"How you manage your attention today influences your life tomorrow. The great opportunity of our time is to harness our inner technology … to learn to fully optimize nature’s most powerful operating system: the human mind. Mindfulness is a mental discipline for developing personal awareness and mastery of one’s inner life." Bess Gallanis at Ignite Chicago on February 6, 2012.
Our world has a ton of pressure. How can we balance it all and keep our head up at the same time? This document compiles a lot of leading psychological and sociological research on stress, and offers actionable ways to start feeling better.
Being anxiety aware 26 feb_2019_v1_srccadwright100
This document provides information from a seminar on being anxiety aware. It discusses common worries or events that cause anxiety for children and adults. It explores the neuroscience behind anxiety, explaining how the amygdala, prefrontal cortex, and hippocampus are involved in threat assessment and emotion regulation. Anxiety is described as keeping people trapped and preventing growth. The seminar presents a 4 step process for building resilience: learning about anxiety, exploring personal experiences, practicing awareness and attitudes, and experimenting with changes. Habits that maintain anxiety are discussed, such as negative thinking, avoidance, rumination, and blame. Solutions focus on building emotional and cognitive flexibility through mindfulness, self-soothing, problem-solving, and taking responsibility.
Foster the intuitive zone, access wisdom on purpose, be powerfully inspired, and allow an inner knowing for you and your client. Decisions don’t need to be made but become known as natural next steps.
The greatest advances in man’s understanding of the universe are made by intuitive leaps at the frontiers of knowledge, not by intellectual walks along well traveled paths - Andrew Weil, M.D.
Bio: Rossella Derickson, principal of www.Corporate-Wisdom.com, has translated her business and organizational experience into Wisdom in the Workplace, consulting, training and coaching modules that support healthy group and company dynamics.
Resilience - Building in Challenging TimesErica Edmands
This document summarizes a workshop on building resilience in challenging times. The workshop covered defining resilience, identifying stressors and responses, strategies for building resilience through the inner work, physiology, environment, and relationships. Participants engaged in world cafe conversations on supporting resilience in themselves, others, and their teams. They reflected on personal goals and commitments to enhance resilience through lifestyle changes. The workshop aimed to provide tools for handling life's challenges and building a resilient future through collaborative conversations.
The webinar covered techniques to increase happiness and well-being. It examined how the brain can impact happiness and discussed positive psychology strategies like meditation, reframing negative events, and counting blessings. The webinar proposed adopting a structured approach using skills, science, and social support to help apply these techniques and maximize well-being.
Just One Thing: Developing a Buddha Brain One Simple Practice at a Time - The...Rick Hanson
Just One Thing presents more than fifty simple practices readers can do each day to wire the brain for increased happiness, positive thinking, and wisdom. Written by Rick Hanson, author of "Buddha's Brain", this pocket-sized book helps readers reap the benefits of meditation through simple five to ten-minute practices they can access anytime, anywhere. Building on the success of "Buddha's Brain", each practice is grounded in neuroscience and positive psychology. The book offers information on why the practice is important and how it works, guidance for performing the practice, and additional resources readers can use to delve deeper into that particular type of practice. Some of the practices encourage readers to focus on gratitude for what they have, while others offer guidance for taking refuge and slowing down in stressful times. All of the practices are designed to gradually change the way readers process their emotions and create new neural pathways for greater happiness and fulfillment.
For more information and to order, visit http://bit.ly/qgZRiz.
The document discusses wellbeing and provides tips to improve mental, physical, spiritual, and social wellbeing. It defines wellbeing as happiness, satisfaction, and quality relationships. Mental wellbeing involves coping skills, problem solving, and talking to others during stressful times. Physical wellbeing relies on daily exercise like dancing, walking, or yoga. Spiritual wellbeing involves religious activities, meditation, or volunteering. Social wellbeing requires nurturing relationships and getting involved in the community through activities and volunteering.
The document provides 63 ideas for getting rid of depression by taking charge of one's brain. Simple cognitive techniques and low-key physical activity can lessen pain and stimulate more productive thinking. The key is to reduce neural activity in the subcortex that causes pain and panic, and re-power the neocortex through cognitive exercises like thinking neutral thoughts to interrupt depressive thought patterns. Behavior can overcome feelings, so staying active and focusing outwardly on tasks can help overcome depression.
Our world has a ton of pressure. How can we balance it all and keep our head up at the same time? This document compiles a lot of leading psychological and sociological research on stress, and offers actionable ways to start feeling better.
Being anxiety aware 26 feb_2019_v1_srccadwright100
This document provides information from a seminar on being anxiety aware. It discusses common worries or events that cause anxiety for children and adults. It explores the neuroscience behind anxiety, explaining how the amygdala, prefrontal cortex, and hippocampus are involved in threat assessment and emotion regulation. Anxiety is described as keeping people trapped and preventing growth. The seminar presents a 4 step process for building resilience: learning about anxiety, exploring personal experiences, practicing awareness and attitudes, and experimenting with changes. Habits that maintain anxiety are discussed, such as negative thinking, avoidance, rumination, and blame. Solutions focus on building emotional and cognitive flexibility through mindfulness, self-soothing, problem-solving, and taking responsibility.
Foster the intuitive zone, access wisdom on purpose, be powerfully inspired, and allow an inner knowing for you and your client. Decisions don’t need to be made but become known as natural next steps.
The greatest advances in man’s understanding of the universe are made by intuitive leaps at the frontiers of knowledge, not by intellectual walks along well traveled paths - Andrew Weil, M.D.
Bio: Rossella Derickson, principal of www.Corporate-Wisdom.com, has translated her business and organizational experience into Wisdom in the Workplace, consulting, training and coaching modules that support healthy group and company dynamics.
