Practicing Mindfulness in Everyday Life Presented by: Erin Cannon, CHWC UMedTech
Mindfulness is Mindfulness means paying attention in a particular way; on purpose, in the present moment and non-judgmentally. (Kabat-Zinn,1990)
Why is it important? Increased consciousness of choices Intentional direction of thoughts, feelings and behaviors Reduced activation of stress response that can be detrimental to your body systems over a chronic period of time
Stress THEN vs. NOW
Stressors THEN Predators Starvation Weather Shelter Hunting Illness
Stressors NOW Money Time Work Family Traffic Food Holidays Illness Divorce Death of a loved one
Overexposure to Cortisol and stress hormones Effects on Your Body Headache Chest pain Pounding heart High blood pressure Shortness of breath Muscle aches Back pain Clenched jaws Tooth grinding Constipation Diarrhea Increased sweating Tiredness Sleep problems Weight gain/loss Intimacy problems Skin breakouts
Overexposure to Cortisol and stress hormones Effects on your Mind Anxiety Restlessness Worrying Irritability Depression Sadness Anger Mood swings Job dissatisfaction Feeling insecure Confusion Burnout Forgetfulness Resentment Guilt Inability to concentrate Seeing only the negatives
Overexposure to Cortisol and stress hormones Effects on your Behavior Overeating Under-eating Angry outbursts Drug abuse Excessive drinking Increased smoking Social withdrawal Crying spells Relationship conflicts Decreased productivity Blaming others
HOW CAN WE ALL HANDLE STRESS BETTER???
Stress Management Strategies Exercise Relaxation techniques (mindfulness) Fostering healthy relationships Adequate sleep Professional counseling or psychotherapy
Coping & Problem Solving To increase your skills for effective coping and problem solving, each time you encounter a stressful situation, apply the four step model we have been building upon: Stop Breathe Reflect Choose
Stop There is something I need to pay attention to NOW- a negative emotion or thought
Breathe Release physical tension Use your breath and relaxation response techniques to stop your automatic reactions
Reflect and Choose your Response Changing from automatic emotional responses to centered reflection can open our minds to possibilities that have not occurred previously. A series of questions can guide your reflecting on the troublesome thought or situation. Is it true? Can I control it? How can I absolutely know it is true? How do I react when I think that thought? How can I react differently? What are the other possibilities?
Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom. -Viktor E. Frankl
Tools for Practicing Mindfulness Daily Take time once this week to go and sit at your favorite place for ½ hour and reflect. DON T LIE DOWN! Keep a daily journal of feelings and situations where you could have been more mindful; evaluate what you would have CHOSEN to do differently Stop, Breath, Reflect, Choose Use the Self-Inquiry Process Write down: What symptoms you have of stress Possible sources of stress that could be causing these symptoms One emotion per day related to a joyful situation and a stressful situation Mental Flushing Emptying the Mind Bucket activity
Mindful Eating Why Do We Eat Mindlessly?
Tools for Mindful Eating Eat without distraction No television/electronics/reading material Eat slowly Pay attention to the tastes of the food, texture, pick out the ingredients in the food. Where did it come from? Appreciate it! Pay attention to how the foods make your body feel Put your fork down in between bites Pay attention to fullness signals Eat until 80% full Wait 20 minutes after your first helping to see if you are really still hungry for more Create Food Policies for yourself: No snacking before/while preparing dinner Eat only at the dinner table, even if just a snack Always leave some food on your plate Limit your dinner to 2 items (protein and vegetable) to limit your portions
Questions to ask yourself How fast did the hunger come on? Does my body need this? Why am I eating this? Is it just because I am so sad and stressed out? What can I do, what coping techniques would work here? What is possible? What do I want? Why am I reacting the way that I am? Why am I choosing this way versus a more healthy choice?
All it takes is 10 Mindful Minutes All it takes is 10 Mindful minutes A Simple Way to Break a Bad Habit
Don t expect to get it perfect right away. Practice, Practice, Practice!
May I have the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference. Reinhold Niebuhr
KEY POINTS Mindfulness means paying attention in a particular way; on purpose, in the present moment and non-judgmentally. (Kabat-Zinn,1990) Mindfulness can help you deal with stress by teaching you to slow down, pay attention and focus your energy on what you can control. Stop Breathe Reflect and Choose your Response Questions to ask yourself to avoid Mindless Eating: How fast did the hunger come on? Does my body need this? Why am I eating this? Is it just because I am so sad and stressed out? What can I do, what coping techniques would work here? What is possible? What do I want? Why am I reacting the way that I am? Why am I choosing this way versus a more healthy choice?