2011 Multi-State Nutrition Education Conference Charleston, WV May 16-19, 2011 Jane Riffe, Ed.D., LICSW, LPC Specialist, Family & Human Development Self-Care: Using Mindfulness to Manage Stress

Sources of Stress Tough economic times Family or health problems Anger at life situation – “Why me?” Persistent worries Fear of bad things about to happen What causes you stress?

Today you will: Identify 3 benefits of Mindfulness Based Stress Management. Identify 3 personal “Stress Barometers.” Experience and practice mindfulness skills to help you feel better. Create a self-care plan to reduce and manage stress.

Mind & Body are One Intricate “spider web” of mind-body connections Strong emotions create pathways to the brain, connections between mood, thoughts and body responses. Pathways go in all directions.

Mindfulness is… Paying attention On purpose In the present moment “Here & Now” Nonjudgmental attitude Jon Kabat-Zinn, (1994) Wherever You Go, There you Are.

Mindfulness Based Stress Management Refined by 30 years of medical and psychological research. Impressive results with anxiety, depression, and chronic diseases such as diabetes, hypertension and heart disease. trials.gov University of Massachusetts Medical School Center for Mindfulness in Medicine, Health Care, and Society

Training in Mindfulness & Acceptance 30 years of medical and psychological research 3 months after the workshop, diabetics showed: Better control of blood glucose. Significant improvements in self-management skills, including exercise, nutrition and blood glucose monitoring. Improved quality of life. Gregg, Callaghan and others (2007). Improving Diabetes Self-Management Through Acceptance, Mindfulness, and Values: A Randomized Controlled Trial. Journal of Consulting and Clinical Psychology, Vol. 75, no. 2, p

Non-judgment The of mindfulness Paying attention to your experience in a gentle, kind way. Learning to view all your body, your thoughts, and your feelings with compassion and kindness. Extending thoughts of compassion toward others.

6 Core Mindfulness Skills  Skill #1: Mindful Breathing  Skill #2: Mindful Eating  Skill #3: Bringing Awareness to Your Thoughts  Skill #4: Thought Surfing  Skill #5: Bringing Awareness to Everyday Routines  Skill #6: Focus on What’s Funny

The foundation = Paying Mindful Attention

How do YOU know…. When you are out of balance?

Personal Stress Barometers can be a signal to be mindful Body tension/pain Feelings/moods Thoughts Behaviors

Skill #1 Mindful Breathing

What are YOUR cues? “Body Barometers” “Mind Monsters” (thinking patterns) “ Cue to do ” -q 2 do

Mindful Breathing Follow your breath in & out

Breathing Mindfully What do you think are the benefits of Mindful breathing? Easy to notice Always with us Returns us to the present moment - Stimulates the Relaxation Response Relaxes the diaphragm Reduces anxiety

Skill #2 Mindful Eating

A Taste of Mindfulness: Eating One Raisin Holding Seeing Touching Smelling Placing the raisin on your tongue Tasting Swallowing Following

Shifting out of Autopilot As you are eating: 1) Notice stress cues/body barometers 2) Shift and slow down into moment-to- moment awareness by practicing mindful breathing. 3) Pay attention to sensation. This will help you sense directly what foods are good for your body.

Shift Focus Out of thinking mind… …into direct sense-based experience Persistent dominance of Left Brain Mindfulness opens us to more resources. Mindfulness can dramatically increase stress resiliency.

Skill #3 Bringing awareness to your thoughts

Mindfulness = Relaxed attention Great news! We can re-wire our brains towards greater health & happiness! “The most powerful, and the most controllable stressor in the world is _ _ _ _ _ _ _ _ _ _ _ _.”

…the Human Mind.” Source: Michael Matteson & John Ivancevich, Controlling Work Stress- Effective Human Resource and Management Strategies.

Trying to Suppress & Control Thoughts Doesn’t Work Exercise: Don’t think about a pink elephant.

“What you Resist, Persists” Attempting to control thoughts & feelings… Works for temporary short-term relief. Increases anxiety and/or anger. Worsens memory for important life events. Is hard work! Results in poorer quality of life.

Stop the Tug of War with Your Emotions

 Struggle to control thoughts, feelings, or body sensations?  Get mad, feel sad?  Get busy so as not to notice?  Blame yourself for even thinking or feeling that way?  The solution (manage, control & avoid feelings) becomes the problem! How do you respond to your cues?

What else can I do? Choose to notice sensations thoughts, or feelings. Shift to gentle acceptance. Practice daily tuning into mindful awareness.

What else can I do? Choose to notice sensations thoughts, or feelings. Shift to gentle acceptance. Practice daily tuning into mindful awareness.

Our Feelings Negative feelings are unavoidable in the face of life circumstances. Anxiety and depression are common and part of life’s experience. It is impossible (and likely undesirable) to maintain perfect control of one’s emotions. Feelings are a sign of weakness.

