Mindfulness in the Workplace and Leaders in Healthcare by Argentum

Mindfulness in the Workplace for Workers and Leaders in Health Care Wednesday, October 25, 2017 Chandra White, BA, NBC-HWC, E-RYT 500 WellSmart Solutions, LLC

About Us CHANDRA WHITE • National Board Certified Health & Wellness Coach • Professional Mindfulness Training • Certified Yoga Teacher/Therapist • Corporate Background in Hospitality Management, Engineering and Construction and Healthcare Industries • Instructor/Mentor at Emory Health Coach Training Program • Education in Restaurant Management and Business.

RENEE ANDERSON • Certified Gallup Strengths Coach • Marshall Goldsmith Executive Coach • Corporate Background in HR Leadership Roles • Education in HR Management and Business Administration.

EIMER KERNAN • Mindfulness Based Stress Reduction Training • Healthcare Background in Clinical Research and Practice • Corporate Background as Senior Management Consultant • Integrative Health Coach/Registered Yoga Teacher • Education in Social Work and Business Administration.

Today’s Conversation • Mindfulness Defined • Benefits • Methods of Mindfulness • Formal and Informal Practices • Mindful Leadership

What is Mindfulness? Paying attention on purpose, in the present moment, non-judgmentally, to the unfolding of experience moment to moment. ~Jon Kabat-Zinn, Ph.D. University of Massachusetts Medical Center

Mindfulness â&#x20AC;&#x201C; Research Year 2000, 10 studies Year 2016, 667 studies

Mindfulness – Research/Benefits PARTICIPATION IN MBSR YIELDS BENEFITS FOR CLINICIANS IN THE DOMAINS OF PHYSICAL AND MENTAL HEALTH. Irving, J.A., et al (2009). Cultivating mindfulness in health care professionals: a review of empirical studies of mindfulnessbased stress reduction (MBSR). PubMed.gov. MEDITATION PRACTICE MAY OFFSET CORTICAL THINNING BROUGHT ON BY AGING. Lazar, S., et al (2005). Meditation experience is associated with cortical thickness. Neuro Report, 16(17), 1893-1897. LESS ANXIETY, DEPRESSION AND ANGER REPORTED BY UNDERGRADUATES PRACTICING MINDFULNESS 20 MINUTES DAILY, FIVE TIMES A WEEK. Tang, Y., et al. (2007). Short-term meditation training improves attention and self-regulation. PNAS, 104(43), 17152-17156. RELATIONSHIP MINDFULNESS PRACTICE REPORTS IMPROVED CLOSENESS, ACCEPTANCE OF ONE ANOTHER, AUTONOMY AND RELATIONSHIP SATISFACTION. Carson, J., et al. (2004). Mindfulness-Based Relationship Enhancement. Behavior Therapy, 35, 471-494. MINDFULNESS BASED INTERVENTION’S EFFECTIVENESS AT PREVENTING RELAPSE OF DEPRESSION. Teasdale, J., et al. (2000). Prevention of Relapse/Recurrence in Major Depression by Mindfulness-Based Cognitive Therapy. Journal of Counseling and Clinical Psychology, 68(4), 615-623. CORPORATE NURSE PARTICIPANTS SHOWED IMPROVEMENT IN GENERAL HEALTH, DECREASED STRESS, DECREASED WORK BURNOUT. Bazarko, D., et al. (2013). The Impact of an Innovative Mindfulness-Based Stress Reduction Program on the Health and WellBeing of Nurses Employed in a Corporate Setting. Journal of Workplace Behavioral Health, 28:107-133.

Mindfulness – Research Categories • Clinical Applications of Mindfulness • Impact of Mindfulness on ADHD, Aggression, Chronic Pain, Diabetes, Eating Disorders, Heart Disease, OCD, PTSD, Smoking Cessation, Tinnitus • Mindfulness for Education, in Prisons, MBCT, MBSR, MBRP

Stress •

Good Stress or Eustress: Normal part of life. Keeps us motivated to keep going with our lives. Supports mastery.

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Temporary Stressful Situation: Sympathetic and Parasympathetic nervous systems engage to deal with, then recover from, the “threat”.

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Distress or Chronic Stress: Where we are engaged in the fight or flight response incessantly. It doesn’t seem to cease.

