1. Beyond Fight or Flight Mindfulness and wise response

2. Background

3. The oldest part of our brain
Survival at all costs, even happiness

4. Beware of Tigers!

5. What happens with fight or flight?
Increased blood flow to the muscles activated by diverting blood flow from other parts of the body.
Increased blood pressure, heart rate, blood sugars, and fats in order to supply the body with extra energy.
The blood clotting function of the body speeds up in order to prevent excessive blood loss in the event of an injury sustained during the response.
Increased muscle tension in order to provide the body with extra speed and strength.
The pupils dilate to help see with increased clarity.
Increased perspiration to prevent over-heating due to the increased metabolic rate.

6. Fight or flight serves us well in certain situations…

7. What threatens us most of the time?
Perceived threats…
Financial
Health
Criticism
Emotional
Change
Family welfare

8. Our reactions are similar to a real threat to those of a perceived threat

9. Effects of fight or flight
Physiological effects
Headaches
Muscle tension and pain
Chest pain
Fatigue
Changes in sex drive
Upset stomach
Problems with sleeping
Urinary Problems

10. Effects of fight or flight
Psychological effects
Anxiety
Restlessness
Lack of motivation or focus
Irritability or anger
Depression
Behavioural effects
Overeating or under-eating
Drug or alcohol abuse
Social withdrawal

11. The effect of this…

12. When we are threatened, is difficult to feel OK about ourselves

13. Introducing mindfulness
“Present moment awareness”
Combination of formal practise and day-today living
2,500+ year tradition
Popularised by Jon Kabat-Zinn through MBSR
We don’t need to learn mindfulness as much as learn what being unmindful does to us

14. Mindfulness reduces fight or flight reactions
Activates the ‘relaxation response’ from the ‘rest and digest’ part of our brain
Lower blood pressure
More effective immune system
Less stress
Less anxiety
Reduces depression
Reduced activity in the amygdala, increased activity in the frontal lobe, regulating emotions
Brain structure changes – like when you learn a new activity
Feel better – mentally and physically
Focus at work, at home, in relationship

15. Mindfulness and meditation is an awareness tool
We become aware of our reactions
We become aware of the effect of our reactions on us
We become aware of the true cause of reactions
We become aware of a natural state of ease
We get more choices
We more naturally have a healthier response to perceived threats
We feel less threatened
When there is a crisis (real or imagined) we can RESPOND rather than REACT

16. Aspects of mindfulness
Mindful walking
Mindful eating
Mindful speaking
Active listening
Formal sitting practice

17. Creates depth and presence
Always busy. Time bound and future based. Fuelled by fear and aversion.
Quality of skipping over the surface and superficiality
Quality of depth, being and presence
Here and now. Relaxed, Not time bound. Fuelled by curiosity and intention.

18. Test – Drive
Don’t have to stop thinking
Be curious!

19. What did you notice?

20. Working with the monkey mind and stress/anxiety
Self-talk
Everything is OK
Not now
Labelling thoughts and emotions
Focussing on the breath or body
Appreciating the senses – touch, taste, sound, smell
Regular formal practice

21. Choices and wise response

22. Thank You!