Building Resilience Through Mindful Self- Compassion 2017 OJDDA Annual Conference Presented by: Judy Clarke, M.Ed. Team HR, LLC 610 SW Broadway, Ste. 401 Portland, OR 97205 503-222-5811 judy@team-hr.com

Mindful Self-Compassion helps deepen the Resilient Zone In our “Resilient Zone” we have the best capacity for flexibilty and adaptability in mind, body and spirit. charge Release resilient zone These skills help us to learn to stay in as well as deepen our resilient zone. Mindful Self-Compassion helps deepen the Resilient Zone 2 2

Trauma Resiliency Model- e-Trauma Resource Institute Stressful/Traumatic Event or Stressful/Traumatic Triggers Hyperactivity Hypervigilance Mania Anxiety & Panic Rage Pain Stuck on “High” Hyper-arousal resilient zone When we don’t have these skills, we often get bumped out of our resilient zone and through chronic stress and trauma, we can get ‘stuck’ on high or low. In life and in the midst of conflict or stressful situations, we want to learn to stay in our resilient zone as much as possible. This also has a regulating effect on those around us. That’s the purpose of learning and practicing these skills. Depression Disconnection Exhaustion/Fatigue Numbness Stuck on “Low” Hypo-arousal Graphic adapted from an original graphic of Peter Levine/Heller

Stress Response Stress Response Turned Inward Self-Compassion Fight Self-Criticism Self-Kindness - responding to feelings of pain with kindness and soothing Flight Self-Isolation Common Humanity - remembering we are neither alone nor abnormal and that all people have similar worries and problems Freeze Self-Absorption leading to over-Identification Mindfulness - noticing without judging or attaching to what our mind is doing

3 Main Components to Self-Compassion Self-Kindness vs. Self-Judgment Common Humanity vs. Isolation Mindfulness vs. Over-Identification 3 Main Components to Self-Compassion

Default mode network Killingsworth and Gilbert “A Wandering Mind Is An Unhappy Mind” Default mode network’s job is to protect us, not to make us happy “The ability to think about what is not happening is a cognitive achievement which comes at an emotional cost.”

Mindfulness in the moment

Why the focus on mindfulness? Every time you return your concentration to the object of focus, you build synapses which increase your mind’s power to focus and concentrate. Every time you stray, you become stronger by the very act of returning. Every time you stray and return you are changing the structure of your brain. Why the focus on mindfulness?

Let’s Practice!

Stop. Take a breath. Observe your thoughts and feelings. Pause Stop.  Take a breath.  Observe your thoughts and feelings. Pause. Proceed mindfully.  

Create ‘Mindful Pauses’ throughout your day. Take 1-5 minutes to practice slowing down, feeling the body, breathing more fully, letting go of thoughts, and returning to the present moment with gratitude and acceptance. Set aside 5-30 minutes a day for meditation, yoga, art, or another mindful activity you enjoy. Surround yourself with support. Get books, audio, phone apps to learn more and keep you motivated in the practice. Check out Insight Timer app and www.centerformsc.org and https://greatergood.berkeley.edu and www.mindfulcorrections.org The important thing is to show up every day.