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Thank you for attending this envision nm webinar conference we will begin shortly to connect audio please telephon

  • Thank you for attending this Envision NM webinar conference. We will begin shortly.

  • To connect audio, please telephone 1-800-617-4268 Access code: 30655612#

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  • UNM CME policy, in compliance with the ACCME Standards of Commercial Support, requires that anyone who is in a position to control the content of an activity disclose all relevant financial relationships they have had within the last 12 months with a commercial interest related to the content of this activity.

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Innovations in stress reduction a mindfulness based stress reduction approach

Innovations in Stress Reduction: A Mindfulness-based Stress Reduction Approach

Carmen Martinez-Tittmann, LMSW, LPCC

Presented for Envision NM H2T Conference

April 12th, 2011


Jon kabat zinn mindfulness based stress reduction

Jon Kabat-Zinn & Mindfulness-based Stress Reduction

  • An MIT molecular biologist, author of 5 books, (2 bestselling) and scientific papers

  • The Stress Reduction Clinic, University of Mass., 1979

  • Center for Mindfulness in Medicine, Health Care and Society at the University of Mass., medical school/ 1995

  • Work has been featured in PBS by Bill Moyers Documentary, Healing and the Mind, on NBC Dateline and on ABC’s Evening News as well as on the Oprah Winfrey Show


More on jon kabat zinn

More on Jon Kabat-Zinn

  • Over 200 medical centers and clinics in the US and elsewhere now use the Mindfulness-based Stress Reduction or MBSR model


Mindfulness

Mindfulness:

  • “Paying attention on purpose in the moment without judgment”

    JKZ


Mindfulness based stress reduction

Mindfulness-based Stress Reduction:

  • An educational model vs. therapeutic model

  • An acceptance model vs. change model

    Formal Practice:

    • Body scan, body awareness, mindful movement (gentle yoga) & meditation

      Informal practice:

    • mindful eating, washing a dish, reading to the kids or taking a shower


Meditation

Meditation:

  • “Particular way of paying attention that gives rise to moment-to-moment nonjudgmental awareness”

  • “A way of being—being present and seeing things as they are”

    JKZ


Evolution of mbsr

Evolution of MBSR:

  • Jon Kabat-Zinn developed an American/non-religious vocabulary

  • Mainstreamed what had previously been accessed through a religious vocabulary

  • Allowed for a more universal access


My relationship to mbsr

My Relationship to MBSR:

  • “To be grounded in our own first-person experience and steeped in our own practice.”

  • Meditation Practice (10 years)

  • Training with JKZ (2004)

  • Teaching in Scientific Studies and Corporations

  • Applying it to Clinical Practice, individual clients, groups and families


What the studies show

What the Studies Show:

  • UNM researchers found that participation in a MBSR course decreased anxiety and binge eating

  • 5th grade girls who did a 10-week program of yoga & other mindfulness practices were more satisfied with their bodies and less preoccupied with weight.

  • The likelihood of recurrence for patients who had experienced three or more bouts of depression was reduced by half through Mindfulness-based Cognitive Therapy, an offshoot of MBSR

  • 8 weeks of MBSR resulted in an improvement in the immune profiles of people with breast or prostate cancer which corresponded with decreased depressive symptoms (Shambhala Sun, March 2010)


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Data:

  • “Our findings suggest the usefulness of MBSR as an intervention for a broad range of chronic disorders and problems. In fact, the consistent and relatively strong level of effect sizes across very different types of sample indicates that mindfulness training might enhance general features of coping with distress and disability in everyday life, as well as under more extraordinary conditions of serious disorder or stress“.

    • Grossman P, Niemann L, Schmidt S, Walach H: Mindfulness-based stress reduction and health benefits. A meta-analysis. J Psychosom Res, 2004; 57: 35-43


Definition of stress

Definition of Stress:

  • Psychological: The perception that your circumstances have exceeded your capacity to cope

  • Physiological: A state of internal imbalance of unrelieved dominance of the fight or flight response…


Fight of flight response

Fight of Flight Response:

  • An involuntary response of increased: blood flow, heart rate, blood pressure, breathing or metabolism

  • Prepares us for conflict (fight) or escape (flight)

  • Chronic activation increases risk for:

    • High blood pressure

    • A weakened immune system


Stress

Stress:

  • “Stress is a complicated cascade of physical and biochemical responses to powerful emotional stimuli. Physiologically, emotions are themselves electrical, chemical & hormonal discharges of the human nervous system. Emotions influence and are influenced by the functioning or our major organs, the integrity of our immune defenses and the workings of the many circulating biological substances that help govern the body’s physical states.” Gabor Mate, M.D.


