Building Fundamental Wealth

Stress Reduction Through Mindfulness

RUBEN LOPEZ, CECELIA CORDRAY, & TAMMY BRANDNER

What is Mindfulness?

The quality or state of being conscious or aware of something

Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them

Mindfulness practices include three components: intention, attention, and attitude

Benefits of Mindfulness 

Improvements in psychological functioning Promotes positive adaptive patterns of

emotional experiences Reduced reactivity to external emotional

stressors Individuals who are more mindful tend to

have less stressful outcomes Listen more attentively & acting with

compassion

Stress in the Workplace

Practicing Mindfulness induces relaxation

Mindfulness reduces the body’s response to stress

P

Factual Evidence

Reduced rumination  Stress reduction Boosts working memory More cognitive flexibility Less emotional reactivity  Relationship satisfaction  P

Meditators have: 

17% less stress

46% high EQ

37% higher self efficacy confidence

Overview of Employee Intervention 

6 week program in (2) week intervals 3 exercises focused on breathing, meditation, and

yoga  Weekly emails, daily exercises and journals  Wellness Advocates Wellness Champions

Wellness Team

WELLNESS ADVOCATES Send out Emails  Manage Bi-weekly

meetings  Available for support and

questions 

WELLNESS CHAMPIONS All employees

participating in the wellness intervention

Objectives

Employees will... be able to identify oncoming stress and learn

how to handle it quickly and effectively Increase productivity minimizing stress levels

at work be more aware of stress indicators and

respond positively instead of react negatively

Example of Emails & Journals

Module 1:

Breathing 

Weeks 1 & 2 Outline

Bi-Weekly EmailOutline of weekly activities, and helpful hints  Useful FREE apps that employee's can use

Exercise Mindful Breathing  Instructions in journal and app

JournalingReflection of breathing exercises Logging thoughts and activities  

Module 2:

Meditation 

Week 3 & 4 Outline 

Bi-Weekly Email

Outline of weekly activities, and helpful hintsUseful FREE apps that employee's can use  

Meditation Exercises 

Mindful walking Mindful meditation 

JournalingReflection of meditation exercises  Logging thoughts and activities 

Module 3:

Yoga

Weeks 5 & 6 

Bi-Weekly Email 

Outline of weekly activities, and helpful hints Useful FREE apps that employee's can use 

Yoga Exercises 5 day yoga challenge 4 poses for better posture 10 minute sequence to ease back pain 

Journaling Reflection of yoga exercises Logging thoughts and activities  

Impact Statements

Reduces stress within the workplace Gives employees positive stress management

skills Reduces healthcare cost because of increased

employee well-being Employee are more satisfied within the

workplace  Employee's are more loyal because they are

taken care of

Questions?

Thank you!!

ReferencesCohen-Meitar, R., Carmeli, A., & Waldman, D. A. (2009). Linking Meaningfulness in the Workplace to Employee Creativity: The Intervening Role of Organizational Identification and Positive Psychological Experiences. Creativity Research Journal, 21(4), 361-375. doi:10.1080/10400410902969910

Davis, D. M., & Hayes, J. A. (2011). What are the benefits of mindfulness? A practice review of psychotherapy-related research. Psychotherapy, 48(2), 198.

Epstein RM. (1999). Mindful Practice. JAMA. 282(9):833-839. doi:10.1001/jama.282.9.833

Gotink, R. A., Meijboom, R., Vernooij, M. W., Smits, M., & Hunink, M. M. (2016). 8-week Mindfulness Based Stress Reduction induces brain changes similar to traditional long-term meditation practice - A systematic review. Brain & Cognition, 10832-41. doi:10.1016/j.bandc.2016.07.001

Grossmeier, J., Fabius, R., Flynn, J. P., Noeldner, S. P., Fabius, D., Goetzel, R. Z., & Anderson, D. R. (2016). Linking Workplace Health Promotion Best Practices and Organizational Financial Performance. Journal Of Occupational & Environmental Medicine, 58(1), 16-23. doi: 10.1097/JOM.0000000000000631

Linnemann, A., Ditzen, B., Strahler, J., Doerr, J. M., & Nater, U. M. (2015). Music listening as a means of stress reduction in daily life. Psychoneuroendocrinology, 6082-90. doi:10.1016/j.psyneuen.2015.06.008

Linnemann, A., Strahler, J., & Nater, U. M. (2016). The stress-reducing effect of music listening varies depending on the social context. Psychoneuroendocrinology, 7297-105. doi:10.1016/j.psyneuen.2016.06.003

Mayer, J. D., Salovey, P., & Caruso, D. R. (2004). Target Articles: Emotional Intelligence: Theory, Findings, and Implications. Psychological inquiry, 15(3), 197-215.

Pescud, M., Teal, R., Shilton, T., Slevin, T., Ledger, M., Waterworth, P., Rosenberg, M. (2015). Employers’ views on the promotion of workplace health and wellbeing: a qualitative study. BMC Public Health, 5:642 doi: 10.1186/s12889-015-2029-2

Shapiro, S. L., Oman, D., Thoresen, C. E., Plante, T. G., & Flinders, T. (2008). Cultivating mindfulness: effects on well‐being. Journal of clinical psychology, 64(7), 840-862.