Stress and DepressionStress can often times lead The prevalence ofto depressive and/or depression among post-anxious states secondary students in Canada Examples: Exams, midterms 7% of men and 14% of women in their first year met Financial matter the criteria for MDD. Grades Workload 13% of men and 19% of New environment women met the criteria for a Major Anxiety Disorder. Living away from home cjc-rcc.ucalgary.ca/cjc/index.php/rcc/article/download/291/633
Signs of … Depression Anxietysad, despairing mood Persistent state of apprehensionchanges in appetite and Catastrophic thinkingweight Irritability or edginesssleep problems Restlessness and sleeping issueloss of interest in Intense and sudden feelings of panicwork, hobbies, people orsex Fear of losing control or going crazy
Mindfulness is…The awareness that emerges through paying attention onpurpose, in the present moment, and non-judgmentally tothings as they are.Paying attention to what? Anything but especially those aspects of life that we take for granted or ignore.Why does it help? It it the opposite of ruminative thinking that makes low moods persist and return.
To be mindful is to… Become aware of: Yourself Your body Your thoughts Your environment And the interaction they all play together!!
By becoming mindful, youwill… Become aware of yourself and your environment Live in the present moment View thoughts as passing mental events Turn off the autopilot Experience things directly Approaching instead avoiding
How to become mindful… STOP and take a second to breath LOOK around you ANALYZE your environment as if it was completely new LISTEN to the sounds around you BREATH and listen and pay close attention to your breathing patterns Also, become aware of your routine activities (e.g. taking the bus, washing the dishes, eating etc.)
Some steps ofMindfulness BasedTherapy:• Body Scan• Mindfulness of Breathing• Mindfulness of Thoughts and Sounds
What is Body Scan… Lying down meditation …approx. 30 minutes Daily practice Guides us in paying attention, directly and systematically, to each part of the body We become more interested, intimate, and ware of our body in the present moment Use breathing to carry awareness to each part of your body. Sensory experience
What is Mindfulness of Breathing…Lying down or sitting positionFoundation of meditationMust learn to focus, and refocus on your breathAllows you to experience the movement of your body in thepresent momentDuring this time Lots of wandering thoughts…Its OK!!Must learn to become aware of these wandering thoughtsand pull yourself back into concentration mode
What is Mindfulness ofThoughts and Sound…Must realize that thoughts are not factsMust realize that thoughts are temporary, not permanentFirst step: Focus your awareness to shift from bodilysensations to hearingBecome receptive to sounds around you Do not try to find their meaning but rather their qualities (e.g. pitch, timbre, duration)
What is Mindfulness ofThoughts and Sound…If your mind drifts away, acknowledge it and bringyourself back to your awareness state.Once you have become aware of the sounds around youand do not experience them as distractions anymore,you go on to the next step.Let your thoughts take the center stage.Let your thoughts come and go through your mind
What is Mindfulness of Thoughts and Sound…Become aware of when they appear, how long they last,and when they leave your mind.No thoughts is to be considered negative or positive…justwelcome all of them.See your thoughts as moving clouds… do not try to holdon to them or make them disappear.If some thoughts bring high emotional charge, take mentalnotes of their intensity but once again…..let them be!
Become aware of your body sensations when you are stressed or anxious. Physical Note the parts of your body that experience these sensations.Barometer First Pay attention to your torso and abdomen Most sensitive to stress!!!! The tune in to it and compare your body sensations Stress vs. Relax If you are physical stressed, according to your physical barometer Take time to BREATHHH!!!!!