2. familymedicine.uottawa.ca
Arriving
• Reviewing features of zoom
• Checking microphone and speakers
• Finding a quiet space to be without distractions
• Placing the phone in a box or another place so not to be
disturbed/distracted
• EXPECTATIONS
• Cameras will be ON for the whole session
• Session will be interactive
3. familymedicine.uottawa.ca
Disclosures and Introduction
• Dr. Beardsley has no commercial conflicts, grants, or research,
or clinical trials
• Family Physician with a focused practice in psychotherapy and
is a trained Mindful Self Compassion Teacher,
• Member of MDPAC-Medical Psychotherapy Association of
Canada and the Canadian College of Family Physicians
• My story
4. familymedicine.uottawa.ca
Weather Report
• Noticing how you are showing up today in terms of the weather
• Online poll- sunny, sunny with cloudy periods etc
• ARRIVING HERE
• Setting Intention to Be fully present
• Now notice the body as you made the Weather report
5. med.uOttawa.ca
Workshop Objectives
Apply mindfulness practice and
principles as a means of enhancing self-
awareness and clinical expertise
Recognize narrative medicine as a
method of self-reflection and expression
Understand how mindfulness practice
and reflective writing can support
resilience
6. med.uOttawa.ca
Workshop Objectives
Apply mindfulness practice and
principles as a means of enhancing self-
awareness and clinical expertise
Recognize narrative medicine as a
method of self-reflection and expression
Understand how mindfulness practice
and reflective writing can support
resilience
Increase self-awareness of our
body, feelings, perceptions, and
thoughts in the clinical context
and how they may affect its
outcome.
Improve communication by
enhancing curiosity, empathy,
understanding and compassion
towards patients.
Learning how to relax and cope
with stress
7. familymedicine.uottawa.ca
The ‘Art’ of Medicine
“The practice of medicine is
an art, not
a trade; a calling, not a
business; a calling in which
your heart will be exercised
equally with your mind”
Sir William Osler
“To cure sometimes,
To relieve often,
To comfort always”
Hippocrates
9. familymedicine.uottawa.ca
Polyvagal Theory and the Window of Tolerance
(Stephen Porges)
• Ventral Vagal: the social engagement system cues us for
safety to keep us connected and survive within a community
(facial muscles, eyes, inner ear, R heart, lungs)
• Sympathetic Nervous System: Increase of Cortisol- attachment
cry, fight, flight and freeze
• Dorsal Vagal - feigned death response; collapse, dissociation,
depersonalization, disconnection from body and dysregulation
• Neuroception: an unconscious system
for detecting safety and threat, inside,
outside and between
10. familymedicine.uottawa.ca
NEUROCEPTION (Stephen Porges)
Neuroception of danger, safety, perceived or real life
threat activates these adaptive neural circuits and
change our physiological “state” without awareness
Ventral Vagal- connected within, between and among
Sympathetic-withdrawal , or aggression,
Dorsal Vagal – disconnection or collapse
• Dan Siegel refers to this as
• “Flipping Your Lid”
– (Whole Brain Child, Siegel/Bryson 2011)
13. familymedicine.uottawa.ca
Signs/Symptoms of Burnout
• PHYSICAL
• Exhaustion,
• insomnia,
• headaches,
• increased susceptibility to illness
• BEHAVIOURAL
• Increased use of alcohol and drugs
• Anger and irritability ,
• Avoidance of/distancing from work , clients, family, hobbies
• Retail Therapy
• Saakvitne (1995) Figley (1995)
14. familymedicine.uottawa.ca
Signs/Symptoms Cont’d
• PSYCHOLOGICAL
• Emotional exhaustion, depression
• Reduced ability to feel sympathy/ empathy
• Cynicism
• Low job satisfaction
• Disruption of world view
• Intrusive thoughts, dreams
• Inability to tolerate strong emotions
• Heightened anxiety
• Loss of hope
• Saakvitne (1995) Figley (1995)
15. familymedicine.uottawa.ca
Autonomic Nervous System-Dysregulation
Notice the Similarity to Burnout Characteristics- Natural Progression of
response to Chronic Stress
Hyperarousal
Sympathetic NS
• On edge, Frustrated
• Angry
• Outraged
• Blaming/attacking
• Fearful
• Anxious
• Irritable
• Agitated
Hypoarousal
Dorsal Vagal Response
• Shut Down
• Blocked
• Frozen
• There but not there
• Foggy
• Blank
• Collapsed
• Numb
• Dissociative
16. familymedicine.uottawa.ca
Medicine, The Facts
Physician/Medical Student Distress
Burnout at epidemic levels, 47%. Shanafelt et al, 2012; West et al,
The Lancet, 2016
Medical school: Burnout in ~50% of students, 10% had SI
Dyrbye et al, Annals of Internal Medicine, 2008. CFMS 37% 2017. CMAJ 2017
Medicine associated with burnout, depression, anxiety,
substance abuse, divorce and broken relationships. Shanafelt
et al, 2003
Medical Students: 27% of depression, 11% of suicidal
ideation, 16% sought Rx. Rotenstein et al, JAMA, 2016
129.000 med students from 47 countries, 1985-2015.