Resilience - Building in Challenging TimesErica Edmands
This document summarizes a workshop on building resilience in challenging times. The workshop covered defining resilience, identifying stressors and responses, strategies for building resilience through the inner work, physiology, environment, and relationships. Participants engaged in world cafe conversations on supporting resilience in themselves, others, and their teams. They reflected on personal goals and commitments to enhance resilience through lifestyle changes. The workshop aimed to provide tools for handling life's challenges and building a resilient future through collaborative conversations.
The webinar covered techniques to increase happiness and well-being. It examined how the brain can impact happiness and discussed positive psychology strategies like meditation, reframing negative events, and counting blessings. The webinar proposed adopting a structured approach using skills, science, and social support to help apply these techniques and maximize well-being.
Just One Thing: Developing a Buddha Brain One Simple Practice at a Time - The...Rick Hanson
Just One Thing presents more than fifty simple practices readers can do each day to wire the brain for increased happiness, positive thinking, and wisdom. Written by Rick Hanson, author of "Buddha's Brain", this pocket-sized book helps readers reap the benefits of meditation through simple five to ten-minute practices they can access anytime, anywhere. Building on the success of "Buddha's Brain", each practice is grounded in neuroscience and positive psychology. The book offers information on why the practice is important and how it works, guidance for performing the practice, and additional resources readers can use to delve deeper into that particular type of practice. Some of the practices encourage readers to focus on gratitude for what they have, while others offer guidance for taking refuge and slowing down in stressful times. All of the practices are designed to gradually change the way readers process their emotions and create new neural pathways for greater happiness and fulfillment.
For more information and to order, visit http://bit.ly/qgZRiz.
The document discusses wellbeing and provides tips to improve mental, physical, spiritual, and social wellbeing. It defines wellbeing as happiness, satisfaction, and quality relationships. Mental wellbeing involves coping skills, problem solving, and talking to others during stressful times. Physical wellbeing relies on daily exercise like dancing, walking, or yoga. Spiritual wellbeing involves religious activities, meditation, or volunteering. Social wellbeing requires nurturing relationships and getting involved in the community through activities and volunteering.
The document provides 63 ideas for getting rid of depression by taking charge of one's brain. Simple cognitive techniques and low-key physical activity can lessen pain and stimulate more productive thinking. The key is to reduce neural activity in the subcortex that causes pain and panic, and re-power the neocortex through cognitive exercises like thinking neutral thoughts to interrupt depressive thought patterns. Behavior can overcome feelings, so staying active and focusing outwardly on tasks can help overcome depression.
Using technologies that are supported by several scientific studies, tailored to the organizational world, and inspired by successful models that were implemented in companies like Google or Genentech, we aim a simple, practical and interactive way to restore clarity, focus and wisdom in the organizational world.
The documents discuss parenting burnout and strategies for managing stress. It provides information on how a lack of regulation in parents or children can negatively impact relationships. It then describes the three bubbles of stress: in-the-moment triggers, ambient stress levels, and healing from developmental wounds and limiting beliefs. Various strategies are presented for managing stress in each bubble, such as pattern interrupters, self-care practices, environmental shifts, and limiting belief work. The goal is to help parents prevent burnout and strengthen family relationships through stress management and regulation.
The document provides an overview of a two-session course on managing anxiety. It discusses how common anxiety is, common signs and symptoms, and how anxiety can affect thoughts, emotions, behavior, and the body. It covers fight or flight response and how adrenaline works. Techniques taught for managing anxiety include breathing exercises, challenging unhelpful thoughts, exercise, avoiding alcohol and caffeine, and progressive muscle relaxation.
Search Inside Yourself (Mindfulness Based Emotional Intelligence)Vasco Gaspar
Search Inside Yourself is a Leadership and Emotional Intelligence Program, based on Mindfulness and Neurosciences, that was developed and tested at GOOGLE to increase organizational performance and wellbeing, as well as to enhance the conditions for world peace, by inspiring leaders worldwide to become more wise and compassionate.
There are two ways to become more resilient: one by talking to yourself, the other by retraining your brain.
If you've suffered a major failure,answer is "Building Resilience .
" Talk to yourself. Give yourself a cognitive intervention and counter defeatist thinking with an optimistic attitude. Challenge your downbeat thinking and replace it with a positive outlook.”
But, fortunately, major failures come along rarely in life.
What about bouncing back from the more frequent annoying screwups, minor setbacks and irritating upsets that are routine in any leader's life?
Resilience is, again, the answer — but with a different flavor.
You need to retrain your brain.
The brain has a very different mechanism for bouncing back from the cumulative toll of daily hassles.
And with a little effort, you can upgrade its ability to snap back from life's downers.
This document summarizes a chapter about stress and stress management from a psychology textbook. It defines stress, describes the fight or flight response, and identifies common signs of stress in the physical, behavioral, cognitive, and emotional domains. It discusses the four main sources of stress - environmental factors, social factors, physiological factors, and thoughts. The chapter provides strategies for managing stress, including identifying stressors, challenging irrational beliefs, relaxation techniques like deep breathing and visualization, and adopting healthy behaviors. It notes that some stress can be beneficial, but too much stress can negatively impact health and functioning.
This presentation was part of Embody's Safe Healthy Strong 2015 conference on sexuality education (www.ppwi.org/safehealthystrong). Embody is Planned Parenthood of Wisconsin's education and training programs. Learn more: www.ppwi.org/embody
DESCRIPTION
Attendees will learn about the impact of trauma on the emotional brain and how it in turn impacts adolescent sexual behavior and decision making. Attendees will learn how to interview, intervene, and be pro-active with these youth during annual health exams, sex education in schools, and general conversations/interventions around sexual behavior. Specific examples of proactive provision of safety strategies for vulnerable youth will be provided by a trainer with extensive experience.