Stress re action

Stress Re-action:

  • What does the body need?


Emotional regulation

Emotional Regulation:

  • Intrinsic and extrinsic processes responsible for identifying, supervising, evaluating, and altering emotional reactions (Thompson, 1994).

  • A state of equilibrium or balance


  • Emotional regulation1

    Emotional Regulation


    How to establish regulation stress response vs stress re action

    How To Establish Regulation: Stress Response Vs. Stress Re-action

    • Bringing the attention back to the breath as the object of attention

    • Noticing bodily sensations

    • Noticing thoughts

    • Noticing feelings

    • Coming back to the breath

    • Allowing for the experience as best you can without judgment!


    Stress response regulation

    Stress Response = Regulation

    Attention:

    • connection

    • Regulation

    • Order

    • Ease


    Stress re action1

    Stress Re-Action:

    • Price of not paying attention:

      • Disconnection

      • De-regulation

      • Disorder

      • Disease

        In this disconnected, deregulated and disordered state we are more likely to react


    The practice cultivation of 7 attitudinal qualities

    The Practice & Cultivation of 7 Attitudinal Qualities:

    • Non-Striving

    • Patience

    • Non-Judgment

    • Acceptance

    • Beginners Mind

    • Trust

    • Letting Go


    Case testimonial michael

    Case Testimonial/ Michael

    • Michael is a 14 year old boy presenting with trichotillomania.

    • Participated in family therapy and MBSR including body scan and sitting meditation

    • Strengths include:

      • Motivation

      • Intelligence

      • Current mastery with sports and grades

      • High achiever

      • Family support

      • Trusting relationship with therapist


    Michael s words

    Michael’s Words:

    “So, what I’ve learned about the Mindfulness is if I ever feel stressed that I’ll notice where I am and why I’m stressed and what I’m doing.

    So, If I notice that moment I do my best to try to pull my hand down, If I do pull an eyelash I try my best to accept I cannot change it (that one eyelash), it’s in the past and I have to forget about it.

    If I do kinda pull and I look and see that I’m missing a lot of eyelashes, then I try my best not to judge myself that I’m a bad person, but accept who I am and accept that I’ve got this problem that I have to deal with and I try again.”


    Michael s words1

    Michael’s Words:

    “So, what I’ve learned about the Mindfulness is if I ever feel stressed that I’ll notice where I am and why I’m stressed and what I’m doing. ( paying attention, on purpose, in the moment)

    So, If I notice that moment I do my best to try to pull my hand down, If I do pull an eyelash I try my best to accept I cannot change it (that one eyelash), it’s in the past and I have to forget about it. (acceptance, letting go, non striving)

    If I do kinda pull and I look and see that I’m missing a lot of eyelashes, then I try my best not to judge myself that I’m a bad person, but accept who I am and accept that I’ve got this problem that I have to deal with and I try again.” (non-judgment, patience, trust, beginners mind, acceptance)


    10 minute sitting meditation

    10 Minute Sitting Meditation:

    • Discussion of experience


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    • “Paying Attention & Cultivation of Awareness changes our view of the world.”

    • “We can begin to navigate in ways that are highly adaptive, highly supportive of healing, of health, and a healthier way of being—not only in one’s own body but in the world.”

      Jon Kabat-Zinn


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    • References:

    • Full Catastrophe Living, Using the Wisdom of Your Body and Mind to face Stress, Pain, and Illness, Dr. Jon Kabat-Zinn

    • The Mindful Brain, Daniel J. Siegel, MD

    • The Science of Mindfulness, Daniel J Siegel, MD

    • When the Body Says No, Gabor Mate, MD

    • Shambhala Sun Guide to Mindful Living, The Science of Mindfulness, Daniel J. Siegel, MD &Toward a Mindful Society, Jon Kabat-Zinn

    • Websites: Inner kids: www.susankaisergreenland.com/inner-kids.html

    • CDs: Jon Kabat-Zinn Guided Mindfulness Meditation, Series 1


    Thank you

    Thank you

    • Eliminating the gap between what is and what can be in health care for all children


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