Mindfulness-based approach to managing stress

1. Facilitated by:
Shalini Bahl, PhD
Founder & Mindfulness Consultant
Stress Management In A Fast Moving World
Mindful Approach To Change Your Relationship With Stress
1

2. What Is This Talk About
Recognizing Stress
Coping with Stress
Mindful Approach to Stress Management
Daily Mindfulness Bootcamp
Mindfulness On The Go
Try New
ThingsListenQuestion
FocusObserve
YES
2

3. What Is The Similarity?
Chased By A Tiger
Image by Dylan Delaney
Exams & Deadlines
Image from istock
3

4. What Is The Similarity?
Image by Dylan Delaney
They both trigger
The Fight or Flight Reaction
Image from istock
Chased By A Tiger Deadlines
4

5. "Fight or flight" is an automatic stress response
in the body that enables humans and animals to
mobilize a lot of energy rapidly in order to cope
with threats in the environment.
~Walter B. Cannon, Physiologist
5

6. Fight or Flight at Work
Ego
Social Status
Strong beliefs
Sense of Control
~Real or Imaginary
~Negative or Positive
~Threat to:
Social & Psychological Stressors
6

7. Stress =
Perception of Stressors > Resources to Cope
~ Dr. Richard Lazarus
7

8. It is not the stressor itself but how you perceive it
& handle it that determines if it will lead to stress
~ Dr. Seligman
8

9. You never put it down
9

10. Sensory(
Mind(
Wandering)
Mind)
10

11. An#Overac*ve#
Wandering#Mind*#
#
• Stress#
• Anxiety#
• A6en*onal#Lapse#
• Inability#to#switch#off#
*Brewer&et&al&2011&
11

12. Different Types of Stress
•Acute Stress
•Chronic Stress
•Eustress
12

13. How do you deal with stressors?
13

14. How do you deal with stressors?
Maladaptive Coping
Suppression
Distraction
Workaholism
Food
Drugs
Reactivity
Addiction to drama
14

15. Changing Your Relationship With Stressors Using
Mindfulness
15

16. Mindfulness is
Being Present, moment to moment,
with Awareness, Gentle
Curiosity and Non Judgment
16

17. Strengthening the
Mindfulness Muscle
“Only through mindfulness
training can we possibly
hope that our awareness
will be strong enough and
reliable enough to assist us
in responding in a balanced
& imaginative manner when
we are stressed.”
~ Dr. Jon Kabat-Zinn
17

18. Triangle of Awareness:
Using Breath As An Anchor
Moment to Moment
AffectionateCuriosity
Non-Judgment
18

19. Mindfulness “For Acute Stress”
S Stop what you are doing
T Take a breath.
O Observe your thoughts,
feelings, and emotions.
P Proceed with something that
will support you in the
moment.
19

20. Mindfulness “For
Chronic Stress”
Awareness of Breath
20

21. Mindfulness Training:
Daily Bootcamp -
Awareness of Breath
•Fix the duration starting with 1
minute that you can commit to
•Fix a time you will practice daily
•FIx a space you will not be
disturbed
•Sit in a comfortable and dignified
position with a straight back
•Eyes lowered or closed
•Breathe naturally
•Bringing attention to breath
•Experience the breath in your belly
rising with in breath and falling with
out breath
•Every time the mind wanders come
back, gently but firmly to the breath
•Be kind to yourself as you give
every breath full care & attention
21

22. 1.Daily Activities
1.Brushing your teeth with full care
2.Enjoying the shower
3.Mindful eating
2.Environment
1.One deep Breath at traffic lights
2.Mindful Walking
3.Making one new observation each day
3. Interactions With Others
1.Being fully present
2.Mindful listening
3.Expressing gratitude
Reminders for Stress Management “On the Go”
Practice at least 1 from each category
22

23. Summary
• Be aware of your tigers
• Put the glass of water down
• The Mindful Approach - Awareness, Curiosity, Kindness
• STOP for Acute Stress
• Build your mindfulness muscle every day for Chronic
Stress
• Remember Mindfulness “On the Go”
23

24. More On Mindfulness
Like Downtown Mindfulness to stay in touch with
events and information on mindfulness locally
Join MindfulUniverse.com and discover new
mindfulness-based apps, groups, and information to
support you in living your highest potential
24

25. Bring Awareness,
Curiosity, & Compassion
to Your Stressors, and
Be Well!
shalini@mfactor.org
25