Keynote: Restore, Rejuvenate & Renew - bringing sanity into the work day with mindfulness and self-compassion
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The document discusses mindfulness and self-compassion techniques for reducing stress and burnout in nursing. It defines mindfulness as paying attention to one's present experiences with openness, curiosity and non-judgement. It describes common nursing stressors like life and death situations, sensory overload and shift work. The document then outlines ineffective coping mechanisms like denial, substance abuse and negative self-talk. It recommends mindfulness practices like focusing on breathing and body sensations to help calm the amygdala and shift brain activity. Specific self-compassion techniques involve using kind phrases and treating oneself with the same empathy and care given to others.
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Keynote: Restore, Rejuvenate & Renew - bringing sanity into the work day with mindfulness and self-compassion
- 1. RESTORE, REJUVENATE & RENEW YOUR ENERGY BRINGING SANITY INTO OUR WORK DAY WITH MINDFULNESS & SELF-COMPASSION Eileen Spillane RN, MS The Balanced Nurse
- 2. WHAT IS MINDFULNESS? • PAYING ATTENTION TO OUR PRESENT MOMENT EXPERIENCE WITH… • OPENNESS • CURIOSITY • NON-JUDGEMENT
- 4. STRESS • Demands exceed resources. • Perception of the stressor. (Good news) • If we change the way we see, we change the way we respond.
- 5. Demands exceed the Resources
- 6. Nursing Stressors • Life and Death • Sensory Overload • Shift Work • Horizontal Violence • Home Life
- 7. IS IT WORTH THE CORTISOL SURGE? Amgydala Are we safe? Why Zebras don’t get ulcers.
- 8. You can’t stop the waves….
- 9. But you can learn how to surf
- 11. “Naming” Our Experience • Amygdala calmed down, reduced blood flow. • Increased flow to right prefrontal cortex, emotion regulation.
- 12. Ineffective Coping • Denial • Suppress with food, drugs or alcohol • Numb out with media/internet • Busyness • Compulsive spending • Negative self-talk
- 13. FEEL YOUR BODY Are you paying attention to your body?
- 14. Velcro vs Teflon
- 15. CHANGING OUR BRAIN • Pruning (cell death) • 2005 Harvard Study with monks • Novice meditators
- 16. Endurance Meditators Thicker prefrontal region and the anterior insole of brain.
- 17. Newbie Meditators • 8 week MBSR • Stressed biotech team • Brain shift-prefrontal cortex
- 18. Self-Hate vs Self-Love • Empathically hold the self that took the action and that regrets it. • Greatest danger is not circumstances we face, but the way we treat ourselves at the time. • Nothing makes it more difficult to heal than self-hate
- 20. Kindness phrases • May I be happy & peaceful. • May I be kind & patient with myself • May I hold my joys & sorrows with an open heart • May I love & accept myself exactly as I am, in this moment.
- 21. Autobiography in Five Short Chapters Chapter 1 I walk down the street. There is a deep hole in the sidewalk. I fall in. I am lost... I am hopeless. It isn't my fault. It takes forever to find a way out.
- 22. CHAPTER 2 I walk down the same street. There is a deep hole in the sidewalk. I pretend I don't see it. I fall in again. I can't believe I am in this same place. But it isn't my fault. It still takes a long time to get out.
- 23. CHAPTER 3 I walk down the same street. There is a deep hole in the sidewalk. I see it there. I still fall in... it's a habit... but, my eyes are open. I know where I am. It is my fault. I get out immediately.
- 24. CHAPTER 4 I walk down the same street. There is a deep hole in the sidewalk. I walk around it.
- 25. CHAPTER 5 I walk down another street Autobiography in Five Short Chapters By Portia Nelson
- 26. Ways to Reduce Stress at Work 5 minutes in AM to be quiet with yourself. Driving- aware of body tension. 5 miles below the speed limit, right lane. 5 minutes after parking at the workplace
- 27. Mindfulness at work Pyxis Telephone & Call lights Door handles Breathe when your pt breathes
- 29. WHAT’S MY INTENTION • BEFORE ACTING ON SOMETHING • WILL THIS HARM OR HELP?
- 30. FEEL YOUR BODY Are you paying attention to your body?
- 31. Take a breath • When you park at home, take a minute to orient yourself, before entering your home.
- 32. Self Compassion Can we find a way to be kind to ourselves?
- 33. Befriending ourselves Support yourself through a difficulty as you would a close friend.
- 35. LEARN TO MEDITATE CHANGE YOUR BRAIN
- 36. JUST SAY NO! Or at least pause and get back to them!
- 37. LIMIT COMPUTER TIME WHAT ARE YOU TAKING IN?
- 38. USE YOUR PTO AND TRAVEL!
- 40. Who do you spend your time with?
- 42. YOGA
- 43. WHO BRIGHTENS YOUR DAY?
Editor's Notes
- FEEL FEET ON GROUND, THOUGHTS FEELINGS EMOTIONS TINGLING, NUMBNESS, HEAT, COLD, TICKLING, PRINKLING, DRYNESS, MOISTURE, PULSATIONS, DIGESTION CAN YOU PAY ATTN TO YOUR BODY WHILE LISTENING TO ME?
