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K E L L Y B E C K , M S , C R C S C H O O L O F H E A L T H A N D R E H A B I L I T A T I O N S C I E N C E S

MINDFULNESS & WORK STRESS BALANCE

WHAT IS MINDFULNESS?

“Paying attention, on purpose, in the present moment,

without judgment or reaction to whatever appears in the field of your experience”

-Jon Kabat-Zinn

MEDITATION

•  Cultivate mindfulness with meditation

•  Focused, intentional concentration

•  Concentrated mind – eased mind

•  Awareness: •  Mind •  Body •  Emotions

MINDFULNESS VS. STRESS IN DAILY LIFE

•  Too much to do, too little time

•  Auto-pilot driving •  Post vacation blues

•  “should have”

•  “I can’t wait until”

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MINDFULNESS VS. STRESS IN DAILY LIFE

•  “state”, way of being

•  Awareness of body, mind, emotions stress habit patterns

AWARENESS “How you see things and how you handle them makes all the

difference in terms of how much stress you

will experience” Plante, 2010

EXPERIENTIAL

Practicing

Concentration

Neutrality

SCIENTIFIC EVIDENCE MINDFULNESS PROGRAMS

LITTLE ‘M’ VS. BIG ‘M’

MINDFULNESS

•  Formal interventions •  Standardized protocols •  Certified teachers •  Stand alone treatments •  Effective for a variety of

populations •  Evidence Based

Practice

mindfulness

•  Way of attending to life •  Present-moment

awareness •  Meditation practice •  Breathing techniques •  Mindful movement

BIG ‘M’ EVIDENCE-BASED PROGRAMS

•  Mindfulness-Based Stress Reduction

•  Mindfulness Based Cognitive Therapy

•  Acceptance & Commitment Therapy

•  Dialectical Behavior Therapy

SCIENTIFIC EVIDENCE (GOTINK ET AL., 2015. DOI:10.1371/JOURNAL.PONE.0124344)

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SCIENTIFIC EVIDENCE (GOTINK ET AL., 2015. DOI:10.1371/JOURNAL.PONE.0124344)

POPULATIONS

Established Evidence

•  General public •  Chronic pain •  Chronic illness •  Chronic stress •  Anxiety •  Depression •  Cancer •  Cardiovascular

Preliminary Evidence

•  Binge eating •  Smoking cessation •  Multiple Sclerosis •  Traumatic Brain Injury •  Autism Spectrum

Disorder •  Psoriasis

Kabat-Zinn et al., 1985; Baer, 2003; Gotink, 2015

LOCAL RESOURCES

•  https://mindfulnesspitt.org

•  http://www.upmc.com/Services/integrative-medicine/classes/Pages/meditation.aspx

•  http://onemindfulstep.com

•  https://goamra.org

QUESTIONS? REFERENCES

Baer, Ruth (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice, 10:2, (125-143).

Gotink, R., Chu, P., Busschback, J., Benson, H., Fricchione, G., Hunink, M. (2015). Standardised mindfulness-based interventions in healthcare: an overview of systematic reviews and meta-analyses of RCTs. PlosOne, 10:4, 1-17.

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. New York: Guilford Press.

Kabat-Zinn, J., Lipworth, L., Burney, R. (1985). The clinician use of mindfulness meditation for the self-regulation of chronic pain. Journal of Behavioral Medicine, 8:2, 163-189.

Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the wisdom of your body and mind to face stress, pain, and illness. New York: Delta Trade.

Kabat-Zinn, J. et al. (1992). Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. American Journal of Psychiatry, 149: 936-943.

Kabat-Zinn, J. (2003a). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10:2, 144-156.

Kabat-Zinn, J. (2003b). Mindfulness-based stress reduction (MSBR). Constructivism in the Human Sciences, 8:2, 73-83.

Kabat-Zinn, J. (2012). Mindfulness for Beginners: reclaiming the present moment and your life. Boulder, CO: Sounds True Inc.

Linehan, M. M. (1993). Cognitive-behavioral treatment of borderline personality disorder. New York: Guilford Press.

McCown, D., Reibel, D., Micozzi, M. S. (2010). Teaching Mindfulness: A practical guide for clinicians and educators. New York: Springer.

Segal, V., Williams, J.M.G., Teasdale, J.D. (2002). Mindfulness-Based Cognitive Therapy for Depression. New York: Guilford Press.