6/16/2017. We are in a society of high volume doing. Mindful Being. Rebecca Eller, PT, RYT

Transcription

1 Mindful Being 2017 Wisconsin Statewide Substance Abuse Prevention Training June 13-14, 2017 Kalahari Resort & Convention Center Wisconsin Dells, WI Rebecca Eller, PT, RYT Mindfulbeing123.com We are in a society of high volume doing. The level of stimulation we live with is often extraordinary high. We are in a state of continual mental and physical activity driven by the conditions of modern life-our economic system; technology; the media; our culture s hyper-focus on efficiency, productivity and personal achievement; etc. High volume doing leaves our nervous system overstimulated and stressed. Our nervous system, and our general being is oscillating between two extremes: a kind of hyperdrive, and collapse. 1

2 Hyperdrive propels us through the buzzing activity of the day, and plagues us with after-effects like insomnia at night. The momentum of a racing mind continues even when we stop intentionally doing. It s like riding a bike and pumping the pedals to gather speed. When you stop pedaling, there s so much energy in the system that the wheels keep spinning! Collapse is the other side of the coin. There is a biological need for downtime. Without an alternative way to downshift, our nervous system does what it can to get a break. It numbs the overstimulation by tuning out or shutting down. Sometimes we just crash. Or to prevent the crash, we turn on the TV, browse social media, have a drink, or fall asleep. With our inability to cope with the business of life comes Anxiety Depression Overeating Burnout Addiction 2

3 What are we going to get in this hour? Part I: Why I m here (just shared) and one of the issues we face today, Living in a world of high volume doing and disconnection. Part II: Part III: Part IV: Part V: Mindfulness. What does that mean? Mindfulness: It s relevance to our work Mindfulness: Our practice matters. MWE How can being mindful help you and the prevention of substance abuse? Special thanks and recognition to Mindful Schools and Cathy Holway, DPT reset Mindfulness is... paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally Jon Kabat-Zinn, creator of MBSR 3

4 Mindfulness is 3 attentional skills working together: FOCUS Concentration: The ability to focus on what you want, when you want. Clarity: Increased awareness of internal sensory events (thoughts, emotions, sensations) and external behaviors. Equanimity: Non-reactivity. The ability to let sensory experience (thoughts, emotions, sensations) come and go without push or pull. equanimity clarity How is Mindfulness Cultivated? Visual Experience Physical sights Mental images Visual rest Auditory Experience Physical sounds Mental Talk Auditory rest Somatic Experience Physical body sensation Emotional body sensation Somatic rest Noting Track sensory events with or without labels Doing Nothing Choiceless awareness Open presence Nurture the Positive Intentionally create and maintain positive mental images, positive mental talk, pleasant emotional body sensations...paying attention to your current life experience, being aware of what s happening right now, with curiosity and kindness, without worry or attachment. 4

5 Awareness precedes self regulation which precedes behavioral engagement RELEVANCE 3 key parts of the brain associated with the stress response: Amygdala PFC Hippocampus 5

6 Stimulus Reaction FIGHT * FLIGHT * FREEZE * FAKE IT * FORGET IT * FINE! Reaction Initial body/emotional Response Mindfulness (engaging the PFC: the PFC and hippocampus go online again; we can think and remember how to act; the amygdala is quieted) Response We can choose a tool to help us respond more appropriately Stress fight or flight & Mindfulness conscious thought Just being aware and noticing what s happening (mindfulness) PAUSE can change impulsive reactions to thoughtful responses 6

7 Mindfulness isn t difficult, we just need to remember to do it. Sharon Salzberg What happens when we can t pay attention? We are in what we consider the DEFAULT MODE NETWORK Task irrelevant thought = Mindwandering Creating the self over time Default Mode Overload distress & psychopathology Anxiety rumination depression (Buckner & Vincent, 2007; Farb et al., 2007; Gentili et al., 2009; Hamilton et al., 2011; Lemogne, Delaveau, Freton, Guionnet, & Fossati, 2010; Segal, 1988; Sheline et al., 2009; Sheline, Price, Yan, & Mintun, 2010; Whitfield-Gabrieli et al., 2009; Zhao et al., 2007). 7