- We actually have more control over stress if we change our relationship to the stressor. Resources, refer to inner and outer resources. INNER: belief of ability to handle adversity, views of change, stress hardiness, trust…all strengthened by mindfulness. Death of spouse, divorce, life changes, illness, work stress, sensory overload, unemployment, retirement, pregnancy, empty-nest, holidays, etc Predictor of illness in the following year. What’s our response to these?
- Chronic stress Cardiac Disease: (Cholesterol, HTN) Sleep disturbances, HA, gastritis, decreased immunity, anxiety, depression and poor concentration.
- We are genetically wired to detect safety, danger and threat to life. Under perceived threat, the hypothalamus produces CRF, corticotropin-releasing factor which tells the pituitary to release ACTH adrenocorticotropic hormone. ACTH travels to the adrenals which release cortisol, raising the level of glucose in the blood to respond to the threat. If the perception of threat does not abade, anxiety levels remain high, potentially destroying tissue and or disturbing connections in the brain and will depress immune function. info comes thru the senses, the amygdala makes sense out of it and associated circuits make an initial assessment about safety below the level of conscious awareness, immediately triggers neurobiologically adaptive responses. Once the amygdala senses danger, the cascade of stress chemicals flows along the HPA axis (hypothalamic-pituitary-adreno). Activation of the sympathetic nervous system is marked by increased heart rate (to push blood to the muscles), increased breath, rise in blood sugar (to increase energy), tensing muscles, and dilating eyes.
- A stress free life is impossible, especially as a nurse. How much wear and tear does there need to be and how can we cope with it?
- When asked to name or note the emotion on the face, the amygdala calmed down and there was less blood flow there, if the emotion was named accurately. At the same time, the blood flow increased in the right prefrontal cortex, the part of the brain that contributes to emotion regulation.************************ (so what would happen if we just simply name and acknowledge our emotion)
- One sad and counter productive way people try to dysregulate stress is to seek relief in distraction, numbness, or compensatory chemically induced feelings through addiction by balancing neurotransmitters in the brain, altering function in the direction of feeling better. However, the substance or activity becomes a momentary salve that never actually soothes the underlying pain and fear. Craving may begin to dominate the mind. One common pathway to addiction begins with chronic overactivation of the HPA axis in response to which stress chemicals cause a decrease in dopamine levels, leading to difficulty in noticing and experiencing pleasure. (ex ironman or chocolate or alcohol…its not even like you notice the experience). Our “greed” culture, we want happiness NOW, buy this and you will be happy.
- FEEL FEET ON GROUND, THOUGHTS FEELINGS EMOTIONS TINGLING, NUMBNESS, HEAT, COLD, TICKLING, PRINKLING, DRYNESS, MOISTURE, PULSATIONS, DIGESTION CAN YOU PAY ATTN TO YOUR BODY WHILE LISTENING TO ME?
- Example of pts husband asking me not to call the 9lb baby a chubba That had a velcro effect despite her being super high stressed and them thanking me so much, raving about me etc. BIG DEAL, I DIDN’T SAY THE PERFECT THING. WHAT IS MY RESPONSE WHEN I GO HOME?I’M A BAD NURSE? HAVE A DRINK?
- (emotional, cognitive, moral decision making) and the anterior insole (awareness and control of visceral experience, facial recognition) in the right hemisphere.
- I’m offering a class just for nurses in fall, you can see on my website thebalncednurse.com Most of the men started with a right prefrontal cortex tilt, felt hassled, pressured, stressed End significant shift to left prefrontal cortex; Felt work was a challenge not a hassle, improved moods. in the attempt to control our experiences, we choose pleasant rather than painful experiences. We experience strain and fatigue, resulting in increased suffering.
- OBLIVIOUS VICTIM
- AWARE BUT IGNORING IT STILL VICTIM
- INSIGHT ACCOUNTABILITY STARTS
- SENSE OF CONTROL
- PROGRESS
- MENTION BLOG POST 5 MINDFULNESS TIPS FOR WORK
- LABOR AND DELIVERY OR CHECKING LUNG SOUNDS; HEATHER ANSWERING PHONE SOUTHERNER
- FROM MBSR
- COACHING COLLEAGUE, SPOKE OF FEELING NOT INTELLECTUALIZING AN EXPERIENCE. HE PAUSES, WHATS MY INTENTION; STOPPED FROM SHARING SOMETHING FOR HIS EGO. ALSO INTENTION TO LOVE WIFE UNCONDITIONALLY. IMAGINE THAT?
- FEEL FEET ON GROUND, THOUGHTS FEELINGS EMOTIONS TINGLING, NUMBNESS, HEAT, COLD, TICKLING, PRINKLING, DRYNESS, MOISTURE, PULSATIONS, DIGESTION CAN YOU PAY ATTN TO YOUR BODY WHILE LISTENING TO ME?
- research shows that the middle prefrontal cortex and the right anterior insole thicken throughout the practice of insight meditation. Brain activity also increases in the right anterior insole, the superior temporal gyrus and the anterior cingulate whereas there is a decrease in activity in the amygdala. meditation may change the brain function and structure toward greater integration. it can be a powerful agent of neuroplasticity. may even offset some detrimental brain changes associated with aging.
- The need to be loved, -which is a stronger desire that the need for truth- guides individuals into leading inauthentic lives.
- Get a pet to slow you down
- CLASSES JUST FOR NURSES STRESS AND MBSR