Be Here Now: Mindfulness Works!...Sharon Tucker, PhD, APRN-CNS, NC-BC, EBP-C, FNAP, FAAN 2 1....

Be Here Now: Mindfulness Works!

Partners: College of Nursing, Buckeye Wellness, YP4H, OSU Health Plan, Office of Human Resources, Employee Assistance Program and Office of Student Life

Sharon Tucker, PhD, APRN-CNS, NC-BC, EBP-C, FNAP, FAAN

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1. Breathe and Stretch everyday2. Find a new way to increase your steps

at home 3. Create one weekly SMART Goal4. Ignite or find a new movement pattern

Skill-Building from Session # 2:

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We are really distracted.v What are you doing right now?v What are you thinking about right now?v How are you feeling right now?

We are really stressed out. We are not very good at managing our stress.

3 Reasons Mindfulness is Really Important

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Isolated

Community

Pandemic Affect

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1. What types of things do you typically judge and criticize yourself for?

2. What language do you use with yourself when you notice a flaw or make mistakes?

3. How could you reframe your language to be more kind, supportive and understanding to remember that you’re only human, and to acknowledge things as they are without blowing them out of proportion?

Self-Compassion

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Self-Compassion

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Self-Compassion

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How to Be MindfulAnn Barnes

(2018)Circus Books

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An evidence-based strategy for

reducing stress and anxiety,

bringing calm to the present

moment

Mindfulness

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• Evidence it improves employee psychological functioning

• Possible effects on specific markers of inflammation, cell-mediated immunity, and biological aging

• Decreases stress, anxiety, and depression and improve mindfulness, mood, self-efficacy, and empathy in health profession students

Strength of Evidence: Mindfulness & Meditation

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• Improves nurses’ mental health significantly

• Improves pain and depression symptoms and quality of life, for chronic pain

• Changes in insula, plausibly impacting awareness of internal reactions ‘in-the-moment”

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Black, & Slavich. (2016). Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Annals of the New York Academy of Sciences, 1373(1): 13–24.

Guillaumie et al. (2017). A mixed-methods systematic review of the effects of mindfulness on nurses. Journal of Advanced Nursing 73(5), 1017–1034.

Hilton et al., (2017). Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis. Annals of Behavioral Medicine, 51(2), 99–213,

Janssen et al. (2018). Effects of Mindfulness-Based Stress Reduction on employees' mental health: A systematic review. PLoS ONE, 13(1).

Strength of Evidence References

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McConville et al. (2017). Mindfulness Training for Health Profession Students—The Effect of Mindfulness Training on Psychological Well-Being, Learning and Clinical Performance of Health Professional Students: A Systematic Review of Randomized and Non-randomized Controlled Trials. Explore, 13(1), 26-45.

Melnyk et al. (in press). Interventions to Improve Mental Health, Well-being, Physical Health and Lifestyle Behaviors in Physicians and Nurses: A Systematic Review. American Journal of Health Promotion.

Young, et al., (2018). The impact of mindfulness-based interventions on brain activity: A systematic review of functional magnetic resonance imaging studies. Neuroscience & Biobehavioral Reviews, 84, 424-433

Strength of Evidence References

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A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations

Mindfulness

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• Focusing on the essence and peace of the present moment.

• The quality or state of being conscious or aware of something.

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• Cultivating the ability to be fully present, aware of where we are and what we’re doing

• Not overly reactive or overwhelmed by what’s going on around us

• Aim is to experience life as it unfolds moment by moment.

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The Challenge: Making the Evidence Useful

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5 Essential Elements for Developing Practice

1. Prepare yourself2. Bring your heart into it3. Forgive yourself4. Thank yourself5. Find a buddy

Mindfulness Practice

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Body Scan

Mindful Movement

Sitting Practice

Walking Practice

Types of Mindfulness Practices

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Meditation FocusesCalming & creatingLiving mindfullyHealing body, mind & spiritGetting you movingGenerating love & compassionSolving your problemsManifesting your dreamsConnecting to the divine

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Mindfulness Meditation Practice

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Mindfulness Meditation Practice

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How to Be MindfulAnn Barnes

(2018)Circus Books

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Thank YouOffice of the Chief Wellness Officer and Buckeye Wellness

We appreciate your feedback! Please complete a brief survey following this presentation: https://go.osu.edu/calmandwellsurvey

This will be sent via email to all registrants.

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Next weekApril 29, 2020 12:30 - 1:00 pm

Sleep Soundly During the COVID Pandemic: You Can Do It!

Alice Teall and Kim Joo

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• A Complete Guide to Meditation

• 7 Ways Meditation Can Help You Stick to Healthy Habits During the

Coronavirus Pandemic

• 8 Dos and Don’ts for Beginning Meditators

• A Guide to 7 Different Types of Meditation

Resources from Everyday Health