Keynote: Restore, Rejuvenate & Renew - bringing sanity into the work day with mindfulness and self-compassion

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Keynote speech at the 24th annual Med-Surg Nursing Conference in South San Francisco, CA Practical ways for Nurses to restore and rejuvenate their energy through mindfulness and self-compassion

Text of Keynote: Restore, Rejuvenate & Renew - bringing sanity into the work day with mindfulness and...

  • RESTORE, REJUVENATE & RENEW YOUR ENERGY BRINGING SANITY INTO OUR WORK DAY WITH MINDFULNESS & SELF-COMPASSION Eileen Spillane RN, MS The Balanced Nurse
  • WHAT IS MINDFULNESS? PAYING ATTENTION TO OUR PRESENT MOMENT EXPERIENCE WITH OPENNESS CURIOSITY NON-JUDGEMENT
  • FEEL YOUR BODY
  • STRESS Demands exceed resources. Perception of the stressor. (Good news) If we change the way we see, we change the way we respond.
  • Demands exceed the Resources
  • Nursing Stressors Life and Death Sensory Overload Shift Work Horizontal Violence Home Life
  • IS IT WORTH THE CORTISOL SURGE? Amgydala Are we safe? Why Zebras dont get ulcers.
  • You cant stop the waves.
  • But you can learn how to surf
  • Perception How do you interpret events?
  • Naming Our Experience Amygdala calmed down, reduced blood flow. Increased flow to right prefrontal cortex, emotion regulation.
  • Ineffective Coping Denial Suppress with food, drugs or alcohol Numb out with media/internet Busyness Compulsive spending Negative self-talk
  • FEEL YOUR BODY Are you paying attention to your body?
  • Velcro vs Teflon
  • CHANGING OUR BRAIN Pruning (cell death) 2005 Harvard Study with monks Novice meditators
  • Endurance Meditators Thicker prefrontal region and the anterior insole of brain.
  • Newbie Meditators 8 week MBSR Stressed biotech team Brain shift-prefrontal cortex
  • Self-Hate vs Self-Love Empathically hold the self that took the action and that regrets it. Greatest danger is not circumstances we face, but the way we treat ourselves at the time. Nothing makes it more difficult to heal than self-hate
  • Unconditional Love
  • Kindness phrases May I be happy & peaceful. May I be kind & patient with myself May I hold my joys & sorrows with an open heart May I love & accept myself exactly as I am, in this moment.
  • Autobiography in Five Short Chapters Chapter 1 I walk down the street. There is a deep hole in the sidewalk. I fall in. I am lost... I am hopeless. It isn't my fault. It takes forever to find a way out.
  • CHAPTER 2 I walk down the same street. There is a deep hole in the sidewalk. I pretend I don't see it. I fall in again. I can't believe I am in this same place. But it isn't my fault. It still takes a long time to get out.
  • CHAPTER 3 I walk down the same street. There is a deep hole in the sidewalk. I see it there. I still fall in... it's a habit... but, my eyes are open. I know where I am. It is my fault. I get out immediately.
  • CHAPTER 4 I walk down the same street. There is a deep hole in the sidewalk. I walk around it.
  • CHAPTER 5 I walk down another street Autobiography in Five Short Chapters By Portia Nelson
  • Ways to Reduce Stress at Work 5 minutes in AM to be quiet with yourself. Driving- aware of body tension. 5 miles below the speed limit, right lane. 5 minutes after parking at the workplace
  • Mindfulness at work Pyxis Telephone & Call lights Door handles Breathe when your pt breathes
  • STOP STOP TAKE A BREATH OBSERVE PROCEED
  • WHATS MY INTENTION BEFORE ACTING ON SOMETHING WILL THIS HARM OR HELP?
  • FEEL YOUR BODY Are you paying attention to your body?
  • Take a breath When you park at home, take a minute to orient yourself, before entering your home.
  • Self Compassion Can we find a way to be kind to ourselves?
  • Befriending ourselves Support yourself through a difficulty as you would a close friend.
  • Oxytocin (love hormone)
  • LEARN TO MEDITATE CHANGE YOUR BRAIN
  • JUST SAY NO! Or at least pause and get back to them!
  • LIMIT COMPUTER TIME WHAT ARE YOU TAKING IN?
  • USE YOUR PTO AND TRAVEL!
  • Who do you spend your time with?
  • Unsupportive Friends
  • YOGA
  • WHO BRIGHTENS YOUR DAY?
  • QUESTIONS? Eileen@thebalancednurse.com
  • WWW.THEBALANCEDNURSE.COM