ABOUT THE PRESENTERS
Lora Schroeder, MSW, LCSW-Clinical Case Manager, is a Licensed Clinical Social Worker who holds a Bachelor’s degree in Psychology and a Master’s degree in Social Work from the University of Wisconsin-Milwaukee. She has over 20 years of clinical experience with chronically mentally ill adults, children and families. Lora worked for Transitional Living Services in Milwaukee, working intensely with adult mental health clientele and helped develop and facilitate this program in Ozaukee County as well. Lora spent over three years at Washington County Department of Social Services, placing children into treatment foster care and conducting family court appointed custody studies. During her 15 years at Community Care Resources, Lora has provided on-going clinical case management services for youth in treatment foster homes, and group and individual therapy with children in the specialized group care homes, providing STOP (Adolescent Sexual Offender Program) therapy as well as attachment work. Lora currently provides Trauma Focused Cognitive Behavior Therapy to clients who have severe trauma histories.
Jamie Heinen, MSSW, has been employed with Community Care Resources for seven years. She received her Master’s degree in Social Work from UW-Madison in 2006 and is currently licensed as an Advanced Practice Social Worker. Jamie has spent her entire social work career working within the Child Welfare System, specifically working with foster parents and youth in out-of-home care placements in a variety of settings and has a wealth of knowledge in this area. Her six years working for Milwaukee County gave her ample experience advocating for and restoring youth and families. In addition to pursuing her LCSW, Jamie recently earned her Equine Specialist in Mental Health and Learning Horsemanship Certification.
Joy Nyhuis-Wing, LCSW, earned her MSSW at Loyola University of Chicago and has worked with children, adolescents, and their families in a professional capacity since 1994, including case management, individual and family therapy, in-home therapy, and group counseling. As a Clinical Case Manager over the past 17 years, she has provided numerous trainings to foster parents.
7 ways anxiety might be slowly eating away your life | Improve self esteem | ...Kumar Vikram
7
Ways Anxiety Might Be Slowly Eating Away Your Life. Inside this eBook, you will discover the topics about it is natural to feel anxious, overthinking and obsessive thoughts, our brains respond to anxiety, negative and unwanted thoughts, lack of self-esteem and fear of rejection, self esteem and the fear of rejection, phobias and traumas, anxiety doesn't exist in isolation, workplace anxiety, the workplace is no exception, coping with anxiety at work, work at creating a work-life balance, social anxiety, eating disorder and so much more!
The document then provides objectives and learning outcomes for a lesson on managing stress and obstacles. It discusses identifying anxiety and fear, noticing anger, and empowering oneself with self-awareness using the ABCD model. An example is given of how to apply the ABCD model to change one's mindset and actions. Finally, the document provides a case study on overcoming obstacles and suggests ways to face fears and deal with problems.
Conference Increase Your Effectiveness 2 Hours 20 05 12PatrickMGeorges
This document provides information about an executive education conference and one-day course for managers. It discusses why increasing effectiveness is important in today's competitive business environment. The event will provide insights into management sciences and practical recommendations to improve personal and team effectiveness. The speaker is a professor, doctor, author, and business owner who will provide a list of recommendations in areas like intelligence, health, time management, leadership, and networking. The goal is to help managers reorganize their work in order to be more effective and successful without stress.
Youth in Transitions is a strength-based system of care in Missouri that uses wraparound services to help children with serious emotional disorders. The document provides 4 strategies for managing stress: 1) Avoid unnecessary stress by limiting responsibilities and controlling your environment. 2) Alter situations by communicating feelings and finding compromise. 3) Accept things you can't change by focusing on controllables. 4) Adapt to stressors by changing your perspective, standards, and focusing on positives. Managing stress is about taking charge of your life.
This document discusses stress, its causes and effects, and strategies for managing stress. It begins by defining stress as the interaction between coping skills/resources and environmental demands that overwhelm a person's ability to cope. Stress is characterized as the rate of "wear and tear" on the body from living. The document then discusses the physiological effects of stress on the body and brain and identifies common stress symptoms. It introduces mindfulness as an approach to managing stress through paying attention to the present moment non-judgmentally. The rest of the document provides an overview of mindfulness techniques, strategies for incorporating mindfulness into daily life and work, benefits of mindfulness, and mindfulness practices for noticing thoughts and feelings.
Over recent years there has been an increase in interest from executives and human resource departments in mindfulness. Most mindfulness professionals attribute this rapid rise in interest to the fact that through MRI’s, brain scans, and rigorously controlled meditation studies we have better science available to us which clearly demonstrates the benefits of mindfulness. From our perspective, the rise in interest is also a response to the fact that we are completely overwhelmed by our limitless access to information and non-stop expectations of connectivity.
This document provides guidance for supporting children and youth with social-emotional needs. It discusses understanding social-emotional development and how experiences shape it. It also explores emotions and the brain, noting how emotions can impact rational thinking and problem-solving. The document advocates modeling control of emotions and reactions for children and youth to learn from. It offers tips for program supports and accommodations, including following consistent routines, addressing conflicts constructively, and allowing partial participation in activities for children who struggle with stress.
Mindfulness originated from Eastern Buddhist practices and involves paying attention to the present moment in a nonjudgmental way. It has been incorporated into Western psychotherapy and can be developed through meditation practices. Mindfulness involves observing one's thoughts and feelings from a detached perspective without reacting or judging. Key concepts include non-judging, patience, trust, and acceptance. Mindfulness techniques have applications for stress, pain, addiction, and various mental health conditions and are taught through both formal meditation practices and informal exercises incorporated into daily life.
