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Moment Health Solutions
Mindfulness: Be Here NowTM Living and Working MindfullyTM
Dawn Bazarko, Founder of Moment Health May 11, 2015
©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
Your Presenter
Dawn Bazarko DNP, MPH, RN, FAAN SVP and Founder, Moment Health Certified Mindfulness Facilitator
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©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
Happy Nurses Week 2015!
Self-care for the
Caregiver
Put on your
oxygen mask first!
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©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
Stress - Whether Real or Perceived
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Source: Dartmouth Undergraduate Journal of Science, http://dujs.dartmouth.edu/fall-2010/the-physiology-of-stress-cortisol-and-the-hypothalamic-pituitary-adrenal-axis
Sleep deprivation, caffeine and alcohol all increase cortisol, augmenting the very stress we seek to
combat! Cortisol and other stress hormones
enter the blood stream and bathe every cell in the body
©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group. 5
Chronic Stress Is Pervasive
Or as high as 90% of visits to Primary Care
Physicians are stress related
Americans miss work
each day due to stress
costing $300 billion!
of Americans say work is their main source of stress
©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group. 6
Drop in productivity
when multitasking
More errors when
multitasking
Longer to complete a task when
multitasking
Distraction Is the Norm . . .
. . . and multitasking comes at a cost
©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
Shift Work Impacts Health
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23% of shift workers have difficulty concentrating 18% have trouble remembering things
©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
Mindfulness Offers a Solution
Mindfulness is the practice of paying attention in the present moment, with openness, acceptance and non-judgment
Developing and deepening our mindfulness capacity requires
practice and exposure!
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Mindfulness fosters patience, trust and a beginner’s mind
Mindfulness helps us connect and attend
Attention impacts performance and enables • better decision making
©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group. 9
The Science of Mindfulness
Research finds that mindfulness:
• Enhances working memory & improves attention
• Lowers inflammation & boosts immune response
• Reduces chronic pain, lowers anxiety, & improves sleep
• Cultivates empathy, compassion & happiness
Changes the structure and
function of the brain!
©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
Mindful Care Delivery
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Reduce
burnout and stress
Improve patient-
centered care!
Build Compassion Teamwork Communication
Improving the quality and safety of care! 10
©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
Moment Health Nursing Study
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• Published in Journal of Workplace Behavioral Health
• Moment Health curriculum delivered in person and telephonically to UnitedHealth Group nurses
• Results measured immediately after program end and 4 months after
• Participants showed improvement in general health, stress, burnout and improvement in several other areas
• Improvements maintained 4 months post-program, with individuals who sustained their practice demonstrating the best outcomes
Better Health
Decreased Stress
Lower Burnout
©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group. 12
Why Gratitude is SO Good for Us?
Source: Greater Good Science Center, Robert Emmons
Science shows that:
• Gratitude allows us to celebrate the present.
• Gratitude blocks toxic, negative emotions.
• Grateful people are more stress resistant.
• Grateful people have a higher sense of self-worth.
Gratitude is an affirmation of goodness and a recognition of the sources of goodness in our lives
©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
Ways to Become More Grateful
Keep a gratitude journal.
Set an intention to be more grateful.
Use visual aids.
Go through the motions: smiling, saying “thank you”, writing letters of gratitude.
Look for new situations in which
to feel grateful.
1 2 3
4 5
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©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
What Stops Us From Being Mindful?
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• I’m too busy, I don’t have time
• I can’t sit still for that long
• My mind won’t stop wandering
• I’ll never be good at this
• It’s all weird New Age hype
©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
Thank You
Dawn Bazarko DNP, MPH, RN, FAAN SVP and Founder, Moment Health Certified Mindfulness Facilitator To learn more about Moment Health or to inquire about bringing Mindfulness to your team please visit www.momenthealth.com or email contact@momenthealth.com
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Open Dialogue / Q&A
©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
American Psychology Association (2012). Stress in America: Our Health At Risk. Pp. 16-17. Davidson, R., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S., & Sheridan, J. (2003). Alterations in brain and immune function produced by mindfulness. Psychosomatic Medicine, 65(4), 564–570. Goetzel, R. Z., et. al. (1998). The relationship between modifiable health risks and health care expenditures: an analysis of the multi-employer HERO health risk and cost database. Journal of Occupational and Environmental Medicine, 40(10), 843-854. Greeson, J.M. (2009). Mindfulness research update 2008. Complementary Health Practice Review, 14, 10–18. Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research, 57, 35-43. Hölzel, B., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. , Gard, T., & Lazar, S. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43. Hölzel, et al. (2011). How does mindfulness meditation work? Proposing mechanisms of action from a conceptual and neural perspective. Perspectives on Psychological Science, 6(6), 537-559. Jha A., Stanley E., Kiyonaga, A., Wong, L., & Gelfand, L.(2010). Examining the protective effects of mindfulness training on working memory capacity and affective experience. Emotion, 10(1),54-64.
References
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©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
References
Mark, G. (2013). The Cost of Interrupted Work: More Speed and Stress, Proceedings of the SIGCHI Conference on Human Factors in Computing Systems. 107-110. Mrazek, M., Franklin, M., Phillips, D., Baird, B., & Schooler, J. (2013). Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychological Science, 24(5), 776-781. Medina, J. ( 2008). Brain Rules. Seattle, WA. Pear Press. Meeting Behavior Survey (2012), Survey conducted by FuzeBox. The Effects of Multitasking on Organizations. (2013). Realization. Retrieved from http://www.realization.com/the-effects-of-multitasking-on-organizations) Rosch, P.J. (2001). The quandary of job stress compensation. Health and Stress. Rosch, P.J. (1991). Job Stress: America’s Leading Adult Health Problem, USA Magazine. T. Mobile USA (2012). Independent study. The American Institute of Stress (2014). Workplace Stress.
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©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness – Jon Kabat-Zinn
Fully Present: The Science, Art, and Practice of Mindfulness
-- Susan L. Smalley and Diana Winston
Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World – Mark Williams
Resources: Books
Mindfulness and YOU: Being Present in Nursing Practice – Dawn Bazarko
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©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom
– Rick Hanson Search Inside Yourself: The Unexpected
Path to Achieving Success, Happiness (and World Peace) – Chade Meng Tan
Resources: Books
Awakening Joy: 10 Steps to Happiness – James Baraz
10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My
Edge, and Found Self-Help That Actually Works--A True Story – Dan Harris
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©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
Insight Meditation
Timer
Breathe Meditation
App
Mindfulness Training
App
My Headspace: offers free 10-
day trial
Resources: Favorite Apps
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