Mini-Mindfulness for Work and Life 07.01.2015

8/20/2019 Mini-Mindfulness for Work and Life 07.01.2015

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Mini-Mindfulnessfor Work and Life

Jessica Jones, MD

Child Psychiatry FellowUniversity of Utah


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Mindfulness and Self-Co!assion


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Mindfulness

• "ttendin# to the !resent oent and acce!tin# it

• "$ectionate "ttention

• "ttunin# to the self or environent

• Mindfulness%&eartfulness

• 'echnolo#y for en#a#in# in activities that increaseha!!iness( Usin# virtues )co!assion, curiosity, wisd#ratitude, savorin#, en#a#eent )+ow*, livin# eanin)Sie#el, ./00*


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Self-Co!assion

• 1Self-co!assion re!resents a war and acce!tin# stance towards thas!ects of oneself and one2s life that are disliked, and entails three aco!onents3 )4e$, .//5, ! 6/6*

• 0* 17ein# kind and understandin# to oneself in instances of su$erin# o!erceived inade8uacy3

•.* 1a sense of coon huanity, reco#ni9in# that !ain and failure areunavoida7le as!ects of the shared huan e:!erience3

• ;* 17alanced awareness of one2s eotions < the a7ility to face )rather avoid* !ainful thou#hts and feelin#s, 7ut without e:a##eration, draa!ity3

)4e$, .//5, ! 60/*


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Mindfulness• =!roves workin# eory in stress

• =!roves attention

• =!roves co#nitive +e:i7ility

• Less eotional reactivity when e:!osed to u!settin# content

• =!roves de!ression, !revention of rela!se

• educed uination

Self-Co!assion• educes 7urn

• =!roves

• =nc

• =ncreases a7ility t

• =!rove

esearch >utcoes

)Laothe, ?ou@ut, Aenasni, B Su)Cosley, McCoy, Saslow, B !el,

.//;a*

)>rtner et al, .//5* )Sie#el ./00* )Cha7ers .//E*)Jha et al ./0/* )Moore and Malinowski, .//6*


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Self-Co!assionven when accountin# for the e$ects of !ersonality, self

co!assion was !ositively associated with self-re!ortedeasures of ha!!iness, o!tiis, !ositive a$ect, wisdo!ersonal initiative, curiosity and e:!loration, a#reea7lene:troversion, and conscientiousness and was ne#ativelyassociated with ne#ative a$ect and neuroticis )4e$, .


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?urnout Prevention

AltruismHopefulnessCreativity

Coon &uaniSelf-co!assion

>ver-identiction

Self-@ud#eent =solation

Mindfulness

Gr4e


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Mindfulness

Sense of connectedness

"lternative to "voidance

"cce!tance of !resent


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Mindfulness

What to do:

• >7serve

• Descri7e

• Partici!ate

How to be Mindful:

• 4o

•


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Mini-Mindfulness

• Pay attention to your bodywal!in"# sittin"# standin"# ea

• Pay attention to normal routine brushin" teeth# showerdrivin"

• Pair with fre$uent activities breath before wal!in" intopatient%s room

• &a!e a time out several minutes to focus on present moPic! ob(ect to observe or describe' &hin! ) senses ima"music# candy# *ower+scented oil# stress ball+soft cloth+ta


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Mindfulness "ctivities

>7@ect

?reathin#Foot


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,esources:

• -milin" Mind app

• Meditation .asis app

• Headspace app


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Lovin# Gindness Meditation

?enets(• =ncrease !ositive eotions, decrease ne#ative eotions

• =!rove inter!ersonal relationshi!s

• =ncrease feelin#s of social connectedness

)Cohn B Fredrickson, ./0/H Fredrickson et al, .//EH

&utcherson et al, .//EH Gliecki et al, ./0;H Gok etal, ./0;* )&unsin#er et al, ./0.H &utcherson et al,.//EH Lei7er# et al, ./00H Wallark et al, ./0.HWen# et al, ./0;* )Del Canale et al, ./0.*

Practice(• Self, 'oward others )7enefactor, friend, neutral !e

!erson, and all 7ein#s*

• May = )you* 7e ha!!y

•

May = )you* 7e safe• May = )you* 7e health

• May = )you* live with


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Mini-Self-Co!assion

• While you wal! from one spot to another at wor!:

• Say the lovin#-kindness !hrases to yourself )or soe !hrases that enself-co!assion*

• When you coe across another !ersonIanialI7ein#, direct the !hratoward the then return to yourself

• -tart your day with an intention to be compassionate tand others

• Do not confuse 1intention3 with 1action3 7ecause this can lead to a )e#, self-criticis* that actually underines the ori#inal intention )7ein# self-critical 7ecause you were not co!assionate to soeone*


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• &a!e a scheduled /selfcompassion brea!0 for 12secs3 min at re"ular intervals

• )ie, every hour, once in the ornin# and once in the evenin

• n#a#e in a 8uick activity that akes you feel cared for• #, look at a !icture of faily or your favorite vacation s!o

worry stone, rest your eyes, listen to a soothin# son#

• If you 4nd yourself frustrated or irritated withsomeone:

• 'ake a oent to note your own feelin#s and validate the

• 'ry to #ain a !ers!ective that is co!assionate to 7oth !arti

• #, =2 !ro7a7ly irritated ostly 7ecause =2 tired and heI!ro7a7ly irritatin# 7ecause of hisIher own stressIsu$erin#Iti

• 'ry directin# the lovin#-kindness !hrases toward the )silen


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• 5otice your own inner monolo"ue:

• Make )even sall* chan#es whenever you notice a lack of sco!assion

• #, re!lace 1why did = do that3 or 1= shouldn2t have donewith 1=t2s too 7ad = did that, = ust have 7een sotiredIstressedIu!set3

• When you feel overwhelmed+upset+an"ry at you

• 'hink a7out what you have done well and then think of onethin#s you could i!rove

• 'ry to #et in touch with your 7ody to see what it needs )resoveent* n#a#e in a short !eriod );/ sec -K in* of whit needs

• 'hink a7out what you2re #rateful for and wish that for othe


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• When you have a free moment:

• e!eat the lovin#-kindness !hrases silently to yourself

• =a#ine yourself in the iddle of a circle of !eo!le who lov

and ia#ine the directin# the !hrases toward you• =a#ine yourself at an a#e when it is easy to feel self-co!

)e#, K years old* and say the !hrases to yourself at that a#

• =a#ine soeone you love unconditionally )ie, child,nieceIne!hew, !et* and direct the !hrases toward the, thdirect the feelin# that #enerates 7ack to yourself

• htt!(IIself-co!assionor#Icate#oryIe:ercisesI


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'hank ou

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Mini-Mindfulness for Work and Life 07.01.2015