A study on women with PTSD found that yoga + supportive therapy significantly reduced PTSD symptoms over supportive therapy alone (van der Kolk et al, 2014) Awareness of the body is central to affect/emotional regulation and somatic therapies like yoga are particularly useful (Demasio, 2003) Changing breathing patterns can positively impact nervous system function, heart rate function (as cited in van der Kolk, 2014) 3

Values and Wisdom of Yoga and 4 Noble truths Everyone suffers Embrace suffering rather than fighting it or running from it Right mindfulness part of eightfold path to alleviate suffering = remember

4 Values and Wisdom of Yoga and 4 Noble truths Everyone suffers Embrace suffering rather than fighting it or running from it Right mindfulness part of eightfold path to alleviate suffering = remember to come back to the present Compassion (for all) (Hanh, 1998) Nonjudgment, acceptance, beginner s mind, trust, non-striving, letting go (Kabat-Zinn, 1990) Yoga Yoga= yoke (mind-body union) 8 Fold Path Practices focus on calming the mind for a meditative/mindfulness state Compassion for all living things (inc. ourselves) Contentment=acceptance of what is Self study (awareness) Values and Wisdom Continued: What is compassion? In the West, we often distinguish between self-compassion and compassion toward others In Buddhism, compassion is a result of the notion that all things are connected (interdependency) By simply having the awareness of connectedness, we are naturally driven toward compassion Compassion=Awareness As helping professionals, many of us vow to save all minus one (Magid, 2013) How compassionate are you, with your own needs? Values and Wisdom Continued: Ahimsa Ahimsa=nonviolence (one of the five yamas, ethical/moral guidelines) This includes how we treat ourselves and the world around us Encourages self awareness and examination: Our mental processes: Are you overly critical of yourself? Punish yourself when you make mistakes? Physical: How are you treating your body? Do you deny your body what it needs to be healthy? Emotional/mental: When do you respond with shame/guilt/embarrassment? Is this necessary? Where is this coming from? Think back to a time when you made an error/mistake, how loud was your inner critic? 4

Tips and Tools: Breathing, Movement,, Deep Relaxation Breathing Overall Benefits: Slowing down and deepening the breath will calm the body s stress response May activate the parasympathetic nervous

5 Tips and Tools: Breathing, Movement,, Deep Relaxation Breathing Overall Benefits: Slowing down and deepening the breath will calm the body s stress response May activate the parasympathetic nervous system (rest and digest system) Stimulates the vagus nerve, which has a calming effect Since we can control respiration, it gives us a method for regulating our stress responses/hyperarousal 3 Part Breath (dirga pranayama) Calming Grounding Alternate Nostril Breathing (nadi shodan pranayama) Calming/centering Purify and balance the nadis /energy channels Helps maintain body temperature Harmonize/balance the right and left hemisphere of the brain Breathing Continued... Lion s breath (simhasana pranayama): Relieves tension/stress in facial muscles and jaw Releases heat blow off steam Reminds us not to be too serious 5

6 Movement (asana) Assist in quieting the mind and preparing for a meditative state Focus around moving the spine: lengthening, twisting, forward fold, backbend, balancing Lengthening: Extended mountain pose (tadasana) improves posture Strengthening legs, abdomen increases awareness standing your ground Movement continued... Twisting: Simple seated twist (chair) Stretch back, neck, shoulders Stimulate digestion wringing out stress Forward Fold: Seated forward bend (chair) Relieve stress/tension/anxiety Relieves tension in the spine letting go Deep Relaxation Corpse Pose (savasana) Yoga nidra yoga sleep Engaging parasympathetic nervous system rest and digest system Nerves originate in middle of spinal column Stimulates digestion Slows heart rate/respiration Conserve energy and recover from stress Get similar benefits from: massage, laying on the beach, bubble baths, being in nature, spending time with animal companions, etc... 6

Discussion: What are we willing to do differently to better care for ourselves? References Berzoff, J. & Kita, E. (2010). Compassion fatigue and countertransference: Two different concepts.

7 Discussion: What are we willing to do differently to better care for ourselves? References Berzoff, J. & Kita, E. (2010). Compassion fatigue and countertransference: Two different concepts. Clinical Social Work Journal, 38(1), Davidson RJ, Kabat-Zinn J, Schumacher J, et al. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosom Med., 65(4): Damasio AR. Feelings of emotion and the self. Ann N Y Acad Sci. 2003;1001(1): doi:10.196/anals PubMed devibe, M., Bjorndal, A., Tipton, E., Hammerstrom, K., & Kowalski, K. (2012). based stress reduction (MBSR) for improving health, quality of life, and social functioning in adults. Campbell Systematic Reviews, 3, Figley, C. R. (2002). Compassion fatigue: Psychotherapists chronic lack of self care. Psychotherapy in Practice, 58(11), Hanh, T. N. (1998). The heart of the buddha s teaching. New York: Broadway Books. Kabat-Zinn, J. & University of Massachusetts Medical Center/Worcester Stress Reduction Clinic (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. New York: Delacorte. Magid, B. (2013). Nothing is hidden. Boston: Wisdom. Morse, G., Salyers, M., Rollins, A.,...(2012). Burnout in mental health services: Review of the problem and its remediation. Administrative Policy Mental Health, 39(5), Ray, S., Wong, C., White, D., Heaslip, K. (2013). Compassion satisfaction, compassion fatigue, work life conditions, and burnout among frontline mental health professionals. Traumatology, 19(4), References Continued... Strozier & Evans (1998). Health and distress in social workers: Results of a national survey. Smith College Studies in Social Work, 69(1), van der Kolk, B. A., Stone, L., West, J., Rhodes, A., Emerson, D., Suvak, M. & Spinazzola, J. (2014). Yoga as an adjunctive treatment for posttraumatic stress disorder: A randomized controlled trial. Journal of Clinical Psychiatry, 75(0), e1-e7. 7

10 Yoga Poses for Stress & Anxiety

10 Yoga Poses for Stress & Anxiety Practicing yoga is not only an effective stress reliever, but also a way to ease symptoms of anxiety. By transferring focus and attention to the body and breath, yoga