ADVISING MINDFU LY

Academic Advising + Mindfulness

Decreasing Stress &

Increasing Connections

Deborah Hendricks

Bowling Green State University

Deborah Hendricks deborah@bgsu.edu

A Few of My Favorite Books

Deborah Hendricks deborah@bgsu.edu

Components of Mindfulness

Intention

Attention

Acceptance

The practice of mindfulness has increased rapidly over the past decade as people search for ways to

reduce their stress, increase their happiness and overall wellbeing, and even job satisfaction.

The practice involves bringing one’s full attention to the present moment, on purpose, non-

judgmentally, repeatedly, which increases the ability to be intentionally aware (Kabat-Zinn, 2011).

Research indicates positive outcomes in short periods of practice, even as little as one training session

(Mahmood, Hopthrow, & Randsley de Moura, 2016; Ramler, Tennison, Lynch, & Murphy, 2016).

Stress

One-third of Americans are living with extreme stress and nearly half of Americans (48%) believe that

their stress has increased over the past five years. Stress is taking a toll on people—contributing to

health problems, poor relationships and lost productivity at work (APA).

Stress on the Job

The ability to handle stress is important for an advisor and the institution they work in. Stress at work

affects turnover with 51% of workers leaving their job or decline a promotion because of stress

(American Psychological Association, 2009). In addition, high turnover can be costly for companies

“various sources suggest that the estimated costs to replace an employee range from 1.5 to 4 times

their annual salary” (Hersey, Blanchard, & Johnson, 2008, p. 83).

Deborah Hendricks deborah@bgsu.edu

Mindfulness on the Job

In 2017, it was reported that 53% of companies had some type of wellness programs in place and 8%

planed to add a program. Employers are using these programs to create a less stressed workforce with

employees who are more focused and healthier overall. Studies show mindfulness on the job can

reduce cortisol levels, increase one’s ability to fight off illness and improve listening skills.

Cost

A 2016 study by the National Business Group on Health and Fidelity Investments found that 22% of

companies have mindfulness training programs already in place. Programs typically cost varies from

$500 to $10,000 for large group session.

Mindfulness Research 1980-2017

Advance search through BGSU Summons using the key word: Mindfulness.

1980-1990 = 249 1991 – 2000 = 1,357 2001-2010 = 9,251

2011-6/14/17 = 21,158 1,651 articles have been published 1/1/17-6/14/17

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Deborah Hendricks deborah@bgsu.edu

Results from Mindfulness Research

• Reduced stress & anxiety in the workplace and decreased absenteeism (Wolever et al., 2012).

• A meta-analysis of 163 studies indicated a positive effect on wellbeing, stress, and anxiety

(Sedlmeier, 2012).

• One’s attitude about their job affects employee performance and can influence the ability to

connect and be fully present during advising sessions with students (Crowder & Sears, 2017).

• With practice, the mind strengthens and eventually the ability to focus increases which “develops

your ability to connect with others, and it develops your ability to bring your full concentration to

issues and opportunities” (Marturano, 2014, p. 36).

• Decreases mind-wandering and increases ability to pay attention(Brewer, 2011).

• Increases level of happiness (Killingsworth & Gilbert, 2010).

Following the Breath

This exercise can start by simply bring all of your focus and attention to your breath. As you focus your

attention on this body function, simple observe the breath entering and exiting the body.

When you notice you are “thinking” or “daydreaming” gently and kindly bring your attention back to

the moment.

Continually bringing your focus back to what you are currently experiencing. Some examples: how the

breath feels entering and leaving your body, and how your body changes with each inhalation and

exhalation. Hearing the sounds and vibration patterns change with breath.

As you become aware that you have drifted off in thought, notice it and accept what is, and bring your

focus back to the present moment.

