Stress and Mindfulness:finding the calm in the eye of the storm

Samantha E. Golden, M.S.Ed., C.A.S., L.M.H.C.-PProgram CounselorLiberty Partnerships ProgramGenesee Community College

BALLOON JUGGLING

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Label each balloon for each “activity” you participate inFill the balloon with the amount if air representing your TIMETry to keep all of your balloons in the air for one minute

school

work

illness

family

divorce

sports

spouse

Process Experience Smaller balloons are not necessarily

more manageable More balloons, harder to keep in air Different sizes, shapes, harder to

manage Ask a friend…for help Balloons can be filled with helium Did balloons of another person distract

you?

What is stress? Stress is simply a reaction to a stimulus

that disturbs our physical or mental equilibrium.

A stressful event can trigger the “fight-or-flight” response, causing hormones such as adrenaline and cortisol to surge through the body.

We are wired for survival

Types of stress Positive Stress(playing sports, getting

married, performing on stage, riding a rollercoaster)

Negative Stress (divorce, job loss, bereavement, illness, car accident, exposure to violence)

Can be long (chronic) or short term

https://www.nimh.nih.gov/health/publications/stress/index.shtml

Effects of chronic stress on the adrenal system

Cortisol and other stress hormones increase central or abdominal fat

Cortisol increases glucose production in the liver, causing renal hypertension

Can lead to adrenal fatigue can cause symptoms like tiredness, an inability to handle stress, low blood sugar, a weakened immune system and cravings for salty foods.

http://www.webmd.com/a-to-z-guides/features/adrenal-fatigue-is-it-real

Effects of chronic stress on the circulatory system

Heart rate elevates and blood pressure rises Persistently elevated blood pressure

increases potential for stroke/heart attack Weakening of the heart muscles and

symptoms that can mimic a heart attack

http://www.apa.org/helpcenter/stress-body.aspx

Effects of chronic stress on the digestive system

Indigestion- As reported by the Cleveland Clinic, all of the symptoms of indigestion tend to worsen in times of stress.

Heartburn-stress could pump up the stomach's production of acid or make the esophagus extra sensitive to pain.

Ulcers/Colitis/Crohn’s Disease (IBD)- not stress related, but stress exacerbates symptomologyhttps://consumer.healthday.com/encyclopedia/digestive-health-14/digestion-health-news-200/stress-and-the-digestive-system-645906.html

Effects of chronic stress on the brain

Brain becomes more alert (hyper arousal)

Stress hormones can effect memory and cause neurons to atrophy and die

Long-term: can lead to depression, anxiety, headaches and sleep disturbances

https://www.psychologytoday.com/blog/the-athletes-way/201402/chronic-stress-can-damage-brain-structure-and-connectivity

The Mind-Body Connection There is a powerful mind-body

connection through which emotional, mental, social, spiritual, and behavioral factors can directly affect our health.

https://www.nlm.nih.gov/medlineplus/magazine/issues/winter08/articles/winter08pg4.html

Biopsychosocial Framework The brain and our behavior are linked by

the plasticity of the central nervous system

The brain is the organ of psychological function

Psychological and sociological phenomena are saved in the brain in the form of memories and learning

Learning changes neurons and neuronic circuits

http://www.slideshare.net/memehabesamis/biopsychosocial

What is mindfulness?

Mindfulness is a state of active, open attention on the present.

Observe your thoughts and feelings from a distance, without judging them good or bad.

Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.

https://en.wikipedia.org/wiki/Mindfulness

Be aware of your surroundings….

Cool tools for self-care Learn to harness the power of PLAY! Mandalynth/Mandalas Aromatherapy Read a good book Physical Activity Puzzles, word searches, crosswords Gardening Cooking Biofeedback tools (Stress Tester)

Why is self-care important? Prevents burnout Reduces the negative effects of stress Help you to refocus on what’s important

Self care is not a reward. It is part of the process.

http://lifehacker.com/why-self-care-is-so-important-1770880812

Why meditate? For better sleep quality- play a critical role in

immune function, metabolism, memory, learning, and other vital functions

A 2005 study at Harvard Medical School found that meditating increases the thickness of your prefrontal cortex, the area of your brain associated with attention and self-awareness.

Sara W. Lazar, Catherine E. Kerr, Rachel H. Wasserman, Jeremy R. Gray, Douglas N. Greve, Michael T. Treadway, Metta McGarvey Brian T. Quinn, Jeffery A. Dusek, Herbert Benson, Scott L. Rauch, Christopher I. Moore, and Bruce Fishl. (2005). Meditation experience is associated with increased cortical thickness. Neuroreport. Nov 28; 16(17): 1893–1897

Meditation can also: Reduce your waistline- cortisol increases body

fat While the control group actually gained

weight, the treatment participants maintained their weights, plus lowered their cortisol levels. Higher reductions in cortisol and stress also showed higher reductions in abdominal fat.

J Daubenmier, J Kristeller, F.M. Hecht, N. Maninger, M. Kuwata, K. Jhaveri, Robert H. Lustig, Margaret Kemeny, L Karan, and E Epel. (2013). Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study. Journal of Obesity Volume 2011, Article ID 651936, 13 pages. 

Benefits of Mediation Teach yourself to relax- feeling grounded Goal is not to forget about things crossing

your mind, or to empty your mind, but to notice that you are having those thoughts

Sometimes, your mind can become busier during meditation (stop the world)

40-60,000 thoughts per day Meditation decreases the space between

those thoughts

Let’s try it! 5 minute guided meditation Get comfortable Feet placed flat on the floor Hands resting gently on your lap Notice your breathingOMG! I Can Meditate!

“Do. Or do not. There is no try.” Yoda

Was this you? It’s OK!

Congratulations! You made it!

Meditation is a daily practice Your mind is a muscle- use it or lose it 10 minutes a day Non-denominational Better physical and emotional health Decrease anxiety Decrease depression Greater self awareness

Any questions?Samantha Golden: segolden@genesee.edu585-345-6826 ext. 4014Program Counselor Liberty Partnerships ProgramGenesee Community College