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

2. 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

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

4. 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

5. The Body & Stress

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

7. 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

8. Interventions for Managing your Stress8

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

10. 10

11. Make Time for Mindfulness & Relaxation Practice
GOAL: practice 3-4 times per week
CDs and Guides are helpful for beginners
Basics of Mindfulness
Cleveland Clinic Resources
Stress Free Now

12. 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

13. 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

14. 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

15. Stress Free Now iPhone App www.clevelandclinicwellness.com/StressApp15

16. SFN ONLINE PROGRAM

17. 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

19. 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

20. 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

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