Take a moment and write down a few thoughts you have about your experience:

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Deborah Hendricks deborah@bgsu.edu

Our Students

The American College Health Association found in a 2015 study that a whopping 85.6% of respondents

felt overwhelmed by their responsibilities. And according to a 2015 UCLA Cooperative Institutional

Research Program study, only half of students surveyed rate their emotional health as “above average”

and some 10% feel frequently depressed.

Advising and Mindfulness

Most students wait in a lobby before their appointment starts; posting a sign (see attached sign) with

instructions on how to download a free mindfulness app and asking the student to listen to a three-

minute guided session on their headphones while they wait could be a helpful way to introduce the

practice even before their appointment starts.

I ask my students if they downloaded the app and then ask them about their ability to pay attention.

Then I ask them if they would mind taking a few mindful breaths with me to help us focus on our

advising appointment. Another way is to have colored pencils and mindfulness coloring pages available

and offer to color together. On the back of the coloring page, I list resources such as websites, YouTube

videos, and other tips to learn about mindfulness. Practicing mindfulness with a student when they first

arrive allows us both a moment to experience a sense of stillness and focus.

Mindfulness, academia, and advising can be a wonderful combination. Practicing mindfulness with a

student when they first arrive allows the advisor and student a moment to experience a sense of

stillness and focus.

Hendricks, D. (2017). Advising mindfully: Increasing attention and effectiveness. Academic Advising Today, 40(2).

Retrieved from http://www.nacada.ksu.edu/Resources/Academic-Advising-Today/View-Articles/Advising-Mindfully-Increasing-Attention-and-Effectiveness.aspx

Deborah Hendricks deborah@bgsu.edu

Mindful Listening

• Individuals get lost in thought 47% of the time (Killingsworth & Gilbert, 2010)

• For academic advisors, connecting with students is part of the job and part of being effective

includes listening and building relationships. The advisor’s attitude is important as “the caring

attitude of college personnel is viewed as the most potent retention force on a campus” (Noel,

Levitz, & Saluri, 1985, p.17).

• Paying attention impacts the ability to form relationships and the “connections you form when

you’re fully present—and therefore fully listening—can make the difference between someone you

are leading leaving an encounter feeling heard or leaving an encounter feeling disrespected”

(Marturano, 2014, p. 36).

• Being present in appointments and intentionally listening speaks to the student that they matter,

which is important for student success (Schlossberg, 1989).

Thoughts:____________________________________________________________________________

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Deborah Hendricks deborah@bgsu.edu

A FEW OF MY FAVORITE APPS

Mindfulness Meditation is a Practice used to Cultivate Awareness

Mindfulness Tips from Deb Where? I like to practice in a position that decreases my chances of falling asleep and increases my chances of being aware of the moment. In the office, I sit upright in my chair, take three deep breaths, and count to 10 before opening my email each morning (which has become a habit now). Find an exercise and position that works for you. When? I now meditate throughout the day, but when I was just starting out, I practiced in the mornings. I started small with just 5 and 10 minutes at a time. I recommend downloading a couple phone apps such as 10% Happier and Mindfulness. These can assist and offer helpful tips when getting started. How? When I first started meditating, I focused my attention on my breath. It became an anchor (a focus point). When my mind would wander, I could go back to my breath and focus on how it felt entering my body and leaving my body. Counting the inhalations and exhalations works to bring my attention back to the moment when my mind wanders off. Kindness- It is very important that you do not judge yourself negatively. BE KIND TO YOURSELF! Each time you notice your mind wanders, smile, return your awareness to the present moment and pat yourself on the back. Your ability to notice when your mind wanders will increase with practice. Sixty Second Sabbaticals– Taking 60 seconds throughout the day really keeps me focused. Here are some examples: when I brush my teeth, take a shower, drive to work, when I eat, drink, and listen to people talk. I enjoy these activities much more when I am aware of the moment. Be PRESENT and ENJOY!