8 Hypofrontality Deficit in dorsolateral prefrontal cortex (PFC) executive functioning, goal directed behavior Attentional control, sustained and directed attention Keeping goal on line, monitoring distraction, redirecting attention Overriding overlearned, habitual, prepotent responses (distractions, temptations, cues, urges) Self-regulation Associated with a wide range of psychological disturbances Depression, Anxiety OCD, Bipolar disorder, Schizophrenia, Addiction Poor affect regulation, stress senstivity, PTSD Impulsivity, poor self regulation, ADHD We cultivate mindful awareness o o o Through "channels" of internal experience... Thoughts, emotions, sensations In fundamental activities and behaviors, including... Basic human functions like moving, eating, and speaking Higher level functions like test-taking, decision making, and conflict resolution. With a formal practice Create the safe space. Be the breath that connects body and brain and learn how to be safe-secure, present and self-protected in an overwhelming world.this work creates internal safety-security as well as external calmness (allows us to put the gadgets down and be present in the moment). Our cognitive mind can only do so much. we can change a lot by thinking and doing. But our mind body connection at a fundamental level is what stabilizes us and enables us to be wise in our actions and behaviors. Training our attention through embodied awareness...facilitates self regulation...and good decisions 8

9 Mindful Communication Cultivating good Intentions Conditioned intentions Blame / Judge Cultivated Intention Curious, Interested Protect / Defend Collaborate Coerce / Manipulate Connect Why Mindfulness? to connect...with self and others One perspective...one piece of the puzzle: Substance Abuse and Addiction is an escape when we re feeling disconnected This video is adapted from Johann Hari's New York Times best selling book 'Chasing The Scream: The First and Last Days of the War on Drugs.' utube: Addiction, by Kurzgesagt In a Nutshell 0nSYzg Presenter acknowledges this is not inclusive of all issues surrounding substance abuse and addiction, but is one view portraying the importance of social connection. Mindfulness training can strongly support intra and interpersonal connection and may have a place in the prevention of substance abuse and addiction. We re all addicted i.e., we all have cravings and clinging that don t serve us well Not just opioids, cocaine or food... To technology To distraction To ourselves Love Thinking To fixing things 9

10 Using Mindfulness training as treatment for addiction Judson Brewer, MD PhD, addiction psychiatrist and neuroscientist at Yale University Research: Gold standard treatment vs. Mindfulness based approach with cocaine and alcohol addiction. Gold standard treatment w/ and without Mindfulness training for smoking cessation At the end of treatment, Mindfulness training results were twice as good, 4 months later, 5x better at relapse prevention Habitual reaction: when there s a craving (usually not pleasant) we want to run away or tamper them down or indulge in them (give them what they want) In mindfulness training, instead of reinforcing old habits by succumbing or resisting, we turn toward them and be curious about how it feels in the body, noticing triggers, cravings, urges and the feedback loop of our reactions; we surfe the urge -- instead of acting on it or pretending it s not there you just look at it, how does it feel in the body, what kind of thoughts am I having; it may be painful, but it ends; if there s a strong level of curiosity you can flip the veilance of unpleasant to pleasant; curiosity is a pleasant sensation and being Judson s working hypothesis: Learning the difference between excitement and happiness JudsonBrewer.com Apps and Websites: CravingToQuit.com GoEatRightNow.com Mindfulness Training for prevention of substance abuse and addiction Please consider the implications for the prevention specialist and the communities we serve: We are living in a society of high volume doing...often leaving our nervous system overstimulated and stressed. Stress makes it difficult to focus and connect, use our best intentions, be creative and a teamplayer and sustain a clear vision. Stress also makes us vulnerable to physical and mental disease and dysfunction which often leads to an unhealthy lifestyle and sometimes substance abuse. Developing mindful awareness helps us identify stressors and our reactions to them, ultimately helping us navigate a better response to the growing demands we experience in our life. Mindfulness practices can change habitual patterns of reacting to stress. We can train our brain to respond in ways that help regulate our nervous system and reveal our best self. We become present to our work and leisure in a way that is productive, trusted, creative and balanced. We improve our relationships with ourselves and others. Mindfulness Training for prevention of substance abuse and addiction The adolescent brain is particularly vulnerable. Teaching youth about their brain, the natural maturation process and vulnerabilities, along with mindfulness practices, would give adolescents a nervous system tool kit and awareness when faced with the physiologic and social emotional challenges of growing up in our sensory overload and technology driven world. These strategies would help them learn to respond vs react to life s challenges and in their developmental growth. Being aware of our how our body and mind works helps us notice triggers, cravings, and the feedback loop or our reactions. If we, and our youth, were given tools to navigate stress and our current life experience, might we be empowered to maintain relationships, make healthier choices, improve mental health and quite possibly prevent substance abuse? 10

11 Imagine the rippling effect of our own practice while serving and living in the communities we work in... and what might occur if the people in our communities had the opportunity to grow their own practice.. 11