17. familymedicine.uottawa.ca
Burnout and Medical Errors
• Of 7905 American College Surgeons, 700 (8.9%) reported
concern they had made a major error in last three months.
• Burnout and depression were independent predictors of
reporting a recent major medical error.
Shanafelt et al, 2009
• Of 115 (76%) responding residents, 87 (76%) met the
criteria for burnout (Maslach Burnout Inventory)
• Burnout residents were significantly more likely to self report
suboptimal patient care at least monthly (53% vs. 21%;
p=0.004). Shanafelt et al, 2002
19. familymedicine.uottawa.ca
Reasons
Individual
• Type A personality and the
compulsive triad (self-doubt, guilt,
exagerated sense of responsibility).
Gazelle, Journal of Gen. Internal Medicine, 2015.
• Negative personal life events. Dyrbye
et al, Academic Medicine, 2006
• Coping style and poor social
support. Thompson et al, Teaching and
Learning in Medicine, 2016
• Inadequate sleep and exercise.
Wolf and Rosentock, Academic Psychiatry, 2017
System
• Medicine as an occupational
health risk, «the cost of caring »
Figley, C.R, Compassion Fatigue 1995
• Medical student mistreatment
Cook et al, Academic Medicine, 2014
• Learning environment. Dyrbye et al,
Medical Education, 2009
• Exposure to hidden curriculum*.
Montgomery, Burnout Research, 2014
* Power-hierarchy, patient dehumanization,
suppression of normal emotional responses, faking
or overstating one’s capabilities, unprofessionalism.
24. familymedicine.uottawa.ca
Mindfulness Taught in Medical Schools
• Improved anxiety and depression. Goyal et al, 2014
• Improved student well-being. Hassed et al, 2008
• Moderate effect on mental distress. De Vibe et al, 2013
• Positive effect on empathy. Ludwig & Kabat-Zinn, 2008
• Decreased perceived stress. Yang et al, The Journal of Alter. and
Compl. Medicine. 2018
• Cognitive effects (memory, executive function, attention,
self-regulation). Holzel et al, 2011 2009; Fox et al 2014
25. familymedicine.uottawa.ca
What mindfulness is not….
• Relaxation tool to pull out only when we are
stressed
• A panacea for suffering
• Religion
• A means to an end
• Accessible only after years of formal practice/
meditation
• About striving, about goals, being expert
meditators
• A fad
26. familymedicine.uottawa.ca
Narrative Medicine: Definition
“Medicine practiced with the narrative competency to
recognize, interpret and be moved to action by the
predicament of others.”
(Charon, 2001)
« …Writing improves
clinicians’ stories of
empathy, reflection and
courage »
« Writing that affects the
reader is art »
Rita Charon, MD, PhD
28. familymedicine.uottawa.ca
Narrative Medicine
Four of Medicine’s Central Narrative Situations:
• physician and patient
• physician and self
• Physician and colleagues
• physicians and society
Charon, JAMA, 2001
29. familymedicine.uottawa.ca
5-min Reflective Writing Exercise
Writing to a prompt:
What has been the biggest challenge you faced
during the pandemic?
