Striving for Wellness and Mitigating Stress: The Mindful ... · Striving for Wellness and...

Striving for Wellness and Mitigating Stress: The Mindful Counselor

Imre Emeric Csaszar, Ph.D., LPC-S

J. Merritt Guercio , M.Ed. Candidate, LSU Alexandra Danos, M.Ed. Candidate, LSU

Outline

• Stress

• General Information on Mediation

• 4 Types of Mediation Practices

Stress

• Definition

• Eustress: good stress (e.g., falling in love)

• Neustress: neutral stress (e.g., earthquake in remote corner of world)

• Distress: bad stress (e.g., death of a close friend); acute stress (high intensity, short duration); chronic stress* (low intensity, prolonged time)

* Seems to cause the most problems with disease and illness (Seaward, B.L. 2013)

• Immediate effects of stress

• Intermediate effects of stress

• Prolonged effects of stress

(Meichenbaum, D. 2007.)

Three Stages of Effects Associated with the Stress Response

Physiological Effects of Stress

• The nervous system

• The endocrine system

• The immune system

(Meichenbaum, D. 2007.)

Emotional Effects of Stress

• Emotional Responses

– Annoyance, anger, rage

– Apprehension, anxiety, fear

– Dejection, sadness, grief

– Positive emotions

• Resilience

• Empathy

Spielberger, C.D., Sarason, I.G. (2013)

Emotional Effects of Stress – cont.

• Emotional

response and performance:

The inverted-U-hypothesis

Acton, A. Q. (2013).

• Abandonment

• Disappointment

• Blame and shame

• Burnout

Spiritual Effects of Stress

Ellison, C.G., Fang, Q. Flannelly, K.J., & Steckler, R. A (2013)

Results: Personal & professional consequences

(Csaszar, 2012)

Linear Progression of Stress

Stress Emotional Exhaustion

Burnout Impairment

Maslach, C., Leiter, M. P., & Jackson, S. E. (2012).

Olson and McCubbin’s (1983) Double ABCX Model of Stressors (Adopted from Hill)

Conceptual Framework based on Olson and McCubbin’s (1983) Double ABCX Model of Stressors (Adopted from Hill)

Mindfulness Mindfulness

Mitigating Stress: Holistic Wellness

ACA (2014): Counseling relationship based on holistic wellness model.

Holistic Wellness

Wellness studies (Curry, Griffith, Carson & Stewart, 2010)

Preventative action (Meichenbaum & Novaco , 1985)

Mind, Body & Spirit (Stanford Center, 2004)

Flow concept (Csikszentmihalyi, 2002)

Multidimensional benefits:

physical

emotional

social

cognitive

spiritual

(Shapiro & Carlson, 2009).

Meditation

“A family of self-regulation practices that focus on training attention and awareness in order to bring greater voluntary control and thereby foster general mental well-being and development and/or specific capacities such as calm, clarity, and concentration”

(Walsh & Shapiro, 2006)

History of Meditation

History of Meditation Continued

-English translation of the (Tibetan) Book of the Dead was published in 1927 -Positive psychology movement in 1960s and 70s -Mindfulness Based Stress Reduction (MBSR) -University of Massachusetts Medical School -Semel Institute for Neuroscience and Human Behavior, UCLA

(Balthasar, 2011)

• Better nutrition, exercise, and quality sleep (Chen,

Li, Lin, Chen, Lin & Wu, 2007)

• Less risk of developing obesity, heart disease, high cholesterol, high blood pressure, diabetes, osteoporosis, and cancer (Sigal, Wasserman, Castaneda-

Sceppa & White, 2006)

• Bolsters immunity, strength, flexibility and the production and secretion of Beta endorphins (Nebkasorn, Miyai, Sootmongkol, Junprasert, Yamamoto, Arita & Miyashita, 2005)

Benefits of Mediation of Physical Wellness

Benefits of Mediation on Emotional Wellbeing

• Self-esteem

• Confidence

• Self-efficacy

• Sense of worth

• Positive conflict management (Myers, Sweeney & Witmer, 2000)

• Flow (Csikszentmihalyi, 2002)

Benefits of Mediation on Spiritual Wellness

• Feeling of transcendence (Curry, Griffith, Carson & Stewart, 2010)

• Greater empathy and compassion (Curry et. al)

• Sense of meaning and purpose in life (Frankl, 1963)

• Altruistic Caring (Curry, Smith & Robinson, 2009)

• Positively coping with stress (Robert, Young & Kelly 2006)

• Forgiveness (Robert, Young & Kelly 2006)

• Benevolent reappraisal (Robert, Young & Kelly 2006)

• Job satisfaction (Robert, Young & Kelly 2006)

Benefits of Mediation for Social Well Being

• Greater sense of belonging (Fredrickson, 2009)

• The ability and willingness to provide and receive assistance (Fredrickson)

• Sense of humor (Fredrickson)

• Ability to be vulnerable and open with others (Fredrickson)

• Relationships characterized by acceptance, respect, and reciprocity (Harvey, Pauwels & Zickmund, 2002)

• Gratitude (Emmons & Shelton, 2002)

The Cyclical Nature of Empathy

Empathy

Compassion

Prosocial Interest

Altruism

Social Action

(Csaszar, 2012)

Physical & Biofeedback Models of Practice in Mediation

• Pain management

• Neuro mediation (brain waves)

• Mindful eating

• Tai chi

• Reiki

Meditation as Evidence Based Practice with Special

Populations

• Post-surgery clinical application

• PTSD

• Eating Disorders (mindful eating)

• Teachers

The Dark Side of Meditation Practices

• Lack of training

• Mental and personality disorders

• Spiritual complication and complexities

(Gruber, Mauss, & Tamir, 2011)

Four Types of Meditation

• How to meditate?

