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Mindfulness e stress

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La presentazione chiarisce come e perchè la mindfulness ha effetti positivi nel ridurre lo stress e regolare le emozioni

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  • DOWNLOAD THE BOOK INTO AVAILABLE FORMAT (New Update) ......................................................................................................................... ......................................................................................................................... Download Full PDF EBOOK here { https://soo.gd/irt2 } ......................................................................................................................... Download Full EPUB Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download Full doc Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download PDF EBOOK here { https://soo.gd/irt2 } ......................................................................................................................... Download EPUB Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download doc Ebook here { https://soo.gd/irt2 } ......................................................................................................................... ......................................................................................................................... ................................................................................................................................... eBook is an electronic version of a traditional print book THE can be read by using a personal computer or by using an eBook reader. (An eBook reader can be a software application for use on a computer such as Microsoft's free Reader application, or a book-sized computer THE is used solely as a reading device such as Nuvomedia's Rocket eBook.) Users can purchase an eBook on diskette or CD, but the most popular method of getting an eBook is to purchase a downloadable file of the eBook (or other reading material) from a Web site (such as Barnes and Noble) to be read from the user's computer or reading device. Generally, an eBook can be downloaded in five minutes or less ......................................................................................................................... .............. Browse by Genre Available eBOOK .............................................................................................................................. Art, Biography, Business, Chick Lit, Children's, Christian, Classics, Comics, Contemporary, CookBOOK, Manga, Memoir, Music, Mystery, Non Fiction, Paranormal, Philosophy, Poetry, Psychology, Religion, Romance, Science, Science Fiction, Self Help, Suspense, Spirituality, Sports, Thriller, Travel, Young Adult, Crime, EBOOK, Fantasy, Fiction, Graphic Novels, Historical Fiction, History, Horror, Humor And Comedy, ......................................................................................................................... ......................................................................................................................... .....BEST SELLER FOR EBOOK RECOMMEND............................................................. ......................................................................................................................... Blowout: Corrupted Democracy, Rogue State Russia, and the Richest, Most Destructive Industry on Earth,-- The Ride of a Lifetime: Lessons Learned from 15 Years as CEO of the Walt Disney Company,-- Call Sign Chaos: Learning to Lead,-- StrengthsFinder 2.0,-- Stillness Is the Key,-- She Said: Breaking the Sexual Harassment Story THE Helped Ignite a Movement,-- Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones,-- Everything Is Figureoutable,-- What It Takes: Lessons in the Pursuit of Excellence,-- Rich Dad Poor Dad: What the Rich Teach Their Kids About Money THE the Poor and Middle Class Do Not!,-- The Total Money Makeover: Classic Edition: A Proven Plan for Financial Fitness,-- Shut Up and Listen!: Hard Business Truths THE Will Help You Succeed, ......................................................................................................................... .........................................................................................................................