Also notice what your experience of your body was
you were writing this, any awareness of
sensations, images, feelings, or thoughts
Breakout Rooms- Share your writing or what you
noticed by writing this piece
30. med.uOttawa.ca
Reflective Writing
• Is good for our health. Pennebaker et al, 2004
• Helps us contain and share experience, rather than flooding us. Frank,
2010
• As part of a Mindfulness program, it improves physician wellness and
enhances the physician-patient relationship by focusing on personal
reflection, expression and communication, through story. Krasner, 2009
• Deepens perspective both for the writer, and for those who listen and
respond to the work. Devlin et al, 2014
33. familymedicine.uottawa.ca
Meditation experience is associated with
increased cortical thickness
• Sara Lazar et al
(2005)
– Harvard neuroscientist
• 20 experienced
meditators vs 20
matched non-
meditators
• Prefrontal and insular
cortex thicker in
meditators
34. familymedicine.uottawa.ca
• Healthy stressed people
participated in a 8-wk
MBSR
• Measurements of PSS
and MRI pre and post
intervention
• Reductions in PSS
correlated with
decreases in the
amygdala grey matter
Holzel et al. 2009
Mindfulness practice and changes
in the amygdala
37. familymedicine.uottawa.ca
Quick self-assessment
Notice how you relate to your answers
• How deep are your breaths?
• Are your shoulders making out
with your ears?
• Are you clenching your jaw?
• Or bracing yourself? Notice your
muscle tone
• Are you here in this
moment/grounded?
• Do you feel disconnected from
your body?
• How many colours can you see?
• How many sounds do you hear?
• Take some intentional breaths-
long exhalations
• Intentionally lower your
shoulders bringing them down
and back
• Open your mouth slightly-SMILE
• Gradual muscle relaxation
• Tune your senses into your
environment right here , right
now
• 5 things you can See, 4-Touch;
3-hear; 2-Smell; 1-Taste
38. familymedicine.uottawa.ca
Mindful Moments- Conscious Activities to
reconnect and relax
• STOP:
• stop,
• take a breath,
• observe,
• proceed
• Box Breathing
• Soles of the feet
• Crossovers- butterfly tapping
• Figure 8’s
• Dance
• Rhythms
• Humming- A,E,I,O,U
• Whistling
• Singing
• Nature
Pause
or Hold
Exhale
Long –
engage
PARA
Pause
or Hold
Inhale
Long-
engage
SYMPA
39. familymedicine.uottawa.ca
Cueing Safety to Others- Social Engagement
Cues from another trigger the neuroception of safety,
we get the message that it is safe to approach
Also Important to be aware of when you may be
cueing non-safety
Through body tightness,
Poor eye contact, glancing down,
looking at the clock
Rapid breathing
Mindfulness can help us to be aware of ourselves
and others
44. familymedicine.uottawa.ca
Starting Reflective Writing
• Write about your clinical and personal experiences, either
positive or negative ones. May use different perspectives
• Write about a difficulty or dilema
• Write about whatever makes you lose sleep
• Gratitude journal
• Name it to tame it- Dan Siegel
45. familymedicine.uottawa.ca
Starting a Mindfulness Practice
Stop, breath and be: take few moments during the
day to take 3-5 breaths
Before starting a new activity
• Before seeing patients-washing hands
• Red/yellow lights
• Before getting up and at bedtime
Meditation – Formal and Informal
• 2-5 minutes of sitting meditation in morning or evening
• Mindfulness in Daily Life – brushing teeth, shower,
coffee, walking
48. med.uOttawa.ca
Resources
• Kabat-Zinn, Jon. Wherever You Go, There You Are:
Mindfulness Meditation in Everyday Life. New York: Hyperion,
1994.
