Post on 23-Aug-2014
description
RESTORE, REJUVENATE & RENEW YOUR ENERGY
BRINGING SANITY INTO OUR WORK DAY WITH MINDFULNESS & SELF-COMPASSION
Eileen Spillane RN, MSThe Balanced Nurse
WHAT IS MINDFULNESS?
• PAYING ATTENTION TO OUR PRESENT MOMENT EXPERIENCE WITH…
• OPENNESS• CURIOSITY• NON-JUDGEMENT
FEEL YOUR BODY
STRESS
• Demands exceed resources.• Perception of the stressor. (Good news)• If we change the way we see, we change the
way we respond.
Demands exceed the Resources
Nursing Stressors
• Life and Death• Sensory Overload• Shift Work • Horizontal Violence• Home Life
IS IT WORTH THE CORTISOL SURGE?Amgydala
Are we safe?
Why Zebras don’t get ulcers.
You can’t stop the waves….
But you can learn how to surf
Perception
How do you interpret events?
“Naming” Our Experience
• Amygdala calmed down, reduced blood flow.
• Increased flow to right prefrontal cortex, emotion regulation.
Ineffective Coping
• Denial• Suppress with food, drugs or alcohol• Numb out with media/internet• Busyness• Compulsive spending• Negative self-talk
FEEL YOUR BODY
Are you paying attention to your body?
Velcro vs Teflon
CHANGING OUR BRAIN
• Pruning (cell death)• 2005 Harvard Study with
monks• Novice meditators
Endurance Meditators
Thicker prefrontal region and the anterior insole of brain.
Newbie Meditators
• 8 week MBSR• Stressed biotech team• Brain shift-prefrontal
cortex
Self-Hate vs Self-Love
• Empathically hold the self that took the action and that regrets it.
• Greatest danger is not circumstances we face, but the way we treat ourselves at the time.
• Nothing makes it more difficult to heal than self-hate
Unconditional Love
Kindness phrases
• May I be happy & peaceful.• May I be kind & patient with myself• May I hold my joys & sorrows with an open
heart• May I love & accept myself exactly as I am, in
this moment.
Autobiography in Five Short Chapters
Chapter 1I walk down the street.There is a deep hole in the sidewalk.I fall in.I am lost... I am hopeless.It isn't my fault.It takes forever to find a way out.
CHAPTER 2
I walk down the same street.There is a deep hole in the sidewalk.I pretend I don't see it.I fall in again.I can't believe I am in this same place.But it isn't my fault.It still takes a long time to get out.
CHAPTER 3
I walk down the same street.There is a deep hole in the sidewalk.I see it there.I still fall in... it's a habit... but,my eyes are open.I know where I am.It is my fault.I get out immediately.
CHAPTER 4
I walk down the same street.There is a deep hole in the sidewalk.I walk around it.
CHAPTER 5
I walk down another street
Autobiography in Five Short Chapters By Portia Nelson
Ways to Reduce Stress at Work
5 minutes in AM to be quiet with yourself.
Driving- aware of body tension.5 miles below the speed limit, right lane.
5 minutes after parking at the workplace
Mindfulness at workPyxis
Telephone & Call lights
Door handles
Breathe when your pt breathes
STOPSTOP
TAKE A BREATH
OBSERVE
PROCEED
WHAT’S MY INTENTION
• BEFORE ACTING ON SOMETHING
• WILL THIS HARM OR HELP?
FEEL YOUR BODY
Are you paying attention to your body?
Take a breath
• When you park at home, take a minute to orient yourself, before entering your home.
Self Compassion
Can we find a way to be kind to ourselves?
Befriending ourselves
Support yourself through a difficulty as you would a close friend.
Oxytocin (love hormone)
LEARN TO MEDITATECHANGE YOUR BRAIN
JUST SAY NO!Or at least pause and get back to them!
LIMIT COMPUTER TIME
WHAT ARE YOU TAKING IN?
USE YOUR PTO AND TRAVEL!
Who do you spend your time with?
Unsupportive Friends
YOGA
WHO BRIGHTENS YOUR DAY?
WWW.THEBALANCEDNURSE.COM