Lesson 2 Empowerment through Mindfulness-Based Practices.docxcroysierkathey
Lesson 2: Empowerment through Mindfulness-Based Practices
INSTRUCTOR NOTE: Play music of your choice for about 5 minutes before class begins. We typically choose something upbeat and uplifting.
1
XXX
2
Questions
Mindfulness Activity - Observe Exercise
Observe is a mindfulness skill that is “wordless watching.” So, class take 1 minute to observe what you see. Do not say anything you see yet, and after 1 minute, we will come back to
Describe what you see.
4
Empowerment through Mindfulness-Based Practices
Lesson 2
5
(DeCano & Cook, 2015)
*Circle the areas that the skills for the day relate to
6
Summary of the Previous Lesson
Stress is an unavoidable aspect of life
When unmanaged, stress can take its toll on our minds and bodies, and ultimately cause us to be less effective in whatever we do
There are two distinct but inter-related dimensions to our mental health: distress/problems and well-being/flourishing
----
7
Summary of the Previous Lesson
Resilience is the ability to BOTH survive and thrive in life
Resilience is an ordinary process that can be learned through healthy skills, strategies, and routines
This class is going to help you develop your own set of skills, strategies and routines that increase resilience and applies to your life – it takes practice an coaching to make them work.
----
8
Learning Objectives
After completing this lesson, you will be able to:
explain mindlessness and how our brains function
describe the different components how mindfulness and related practices that lead to increased awareness and better decision-making and coping strategies
use of mindfulness skills to gain greater mental clarity, assist in coping strategies, and for better decision-making during stressful situations
learn specific mindfulness practices that strengthen and enable you to be more aware of your thoughts, feelings, and surroundings
9
Lesson 2: Glossary TermsLesson 2 Mindfulness ResilienceOur ability to withstand or recover from significant challenges that threaten our stability, viability, or development.APT Model
Adaptbecome adjusted to new conditionsPerseverecontinue steadfastly or determinedly; persistentThriveprosper or flourishPrefrontal CortexThis brain region has been implicated in regulation of complex cognitive, emotional, and behavioral functioning.MindfulnessMindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentallyReasonable MindReasonable mind is acting out of reason and logic in the absence of emotion.Wise MindWise mind is the synthesis of reasonable mind and emotion mind. It is the place from which we can make wise decision tat acknowledge bout our logic and emotions.Emotional MindEmotional mind is thinking and acting from intense emotion, disregarding all reason and logic.
Participation Week 2 Part 1
What felt different for you about the mindfulness activity we did today as compared to the breathing practice we did ...
This document summarizes the key points from a self-improvement meetup event. It includes an agenda for the event covering introductions, discussion, and wrap-up. The main content focuses on three steps for self-improvement: knowing yourself through understanding your passions, capabilities, and how you function; improving yourself by mapping out goals and enhancing capabilities; and enjoying life by finding flow in activities and expanding happiness. Additional topics discussed include mind-body connections, biology/diet interactions, focus, willpower, motivation, meditation, brain plasticity, life planning, and self-deception. The document concludes by asking participants to reflect on what they learned and topics of further interest.
Life improvement workshop - Self-development - Personal-RevolutionsPersonalRevolutions
This document summarizes the key points from a self-improvement event. It covers topics like knowing yourself through understanding your passions and capabilities, improving yourself by mapping out goals, and enjoying life by experiencing flow states. It also discusses focus, willpower and motivation. Additionally, it touches on brain plasticity, meditation, emotional mathematics, life planning, and self-deception. The document stresses watching what you feed your brain with and continuing learning to grow towards your personal destiny and purpose.
Using technologies that are supported by several scientific studies, tailored to the organizational world, and inspired by successful models that were implemented in companies like Google or Genentech, we aim a simple, practical and interactive way to restore clarity, focus and wisdom in the organizational world.
The documents discuss parenting burnout and strategies for managing stress. It provides information on how a lack of regulation in parents or children can negatively impact relationships. It then describes the three bubbles of stress: in-the-moment triggers, ambient stress levels, and healing from developmental wounds and limiting beliefs. Various strategies are presented for managing stress in each bubble, such as pattern interrupters, self-care practices, environmental shifts, and limiting belief work. The goal is to help parents prevent burnout and strengthen family relationships through stress management and regulation.
The document provides an overview of a two-session course on managing anxiety. It discusses how common anxiety is, common signs and symptoms, and how anxiety can affect thoughts, emotions, behavior, and the body. It covers fight or flight response and how adrenaline works. Techniques taught for managing anxiety include breathing exercises, challenging unhelpful thoughts, exercise, avoiding alcohol and caffeine, and progressive muscle relaxation.
Search Inside Yourself (Mindfulness Based Emotional Intelligence)Vasco Gaspar
Search Inside Yourself is a Leadership and Emotional Intelligence Program, based on Mindfulness and Neurosciences, that was developed and tested at GOOGLE to increase organizational performance and wellbeing, as well as to enhance the conditions for world peace, by inspiring leaders worldwide to become more wise and compassionate.
There are two ways to become more resilient: one by talking to yourself, the other by retraining your brain.
If you've suffered a major failure,answer is "Building Resilience .
" Talk to yourself. Give yourself a cognitive intervention and counter defeatist thinking with an optimistic attitude. Challenge your downbeat thinking and replace it with a positive outlook.”
But, fortunately, major failures come along rarely in life.
What about bouncing back from the more frequent annoying screwups, minor setbacks and irritating upsets that are routine in any leader's life?
Resilience is, again, the answer — but with a different flavor.
