Mindfulness in the Workplace for Community Health Center Staff

Transcription

1 Mindfulness in the Workplace for Community Health Center Staff Sunday, June 11, 2017 Eimer Kernan, LMSW, MBA, RYT Chandra White, BA, CIHC, E-RYT500 WellSmart SoluKons

2 About Us EIMER KERNAN Mindfulness Based Stress Reduc1on Training Integra1ve Health Coach and Cer1fied Yoga Teacher Professional Services Prac1ce/Business Owner Healthcare Background in Clinical Research and Prac1ce Corporate Background as Senior Management Consultant Lecturer at Duke Integra1ve Health Coaching Program Educa1on in Social Work, Business Administra1on. CHANDRA WHITE Professional Mindfulness Training 500 hour Cer1fied Yoga Teacher/Therapist Duke-Cer1fied Integra1ve Health Coach Professional Services Prac1ce/Business Owner Corporate Background in Hospitality Management, Engineering and Construc1on and Healthcare Industries Faculty at Emory Health Coach Training Program Educa1on in Restaurant Management and Business.

3 Today s Conversa1on Mindfulness Defined Research and Benefits Methods of Mindfulness Mindful Leadership Formal and Informal Prac1ces

4 What is Mindfulness?

5 What is Mindfulness? Paying azen1on on purpose, in the present moment, non-judgmentally, to the unfolding of experience moment to moment. ~Jon Kabat-Zinn, Ph.D. University of MassachuseTs Medical Center

6 What is Mindfulness? Self-directed neuroplas1city for meta cogni1on. Jeffrey Schwartz, MD

7 Mindfulness Research Year 2000, 10 studies Year 2016, 667 studies

8 Mindfulness Research Benefits Physical - pain, neurological disorders, obesity, sleep Psychological depression, anxiety, GAD, addickon Social stress, burnout, self-compassion

9 Stress Good Stress or Eustress: Normal part of life. Keeps us mo1vated to keep going with our lives. Supports mastery. Temporary Stressful Situa5on: Sympathe1c and Parasympathe1c nervous systems engage to deal with, then recover from, the threat. Distress or Chronic Stress: Where we are engaged in the fight or flight response incessantly. It doesn t seem to cease.

10 Effects of Stressful Event Sympathe1c Nervous System/SAR Physiologically Psychologically Socially Hormones like cor1sol released NeurotransmiZers like epinephrine and norepinephrine produced Vision narrows which affects working memory and decision making Become very black and white: good/bad, friend/ foe, dangerous/not dangerous Isolate Become cut off Then... Parasympathe1c Nervous System - Rest and Digest

11 Stages of Symptoms of Stress Early Going fast--overwhelm Irritability Changes in ea1ng/ sleeping Making errors Missing deadlines Increased alcohol consump1on Mid Level Memory impairment/ forgeeul Inability to concentrate/ focus Worried/ anxious Ebbing of confidence Over-working Insomnia Impa1ent/ intolerant Danger Constant fa1gue, energe1cally depleted Difficulty making decisions Tearful Burnout, clinical depression CogniKve Behavioral Coaching, Helen WhiTen, 2011

12 Symptoms of Chronic Stress Physiologically Psychologically Socially Headaches Anxiety Sooth by Overea1ng Muscle Tension Restlessness Under ea1ng Pain Lack of Mo1va1on & Focus Substance Abuse Fa1gue Irritability Socially Withdrawn Gastro-intes1nal Issues Increased Anger Loneliness Insomnia Sadness/Depression Isola1on Chronic & Progressive Cellular Inflamma1on

13 Chronic & Progressive Cellular Inflamma1on Immune Func1on Deteriora1on Cell Death Accelera1on Brain Func1on/Memory Impairment Premature Aging Onset of Chronic Disease States

14 The Human Func1on Curve Adapta1on of The Human Func1on Curve, Peter Nixon, 1979

15 Gejng BeZer at Stress Using a Mindful Approach to Understand, Embrace and Use It Self Care Prac1ces: Exercise for Body Exercise for Brain (Mindfulness) Rest/Sleep Healthy Diet Community/Friends Connec1on Self Management Skills: Mise en place Time Management Emo1onal Regula1on Change the Stress Mindset

16 Benefits of Mindfulness Boosts Stamina/Energy Reduces Pain & InflammaKon Improves Immune FuncKon Improves Diabetes Management Improves Sleep Stress Management Reduces Anxiety & Depressive Symptoms Improves Working Memory & ExecuKve FuncKon Increases ConcentraKon Improves Focus Allows for NoKcing Fosters Compassion for Others & Self Reduces burnout

17 Mindfulness Tools Breath Awareness Progressive RelaxaKon All Three: Mindful Walking Yoga Mindful EaKng Insight MeditaKon Guided Imagery Kind Heartedness

18 Mindfulness PracKce # 1

19 Mindfulness at Work EQ Skills Performance Leadership Communica1on Awareness Regula1on

20 Mindfulness at Work Four Quadrant Model AWARENESS Body Mind Heart ALTERNATIVES Perspec1ves Op1ons Proac1vity ACCEPTANCE 7+2 Ajtudes Self- Compassion Curiosity ACTION Values-Based Ac1on

21 Mindfulness at Work Ajtudes Non-Judging Pa1ence Beginner s Mind Trust Non-Striving Acceptance Lejng Go Curiosity Self-Compassion

22 Mindful Leadership Leaders who are mindful tend to be more effec1ve in understanding and rela1ng to others, and in mo1va1ng them toward shared goals. Hence, they become more effec1ve in leadership roles. ~William George, Harvard Business School Professor and former Medtronic Chairman and CEO

23 Mindful Leadership The mindful leader understands that his greatest responsibility is to understand himself and to align who he is with what he does. ~Janice Marturano, Founder, The Ins1tute for Mindful Leadership

24 Mindful Leadership 1. Pause before reac1ng 2. No1ce whether you re open/closed 3. Listen deeply 4. Speak the truth ~adapted from Janice Marturano, The Ins1tute for Mindful Leadership

25 Mindfulness at Work PracKce # 2

26 Mindfulness Formal PracKce Breath Awareness Body Scan RAIN Loving Kindness

27 Mindfulness Informal PracKce Alarm on device: body scan Elas1c band on car radio: silent commute Meal1me: one meal per week in silence Brushing teeth: sejng an inten1on to pay azen1on Standing in line: breath awareness Washing hands: body scan Taking in a break in nature: one 1me per day

28 Mindfulness - Resources On-line resources Community resources Training