• Loving Kindness Mediation

• Audio(visual) Meditations

• Mantra

• Silent, non-structured, non-guided

How to Meditate?

• Genuine interest and commitment

• Life style (from within outward & from outward to within)

• Time

• Place

• Position

• Ritual

• Breath (Sound: om)

• Focus (?)

• Mantra (language)

Loving Kindness Meditation - Metta

• Historical roots in Buddhist philosophy

• Modern roots in positive psychology movement

• Focus on cultivating positive emotions

• Specific practice of empathy and compassion towards self and others

• More guided and structured compared to other forms of mindfulness

(Fredrickson, 2009)

Loving Kindness Meditation

• Start with self

• Expands to loved ones

• Environment

• Enemies

• World

• Universe

Loving Kindness Meditation

• Application exercise • Processing/reflection

Audio(visual) Meditations

• The influence of music

• Choosing a music

• Choosing pictures

and or video (?)

• Application exercise

• Processing/reflection

Mantra Meditation

• Roots in Hindu and Buddhist philosophy

• Word or a phrase

Language: construct and meaning

• Sound

• Padmala or rosary beads

• Application exercise

• Processing/reflection

Unguided Meditation

• Roots in many religious groups • Part of vipassana (seeing the world as it is)

• Application exercise • Processing/reflection

References

American Counseling Association (2014). ACA Code of Ethics. Alexandria, VA: Author. Acton, A. Q. (2013). Issues in Clinical Psychology, Psychiatry, and Counseling: 2013

Edition, Scholarly Editions, Atlanta, GA Balthasar, H.U. von, (2011). Christian meditation. San Francisco, CA: Ignatius Press Csaszar, E.I. (2012). The Effect of Loving Kindness Meditation and Student Teachers

Stress and Empathy, (Doctoral Disertation). Retrieved from http://etd.lsu.edu/docs/available/etd-06272012-080110/

Csikszentmihalyi, M. & Nakamura, J (2002). The concept of flow. The Handbook of Positive

Psychology: Oxford University Press, 89–92.

Chen, K., Li, C., Lin, J., Chen, W., Lin, H., & Wu, H. (2007). A feasible method to enhance

and maintain the health of elderly living in long-term care facilities through long-term

simplified Tai Chi exercises. Journal of Nursing Research, 15(2), 156-163.

Curry, J., Griffith, L. F., Stewart, L., & Carson, R. (2010). Qualitative findings from an

experientially designed exercise immunology course: Holistic wellness benefits, self-efficacy

gains, and integration of prior course learning. International Journal for the Scholarship of

Teaching and Learning, 4(1), 1-15.

References

Ellison, C.G., Fang, Q. Flannelly, K.J., & Steckler, R. A. (2013). Spiritual Struggles and Mental Health: Exploring the Moderating Effects of Religious Identity, The International Journal for the Psychology of Religion, 23 (3). Pgs.214-229.

Frankl, V. E. (1963). Man’s search for meaning. New York: Pocket Books. Fredrickson, B. L. (2009). Positivity: Groundbreaking research reveals how to embrace the

hidden strength of positive emotions, overcome negativity, and thrive. New York: Crown Publishers.

Gruber, J., Mauss, I.B., & Tamir, M., (2011) A Dark Side of Happiness? How, When, and

Why Happiness Is Not Always Good. Perspectives on Psychological Science, 6 (3), pgs. 222-233.

Maslach, C., Leiter, M. P., & Jackson, S. E. (2012). Making a significant difference with

burnout interventions: Researcher and practitioner collaboration. Journal of Organizational Behavior, 33, 296-300.

McCubbin, H. I., & Patterson, J. M. (1983a). Family stress and adaptation to crises: A

Double ABCX Model of family behavior. In D. H. Olson & R. C. Miller (Eds.), Family studies review yearbook: Vol. 1 (pp. 87–106). Beverly Hills, CA: Sage.

References

Meichenbaum, D. (2007). Stress Inoculation Training: A Preventative and Treatment Approach, in Lehrer, P. M., Woolfolk R. L., & Sime, W. S. (2007), Principles and Practice of Stress Management (3rd Edition). Guilford Press. New York, NY.

Myers, J. E., & Sweeney, T. J. (2003). Counseling for wellness: Theory, research, and practice.

Alexandria, VA: American Counseling Association. Robert, T. E., Young, J. S., & Kelly,V. A. (2006). Relationships between adult workers’

spiritual well-being and job satisfaction: A preliminary study. Counseling and Values, 50, 165-175.

Shapiro, S. L., & Carlson, L. E. (2009). The art and science of mindfulness: Integrating

mindfulness into psychology and the helping professions. Washington, D.C.: American Psychological Association.

Seaward, B.L. (2013). Managing Stress - Principles and Strategies for Health and Well-

Being (8th Edition), Jones & Bartlett Learning, Burlington, MA.

Spielberger, C.D., Sarason, I.G. (2013). Stress And Emotion: Anxiety, Anger, &

Curiosity, Taylor & Francis, Washington DC

Walsh, R. & Shapiro, S.L. (2006). The meeting of meditative disciplines and western

psychology: A mutually enriching dialogue. American Psychologist, 61(3), 227–239.

***All pictures are believed to be public domain stock pictures with the exception of “Mantra Meditation” on slide # 32 (source: http://www.theblissblissbliss.com/)