RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy...
Transcript of RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy...
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RESTORE, REJUVENATE & RENEW YOUR ENERGY
BRINGING SANITY INTO OUR WORK DAY WITH MINDFULNESS & SELF-COMPASSION
Eileen Spillane RN, MS
The Balanced Nurse
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WHAT IS MINDFULNESS?
• PAYING ATTENTION TO OUR PRESENT MOMENT EXPERIENCE WITH…
• OPENNESS
• CURIOSITY
• NON-JUDGEMENT
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FEEL YOUR BODY
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STRESS
• Demands exceed resources.
• Perception of the stressor. (Good news)
• If we change the way we see, we change the way we respond.
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Demands exceed the Resources
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Nursing Stressors
• Life and Death
• Sensory Overload
• Shift Work
• Horizontal Violence
• Home Life
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IS IT WORTH THE CORTISOL SURGE?
Amgydala
Are we safe?
Why Zebras don’t get ulcers.
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You can’t stop the waves….
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But you can learn how to surf
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Perception
How do you interpret events?
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“Naming” Our Experience
• Amygdala calmed down, reduced blood flow.
• Increased flow to right prefrontal cortex, emotion regulation.
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Ineffective Coping
• Denial
• Suppress with food, drugs or alcohol
• Numb out with media/internet
• Busyness
• Compulsive spending
• Negative self-talk
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FEEL YOUR BODY
Are you paying attention to your body?
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Velcro vs Teflon
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CHANGING OUR BRAIN
• Pruning (cell death)
• 2005 Harvard Study with monks
• Novice meditators
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Endurance Meditators
Thicker prefrontal region and the anterior insole of brain.
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Newbie Meditators
• 8 week MBSR
• Stressed biotech team
• Brain shift-prefrontal cortex
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Self-Hate vs Self-Love
• Empathically hold the self that took the action and that regrets it.
• Greatest danger is not circumstances we face, but the way we treat ourselves at the time.
• Nothing makes it more difficult to heal than self-hate
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Unconditional Love
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Kindness phrases
• May I be happy & peaceful.
• May I be kind & patient with myself
• May I hold my joys & sorrows with an open heart
• May I love & accept myself exactly as I am, in this moment.
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Autobiography in Five Short Chapters
Chapter 1
I walk down the street.There is a deep hole in the sidewalk.I fall in.I am lost... I am hopeless.It isn't my fault.It takes forever to find a way out.
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CHAPTER 2
I walk down the same street.There is a deep hole in the sidewalk.I pretend I don't see it.I fall in again.I can't believe I am in this same place.But it isn't my fault.It still takes a long time to get out.
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CHAPTER 3
I walk down the same street.There is a deep hole in the sidewalk.I see it there.I still fall in... it's a habit... but,my eyes are open.I know where I am.It is my fault.I get out immediately.
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CHAPTER 4
I walk down the same street.There is a deep hole in the sidewalk.I walk around it.
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CHAPTER 5
I walk down another street
Autobiography in Five Short Chapters
By Portia Nelson
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Ways to Reduce Stress at Work
5 minutes in AM to be quiet with yourself.
Driving- aware of body tension.
5 miles below the speed limit, right lane.
5 minutes after parking at the workplace
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Mindfulness at work
Pyxis
Telephone & Call lights
Door handles
Breathe when your pt breathes
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STOP
STOP
TAKE A BREATH
OBSERVE
PROCEED
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WHAT’S MY INTENTION
• BEFORE ACTING ON SOMETHING
• WILL THIS HARM OR HELP?
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FEEL YOUR BODY
Are you paying attention to your body?
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Take a breath
• When you park at home, take a minute to orient yourself, before entering your home.
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Self Compassion
Can we find a way to be kind to ourselves?
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Befriending ourselves
Support yourself through a difficulty as you would a close friend.
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Oxytocin (love hormone)
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LEARN TO MEDITATE CHANGE YOUR BRAIN
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JUST SAY NO! Or at least pause and get back to them!
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LIMIT COMPUTER TIME
WHAT ARE YOU TAKING IN?
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USE YOUR PTO AND TRAVEL!
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Who do you spend your time with?
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Unsupportive Friends
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YOGA
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WHO BRIGHTENS YOUR DAY?
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