1. Practicing Mindfulness in Everyday Life
Why is it so important to reduce your stress? Numerous health problems are directly or indirectly linked to stress….
The leading six causes of death in the U.S.: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide
Immune response and deficiency
Memory loss
Obesity
Particularly in this day with our economy the way it is, it becomes particularly important to reduce stress in all areas of our life in order to protect our heart, immune system, and overall mental health
Presented by:
Erin Cannon, CHWC
UMedTech

2. Mindfulness is… Mindfulness means paying attention
in a particular way;
on purpose,
in the present moment
and non-judgmentally.
(Kabat-Zinn,1990)

3. Why is it important? Increased consciousness of choices
Intentional direction of thoughts, feelings and behaviors
Reduced activation of stress response that can be detrimental to your body systems over a chronic period of time

4. Stress THEN vs. NOW…
The irony of evolution is that our body adapted itself to protect against stressors – stressors that were very real and very iminent; The stress response was appropriate to those stressors b/c it provided our body the ability to run, escape, chase, etc. Quick bursts of energy that were necessary in many situations. However, those stressor are not present in this day – unfortunately, the response is the same whether we are running from a Lion or facing Financial stress

5. Stressors THEN…
Predators
Starvation
Weather
Shelter
Hunting
Illness

6. Stressors NOW… Money Time Work Family Traffic Food Holidays Illness
Divorce
Death of a loved one

7. Overexposure to Cortisol and stress hormones Effects on Your Body…
Headache
Chest pain
Pounding heart
High blood pressure
Shortness of breath
Muscle aches
Back pain
Clenched jaws
Tooth grinding
Constipation
Diarrhea
Increased sweating
Tiredness
Sleep problems
Weight gain/loss
Intimacy problems
Skin breakouts

8. Overexposure to Cortisol and stress hormones Effects on your Mind…
Anxiety
Restlessness
Worrying
Irritability
Depression
Sadness
Anger
Mood swings
Job dissatisfaction
Feeling insecure
Confusion
Burnout
Forgetfulness
Resentment
Guilt
Inability to concentrate
Seeing only the negatives

9. Overexposure to Cortisol and stress hormones Effects on your Behavior…
Overeating
Under-eating
Angry outbursts
Drug abuse
Excessive drinking
Increased smoking
Social withdrawal
Crying spells
Relationship conflicts
Decreased productivity
Blaming others

10. HOW CAN WE ALL HANDLE STRESS BETTER???

11. Stress Management Strategies
Exercise
Relaxation techniques (mindfulness)
Fostering healthy relationships
Adequate sleep
Professional counseling or psychotherapy

12. Coping & Problem Solving
To increase your skills for effective coping and problem solving , each time you encounter a stressful situation, apply the four step model we have been building upon:
Stop
Breathe
Reflect
Choose

13. Stop
There is something I need to pay attention to NOW- a negative emotion or thought

14. Breath
Release physical tension Use your breath and relaxation response techniques to stop your automatic reactions

15. Reflect and Choose your Response
Changing from automatic emotional responses to centered reflection
can open our minds to possibilities that have not occurred previously.
A series of questions can guide your reflecting on the troublesome
thought or situation.
Is it true?
Can I control it?
How can I absolutely know it is true?
How do I react when I think that thought?
How can I react differently?
What are the other possibilities?

16. “Between stimulus and response there is a space.
In that space is our power to choose our response.
In our response lies our growth and our freedom.”
-Viktor E. Frankl

17. Tools for Practicing Mindfulness Daily
Take time once this week to go and sit at your favorite place for ½ hour and reflect. DON’T LIE DOWN!
Keep a daily journal of feelings and situations where you could have been more mindful; evaluate what you would have CHOSEN to do differently
Stop, Breath, Reflect, Choose
Use the Self-Inquiry Process
Write down:
What symptoms you have of stress
Possible sources of stress that could be causing these symptoms
One emotion per day related to a joyful situation and a stressful situation
Emptying the “Mind Bucket” activity

18. Mindful Eating Why Do We Eat Mindlessly?

19. Tools for Mindful Eating
Eat without distraction
No television/electronics/reading material
Eat slowly
Pay attention to the tastes of the food, texture, pick out the ingredients in the food. Where did it come from? Appreciate it!
Pay attention to how the foods make your body feel
Put your fork down in between bites
Pay attention to fullness signals
Eat until 80% full
Wait 20 minutes after your first helping to see if you are really still hungry for more
Create Food Policies for yourself:
No snacking before/while preparing dinner
Eat only at the dinner table, even if just a snack
Always leave some food on your plate
Limit your dinner to 2 items (protein and vegetable) to limit your portions

20. Questions to ask yourself
How fast did the hunger come on?
Does my body need this?
Why am I eating this?
Is it just because I am so sad and stressed out?
What can I do, what coping techniques would work here?
What is possible?
What do I want?
Why am I reacting the way that I am?
Why am I choosing this way versus a more healthy choice?

21. All it takes is 10 Mindful Minutes
All it takes is 10 Mindful minutes A Simple Way to Break a Bad Habit

22. Don’t expect to get it perfect right away. Practice, Practice, Practice!

23. the things I cannot change, the courage to change the things I can,
May I have the serenity to accept
the things I cannot change,
the courage to change the things I can,
and the wisdom to know the difference.
Reinhold Niebuhr
American theologian

24. KEY POINTS
Mindfulness means paying attention in a particular way; on purpose, in the present moment and non-judgmentally. (Kabat-Zinn,1990)
Mindfulness can help you deal with stress by teaching you to slow down, pay attention and focus your energy on what you can control.
Stop
Breathe
Reflect and Choose your Response
Questions to ask yourself to avoid Mindless Eating:
How fast did the hunger come on?
Does my body need this?
Why am I eating this?
Is it just because I am so sad and stressed out?
What can I do, what coping techniques would work here?
What is possible?
What do I want?
Why am I reacting the way that I am?
Why am I choosing this way versus a more healthy choice?