Mindfulness. Three Facts We Cannot Change 4/1/2016 HOW WE CAN TRANSFORM OUR RELATIONSHIP WITH STRESS We all experience it

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1 Mindfulness HOW WE CAN TRANSFORM OUR RELATIONSHIP WITH STRESS Catherine Schiller Baird, M.S. Three Facts We Cannot Change We all experience it 2. We need to experience it 3. We will always experience it 1

2 What is stressful isn t necessarily the problem it is how we respond to stress that creates more problems for us. Stress Loop Trigger Response (Avoidance) Sensations Emotions Thoughts Let s take a closer look to our response 2

3 FIGHT FLIGHT FREEZE When our system experiences this repeated response, this strengthens this response pattern and is later activated much more easily, even by small stressors. When this repeated pattern happens a lot, this can lead to stress related conditions and illness. Great News! Our brain is plastic meaning it continues to grow and form new connections through our whole life. We have the ability to form new patterns of response and therefore we can shape and transform our response to stress. We can prevent stress related issues. 3

4 Mindfulness is the tool we will use to transform our relationship of stress. Mindfulness Being aware of what is happening as it is happening moment to moment. Two components: 1. Self regulation of attention Awareness of current experience + sustained attention Cognitive awareness of one s cognition 2. Orientation to experience Making a commitment to maintaining curiosity about where the mind wanders and whenever it inevitably drifts away from the breath, as well as curiosity about the different objects within one s experience at any moment. So why is practicing mindfulness so helpful? Because it allows us to respond in a different way. It is the tool that allows us to disrupt the automatic process and therefore new loops are formed in response to (fill in the blank). When mindfulness is part of the response new opportunities to respond to a stressor is created. 4

5 Mindfulness Loop Trigger Response (Acceptance) Mindfulness Pause /Space Results of MBSR The only way you can produce such changes within yourself is to practice! So let s settle in and practice mindfulness for ourselves! 5

6 Mindfulness Practice We don t need to go on a meditation retreat or wake up at 5 am to practice every day to experience the benefits. It just starts with building awareness and setting this intention of being more aware. Building Awareness Set intention I will be aware of my breath for these next 5 inhales or exhales I will be aware of my breath every time I brush my teeth walk drink water listen to my child tell me about their day. Notice your breath and your body Let s Practice What did you notice just by being aware? What did you notice when you returned to your breath? 6

7 Build Your Practice Read, listen, use mindfulness based apps Establish a routine Go to a mindfulness group practice Go to a ½ day or full day retreat Go on a weeklong retreat Meet with a mindfulness based therapist if you want to treat stress, anxiety, depression, etc with mindfulness strategies It is okay for your practice to change over time! The more you practice the more often your mindfulness tool is available to you when you may need it most. Let s Practice What did you notice when you expanded and deepened your focus? Establishing New Responses with Mindfulness In order for mindfulness to be available you need to use it. 1. When triggered, notice and be with the sensations that arise. 2. When continuing to be present with these sensations notice what happens to these sensations 3. Move forward with new solution (ACCEPTANCE) 7

8 Let s Practice What did you notice when you responded to stress in this particular quality of way? Efficacy of Mindfulness Anxiety Depression Pain PTSD Parenting Stress reduction OCD Substance Abuse Eating disorders Interpersonal conflcts Improves relationships Increases happiness Increases self esteem, confidence Improve sleep Lower blood pressure Heart disease Alleviate GI issues The goal of mindfulness is not to be mindful some of the time, but to be mindful all of the time to really live every moment of your life. Arnold Kozak, PhD 8

9 Questions / Reflections Please feel free to contact me if you would like further information! Catherine Schiller Baird, M.S. cschillervt@gmail.com