Deborah Hendricks deborah@bgsu.edu

References American Psychological Association. (2016). 2016 work and well-being survey. Retrieved from

https://www.apaexcellence.org/assets/general/2016-work-and-wellbeing-survey-results.pdf American Psychological Association. (2012). Stress in America 2012. Retrieved from

www.apa.org/news/press/releases/stress Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in

psychological well-being. Journal of Personality and Social Psychology 84(4), 822-848. Bays, J (2011). How to train a wild elephant & other adventures in mindfulness. Boston, MA: Shambhala. Crowder, R., & Sears, A. (2017). Building resilience in social workers: An exploratory study on the

impacts of a mindfulness-based intervention. Australian Social Work, 70(1), 17-29. Davison, R., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S., Urbanowski, F.,

Harrington, A., Bonus, K., and Sheridan, J. (2003) Alterations in brain and immune function prodeuced by mindfulness meditation. Psychosomatic Medicine 65(4), 564-570.

Hendricks, D. (2017). Advising mindfully: Increasing attention and effectiveness. Academic Advising Today, 40(2). Retrieved from http://www.nacada.ksu.edu/Resources/Academic-Advising-Today/View-Articles/Advising-Mindfully-Increasing-Attention-and-Effectiveness.aspx

Hyland, P. K., Lee, R. A., & Mills, M. J. (2015). Mindfulness at work: A new approach to improving individual and organizational performance. Industrial and Organizational Psychology, 8(04), 576-602.

Kabat-Zinn, J (1990/2013). Full catastrophe living. New York, NY: Penguin Random House Kabat-Zinn, J. (2011). Some reflections on the origins of MBSR, skillful means, and the trouble with

maps. Contemporary Buddhism, 12(1), 281-306. Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy

individuals: a meta-analysis. Journal of Psychosomatic Research, 78(6), 519-528. Mahmood, L., Hopthrow, T., & Randsley de Moura, G. (2016). A moment of mindfulness: Computer-

mediated mindfulness practice increases state mindfulness. PloS One, 11(4), e0153923. Marturano, J (2014). Finding the space to lead: A practical guide to mindful leadership. New York, New

York: Bloomsbury Press Noel. L, Levitz, R., Saluri, D. (1985). Increasing student retention. San Francisco: Jossey-Bass. Ramler, T. R., Tennison, L. R., Lynch, J., & Murphy, P. (2016). Mindfulness and the college transition: The

efficacy of an adapted mindfulness-based stress reduction intervention in fostering adjustment among first-year students. Mindfulness 7(1), 179-188.

Schlossberg, N. K. (1989). Marginality and mattering: Key issues in building community. In D. C. Roberts (Ed.), Designing campus activities to foster a sense of community: New directions for student services, No. 48.(pp. 5-15) San Francisco, CA: Jossey-Bass.

Tan, C.-M. (2012). Search inside yourself: The unexpected path to achieving success, happiness (and world peace). New York. NY: HarperOne.

Deborah Hendricks deborah@bgsu.edu

Students waiting on an appointment:

While you wait, try downloading the free version of an app

that can help lower stress and increase focus.

Put on your headphones and listen to a one-minute guided

meditation.

Someone will be with you shortly.

Deborah Hendricks deborah@bgsu.edu

Coloring Mindfully

1. When you are ready to begin, take a couple deep breaths.

2. With purpose, bring all your attention on the present moment.

3. Use this coloring activity as your anchor to help increase your awareness

of the moment.

4. While you are coloring, notice how the pencil feels in your hand, listen to

the sound of the pencil on the paper, and see the visual changes. Be

intentional about your attention.

5. When you notice you have drifted off in thought, simply return your

attention to the present moment and make a small mark at the top of your

page (repeat).

6. The marks will allow you to see how many times you were able to return

your focus to the present moment. Each mark represents a “sit-up” for

the mind, Hip hip hooray for sit-ups!

7. Be kind to yourself and pat yourself of the back for recognizing how

often your mind wanders and intentionally returning your focus.

8. Smile. (repeat)

Deborah Hendricks deborah@bgsu.edu