The Year of the Scientist: Balancing Health and Science
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1 The Year of the Scientist: Balancing Health and Science Mindfulness: Research and Practice Doug Herr, Psy.D. Integrative Health Psychologist Mindfulness Based Coaching
2 Goals The purpose of the session is to review research related to mindfulness practices and how you can use mindfulness at work/home.
3 Objectives Participants will: 1. Discuss basics around research related to mindfulness. 2. Practice mindfulness using the basic core skills of mindfulness meditation. 3. Identify ways to incorporate mindfulness into daily work/home life.
4 Mindfulness Mindfulness is paying attention to the present moment on purpose, nonjudgmentally.
5 Research As of 2015, there were over 18,000 mindfulness-related articles. Jha, et al Practice-focused MT programs akin to training-focused MT may bolster attentional performance more than didactic-focused programs. Malinowski, et al Mindfulness exerts its positive effect on work engagement by increasing positive affect, hope, and optimism, which on their own and in combination enhance work engagement (full mediation). Hulsheger, et al Mindfulness experienced during work was related to subsequent sleep quality, and this relationship was mediated by psychological detachment from work in the evening.
6 Research Leroy, et al Results show that authentic functioning mediates the relationship between mindfulness and work engagement, partially for the static relationship and fully forthe dynamic relationship. Roeser, et al Teachers randomized to MT showed greater mindfulness, focused attention and working memory capacity, and occupational self-compassion, as well as lower levels of occupational stress and burnout at post-program and follow-up, than did those in the control condition. No statistically significant differences due to MT were found for physiological measures of stress. Mediational analyses showed that group differences in mindfulness and self-compassion at post-program mediated reductions in stress and burnout as well as symptoms of anxiety and depression at follow-up. Wolever, et al Compared with the control group, the mind-body interventions showed significantly greater improvements on perceived stress, sleep quality, and the heart rhythm coherence ratio of heart rate variability. The two delivery venues for the mindfulness program produced basically equivalent results.
7 Research Hunter and McCormick 2008 Analysis of the interviews suggest that persons who practice mindfulness may have more external awareness at work; be more accepting of their work situation; have more modest, realistic work goals; be more selfless; be less concerned with material acquisition and wealth; have a more internal locus of evaluation; be more likely to derive meaning in life from more sources than just work; be better able to cope and remain calm in difficult work situations; be more likely to experience work difficulties as challenges than threats; enjoy their work more; be more adaptable at work; and have more positive interpersonal relations at work.
8 Research - Physician Studies Krasner 2009 Over the course of the program and follow-up, participants demonstrated improvements in mindfulness; burnout (emotional exhaustion; depersonalization, and personal accomplishment); empathy; physician belief scale; total mood disturbance, and personality (conscientiousness, and emotional stability). Improvements in mindfulness were correlated with improvements in total mood disturbance, perspective taking, burnout (emotional exhaustion and personal accomplishment subscales, and personality factors (conscientiousness and emotional stability). West 2009 Empowerment and engagement at work increased by 3 months after the study, an improvement sustained at 12 months. Rates of high depersonalization at 3 months had decreased by 15.5%. This difference was also sustained at 12 months.
9 How to practice mindfulness
10 How to Practice Mindfulness
11 How to Practice Mindfulness
12 HOW TO PRACTICE MINDFULNESS Basic Ingredients Sit, lay down, or walk in a way that is comfortable for your body Back straight, not stiff Relaxed and Alert
13 HOW TO PRACTICE MINDFULNESS Pick a Comfortable Focus a spot on the wall sensations of breath in your nose Your feet The part of your body you prefer most
14 HOW TO PRACTICE MINDFULNESS THE CORE OF PRACTICE Focus, then Notice your awareness is wandering due to unchosen mental activity, then Shift back to your chosen focus. Lather, rinse, repeat, repeat, repeat
15 Use a non-violent timer. HOW TO PRACTICE MINDFULNESS Like the Insight Timer App
16 Let s Practice Mindfulness (here, now)
17 HOW TO PRACTICE MINDFULNESS Just follow along as it s comfortable.
18 Implementing Mindfulness (there, then)
19 HOW TO IMPLEMENT MINDFULNESS PRACTICE Notice how you already practice. walking in nature playing with children reading, running, art pausing to feel body, emotions
20 HOW TO IMPLEMENT MINDFULNESS PRACTICE Let your intention be to practice daily. Grow your practice in a Kaizen way. Let your process be organic. Formal or informal practice
21 HOW TO IMPLEMENT MINDFULNESS PRACTICE Shift awareness from External to internal Point to global, open awareness. Emotion, sensation, thought, impulse Meanings Participate in group practice. (One that doesn t make you feel weird.) Get a mentor.
22 HOW TO IMPLEMENT MINDFULNESS PRACTICE BUT WAIT, THERE S MORE!!! Or there can be Bring INTENTION to your practice: be curious be grateful be affectionate be compassionate
23 HOW TO IMPLEMENT MINDFULNESS PRACTICE Self Compassion Break Hand to Body Acknowledge Suffering Bring kindness to the moment Dive in 10 Breath Gratitude Practice Inhale - focus on object of gratitude Exhale feel it in your body
24 HOW TO IMPLEMENT MINDFULNESS PRACTICE AT THE CONSULTING DOOR Pause and take a big breath Feel your gut, Feel your feet Open the door
25 Questions? Comments.
26 Next Session Topic Speaker Date 1. Maintaining Wellness Charlene M. Dewey, M.D., M.Ed., FACP Wed Aug Stress Management Charlene M. Dewey, M.D., M.Ed., FACP Wed Sept 7 3. Burnout Charlene M. Dewey, M.D., M.Ed., FACP Wed Oct Conflict Management Chad Buck, Ph.D. Wed Nov Communication skills Promoting Professional Accountability: It Starts with a Cup of Coffee Lynn Webb, Ph.D. Wed Dec 7 6. Building Resiliency Jim Kendall, M.S. Wed Jan Setting Personal and Work Goals Charlene M. Dewey, M.D., M.Ed., FACP Wed Jan Mindfulness Douglas Herr, Psy.D. Wed Feb Dealing with disruptive team member William H. Swiggart, M.S. Wed March Dealing with Loss of Funding John S. Penn, Ph.D. Wed April Transitioning into Retirement Reid Finlayson, M.D. Charlene M. Dewey, M.D., M.Ed., FACP Wed May Professionalism Jim Pichert, Ph.D. Wed June Negotiation skills TBD
27 Thank you Douglas R Herr, Psy.D. Mindfulness Based Coaching (615) dougherr@gmail.com
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