• Kabat-Zinn, Jon. Full Catastrophe Living. Bantam Dell. New
York. 1991
• Tolle, Eckhart. The Power of Now. Novato, CA: New World
Library, 1999
• Hanh, Thich Nhat. You Are Here. Boston: Shambhala
Publications, 2001
49. familymedicine.uottawa.ca
Reflective Writing Resources
• Charon,R. Narrative Medicine: Honoring the Stories of Illness. New York:
Oxford University Press,2006.
• Casey N, Hester,MD, Tsai, JW Saving ourselves, our patients and our
profession: making the case for narrative competence in pediatrics.
Acad Pediatr 2018;18:243-247.
• DasGupta S Charon R. Personal illness narratives: using reflective writing to
teach empathy. Acad Med 2004 Apr;79(4);351-6.
• Frank, A. Why doctor’s stories matter. Canadian Family Physician 2010;
56:51-57.
• Peterkin A. Using reflective writing with students: ten tips. CAME Newsletter
, Special Editions: May, 2010.
50. familymedicine.uottawa.ca
Submission of your Creative Writing
(remember confidentiality - either written permission or patients
should not be recognizable)
Crawford, A. et al. Eds. Ars Medica: A Journal of Medicine, The
Arts and Humanities. To contribute, check the following
website: http://ars-medica.ca/index.php/journal/login
Canadian Medical Association Journal : 750-1400 words under
“Humanities Encounters”
http://www.cmaj.ca/site/authors/preparing.xhtml#humanitiesE
ncounters
51. familymedicine.uottawa.ca
Submission of your Creative Writing (Cont’)
Dzwonek, A. et al. (2016) Murmurs: The Journal of Art and
Healing, v.III. University of Ottawa, Faculty of Medicine.
Available at
https://murmursmag.files.wordpress.com/2016/04/murmurs-
edition-3.pdf To contribute contact:
murmurseditors@gmail.com
OMA Medical Student Publication. Scrub In.
https://www.oma.org/MEDICALSTUDENTS/Pages/ScrubIn.aspx
52. familymedicine.uottawa.ca
THANK YOU
Robin Beardsley info@robinbeardsley@gmail.com
May I offer my care and presence, even though it may
be met with anger, anguish, confusion , or indifference
May I find the inner resources to truly be able to give
and receive support
May I see my own limits, my struggles, with
compassion, just as I view the suffering of others
Editor's Notes
“To cure sometimes, To relieve often, To comfort always”
Hippocrates
“The practice of medicine is an art, not a trade; a calling, not a business; a calling in which your heart will be exercised equally with your mind”
Sir William Osler
“To cure sometimes, To relieve often, To comfort always”
Hippocrates
“The practice of medicine is an art, not a trade; a calling, not a business; a calling in which your heart will be exercised equally with your mind”
Sir William Osler
PLAcating- withdraw
BL- aggression
SR- withdrawing
IRR- withdrawing
When we have this early mirroring experience we grow up misinterpreting neutral or positive approaches as dangerous and we respond accordingly
The HUMAN stress response curveModified from Nixon, practitioner 1979
16% of depressed students sought help
Depression or depressive symptom prevalence data were extracted from 167 cross-sectional studies (n = 116 628) and 16 longitudinal studies (n = 5728) from 43 countries. All but 1 study used self-report instruments. The overall pooled crude prevalence of depression or depressive symptoms was 27.2% (37 933/122 356 individuals; 95% CI, 24.7% to 29.9%, I2 = 98.9%). Summary prevalence estimates ranged across assessment modalities from 9.3% to 55.9%. Depressive symptom prevalence remained relatively constant over the period studied (baseline survey year range of 1982-2015; slope, 0.2% increase per year [95% CI, −0.2% to 0.7%]). In the 9 longitudinal studies that assessed depressive symptoms before and during medical school (n = 2432), the median absolute increase in symptoms was 13.5% (range, 0.6% to 35.3%). Prevalence estimates did not significantly differ between studies of only preclinical students and studies of only clinical students (23.7% [95% CI, 19.5% to 28.5%] vs 22.4% [95% CI, 17.6% to 28.2%]; P = .72). The percentage of medical students screening positive for depression who sought psychiatric treatment was 15.7% (110/954 individuals; 95% CI, 10.2% to 23.4%, I2 = 70.1%). Suicidal ideation prevalence data were extracted from 24 cross-sectional studies (n = 21 002) from 15 countries. All but 1 study used self-report instruments. The overall pooled crude prevalence of suicidal ideation was 11.1% (2043/21 002 individuals; 95% CI, 9.0% to 13.7%, I2 = 95.8%). Summary prevalence estimates ranged across assessment modalities from 7.4% to 24.2%.
