This is a one-day workshop for helping nurses to reduce stress, increase productivity, and cultivate compassion using mindfulness-based tools. You will be introduced to 7 simple and effective practices from the MINDFULGym program https://www.mindfulgymalaysia.com/

1. Psychiatrist & Mindfulness-Based Therapist, Sunway Medical Centre;
President of Malaysia Association for Mindfulness Practice & Research (MMPR)
By Dr. Phang Cheng Kar (M.D.)
1

2. The MINDFULGym program is supported by
8 local research in Malaysia for reducing stress and
improving happiness. In this workshop, you will
learn 7 exercises to help you cope with stress
2

3. MINDFULGym for ICU Nurses in Serdang Hospital
Hee, K.L, Subramanian, P., Rahmat, N., & Phang, C.K. (2014). The Effect of Mindfulness Training Programme on
Reducing Stress and Promoting Well-being among Nurses in Critical Care Units. Australian Journal of Advance
Nursing, 31(3), 22–31.

4. MINDFULGym for nurses in UMMC

6. 1. ABC of Stress in Nurses
2. Introduction to Mindfulness
3. Mindful Body Stretching
4. Mindful Breathing
5. NOWING The Present Moment
6. Mindful Listening
7. Mindful Photography
8. Gratitude Workout: Google-WWW-Yahoo
9. Loving Kindness (Rasa Sayang)
10. A Mindful Nursing Day
11. MINDFULGym Nurse Website

7. 1. ABC of Stress in Nurses
2. Introduction to Mindfulness
3. Mindful Body Stretching
4. Mindful Breathing
5. NOWING The Present Moment
6. Mindful Listening
7. Mindful Photography
8. Gratitude Workout: Google-WWW-Yahoo
9. Loving Kindness (Rasa Sayang)
10. A Mindful Nursing Day
11. MINDFULGym Nurse Website

8. STRESS
“Stress” is a general term that we use to refer to the tension that
arises when we can’t cope with the demands or challenges in life

9. Signs & symptoms of stress…
Thought Feeling
Body Behavior
STRESS
To know our stress level, we need to be aware of our signature or typical
stress symptoms which can be classified into four categories

10. Examples of typical stress symptoms?
“I’m useless”
“Nobody
likes me”
“I’m a burden
to others”
“I’m going
crazy”
“What if…!!!”
Sad
Fear
Worry
Angry
Impatient
Heart
beating
quickly
Breathing
rapidly
Muscle
aches
Easily tired
Gastric pain
Eat a lot
Keep quite
Drive
recklessly
Sleep all
the time
Smoke a lot
THOUGHT FEELING BODY BEHAVIOR

11. Is STRESS Good or Bad?
The figure shows the Yerkes Dodson curve. When our stress level (X axis) is too low,
performance (Y axis) is no good, e.g. lack of motivation to study. On the other hand,
when it’s too much, performance is also affected, e.g. nervousness impairs memory that
is crucial for learning. We need OPTIMAL stress – a.k.a. “eustress” (good stress) for
good performance. MINDFULGym NURSE is useful for reducing excessive stress…
Imagefromhttp://secretgeek.net/ydlaw.asp

12. Teknik1:
MINDFUL BODY STRETCHING
ReganganKetarasedar

13. Squeeze the orange!

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Mindful Body Stretching:
Tortoise!

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Mindful Body Stretching:
Superman!

16. Mindful Body Stretching:
Push the ceiling!

17. Massage, Tap & Rotate

18. World Happiness Report
2018 (Malaysia)
 2012 – 51
 2013 – 56
 2015 – 61
 2016 – 47
 2017 – 42
 2018 – 35
156 countries; Finland is no 1; Singapore - dropped from 26th in 2017 to 34th in 2018

19. Yawning - Aaaahhhhh!

20. Squeeze nose with face -
Eeeeeeeee!

21. Make a long face -
Oooohhh!

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Grip a handkerchief
with your toes

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Touch shin with toes

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Touch wall with toes

25. 1. ABC of Stress in Nurses
2. Introduction to Mindfulness
3. Mindful Body Stretching
4. Mindful Breathing
5. NOWING The Present Moment
6. Mindful Listening
7. Mindful Photography
8. Gratitude Workout: Google-WWW-Yahoo
9. Loving Kindness (Rasa Sayang)
10. A Mindful Nursing Day
11. MINDFULGym Nurse Website

26. “Mindfulness” is now a very popular
concept for self-help & wellness

27. Mindfulness was first introduced into medicine as MBSR by Emeritus Professor
Dr. Jon Kabat-Zinn in the 1970s at the University of Massachusetts Medical Centre
for stress reduction in patients with physical disorders, e.g. chronic pain & psoriasis
MBSR –
Mindfulness-based Stress
Reduction Program

28. Mindfulness means
Remembering to
PAY ATTENTION
to the PRESENT MOMENT
with an attitude of Kindness,
a Beginner’s Mind & Wisdom
Dr. Zhen-Phang, MINDFULGym
What is Mindfulness?

