Mindset Matters: Mindfulness for Stress Management: Alcon Pharmaeuticals January 30, 2015 Dr. Romie Mushtaq
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This document discusses how adopting a responsive mindset through mindfulness can help shift one's mindset from being reactive to being more purpose-driven and collaborative. It outlines five mindful steps for personal peak performance: practicing self-compassion through self-care, having compassion for others, adopting an attitude of gratitude, being still through meditation, and considering how one can be of service. Adopting a mindful and responsive mindset through these steps can help one better respond to stress instead of automatically reacting in a critical or fear-based way.
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Mindset Matters: Mindfulness for Stress Management: Alcon Pharmaeuticals January 30, 2015 Dr. Romie Mushtaq
- 1. FOCUS MINDSET MATTERS ROMILA “DR. ROMIE” MUSHTAQ, MD CENTER FOR NATURAL & INTEGRATIVE MEDICINE ORLANDO, FL
- 3. REACTIVE MINDSET Critical or cynical Driven to prove self worth Protective of self interests Fear based responses YOU CHOOSE WHERE YOUR MINDSET IS ANCHORED
- 4. RESPONSIVE MINDSET Purpose or vision Collaboration Concerned for community Selfless leader YOU CHOOSE WHERE YOUR MINDSET IS ANCHORED
- 5. REACTIVE MINDSET RESPONSIVE MINDSET Critical or cynical Driven to prove self worth Protective of self interests Fear based responses Purpose or vision Collaboration Concerned for community Selfless leader YOU CHOOSE WHERE YOUR MINDSET IS ANCHORED
- 6. DFULNESS TO SHIFT MINDSET “You cannot know others until you know yourself”
- 7. RSONAL PEAK PERFORMANCE MINDSET MATTERS 5 MINDFUL STEPS TO RESPOND INSTEAD OF REACTING NEUROSCIENCE | POSITIVE PSYCHOLOGY | MINDFULNESS
- 10. EPS TO PERSONAL PEAK PERFORMANCE Self-compassion through self-care Compassion towards others Adopt an Attitude of Gratitude Be Still How Can I Be of Service? CREATE A MINDFUL PATH TO SHIFT MINDSET www.DrRomie.com
- 12. MINDFULNESS Mindfulness transcends gender, race, religion, or geographical location Mindfulness-Based Stress Reduction Techniques Universities Business schools Corporations Professional Athletes Public schools
- 13. EPS TO PERSONAL PEAK PERFORMANCE Self-compassion through self-care Compassion towards others Adopt an Attitude of Gratitude Be Still How Can I Be of Service? CREATE A MINDFUL PATH TO SHIFT MINDSET www.DrRomie.com
- 15. HOW DO YOU REACT TO STRESS? STRESS defined: A state one experiences when there is a mismatch between perceived demands and perceived ability to cope
- 17. STRESS RESPONSE: FIGHT OR FLIGHT
- 19. DISCONNECT TO RECONNECT DIGITAL DETOX
- 20. Physical Activity 20 minutes raises BDNF Restore sleep NUTRITION IS KEY anti-inflammatory diet 20-30gm protein each meal YOUR BODY IS A TEMPLE START WITH ONE STEP TO CHANGE
- 21. EPS TO PERSONAL PEAK PERFORMANCE Self-compassion through self-care Compassion towards others Adopt an Attitude of Gratitude Be Still How Can I Be of Service? CREATE A MINDFUL PATH TO SHIFT MINDSET www.DrRomie.com
- 22. @DrROMILA
- 23. GRACIOUS LISTENING Listening without judgement Listening without formulating a response in your mind Ask, “tell me more..” Take a deep breath COMPASSION TOWARDS OTHERS
- 25. EPS TO PERSONAL PEAK PERFORMANCE Self-compassion through self-care Compassion towards others Adopt an Attitude of Gratitude Be Still How Can I Be of Service? CREATE A MINDFUL PATH TO SHIFT MINDSET www.DrRomie.com
- 27. ADOPT AN ATTITUDE OF GRATITUDE 93% agreed grateful bosses more likely to succeed 60% employees stated bosses expressed gratitude only ONE time per year or less Provide more opportunities for gratitude GRATITUDE & THE WORKPLACE John Templeton Foundation 2013
- 28. EPS TO PERSONAL PEAK PERFORMANCE Self-compassion through self-care Compassion towards others Adopt an Attitude of Gratitude Be Still How Can I Be of Service? CREATE A MINDFUL PATH TO SHIFT MINDSET www.DrRomie.com
- 30. Meditation is simply the act of making an appointment with yourself.” - Dr. Romie
- 31. JOURNAL OF AMERICAN MEDICAL ASSOCIATION JANUARY 2014 META-ANALYSIS OF STUDIES LOOKING AT MEDITATION (VARIOUS TYPES) Journal of Psychiatry 2003;64 Suppl 3:7-14. J. Alt and Comp Medicine Nov 2010; 16(11): 1145–1152. Meditation Treats Depression and Anxiety Yoga and Meditation reduce GABA levels
- 33. RELAXATION RESPONSE: REST AND DIGEST Dr. Herbert Benson Autonomic Nervous System Modulated by balancing sympathetic nervous system parasympathetic nervous system
- 34. ACC Area (anterior cingulate cortex) = React vs Respond
- 35. • American Heart Association released a scientific statement • Transcendental Meditation (TM) technique • Recommended for treatment plans for all individuals with blood pressure greater than 120/80 mm Hg. • “Transcendental Meditation is one of the most studied types of meditation, with medical studies appearing in the respected medical journals for more than 30 years.”
- 37. MINDFULNESS BASED STRESS REDUCTION • Start 5 minutes daily • Build to 20 minutes daily • If thoughts come, say “oh well” • No self judgement www.DrRomie.com
- 38. EPS TO PERSONAL PEAK PERFORMANCE Self-compassion through self-care Compassion towards others Adopt an Attitude of Gratitude Be Still How Can I Be of Service? CREATE A MINDFUL PATH TO SHIFT MINDSET www.DrRomie.com