You need to retrain your brain.
The brain has a very different mechanism for bouncing back from the cumulative toll of daily hassles.
And with a little effort, you can upgrade its ability to snap back from life's downers.
This document summarizes a chapter about stress and stress management from a psychology textbook. It defines stress, describes the fight or flight response, and identifies common signs of stress in the physical, behavioral, cognitive, and emotional domains. It discusses the four main sources of stress - environmental factors, social factors, physiological factors, and thoughts. The chapter provides strategies for managing stress, including identifying stressors, challenging irrational beliefs, relaxation techniques like deep breathing and visualization, and adopting healthy behaviors. It notes that some stress can be beneficial, but too much stress can negatively impact health and functioning.
This presentation was part of Embody's Safe Healthy Strong 2015 conference on sexuality education (www.ppwi.org/safehealthystrong). Embody is Planned Parenthood of Wisconsin's education and training programs. Learn more: www.ppwi.org/embody
DESCRIPTION
Attendees will learn about the impact of trauma on the emotional brain and how it in turn impacts adolescent sexual behavior and decision making. Attendees will learn how to interview, intervene, and be pro-active with these youth during annual health exams, sex education in schools, and general conversations/interventions around sexual behavior. Specific examples of proactive provision of safety strategies for vulnerable youth will be provided by a trainer with extensive experience.
ABOUT THE PRESENTERS
Lora Schroeder, MSW, LCSW-Clinical Case Manager, is a Licensed Clinical Social Worker who holds a Bachelor’s degree in Psychology and a Master’s degree in Social Work from the University of Wisconsin-Milwaukee. She has over 20 years of clinical experience with chronically mentally ill adults, children and families. Lora worked for Transitional Living Services in Milwaukee, working intensely with adult mental health clientele and helped develop and facilitate this program in Ozaukee County as well. Lora spent over three years at Washington County Department of Social Services, placing children into treatment foster care and conducting family court appointed custody studies. During her 15 years at Community Care Resources, Lora has provided on-going clinical case management services for youth in treatment foster homes, and group and individual therapy with children in the specialized group care homes, providing STOP (Adolescent Sexual Offender Program) therapy as well as attachment work. Lora currently provides Trauma Focused Cognitive Behavior Therapy to clients who have severe trauma histories.
Jamie Heinen, MSSW, has been employed with Community Care Resources for seven years. She received her Master’s degree in Social Work from UW-Madison in 2006 and is currently licensed as an Advanced Practice Social Worker. Jamie has spent her entire social work career working within the Child Welfare System, specifically working with foster parents and youth in out-of-home care placements in a variety of settings and has a wealth of knowledge in this area. Her six years working for Milwaukee County gave her ample experience advocating for and restoring youth and families. In addition to pursuing her LCSW, Jamie recently earned her Equine Specialist in Mental Health and Learning Horsemanship Certification.
Joy Nyhuis-Wing, LCSW, earned her MSSW at Loyola University of Chicago and has worked with children, adolescents, and their families in a professional capacity since 1994, including case management, individual and family therapy, in-home therapy, and group counseling. As a Clinical Case Manager over the past 17 years, she has provided numerous trainings to foster parents.
7 ways anxiety might be slowly eating away your life | Improve self esteem | ...Kumar Vikram
7
Ways Anxiety Might Be Slowly Eating Away Your Life. Inside this eBook, you will discover the topics about it is natural to feel anxious, overthinking and obsessive thoughts, our brains respond to anxiety, negative and unwanted thoughts, lack of self-esteem and fear of rejection, self esteem and the fear of rejection, phobias and traumas, anxiety doesn't exist in isolation, workplace anxiety, the workplace is no exception, coping with anxiety at work, work at creating a work-life balance, social anxiety, eating disorder and so much more!
The document then provides objectives and learning outcomes for a lesson on managing stress and obstacles. It discusses identifying anxiety and fear, noticing anger, and empowering oneself with self-awareness using the ABCD model. An example is given of how to apply the ABCD model to change one's mindset and actions. Finally, the document provides a case study on overcoming obstacles and suggests ways to face fears and deal with problems.
Conference Increase Your Effectiveness 2 Hours 20 05 12PatrickMGeorges
This document provides information about an executive education conference and one-day course for managers. It discusses why increasing effectiveness is important in today's competitive business environment. The event will provide insights into management sciences and practical recommendations to improve personal and team effectiveness. The speaker is a professor, doctor, author, and business owner who will provide a list of recommendations in areas like intelligence, health, time management, leadership, and networking. The goal is to help managers reorganize their work in order to be more effective and successful without stress.
Youth in Transitions is a strength-based system of care in Missouri that uses wraparound services to help children with serious emotional disorders. The document provides 4 strategies for managing stress: 1) Avoid unnecessary stress by limiting responsibilities and controlling your environment. 2) Alter situations by communicating feelings and finding compromise. 3) Accept things you can't change by focusing on controllables. 4) Adapt to stressors by changing your perspective, standards, and focusing on positives. Managing stress is about taking charge of your life.
This document discusses stress, its causes and effects, and strategies for managing stress. It begins by defining stress as the interaction between coping skills/resources and environmental demands that overwhelm a person's ability to cope. Stress is characterized as the rate of "wear and tear" on the body from living. The document then discusses the physiological effects of stress on the body and brain and identifies common stress symptoms. It introduces mindfulness as an approach to managing stress through paying attention to the present moment non-judgmentally. The rest of the document provides an overview of mindfulness techniques, strategies for incorporating mindfulness into daily life and work, benefits of mindfulness, and mindfulness practices for noticing thoughts and feelings.