Effects of Stressful Event Sympathetic Nervous System/SAR Physiologically

Psychologically

Socially

Hormones like cortisol released

Vision narrows which affects working memory and decision making

Isolate

Neurotransmitters like epinephrine and norepinephrine produced

Become very black and white: good/bad, friend/foe, dangerous/not dangerous

Become cut off

Symptoms of Chronic Stress Physiologically

Psychologically

Socially

Headaches

Anxiety

Sooth by Overeating

Muscle Tension

Restlessness

Under eating

Pain

Lack of Motivation & Focus

Substance Abuse

Fatigue

Irritability

Socially Withdrawn

Gastro-intestinal Issues

Increased Anger

Loneliness

Insomnia

Sadness/Depression

Isolation

Chronic & Progressive Cellular Inflammation

Chronic & Progressive Cellular Inflammation • • • • •

Immune Function Deterioration Cell Death Acceleration Brain Function/Memory Impairment Premature Aging Onset of Chronic Disease States

The Human Function Curve

Adaptation of The Human Function Curve, Peter Nixon, 1979

Stages of Symptoms of Stress •

Early • Going fast--overwhelm • Irritability • Changes in eating/sleeping • Making errors • Missing deadlines • Increased alcohol consumption

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Mid Level • Memory impairment/forgetful • Inability to concentrate/focus • Worried/anxious • Ebbing of confidence • Over-working • Insomnia • Impatient/intolerant Danger • Constant fatigue, energetically depleted • Difficulty making decisions • Tearful • Burnout, clinical depression Cognitive Behavioral Coaching, Helen Whitten, 2011

Getting Better at Stress Using a Mindful Approach to Understand, Embrace and Use It Self Care Practices: • Exercise for Body • Exercise for Brain (Mindfulness) • Rest/Sleep • Healthy Diet • Community/Friends • Connection Self Management Skills: • Mise en place • Time Management • Emotional Regulation • Change the Stress Mindset © 2017 WellSmart Solutions - all rights reserved

Benefits of Mindfulness • • • • •

• • • •

Boosts Stamina/Energy Reduces Pain & Inflammation Improves Immune Function Improves Diabetes Management Improves Sleep

Reduces Anxiety & Depressive Symptoms Improves Working Memory & Executive Function Increases Concentration Improves Focus

Stress Management

• • •

Allows for Noticing Fosters Compassion for Others & Self Reduces Burnout

Mindfulness Tools • •

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Breath Awareness Progressive Relaxation

Insight Meditation Mindful Eating

All Three: • Mindful Walking • Yoga • Mindful Eating

• •

Guided Imagery Kind-Heartedness

Mindfulness at Work EQ Skills Leadership

Communication

Performance

Awareness Regulation

What is Mindfulness?

Mindfulness is the self-regulation of attention with an attitude of curiosity, openness and acceptance. ~Scott R. Bishop, Ph.D., CPsych University of Toronto

Mindfulness at Work Fundamentals of Leadership Excellence • • • • •

Focus Clarity Creativity Compassion Courage ~The Institute for Mindful Leadership

Mindfulness at Work Quadrant Model AWARENESS

ALTERNATIVES

Body

Perspectives

Mind

Options

Heart

Proactivity

ACCESS

ACTION

Attitudes

Values-Based Action

Talents

Mindful Leadership “Leaders who are mindful tend to be more effective in understanding and relating to others, and in motivating them toward shared goals. Hence, they become more effective in leadership roles.” ~William George, Harvard Business School Professor and former Medtronic Chairman and CEO

Mindful Leadership â&#x20AC;&#x153;The mindful leader understands that his greatest responsibility is to understand himself and to align who he is with what he does. ~Janice Marturano, Founder, The Institute for Mindful Leadership

Mindful Leadership 1. 2. 3. 4.

Pause before reacting Notice whether youâ&#x20AC;&#x2122;re open/closed Listen deeply Speak the truth ~adapted from Janice Marturano, The Institute for Mindful Leadership

Mindfulness Formal Practice •Breath Awareness •Body Scan •R A I N •Kind-Heartedness

Mindfulness Informal Practice • • • • • • •

Alarm on device: body scan Elastic band on car radio: silent commute Mealtime: one meal per week in silence Brushing teeth: setting an intention to pay attention Standing in line: breath awareness Washing hands: body scan Taking a break in nature: one time per day

Mindfulness - Resources • Online resources • Community resources • Training