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  • DOWNLOAD THE BOOK INTO AVAILABLE FORMAT (New Update) ......................................................................................................................... ......................................................................................................................... Download Full PDF EBOOK here { https://soo.gd/irt2 } ......................................................................................................................... Download Full EPUB Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download Full doc Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download PDF EBOOK here { https://soo.gd/irt2 } ......................................................................................................................... Download EPUB Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download doc Ebook here { https://soo.gd/irt2 } ......................................................................................................................... ......................................................................................................................... ................................................................................................................................... eBook is an electronic version of a traditional print book THE can be read by using a personal computer or by using an eBook reader. (An eBook reader can be a software application for use on a computer such as Microsoft's free Reader application, or a book-sized computer THE is used solely as a reading device such as Nuvomedia's Rocket eBook.) Users can purchase an eBook on diskette or CD, but the most popular method of getting an eBook is to purchase a downloadable file of the eBook (or other reading material) from a Web site (such as Barnes and Noble) to be read from the user's computer or reading device. Generally, an eBook can be downloaded in five minutes or less ......................................................................................................................... .............. Browse by Genre Available eBOOK .............................................................................................................................. Art, Biography, Business, Chick Lit, Children's, Christian, Classics, Comics, Contemporary, CookBOOK, Manga, Memoir, Music, Mystery, Non Fiction, Paranormal, Philosophy, Poetry, Psychology, Religion, Romance, Science, Science Fiction, Self Help, Suspense, Spirituality, Sports, Thriller, Travel, Young Adult, Crime, EBOOK, Fantasy, Fiction, Graphic Novels, Historical Fiction, History, Horror, Humor And Comedy, ......................................................................................................................... ......................................................................................................................... .....BEST SELLER FOR EBOOK RECOMMEND............................................................. ......................................................................................................................... Blowout: Corrupted Democracy, Rogue State Russia, and the Richest, Most Destructive Industry on Earth,-- The Ride of a Lifetime: Lessons Learned from 15 Years as CEO of the Walt Disney Company,-- Call Sign Chaos: Learning to Lead,-- StrengthsFinder 2.0,-- Stillness Is the Key,-- She Said: Breaking the Sexual Harassment Story THE Helped Ignite a Movement,-- Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones,-- Everything Is Figureoutable,-- What It Takes: Lessons in the Pursuit of Excellence,-- Rich Dad Poor Dad: What the Rich Teach Their Kids About Money THE the Poor and Middle Class Do Not!,-- The Total Money Makeover: Classic Edition: A Proven Plan for Financial Fitness,-- Shut Up and Listen!: Hard Business Truths THE Will Help You Succeed, ......................................................................................................................... .........................................................................................................................
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Mindfulness e stress

  1. 1. MINDFULNESS E STRESS © Nicoletta Cinotti 2014 domenica 5 gennaio 14
  2. 2. COS’È LA MINDFULNESS? Una traduzione di Mindfulness potrebbe essere attenzione consapevole e intenzionale, nel momento presente, senza presunzione, insieme al flusso del respiro. Potremmo anche dire che la mindfulness è un modo per vedere le cose come sono davvero, cercando di avere una saggia relazione con esse, indipendentemente che siano piacevoli o spiacevoli. Queste caratteristiche di realismo, presenza mentale e saggezza sono parte della nostra dotazione innata ma, per varie ragioni e in diverse situazioni, vengono a ridursi. domenica 5 gennaio 14
  3. 3. ESSERE OSPITALI Mindfulness è anche un atto di ospitalità nei confronti di se stessi. Non a patto di diventare migliori ma proprio a partire da come siamo adesso, momento per momento...senza lasciarci trascinare da ciò che percepiamo ma integrandolo nella propria consapevolezza. domenica 5 gennaio 14