Over recent years there has been an increase in interest from executives and human resource departments in mindfulness. Most mindfulness professionals attribute this rapid rise in interest to the fact that through MRI’s, brain scans, and rigorously controlled meditation studies we have better science available to us which clearly demonstrates the benefits of mindfulness. From our perspective, the rise in interest is also a response to the fact that we are completely overwhelmed by our limitless access to information and non-stop expectations of connectivity.
This document provides guidance for supporting children and youth with social-emotional needs. It discusses understanding social-emotional development and how experiences shape it. It also explores emotions and the brain, noting how emotions can impact rational thinking and problem-solving. The document advocates modeling control of emotions and reactions for children and youth to learn from. It offers tips for program supports and accommodations, including following consistent routines, addressing conflicts constructively, and allowing partial participation in activities for children who struggle with stress.
Mindfulness originated from Eastern Buddhist practices and involves paying attention to the present moment in a nonjudgmental way. It has been incorporated into Western psychotherapy and can be developed through meditation practices. Mindfulness involves observing one's thoughts and feelings from a detached perspective without reacting or judging. Key concepts include non-judging, patience, trust, and acceptance. Mindfulness techniques have applications for stress, pain, addiction, and various mental health conditions and are taught through both formal meditation practices and informal exercises incorporated into daily life.
Lesson 2 Empowerment through Mindfulness-Based Practices.docxcroysierkathey
Lesson 2: Empowerment through Mindfulness-Based Practices
INSTRUCTOR NOTE: Play music of your choice for about 5 minutes before class begins. We typically choose something upbeat and uplifting.
1
XXX
2
Questions
Mindfulness Activity - Observe Exercise
Observe is a mindfulness skill that is “wordless watching.” So, class take 1 minute to observe what you see. Do not say anything you see yet, and after 1 minute, we will come back to
Describe what you see.
4
Empowerment through Mindfulness-Based Practices
Lesson 2
5
(DeCano & Cook, 2015)
*Circle the areas that the skills for the day relate to
6
Summary of the Previous Lesson
Stress is an unavoidable aspect of life
When unmanaged, stress can take its toll on our minds and bodies, and ultimately cause us to be less effective in whatever we do
There are two distinct but inter-related dimensions to our mental health: distress/problems and well-being/flourishing
----
7
Summary of the Previous Lesson
Resilience is the ability to BOTH survive and thrive in life
Resilience is an ordinary process that can be learned through healthy skills, strategies, and routines
This class is going to help you develop your own set of skills, strategies and routines that increase resilience and applies to your life – it takes practice an coaching to make them work.
----
8
Learning Objectives
After completing this lesson, you will be able to:
explain mindlessness and how our brains function
describe the different components how mindfulness and related practices that lead to increased awareness and better decision-making and coping strategies
use of mindfulness skills to gain greater mental clarity, assist in coping strategies, and for better decision-making during stressful situations
learn specific mindfulness practices that strengthen and enable you to be more aware of your thoughts, feelings, and surroundings
9
Lesson 2: Glossary TermsLesson 2 Mindfulness ResilienceOur ability to withstand or recover from significant challenges that threaten our stability, viability, or development.APT Model
Adaptbecome adjusted to new conditionsPerseverecontinue steadfastly or determinedly; persistentThriveprosper or flourishPrefrontal CortexThis brain region has been implicated in regulation of complex cognitive, emotional, and behavioral functioning.MindfulnessMindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentallyReasonable MindReasonable mind is acting out of reason and logic in the absence of emotion.Wise MindWise mind is the synthesis of reasonable mind and emotion mind. It is the place from which we can make wise decision tat acknowledge bout our logic and emotions.Emotional MindEmotional mind is thinking and acting from intense emotion, disregarding all reason and logic.
Participation Week 2 Part 1
What felt different for you about the mindfulness activity we did today as compared to the breathing practice we did ...
This document summarizes the key points from a self-improvement meetup event. It includes an agenda for the event covering introductions, discussion, and wrap-up. The main content focuses on three steps for self-improvement: knowing yourself through understanding your passions, capabilities, and how you function; improving yourself by mapping out goals and enhancing capabilities; and enjoying life by finding flow in activities and expanding happiness. Additional topics discussed include mind-body connections, biology/diet interactions, focus, willpower, motivation, meditation, brain plasticity, life planning, and self-deception. The document concludes by asking participants to reflect on what they learned and topics of further interest.
Life improvement workshop - Self-development - Personal-RevolutionsPersonalRevolutions
This document summarizes the key points from a self-improvement event. It covers topics like knowing yourself through understanding your passions and capabilities, improving yourself by mapping out goals, and enjoying life by experiencing flow states. It also discusses focus, willpower and motivation. Additionally, it touches on brain plasticity, meditation, emotional mathematics, life planning, and self-deception. The document stresses watching what you feed your brain with and continuing learning to grow towards your personal destiny and purpose.
This document provides an overview of mindfulness, including what it is, how it can help people, mindfulness practices, and benefits. Mindfulness involves paying attention to the present moment in a non-judgmental way. It can help reduce stress and negative thoughts by shifting people from a "doing" to a "being" mode. Formal mindfulness practices include body scans and meditation. Research shows mindfulness can benefit those dealing with pain, depression, anxiety and other conditions.
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1) Emotional intelligence involves managing one's emotions so they don't control you and can be improved through practices like self-observation and cognitive restructuring.
2) Cognitive therapy believes that changing one's thoughts can change feelings and actions, and cognitive restructuring analyzes one's interpretations of events.
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2) Cognitive therapy believes that changing one's thoughts can change emotions and actions, and cognitive restructuring analyzes one's interpretations of events.
