Post on 08-Apr-2017
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Happiness Isn’t Brain Surgery:
Mindfulness and RelaxationFor the Family
Presented by: Dr. Dawn-Elise SnipesExecutive Director, AllCEUs
Host: Counselor Toolbox
Objectives Review the function of mindfulness and a
variety of mindfulness techniques Explore the concept of relaxation Identify different methods of relaxation
Mindfulness Being aware of your current state
Emotionally Mentally Physically Spiritually
MindLESSness allows people to ignore “minor” stress until it adds up to a meltdown
What discriminative stimuli can you put in the environment to remind you to do a mindfulness scan?
Mindfulness Activities Body scan Mindful Breathing Mindful Observation
Specific object Environmental awareness
Mindful awareness – Think before you act Mindful appreciation: Notice 5 things in your
day that usually go unappreciated.
More Mindfulness Activities 4+4
4 Senses plus 4 stimuli: Sight, Sound, Touch, Smell What are 4 things that I see What are 4 things I am hearing What are 4 things I am feeling What are 4 things I can smell
Tactile Mindfulness Pinch or ice cube Helps tune in to how you deal with pain and what
emotions rise
More Mindfulness Activities “I” and “You” Exercise
Pay attention to how often you use the word I in a sentence
I feelI amI will etc…
Pay attention to how often you use the word “you”
In a blaming, directing or accusatory fashionIn an inquiring, compassionate fashion
More Mindfulness Activities Cause and effect
Play out the story for everything that you do for a given period of time
I got out of bed because…. The effect of this is… Devil’s Advocate
Act as if you believe the opposite of what you believe about something. Make a note of how you feel and new perspectives you gain.
Relaxation Relieving the mind and body of stress,
tension, anxiety and restoring equilibrium Emotional
Increase pleasant cues in your environmentSound: Music, birds, silence, waterfall, Sights: Pictures, colors, organization, safetyFeel: Temperature, textureSmell: Crisp air, aromatherapy
Relaxation Cognitive
Don’t think…just be (meditation) Guided Imagery Reading something enjoyable/nonstressful Learning a new hobby is often not relaxation in
it’s truest sense because it takes a fair amount of energy, however, it does distract from other stressors
Relaxation Physical—Relieve pain and muscular
imbalances and regulate bloodflow Stretching Massage Hottub Progressive muscular relaxation Breath work
Relaxation Social
Social environments that promote calm, tranquility and happiness
Laughter is an excellent relaxation technique. Extroverts may be more comfortable around a group of
people, interruptions are welcomed Introverts may find a gathering of one or two others
without interruptions is optimal “Judgers” do not like surprises and need to plan for the
event (the unknown or unpredictable is stressful) “Perceivers” love surprises and prefer not to exert the
mental energy of planning everything out
Relaxation Environmental
What makes an environment relaxing for you?ColorsSightsLight levelTemperatureLocationSoundsOrganization
Summary Mindfulness involves increasing awareness of our
emotional, mental and physical selves Mindfulness helps us develop an understanding of
external stimuli that influence ourselves Relaxation is a technique used to restore equilibrium
after a period of stress As clients increase self-awareness, they will be able
to Identify signs of distress earlier Implement relaxation strategies to prevent upheaval Learn their own stress triggers and effective interventions