Mindfulness and Meditation Caring for You Ashley Neuman, PCC-S Account Executive Cleveland Clinic Wellness Enterprise

Goals Facilitate a conversation to raise your awareness of the impact of stress in your life. Identify your stress response Provide you with mindful techniques to decrease stress, increase positive emotions and energy. 2

4 75% FACTORS cause These of chronic disease Physical Inactivity Chronic Stress Poor Food Choices and Portion Sizes Tobacco Use 3

The Stress Response Your response to a real or imagined threat. A physiological cascade that prepares the body to fight, flee, or freeze; This is a good thing – in small doses. We all have different stress Stress hormones Cortisol Adrenaline Norepinephrine During this alarm period, many different hormones are activated with many dramatic effects on other body systems. The heart beats faster, blood pressure is raised, and blood vessels dilate (open wider) to increase blood flow to the muscles. The pupils dilate to aid vision. The digestive system slows down so that the body's resources and energy can be used wherever else they are needed, and the production of saliva decreases. The bronchi dilate to aid breathing. The skin sweats to cool the body, and the liver releases its stores of glucose, the major fuel of the body, to increase the person's energy level. The body stays in overdrive until the brain tells it that the emergency has ended. Events that trigger the stress response usually are emergencies that do not last for very long. This allows the body to relax and recover after the emergency has ended so that it can respond correctly the next time its emergency response system is needed. Cortisol is the stress response hormone, which can be measured in the saliva. Contributes to a variety of health problems: Thinning hair Weight gain (mid-section) Brittle nails Cardiac problems Weakened muscles Ulcers Infections Memory problems Adrenaline: According to Dale (1997) adrenaline “is probably the single most addictive substance.” Chemically speaking, it’s equivalent to speed or meth. 4

The Body & Stress

How do you know when your stressed? My warning signs of stress Physical Symptoms Behavioral Symptoms Emotional Symptoms Cognitive Symptoms 6

AWARENESS The first step in reversing the impact of stress on your life. What are your stress triggers? How do you cope with stress? What does stress feel like to you? 7

Interventions for Managing your Stress 8

Relaxation Response through Meditation 5/8/2018 Relaxation Response through Meditation ENERGY SPOTS – PLACES IN THE WORLD THAT RECHARGE YOUR BATTERIES

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Make Time for Mindfulness & Relaxation Practice GOAL: practice 3-4 times per week CDs and Guides are helpful for beginners Basics of Mindfulness http://www.mindful.org/mindful-magazine/rewiring-your-emotions?gclid=CJ_UxYLzrb0CFYhaMgodvF0AHg Cleveland Clinic Resources Stress Free Now

7 Mindful Ways to Reduce Stress Make stress reduction a priority Be in the present Use your senses Think positively Be curious Find meaning Keep troubles in perspective

Techniques for managing your stress: Practicing Mindfulness Living in the eternal present moment. Intensely aware of your senses. What are you most aware of in this moment? Observing your thoughts without judgment and gently turning your thoughts back 13

Mindfully Managing your Time Set priorities and let go of impossible goals. Stop to enjoy the fruits of your labor. Plan for free/unscheduled time Take the time you need to finish tasks that are important to you. Don't try to complete everything at once. Ask others, including kids, to help you complete chores. Rest when your body tells you to. 14

Stress Free Now iPhone App www.clevelandclinicwellness.com/StressApp 15

SFN ONLINE PROGRAM

Perceived Stress Employee Burnout As perceived stress and burnout symptoms decrease, Stress Free Now participants improve on measures of emotional well-being, vitality & engagement. Vitality Emotional Well-Being Engagement Perceived Stress Employee Burnout

Feel less nervous & stressed Feel more on top of things Feel better able to cope with difficulties Feel more confident to handle stressors Feel less tired & worn out Feel more full of pep Feel more energized throughout the day Better able to fall asleep & wake up feeling rested Feel less emotionally drained Feel less burned out Feel more energized & fulfilled by work Feel more excited to get up & go to work

Healers Loving Kindness Healer's Loving Kindness meditation has been proven to decrease stress and improve emotional well-being in patient caregivers. This meditation offers healers the opportunity to increase their capacity for kindness and compassion for themselves and others. 20

Every Life Deserves World Class Care ` Every Life Deserves World Class Care 21