3) Experts describe five major components of emotional intelligence: self-awareness, self-management, self-motivation, empathy, and relationship management.
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2) Cognitive therapy believes that changing one's thoughts can change feelings and actions, and cognitive restructuring analyzes one's interpretations of events.
3) Experts describe five major components of emotional intelligence: self-awareness, self-management, self-motivation, empathy, and relationship management.
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The Evolution and Impact of OTT Platforms: A Deep Dive into the Future of Ent...ABHILASH DUTTA
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Content acquisition strategies are also discussed, highlighting the dual approach of purchasing broadcasting rights for existing films and TV shows and investing in original content production. This section underscores the importance of a robust content library in attracting and retaining subscribers.The presentation addresses the challenges faced by OTT platforms, including the unpredictability of content acquisition and audience preferences. It emphasizes the difficulty of balancing content investment with returns in a competitive market, the high costs associated with marketing, and the need for continuous innovation and adaptation to stay relevant.
The impact of OTT platforms on the Bollywood film industry is significant. The competition for viewers has led to a decrease in cinema ticket sales, affecting the revenue of Bollywood films that traditionally rely on theatrical releases. Additionally, OTT platforms now pay less for film rights due to the uncertain success of films in cinemas.
Looking ahead, the future of OTT in India appears promising. The market is expected to grow by 20% annually, reaching a value of ₹1200 billion by the end of the decade. The increasing availability of affordable smartphones and internet access will drive this growth, making OTT platforms a primary source of entertainment for many viewers.
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2. PRESENCE IS MY PRACTICE
Let’s dial down the energy a little and get our
technology distractions out of the way.
Send that text.
Refresh your email.
Update your Facebook page.
Good. Now, close your eyes and take a nice,
deep inhale and let it go.
The great opportunity of our time is to
harness our inner technology … to learn to
fully optimize nature’s most powerful
operating system: the human mind.
Photo by Justin Barbin
Bess Gallanis. All rights reserved. 2012 2
3. PRESENCE IS HIS PRACTICE
One of my personal heroes, Chicago’s favorite
son NBA basketball coach Phil Jackson, says “.
. . to have your best performance, you have to
be relaxed.”
I’m not going to argue with a man
who ran out of fingers to wear his
championship rings.1
Coach Jackson is famous for two
revolutionary coaching techniques: the
triangle offense and mindfulness training.
The parallel here is this: in our
interdependent world of work, family, life
and love, technical skill will get you only so
far.
There is another half to the performance
equation and that’s what we’re here to
explore.
1Basketball coach Phil Jackson, the NBA
championship record holder with 11 wins.
Bess Gallanis. All rights reserved. 2012 3
4. ATTENTION INTERRUPTUS
Our greatest challenge as knowledge workers
isn’t time management, but attention
management.
We know that a clear and focused mind is
essential to peak performance, yet you – all
of us here tonight -- live in a state of
continual partial attention.2
When you multi task, you’re attention is a
mile wide and a millimeter deep.
Attention interruptus is a variation on the
theme. If you are not interrupted by yet
another incoming email, instant message or
Tweet, you will interrupt yourself.
Whatever you want to call it, multi –tasking
equals lost productivity, leading to anxiety,
leading to stress.
2 Linda Stone
Bess Gallanis. All rights reserved. 2012 4
5. CRASH AND BURN
Stress is the result of too much distress from
your environment. Everyone has their
unique stress threshold and when you’ve
reached your limit, the input overwhelms
your physical, mental and emotional capacity.
Your blood rushes from your brain and into
your limbs to fuel the fight or flight response.
Your adrenal glands release hormones of
mass brain destruction. Ergo, stress.
The Medieval origin of the word stress is to
draw asunder and tear apart. Your brain on
stress is in a frenzy.
Under stress, your capacity for self control
plummets. Mistakes are more likely and poor
communication is a given. Your problem
solving ability flies out the window – because
it’s been torn asunder.
Spend too much time in metabolic over drive
and you get ... crash and burn.
Bess Gallanis. All rights reserved. 2012 5
6. GOT MINDFULNESS?
It was my own crash and burn that led me
from my yoga mat and meditation cushion
into an executive leadership program at an
elite business school.
Our first assignment: meditate for 20 minutes
While most leadership programs focus on
tactical skills, this program focused on
developing personal awareness and mastery
of one’s inner life.
I quickly learned that leadership is an insight
job. From grade schools to elite graduate
schools, from the US military to members of
Congress, people are practicing mindfulness
to enhance their self-awareness, to learn
how to quickly transition their focus, to
detect and rescript negative thinking, to
develop resilience and to recover more
quickly from stress and emotional events.
Bess Gallanis. All rights reserved. 2012 6
7. THE POWER OF PRESENCE
a way of paying attention
How you manage your attention today
influences your life tomorrow.
At any given moment look at where you mind
is at. It’s either fretting over the past or
fantasizing about the future.
Mindfulness is the skill of keeping your
attention focused in the present and on your
experience of the present moment.
It is the mental discipline of systematic self
observation and self-awarenes.
Bess Gallanis. All rights reserved. 2012 7
8. CHANGE YOUR VIEW
self observation
Mindfulness won’t change the world, but it
can change your world.
Numerous studies have documented the
benefits of mindfulness practice to
reduce stress, increase self control and
promote more perceptive body/mind
awareness.
Mindfulness turns your gaze inward, toward
your self. From this insight, you can act with
intention to your thoughts and emotions
rather than react without thinking.
Through this systematic process, it’s possible
to improve your well being and your
performance.
Bess Gallanis. All rights reserved. 2012 8
9. DEVELOP RESILIENCE
response (ability)
A day filled with stress, ambiguity and change
sounds like white water to me.