  4. 4. PERCHÉ OSPITALI Questa ospitalità non è un atto passivo ma semplicemente una delle strade che possiamo percorrere per esplorare le nostre modalità abituali di risposta e attivare nuove risorse. domenica 5 gennaio 14
  5. 5. SVILUPPARE Attraverso la mindfulness dei protocolli MBSR sviluppiamo: la percezione fisica, emotiva e la relazione tra corpo emozioni e pensieri. La capacità di presenza mentale e di attenzione focalizzata. La capacità di rallentare. La capacità di esprimere ciò che sperimentiamo. La capacità di non giudicarlo. domenica 5 gennaio 14
  6. 6. MINDFULNESS E STRESS C’è una relazione inversamente proporzionale tra gli elementi precedentemente elencati e la capacità di regolazione delle emozioni e di resilienza allo stress. Aumentare la nostra attenzione, la consapevolezza, il non giudizio o la sua sospensione, aumenta la nostra capacità di regolazione emotiva e la nostra capacità di sostenere situazioni difficili e/o stressanti. domenica 5 gennaio 14
  7. 7. STRESS Lo stress può essere considerato una risposta adattativa a situazioni ambientali - interne o esterne - percepite come pericolose. Questa risposta attiva la produzione di ormoni, come il cortisolo, e di neuro-trasmettitori, come l’epinefrina e la norepinefrina. Se attiviamo ripetutamente questo circuito psicofisico di risposta possiamo entrare in uno stato di iperattivazione adrenalica che indebolisce il sistema immunitario e ha effetti a livello cardiovascolare. Questo può avvenire sia per ragioni fisiche che psichiche e produce una disconnessione tra la percezione del corpo, delle emozioni e dei pensieri. (Schwartz) Altera la nostra capacità di regolazione emotiva. domenica 5 gennaio 14
  8. 8. LA REGOLAZIONE DELLE EMOZIONI Quando parliamo di regolazione non parliamo di controllo ma piuttosto di consapevolezza e modulazione. Ci sono sei dimensioni che aiutano la regolazione: la chiarezza percettiva che è connessa alla sensazione di soddisfazione nella vita, la consapevolezza, l’accettazione della risposta emotiva che è connessa agli elementi depressivi, la capacità di riconoscere gli impulsi, la capacità di avere comportamenti orientati ad una meta e una varietà di strategie di regolazione.(DERS; Gratz & Roemer, 2004). domenica 5 gennaio 14
  9. 9. MINDFULNESS E PROTOCOLLO MBSR Alla fine degli anni 70 Jon Kabat Zinn mise a punto un protocollo standardizzato per lavorare sulle componenti base della mindfulness: chiarezza di percezione, attenzione focalizzata, lavoro sul respiro, capacità di esprimere sensazioni fisiche ed emotive, capacità di non identificazione. Oggi il Center for Mindfulness dell’Università del Massachussets è un centro di formazione internazionale e la mindfulness è insegnata in 14 università americane e utilizzata in più di 250 strutture ospedaliere come protocollo riabilitativo per disturbi cardio-vascolari e terapia complementare in oncologia e dermatologia. domenica 5 gennaio 14
  10. 10. MBSR E PSICOLOGIA Nell’area della psicologia clinica ha dato vita al protocollo MBCT per la prevenzione delle ricadute depressive, all’approccio DBT per le patologie borderline e all’ACT (Linehan 1993). L’idea che sta alla base dell’utilizzo del protocollo MBSR nella clinica psicologica è che le persone abbiano diverse competenze mindfulness - elencate nella slide n°8 sulla regolazione delle emozioni - e che dei deficit nelle aree mindfulness siano associate ad un incremento della vulnerabilità emotiva. domenica 5 gennaio 14
  11. 11. GLI AFFETTI NEGATIVI Utilizzando il KIMS - test che misura le abilità mindfulness appare evidente che l’aumento di affettività negativa comporta una diminuzione della consapevolezza e della capacità di espressione verbale, un aumento dell’attività di giudizio e una riduzione della capacità osservativa e percettiva. domenica 5 gennaio 14
  12. 12. LA PRATICA E LA RIPETIZIONE Il protocollo MBSR è un modo per apprendere strumenti che aiutino a coltivare una comprensione pratica di se stessi. Per farlo abbiamo bisogno di poco: essere disponibili a ripetere, a “praticare”gli strumenti che presenta il protocollo, fare quello che ci verrà proposto senza lasciarsi guidare immediatamente dal giudizio - “mi piace”, “non mi piace”- esplorando sia i sentimenti negativi che positivi, darsi il tempo della frequenza e degli esercizi a casa. domenica 5 gennaio 14
  13. 13. RISPONDERE E NON REAGIRE Nel fare questo apriremo uno spazio che ci permetterà di rispondere anziché reagire, agli eventi che ci accadono. “Tra lo stimolo e la risposta c’è uno spazio. In quello spazio abbiamo la possibilità di scegliere la nostra risposta. e nella nostra risposta sta la nostra crescita e la nostra libertà” V. Frankl domenica 5 gennaio 14
  14. 14. PER SAPERNE DI PIÙ La presentazione ti ha incuriosito? Vuoi saperne di più? Scrivimi a nicoletta.cinotti@gmail.com oppure visita il mio sito www.nicolettacinotti.net Iscriviti al mio blog e alla Newsletter e verrai regolarmente informato! domenica 5 gennaio 14

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