1. Work & Life Integration Through Mindfulness Tow Yee Yau, Ph.D. Director of Health & Wellness: Counseling & Psychological Services (CAPS) & Student Wellness Center Division of Student Affairs, University of Cincinnati

2. Outline Introduction Introduction Understanding what is life, work, integration, & mindfulness Understanding what is life, work, integration, & mindfulness Sources of stress Sources of stress Taking Care of Your Life Taking Care of Your Life Questions & Answers Questions & Answers

3. Performance & Stress

4. Importance of Responsibility Who is responsible for your Life? Who is responsible for your Life? What is your responsibility in Life? What is your responsibility in Life? What is your responsibility in Work? What is your responsibility in Work? What is Integration to you as an individual? What is Integration to you as an individual?

5. Sources of Stress Self-induced stress Work environment stress Event- related stress

6. Sources of Stress Self-induced stress – self-initiated as a result of wandering, attachment, discriminating thoughts (e.g., self-doubt, fear of failure, feelings of perfectionism, boredom, anxiety) Self-induced stress – self-initiated as a result of wandering, attachment, discriminating thoughts (e.g., self-doubt, fear of failure, feelings of perfectionism, boredom, anxiety) Work environment stress – demands of your job, relationships with your colleagues or supervisors (e.g., time pressure, excessive work load) Work environment stress – demands of your job, relationships with your colleagues or supervisors (e.g., time pressure, excessive work load) Event-related stress – personal events that affect your work life (e.g., medical problems, family issues, life transitions) Event-related stress – personal events that affect your work life (e.g., medical problems, family issues, life transitions)

7. Taking Care of Your Life Mindfulness Meditation Mindfulness Meditation Mindfulness in your daily life - BESTA Mindfulness in your daily life - BESTA Time management Time management

8. Benefits of Meditation  Reduction of anxiety and depressive symptoms  Memory improves – focus, clarity, attention, and concentration  Mental and physical stamina increase  Reduction of chronic stress – hypertension  Relieve drugs and alcohol dependence

10. What is Mindfulness Training?  Mindfulness training is a scientific and systematic method of developing mind’s innate wisdom and capabilities  Everyone has the skill to train our mind to have clarity, concentration, calmness, and awareness

11. Meditation Exercises  Swinging hand exercise  Breathing meditation  Chanting meditation  Walking meditation  Prostration meditation

12. Sitting Meditation

14. Time Management Stephen Covey (1989) – urgency & importance Stephen Covey (1989) – urgency & importance Priority 1: High Urgency/High Importance Priority 1: High Urgency/High Importance Priority 2: Low Urgency/High Importance Priority 2: Low Urgency/High Importance Priority 3: High Urgency/Low Importance Priority 3: High Urgency/Low Importance Priority 4: Low Urgency/Low Importance Priority 4: Low Urgency/Low Importance

15. Whole Person Approach You SpiritualSocialPhysicalMentalWillEmotional

16. Whole Person Approach (continued) Spiritual – uncovered & developing virtues of character Spiritual – uncovered & developing virtues of character Social – meaningful relationships Social – meaningful relationships Physical – developing & maintaining physical health Physical – developing & maintaining physical health Mental – learning to grow & adapting changes Mental – learning to grow & adapting changes Will – learning to take responsibility for our behaviors & letting go of things or people that we have no control Will – learning to take responsibility for our behaviors & letting go of things or people that we have no control Emotional – fully aware of feelings & emotions Emotional – fully aware of feelings & emotions

17. CAPS Services Confidential counseling for UC students – individual, couples, & group Confidential counseling for UC students – individual, couples, & group Psychiatry Program Psychiatry Program Psychological Testing Psychological Testing Emergent Care services during business hours (Monday to Friday; 8 am to 4 pm) Emergent Care services during business hours (Monday to Friday; 8 am to 4 pm) 24/7 Phone Consultation/Crisis Helpline – 24/7 Phone Consultation/Crisis Helpline – (513) 556-0648 (513) 556-0648

18. CAPS Services Sexual Assault Support Program Sexual Assault Support Program Substance Use Psycho-Educational Program Substance Use Psycho-Educational Program Consultation with faculty, staff, family, and friends concerned about a student Consultation with faculty, staff, family, and friends concerned about a student Workshops and presentations – stress management, communication, relationships and balancing demands, and other life-enhancing topics Workshops and presentations – stress management, communication, relationships and balancing demands, and other life-enhancing topics Let’s Talk Program Let’s Talk Program On-line Mental Health Screening On-line Mental Health Screening

19. Counseling & Psychological Services (CAPS) 225 Calhoun Street, Ste. 200 Ph: 513-556-0648 Cincinnati, OH 45219 Go online: www.uc.edu/counseling www.uc.edu/counselingwww.uc.edu/counseling Entrance To CAPS: Next to Rue 21

20. Poem By Thich Nhat Hanh “Breathing in, I calm my body, “Breathing in, I calm my body, Breathing out, I smile. Breathing out, I smile. Dwelling in the present moment, Dwelling in the present moment, I know this is a wonderful moment!” I know this is a wonderful moment!” Thank you, Amituofo! Thank you, Amituofo!