You start the day headed in one direction, it
takes a turn and before you know it, events
are moving in the opposite direction – and
fast. Your body churns with stress and your
mind struggles to focus.
This is your fork in the river: do you resist,
react or respond with intention?
Mindfulness equips you with the tools to
navigate the changes and challenges of your
day – in real time.
The more you work at it, the more you
expand your capacity for stress, change and
ambiguity.
Building these capacities is called resilience.
Bess Gallanis. All rights reserved. 2012 9
10. IMPROVE YOUR FOCUS
mindful flow
If you stopped to think about, you would
realize how much of your mindspace is
occupied by a spontaneous stream of
thoughts. We make a countless number of
choices and decisions from autopilot mode.
Practicing mindfulness helps you build up
the resources and self control to resist
distractions, to better sort the signal from the
noise in your daily interactions and to
manage your emotions and responses to the
daily flow of stuff.
Focus becomes less a struggle and more
about getting into the flow.
Bess Gallanis. All rights reserved. 2012 10
11. EASY BUT NOT SIMPLE
nothing to lose
The only thing standing between chaos and
calm in your life are a few tools, including
how to relate to yourself, your experiences
and other people through mindfulness.
You have every reason to give mindfulness a
try.
You won’t have to eat, drink or smoke
anything.
You won’t give up carbs or meat.
You won’t even work up a sweat.
You have nothing to lose but a few
distractions … and a lot of stress.
As Einstein said, “. . . everything should be as
simple as possible, but not simpler.”
So here I offer you a simple, but not easy,
introduction to mindfulness.
Bess Gallanis. All rights reserved. 2012 11
12. BREATHE DEEPLY
Everyone take a deep breath.
Again.
Inhale deeply. . . let it go.
I bet you feel better already.
Breathing is the killer app of personal and
professional performance.
Your breath is the tool you can use to make
sure you have a secure connection to your
inner technologies – your body, your
emotions, your thought and your actions.
Do this for five minutes every day:
Concentrate fully on your breathing and
nothing else.
Your blood pressure will drop. Your arousal
threshold will drop. You will be more calm.
When you are calmer, you make better
decisions.
Bess Gallanis. All rights reserved. 2012 12
13. MIND AND BODY CONNECTION
We think of our mind and body as separate.
Your head is up here, and it carries around
your brain and your thoughts and your eyes
that see the world from on high. Your body is
located below and it just all seems
disconnected.
The reality: mind and body are an integrated
system. Your body holds information and
when you listen it will reveal its intelligence.
It’s language is physical sensation.
Most of us are familiar with the downside of
this integrated circuitry. Stress pools in
places like lower backs, necks and shoulders.
There are upsides, however. Your gut
contains an extensive network of nerves that
communicate with the brain. Scientists call is
the second brain. Performers call is stage
fright. Others call it gut instinct.
Bess Gallanis. All rights reserved. 2012 13
14. EMOTIONS HAVE FEELINGS TOO
Think about this: when you are in the grip of
an intense emotional experience – love,
anger, frustration – what do you feel?
That’s right! We experience emotions as
bodily feelings. Remember, the mind and
body are an integrated system.
The truth is this: when you give your full,
mindful attention to the emotion, when you
yield to the feeling of the emotion, look at it,
observe it, let it roll over you – it loses its
hold on you.
This pause creates the space you need to
consider a response rather than a reaction to
your emotion.
Bess Gallanis. All rights reserved. 2012 14
15. A MIND OF ITS OWN
“Of all the liars in the world, sometimes the
worst is your mind and its fears.”
Thank you Rudyard Kipling for pointing out
that our minds have a mind of their own.
Pay attention to your thought stream for a
few minutes and you will notice how much of
your thinking is automatic. Your intellectual
mind applies labels and assumptions to your
experience without challenge – or even a
second thought.
Mindfulness keeps you focused on the
experience – without labeling things, judging
the experience as good or bad, or judging
yourself. This is what Buddhists call
‘beginner’s mind.’
When you let go of all your intellectual
thinking, ideas are no longer good or bad.
They’re just ideas. Absent judgmental
thoughts, you may see how much novelty
surrounds you.
Bess Gallanis. All rights reserved. 2012 15
16. CONTROL YOUR CHOICES
The more you practice paying mindful
attention, the more control you have over
your choices.
And who in this room wouldn’t choose more:
Calm and creativity.
Passion and productivity.
Love and laughs.
More mindfulness.
Namaste, metta, peace!
Bess Gallanis. All rights reserved. 2012 16
17. BESS GALLANIS INC.
WWW.BESSGALLANISINC.COM
312.659.7572
Got mindfulness?
Bess Gallanis is the founder of Speaking with
Power and Persuasion, an award‐winning
corporate communication and executive
communications coaching firm.
She prepares senior executives, crisis teams,
professionals, business owners and start-up
founders for high visibility, high impact
communication events – investor
presentations, media interviews, keynote
speeches, sensitive conversations, employee
engagement, personal branding, thought
leadership and ideas-driven conference
presentations.
Recognizing that wellness is a leadership
issue, Bess challenges business executives to
think differently about the role that mental,
physical, emotional and spiritual resources
play in their communication skills and
professional performance.
Editor's Notes
Let’s dial it down a little bit and get our technology distractions out of the way.Send that textRefresh your emailAnd by all means Tweet that I’ve just taken the stage at Ignite Chicago. Good. Now, close your eyes and take a nice, deep inhale and let it go. ( We’ve just synchronized our mirror neurons, which means that all of us in this room are literally on the same wavelength. ) The great opportunity of our time is to harness our inner technology … to learn to fully optimize nature’s most powerful operating system: the human