29. Teacher says pay attention!
MINDFULGym will teach you
HOW to pay attention…

30. 3

31. Teknik2:
MINDFUL BREATHING
PernafasanKetarasedar

32. Slow, Deep & Mindful
Breathing – Qi Gong Style

35. Teknik3:
NOWING THE
PRESENT MOMENT
Latihan Tumpu & Tekun

36. MULTITASKING

37. What is Multitasking?

38. Multitasking, Mindlessness & Mistakes

39. Multitasking, Mindlessness & Mistakes

40. Multitasking, Mindlessness & Mistakes

41. Multitasking, Mindlessness & Mistakes

42. NOW-INGThe Present Moment

43. Teknik4:
MINDFULLISTENING
PendegaranPrihatin

44. 1. When is the most
important time?
2. Who is the most
important person?
3. What is the most
important thing to do?

45. Mindful
7 Habits of Mindful Listening
M – Mmmmhhhhh…
I – I see, Interesting…
Y - Ya, yaloh, yes…
A – Aaaahhhh,
Aiyoh…
O – Oooohhh, OMG…
W – Wow, wah-lah,
wonderful…
M.I.Y.A.O.W. ?

46. Mindful vs. Mindless Listening

47. Happiness is here & now…
(Source: Plum Village, France)
Happiness is here and now,
I have dropped my worries.
Nowhere to go, nothing to do,
no longer in a hurry.
Happiness is here and now,
I have dropped my worries.
Somewhere to go, something to do,
but not in a hurry.
http://www.youtube.com/watch?v=Q5kteKBfQ0I

48. Happiness is here & now…
(1-Malaysia version)
HOI SAM is here and now,
I have dropped my RISAU.
Nowhere to go, nothing to do,
no longer in CEPAT-CEPAT.
HUA HI is here and now,
I have dropped my RISAU.
Somewhere to go, something to do,
but not in SIKRAM-SIKRAM.
http://www.youtube.com/watch?v=Q5kteKBfQ0I

51. It enables us to
fully appreciate or
savor the NOW
experience in life,
e.g. food, music,
sceneries, friendship
– ENJY the Present
Moments.

52. Teknik5:
MINDFULPHOTOGRAPHY
TeknikMenghayati Fotografi

54. Teknik 7:
GratitudeWorkout–
‘Google-WWW-Yahoo’
Latihan Kesyukuran

55. Bronze medalists are happier
than silver medalists because
they are more GRATEFUL

56. Try to ‘Google’ (search) for 3 WWW (What Went Well?)
everyday & ‘Yahoo’ (rejoice). In another words, deliberately try
to pay attention to things that went well in life, count blessings
or find things to appreciate. For examples…

59. Teknik 5:
LOVING-KINDNESS
Amalan‘RasaSayang’

60. Rasa sayang eh,
Rasa sayang, sayang eh
Eh, may I, may you, may all be
happy, Happy, HAPPY – Yeahh 

61. Saya doakan/ucapkan…
SIHAT
SELAMAT
SEJAHTERA

62. 1. Mindful Body Stretching
(Regangan Ketarasedar)
2. Mindful Breathing
(Pernafasan Ketarasedar)
3. NOWING The Present Moment
(Latihan Tumpu & Tekun)
4. Mindful Listening
(Pendengaran Prihatin)
5. Mindful Photography
(Teknik Menghayati Fotografi)
6. Gratitude Workout: ‘Google-WWW-Yahoo’
(Latihan Kesyukuran)
5. Loving-Kindness (Rasa Sayang)
(Amalan ‘Rasa Sayang’)

63. 1. ABC of Stress in Nurses
2. Introduction to Mindfulness
3. Mindful Body Stretching
4. Mindful Breathing
5. NOWING The Present Moment
6. Mindful Listening
7. Mindful Photography
8. Gratitude Workout: Google-WWW-Yahoo
9. Loving Kindness (Rasa Sayang)
10. A Mindful Nursing Day
11. MINDFULGym Nurse Website

64. How to practice? Suggestion…
• Before work – Mindful Body Stretching
• During work (every 2-3 hours) or during prayers –
Mindful Breathing
• When you are tired and need to focus on nursing
procedures – NOWING The Present Moment
• When talking to someone – Mindful Listening
• After work/ after attending to a patient – sing
‘Rasa Sayang’ and wish everyone/patient safe,
healthy, and happy
• Weekend or off days – write Gratitude Workout diary
or Mindful Photography

65. https://pckar39011.wixsite.com/mindfulgym-nurse/copy-of-a-mindful-day

66. For more information:
https://pckar39011.wixsite.com/mindfulgym-nurse

67. Dr. Phang Cheng Kar
pckar39011@gmail.com
https://www.mindfulgymalaysia.com/