Conclusions and Relevance In this systematic review, the summary estimate of the prevalence of depression or depressive symptoms among medical students was 27.2% and that of suicidal ideation was 11.1%. Further research is needed to identify strategies for preventing and treating these disorders in this population.
Editorial
Christina Maslach 1996
Emotional exhaustiion
Depersonalization
Lack of professional accomplishment
Improved anxiety and depression. Goyal et al, 2014
Improved student well-being. Hassed et al, 2008
Moderate effect on mental distress. De Vibe et al, 2013
Positive effect on empathy. Ludwig & Kabat-Zinn, 2008
“...A human mind is a wandering mind, and a wandering mind is an unhappy mind. The ability to think about what is not happening is a cognitive achievement that comes at an emotional cost.”
Killingsworth MA, Gilbert DT. A wandering mind is an unhappy mind. Science. 2010:330
Speak abot recommending this to patientts
The brain is a learning organ, constantly changing. CLICK It learns by strengthening some neural connections and weakening others. Circuits that are used often get strengthened. Those circuits not used much fall away.
CLICK There is an old saying, “When neurons fire together, they wire together”. A good analogy is this: CLICK When walking through a field, there are may possible paths you may take. Ones that are used frequently eventually become well-worn paths.
The brain is continually changing itself – it’s structure and function – creating new favorite paths and letting other paths grow over.
The first researcher to report the effect of meditation on brain structure was Harvard neuroscientist Sara Lazar. She performed MRIs on twenty meditators and compared them with images obtained from a control group of twenty nonmeditators. The meditators were experienced practitioners. They had practiced for an average of about nine years, and spent, on average, about an hour a day meditating. All were Westerners, living in the US and working in typical jobs. The nonmeditators were local volunteers, matched to the meditators for characteristics like age and gender, but with no experience in yoga or meditation. Lazar was looking at the brain’s cortex—the outermost surface of the brain. When the brain images of the two groups were compared, she found that some cortical areas in the brains of the meditators were significantly thicker than the same areas in non-meditators.
Specifically the Pre-frontal cortex: used for executive function, reasoning, planning, judgment, + moderating social behaviour
And the insula: postulated to play a key role in the process of awareness specifically both internal/interoceptive/visceral awareness as well as EMPATHY (ie: awareness of others’ emotions)
The cortex atrophies with age; in Lazar’s meditating subjects, however, these enlarged areas were the same thickness as what was measured in nonpractitioners twenty years younger.
Not all areas of the brain grow with mindfulness practice. Some shrink… like the amygdala (the air-raid siren of the brain that mediates stress responses) in healthy but stressed participants undergoing an 8 week MBSR training course. In as little as 8 weeks, their amygdala’s as seen on MRI had shrunken and this shrinkage was associated with significant decreases in stress.
PSS= Perceived Stress Scale
Raisin
Breath and Safe Place- evoking Life Energy
Discuss resemblance of mindful eating with our role as clinicians
Softness in eyes
Prosody of voice, show interest, leaving space
Centered and grounded yet relaxed and open body posture
Slow and even breathing
Attentional qualities on the patient and the present moment between
Safe place
walk around
do iceberg- all made up- Survival Energy
Notice body- now 3 exhalations- notice body again
43
RESOURCES
https://itunes.apple.com/ca/book/mindfulness-for-medical-school/id914285826?mt=11
www.calm.com
www.mindfulselfcompassion.org
http://www.modernmeditation.ca/mindfulness-resources/
smiling mind
https://headspace