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- 1. Presenter Jon Unal MINDFULNESS ESSENTIALS FORTHERAPISTS’ SELF-CARE & WELLBEING Mindfulness & Wellbeing conscious_beginnings Jon Unal consciousbeginnings
- 2. Introduction Jon Unal Psychotherapist Leadership &Mindset Coach Mindful Leadership Lecturer Corporate Trainer
- 3. • 75 minminute webinar • Be present (no multitasking) • Be prepared to take action to implement ideas into your life • Bring a sense of openness & curiosity Housekeeping
- 4. Today’s objectives 1. Whydo we need mindfulness as mental health practitioners? 2. Mindfulness essentials & mindfulness practices 3. Neuroplasticity and benefits of mindfulness for self-care 4. Practical tools to improve wellbeing 5. Action plan
- 5. Conscious Beginnings 1. WHYDO WE NEED MINDFULNESS?
- 7. “Presence of thetherapist to be available to relate to the internal world of the client is the most important aspect of healing.” - Dr. Dan Siegel Presence
- 8. “Mindfulness training for psychotherapistshas a positive impact on the treatment results of their clients.” (Grepmair, et.al,2007) Impact on Clients
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- 13. Attention deficit trait Effects •Black/white thinking: perspective impaired • Difficulty staying organized and managing time • Constant low level of panic and guilt - Foerde, Knowlton & Poldrack (2006) We are moving from a world where computing power was scarce to a place where it now is almost limitless, and where the true scarce commodity is increasingly human attention Satya Nadella – CEO Microsoft https://qz.com/232884/microsofts-new-worldview-marks-a- complete-change-from-what-made-it-huge-in-the-first-place/ “
- 14. Attention deficit Killingsworth MA,Gilbert DT. A Wandering Mind Is AN Unhappy Mind. Science 12 Nov. Vol.333
- 15. If we onlyhave 53% of our attention on the task at hand, what possible impacts does it have on our clients and our team? Reflection
- 16. Enemies of attention Multitasking Technology Addiction TheDefault Network
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- 18. Illusion of multitasking conscious_beginnings JonUnal consciousbeginnings Check every 5 mins = waste 8.5 hours per week 64 seconds Average of 64 seconds to recover train of thought after checking email -Jackson, Dawson & Wilson (2002) “
- 19. • Cultivating focus •Learn how to switch attention • Ability to prioritise • Multitasking increases stress, fatigue and reduces performance Effective Attention Switching
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- 21. Conscious Beginnings 2. MINDFULNESSESSENTIALS & PRACTICES
- 23. “Staying present inthis moment as it is, moment after moment, rather than daydreaming, ruminating or being distracted.” - RICK HANSON Definition conscious_beginnings Jon Unal consciousbeginnings
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- 25. • 47% ofthe time we are thinking something else than what we are currently doing • Strong relationship between mind-wandering now and being unhappy a short time later STUDY OF 15,000 PEOPLE by Matt Killingsworth Mind Wandering
- 26. Autopilot (distracted, attention in thepast or future) – Default Mode Network Self-Awareness (being aware in the here and now)
- 27. Science of MentalFitness Mindful state • The science of mental fitness to create a high performance mindset • Optimize the brain to be efficient and quiet • Different than academic learning – practice Default Mode state • Mind is inattentive, distracted, idle, recalling past, daydreaming (absentmindedness)
- 28. Stress (Brewer et al.,2011) Anxiety (Zhao et al., 2007) Depression (Greicius et al., 2007) ADHD (Uddin et al., 2008a) Alzheimer’s disease (Firbank et al., 2007) Reduced performance (Brewer et al., 2011) The default mode network is associated with
- 29. Training the Attention conscious_beginnings JonUnal consciousbeginnings
- 30. “Between stimulus and response,there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” - VIKTOR FRANKL Our Freedom
- 31. GUIDED PRACTICE Mindfulness ofBreath conscious_beginnings Jon Unal consciousbeginnings
- 32. Reflection 1. What didyou notice during this practice? 2. How do you feel now? 3. How was your attention? conscious_beginnings Jon Unal consciousbeginnings
- 33. The Mindfulness Practicesfor Mental Health Practitioners 1. Mindfulness of breath 2. Body scan 3. Observing your thoughts (labelling) 4. Loving kindness & mindful self-compassion 5. Mindful listening 6. Mindful pause / 4-7-8 breath (Stress reduction for therapists) 7. Mindful walking 8. Mindful eating
- 34. Self-Compassion • How wouldyou treat a friend in challenging times? • Are you treating yourself the same way? conscious_beginnings Jon Unal consciousbeginnings
- 35. Self-compassion is simplythe process of turning compassion inward. It is one of the most powerful sources of coping and resilience, radically improving our mental and physical wellbeing - Kristin Neff Definition
- 36. Main Components ofSelf-Compassion 1. Mindfulness vs. overidentification: Noticing the suffering without avoidance or aversion. 2. Common humanity vs. isolation: Seeing the experience as part of larger human experience,interconnectedness. 3. Self-kindness vs. self-judgment: Treating self with care and understanding. Kindness involves active soothing and comforting.
- 37. Loving Kindness &Self-Compassion Practice conscious_beginnings Jon Unal consciousbeginnings
- 38. Conscious Beginnings 3. NEUROPLASTICITY& BENEFITS OF MINDFULNESS
- 39. The brain's capacityto change in response to environmental stimuli and learning Experience Dependent Neuroplasticity
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- 42. Sources: Goyal etal. 2014; Lutz et al. 2014, Hofmann et al. 2010, Arch & Craske, 2006, Blackburn et al. 2015, Kuyken et al. 2016 Reduces stress, anxiety, depression & pain Enhances concentration, memory & emotional intelligence Improves productivity & creativity Slows down the ageing process Works as well as anti-depressants Increases resilience & self-awareness Improves relationships, happiness & overall wellbeing
- 43. YOUR WHY? Which benefitof mindfulness would enhance your life the most? Reflect
- 44. MICROPRACTICE Mindful Pause 1. Attentionto breath 2. Relax body 3. Intention: “What is important right now?”
- 45. Conscious Beginnings 4. PRACTICALTOOLS FOR WELLBEING
- 46. 1. How wouldyou rate your level of wellbeing from 0 to 10? 2. What are some of your biggest challenges regarding your wellbeing? 3. What do you currently do that works well for your wellbeing? Reflection
- 47. Focus on what youcan control Optimise Sleep Support Network Daily Routines Move your body Mindfulness / Deep Breathing Gratitude & Mindset Wellbeing Tips
- 48. Hydration - welose about 1 litre of water every night from the humidity in the breath Sunlight – 15-20 minutes for circadian rhythm No technology Mindfulness and gratitude practice Morning stretch – limber up the body No caffeine before 90 minutes of waking up Cold shower Morning Routine
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- 50. Summary 1. Why dowe need mindfulness as mental health practitioners? 2. Mindfulness essentials & mindfulness practices 3. Neuroplasticity and benefits of mindfulness for self-care 4. Practical tools to improve wellbeing 5. Action plan
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- 52. Action Plan What willyou: • Start • Stop • Continue
- 53. Support & Resources •Apps (Insight Timer, Headspace, Calm) • Guided meditations on our website https://www.consciousbeginnings. com.au/
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- 55. www.consciousbeginnings.com.au WORKPLACE ONLINE COURSES COACHING Stay inTouch! jon@consciousbeginnings.com.au conscious_beginnings Jon Unal consciousbeginnings