Be Kind to Your Mind Unpleasant thoughts & feelings are natural, normal experiences in the flow of life. Could it be possible to be open to life experiences rather than fighting them?

What you Can Do with Upsetting Thoughts Instead of this… Do what your mind says to do. Struggle with thoughts & feelings, trying to make them go away. Mindfully do this: Observe what your mind says without further action. Meet your thoughts & feelings with compassion. Simply allow your thoughts to be there.

What you Can Do with Upsetting Thoughts Instead of this… Blame and judge! Put down yourself or others for having these thoughts and feelings. Distract yourself with activity, stay too busy, run from the feelings. Mindfully do this: Practice patience with yourself and others. Notice the feelings, perhaps do nothing unless action will really help.

“ struggling to feel and think better. Instead, start living better with whatever you might be thinking or feeling.” Forsythe & Eibert (2007). The Mindfulness and Acceptance Workbook for Anxiety. New Harbinger Press It’s possible to choose to…

Skill #4 “Thought surfing”

Learning to Surf Notice your barometers: urge to act or to move into self-blame. Visualize this emotion as a wave, ride that wave, surf it in your mind. Like all waves, the feeling or thought will peak and pass. Be curious about the ride!

“It will Peak and Pass.”

Mindfulness in a nutshell “You can’t stop the waves, But you can learn to surf.” Dr. Jon Kabat-Zinn

When Mindfulness Works Best When you have no control Things I can control vs. Things I cannot control “…Wisdom to know the difference.” AA Serenity Prayer

 When you can take action.  Action works when the source of pain, stress, or harm is outside yourself. One way to think about this: “When you can use your hands, feet, (and sometimes mouth) to reduce the stress.” What You Can Control

When the source of stress is inside yourself: from thoughts or feelings. “BETWEEN YOUR EARS” “When you can’t use your hands or feet to make it better.” Note: The mind will tell you that have control when you actually don’t. What You Cannot Control

Exercise: What You Can and Cannot Control

Skill #5 Bringing awareness to everyday routines

Choose to notice. Use a routine activity as an opportunity to practice mindful acceptance. Shift to gentle noticing of self and others. Use your breath! Practice daily tuning into mindful awareness. Each time you do it, consciously choose to be mindful.

Remember – Refrain from judging! Pay attention to your experience in a gentle, kind way. Learn to view your sensations and thoughts with compassion and kindness. When you find yourself judging, simply notice it gently by saying, “Judging, judging”…

Chance of feeling happy: Happy friend – 9% increase Extra $5000 – 2% increase Your body and mind responds to:  TV  Music  Films & books Choose carefully! Choosing Happiness

Mindfulness Bell  Add a mindfulness bell to your computer. When it chimes, bring your attention to the present moment and to your breath moving in and out.

Skill #6 Focus on what’s funny

Physical Benefits of a good laugh: Increases natural killer cells Increases number of helper receptors Stimulates the immune system Provides a distraction and a lighthearted perspective Connects us with others It ’ s free, convenient and fun!

Physical benefits of a good laugh... Relaxes tense muscles Speeds up oxygen to our bodies Helps regulate the heart beat Increases endorphins/stimulates immune system Lowers blood pressure Lowers serum cortisol levels Laughing is good for your heart. It has been proven to increase blood flow by more than 20% and the benefits of laughter last for up to 45 minutes.

Laughter Yoga

Emotional Benefits of Humor Therapy Effective in combating stress Provides moments of joy Gives you a different perspective on problems Making light of a situation reduces its threat

Humor Therapy Tune into favorite sitcom Call a friend and laugh for a few minutes Read comics Share something funny with a friend & laugh together Go to a comedy club. “ Laughter is the closest distance between two people.” Victor Borge

Humor Therapy Go to a funny movie. Laugh about life ’ s frustrations. Call a friend and laugh for a few minutes. Have a game night with friends. Force a laugh once in a while. Smile more often.

Other Self-Care Strategies Take a walk most days. Set boundaries. Clarify your life priorities by writing a “Personal Mission Statement”. Choose healthy foods. Journal thoughts & feelings. Soothe yourself with art, music, gardening, animal or human friends. Your favorites?

Start Small with Changes “If you always do what you have always done, you will always get what you have always gotten.” One new thing you are motivated to do based on today’s information?

Self- Care Plan Promises to yourself: Written: What is one thing you WILL do to deal with stress more effectively? Specific – will you know if you do it or not? Timeline – how often or by when? Public: Please tell your neighbor now/family or friend later.

Mindfulness – Paying attention “Mindfulness is not paying more attention but Paying attention differently and more wisely - with the whole mind and heart, using all the senses of the body and mind.” Jon Kabat-Zinn

Calm Mind, Calm Body

Questions, Comments? Jon Kabat-Zinn MBSR video ftmmhmw

Evaluation Your feedback is important to me. Thanks for filling out the evaluation form. Families and Health Programs