Reducing stress with mindfulness

Reducing Anxiety with Mindfulness

Presented by:

Mireille Saurette

The Learning Curve

Assiniboine Community College

This presentation can be viewed and downloaded here:

http://bit.ly/2cyPcZi

Agenda

What is stress?

How does stress affect us?

Self-care

What is mindfulness?

Mindful strategy

Practice mindful activities

(The Stress, n.d.).

How do You Experience Stress or Anxiety?

Physically Emotionally

Mentally Behaviorally

Mentimeter

("Stress: Body," 2013).

("Mindfulness Means," 2015).

What is Mindfulness?

Mentimeter

Mindfulness: Youth Voices

(Health, 2013).Mindfulness: Youth Voices (2013)

How Does Mindfulness Help Reduce Stress?

More engaged in the now

Increases acceptance of experiences

More attention on the present

Less future or past focus

reduces stress levels

The more practice, the better!

(Nicogossian, 2014).

Self-care to Reduce Stress

(Walking to Improve, n.d.; Silhouette of a Woman, n.d., No Coffee, n.d. Yoga Pose, 2013; Fruits and Vegetables, n.d.).

What is Your Top Self-Care Strategy?

Mentimeter

What is meditation?

Meditation 101: A Beginner’s Guide on Vimeo

(Gobblynne, 2015).

Mindful Breathing – Activity

Mindful Movements

(Mindful Movements, n.d; Mindful Movements, n.d.).

5 Steps to Mindfully Work with Stress

1. What are you stress signs?

2. Breathing space

3. Thoughts are not facts

4. Do something fun

5. Do something productive

(Goldstein, n.d.)

Mindful Eating Activity

Eating intentionally

while paying attention

("Five Senses," n.d.;’ (Eating One Raisin, n.d)

Some Other Ways to Incorporate Mindfulness into Everyday Life

("Mindfully Drinking," n.d.; "Knitting Mindfully," 2012; Woman Cutting, 2012; Man Walking, n.d; Mom Bubble, n.d; How to Kids, n.d.).

How Mindfulness Empowers Us

How Mindfulness Empowers Us: An Animation (2016)

("How Mindfulness," 2016)

Resources

www.headspace.com

www.marc.ucla.edu/body.cfm?id=22

http://www.mindful.org/category/meditation/mindfulness-practice/

www.stopbreathethink.org

www.korumindfulness.org

References

BRAVE: To overcome nervousness when taking a test [Pamphlet]. (n.d.). Retrieved from

http://coe.jmu.edu/learningtoolbox/printer/brave.pdf

Fruits and vegetables [Image]. (n.d.). Retrieved from http://images.clipartpanda.com/vegetables-

clipart-fruits-and-vegetables-clipartfruit-clip-art-preschool-clipart-panda---free-clipart-

images-sctnkevg.jpg

Goldstein, E. (n.d.). Preliminary client handout for MBCT. Retrieved from

http://elishagoldstein.com/assets/mbct-handouts.pdf

Health, K. M. (2013, March 14). Mindfulness: Youth voices [Video file]. Retrieved from

ttps://www.youtube.com/watch?v=kk7IBwuhXWM

How mindfulness empowers us: An animation narrated by Sharon Saltzberg [Video file]. (2016,

January 19). Retrieved from https://www.youtube.com/watch?v=vzKryaN44ss

How to kids garden [Photograph]. (n.d.). Retrieved from

http://garden.org/ediblelandscaping/images/201105/how-to-kids-garden1.jpg

[Knitting mindfully]. (2012). Retrieved from http://i.dailymail.co.uk/i/pix/2012/11/25/article-

2238324-16217CA6000005DC-161_634x422.jpg

Man walking in nature [Photograph]. (n.d.). Retrieved from

http://i.istockimg.com/file_thumbview_approve/9429428/3/stock-photo-9429428-

walking-man-in-nature.jpg

[Mindfully drinking tea]. (n.d.). Retrieved from

https://thumb9.shutterstock.com/display_pic_with_logo/64260/287615102/stock-photo-

people-drinks-and-leisure-concept-happy-african-american-woman-drinking-tea-from-

cup-or-mug-at-287615102.jpg

Mindful movements [Image]. (n.d.). Retrieved from http://4.bp.blogspot.com/-

deIx5txG1_I/UwFR-07JirI/AAAAAAAAAl8/LEneiLOOPcg/w1200-h630-p-nu/mindful-

movements-279x336.jpg

Mindful movements - ten exercises for well-Being by Thich Nhat Hanh [Pamphlet]. (n.d.).

Retrieved from http://read.goodweb.cn/PDF/p32/Mindful%20Movements.pdf

[Mindfulness is...]. (2015, December 14). Retrieved from

https://allaboutlivingwithlife.blogspot.ca/2015/12/15-mindfulness-quotes-to-inspire-you-

to.html

Mindfulnet. (2010, April 3). What is mindfulness? [Video file]. Retrieved from

https://www.youtube.com/watch?v=NbizmVKHdgs

Mom bubble bath [Photograph]. (n.d.). Retrieved from

http://www.theislandbath.com/assets/images/mom-bubble-bath-de.jpg

Nicogossian, C. (2014). Self-care [Image]. Retrieved from http://momswellbeing.com/wp-

content/uploads/2014/04/Self-Care.jpg

No coffee [Image]. (n.d.). Retrieved from http://2.bp.blogspot.com/--

M4PqxKAWHE/TVU0_TvNIoI/AAAAAAAAIe4/imiPqUvPPSU/s320/no-coffee.gif

Roadknight, D. (2007, January 14). Meditation [Video file]. Retrieved from

https://www.youtube.com/watch?v=9l-YYqjhVi4

Silhouette of a woman meditating [Image]. (n.d.). Retrieved from

http://www.clipartkid.com/images/209/meditation-clipart-image-clip-art-silhouette-of-a-

woman-meditating-9gikr2-clipart.jpg

Reducing Anxiety with Mindfulness

Presented by: Mireille Saurette

Questions?saurettem@Assiniboine.net

This presentation can be viewed and downloaded here: http://bit.ly/2cyPcZi