Mindfulness: A Tool for Building Resilience

Transcription

1 Mindfulness: A Tool for Building Resilience 1. Stress Outline 1. The role of the mind in the stress response 1. What is mindfulness? 1. Benefits what does the evidence show? Kathleen Mahon RN, MN, CNP, APHN BC Centracare Heart and Vascular Center 1. A few mindful tools that we can all use. Stress in Healthcare Our Minds are CENTRAL To Our Response to Stress 37% of all nurses report burnout 30 40% of hospice workers are experiencing burnout 50 60% of hospice staff are experiencing high levels of emotional exhaustion THE WANDERING MIND is an unhappy mind. 1

2 IS STRESS ALWAYS A BAD THING? The Acute Stress Response Acute Stress Response the Brain Classic Acute Stress Response (amygdala) Optimal BEAR! Thalamus CHRONIC STRESS Chronic Stress Response (Amygdala) Optimal 2

3 Health in America More than ½ of all Americans are now chronically ill. More than 10% take antidepressants Studies show that about 93% of diabetes, 81% of heart disease, 50% of strokes, and 36% of cancers could be prevented if we embraced a healthier lifestyle including better stress management Stress Puts You at Risk For: disorders Digestive problems Depression Obesity Memory problems Skin conditions HEART DISEASE Cancer Autoimmune diseases 3

4 2015 U.N. Report on World Happiness Four Main Characteristics: 1. Resilience 2. A background glow of positive emotion 3. Generosity 4. Attention What is Mindfulness? Chronic Stress Response (Amygdala) Optimal PAYING ATTENTION, ON PURPOSE, IN THE PRESENT MOMENT, NONJUDGMENTALLY A Mindful Life Two Practices of Mindfulness Optimal PFC Formal Practice Informal Practice 4

5 What Groups are Interested in Mindfulness Education Military Sports teams Businesses National Institutes of Health What does the research show (Harvard, Mass. General)? 1. Mindfulness practice leads to increases in regional brain gray matter density important for: a. emotional regulation b. perspective taking c. attention d. learning e. memory Research out of UCLA A. Mindfulness reduced loneliness B. Lowered CRP More research ( University of Wisconsin).. A. Mindfulness program participants showed EEG changes in the brain in areas involved in the expression of emotion. A. Greater antibody response to the flu vaccine Depression and anxiety (Oxford University) Online mindfulness course with 273 subjects: 1. 58% reduction in anxiety levels 2. 57% reduction in depression 3. 40% reduction in stress (Halliwell & Watt, 2013) 5

6 Pain and brief mindfulness training sessions Findings: A. 57% reductioninin pain rating unpleasantness B. 40% reduction in intensity (Journal of Neuroscience, 2011) Average Sco ore HHM POMS Scores - Before & After 32% 45% 37% 64% 29% 52% 0.0 Subscale MINDFULNESS HAS BEEN STUDIED ADHD Anxiety Aggression Addiction Blood pressure Brain injuries Cancer Chronic Pain Depression Diabetes Eti Eating disorders d Fibromyalgia i Heart tdisease Hepatitis HIV Immune diseases Learning difficulties OCD Parkinson s Organ transplant Pregnancy Psoriasis M.S. Insomnia Smoking cessation Tinnitus Strategies to Help Incorporate Mindfulness into Your Work S stop before you go in to see a patient T take a few deep breaths in and out O observe how you feel (mind and body) P Proceed on with what you were doing 2. Mindful Breathing 3. Mindful Listening Bring awareness to your breath at the belly Take a minute to attend to all the sounds around you 6

7 4. Gratitude 5. Random Acts of Kindness Paying attention to the positive things in our lives strengthens the neural pathways to positive thought It s good for you!! 6. Meditate Tips for Success Try to bring a beginners mind to everything Put perfectionism aside Life is the practice Your mind will wander Think of mindfulness as the awareness muscle Have fun! 7