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Introduction

INTRODUCTION: Mind Matters: Overcoming Adversity and Building ResilienceMind Matters is a program to assist people in overcoming negative experiences, both in adulthood and childhood, that affect their well-being . The most current research indicates that these experiences change our brains . It has also been shown that people can grow their brain to overcome these experiences and build resilience . Mind Matters builds the capacity to recover from difficulties . The material covered in this program is research and evidence based and shown to be effective in overcoming these negative experiences .

OVERVIEW: Mind Matters: Overcoming Adversity and Building ResilienceMind Matters uses a collection of the latest information on neuroscience designed to reduce the effects of trauma by reducing reactivity and moving toward healing of traumatic experiences . It is a skills-based program .

GOALS OF THE PROGRAM

1 UTILIZE SELF-SOOTHING SKILLS

2 DEVELOP AN OBSERVING SELF

3 STRENGTHEN RELATIONSHIPS

4 COMPASSION FOR THE HIJACKED BRAIN

5 PRACTICE SELF-CARE

6 LIVE INTENTIONALLY

Recognize that some of the methods will take some time to be effective . Give the methods a chance to be successful . Therefore, you will want to “try out” by practicing a method daily for a month . Some of the activities require that you create new habits . Research indicates that if you do something regularly for seven weeks, you can create a new habit . To help you create new habits, at the end of the class we have a chart to keep track of your activity with these new skills . If you discover that you need more support in resolving negative experiences, then ask your instructor or medical provider for a referral for behavioral health assistance .

SELF-SOO

THING

OBSERVIN

G SELF

RELATIONSHIPS

HIJACKED BRA

IN

SELF

-CARE

INTENTIONALITY

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Lesson 1 Self-Soothing

Focused BreathingWhy?The purpose of this exercise is to calm the body and quiet the mind . Studies have shown that consistent practice of breath work changes the brain, giving you more time to think what it is you want to do instead of immediately reacting to something .

How: 1 . Sit quietly with your feet flat on the floor, back straight . Place your hands just below your ribcage with

thumbs resting on the bottom rib . Put your full attention on your breathing . You may find it easier to practice this skill in a standing position for the first 3-4 times you practice

2 . As you inhale, breathe in slowly through your nose with your mouth closed . Feel your hands rise as you inhale . Exhale slowly through your nose . Notice your hands moving inward toward the spine as you exhale .

3 . Observe your body breathing in, filling the lungs . Then, notice your body breathing out . Notice the subtle movements in the chest and diaphragm .

4 . Practice Focused Breathing 4–5 times for 5 minutes throughout the day . Practice Focused Breathing whenever you feel any stress or tension anywhere in your body .

Peripheral Vision Why? This quick and easy exercise calms your Vagus Nerve and can be used any time you are experiencing worry and stress . Peripheral vision pays attention to what is happening at the edges of our field of vision . Look at the diagram to better understand .

How:1 . Get comfortable and find a point on the wall that is in front of you and slightly above eye level . Just look at

the point in soft focus, noticing everything about that point .

2 . Place your hands approximately 12 inches away from your face, palms facing each other, with the index fingers pointing up .

3 . Keeping your arms lifted, maintain your gaze on the spot as you gradually move your hands to the far peripheral vision as shown in the diagram until you find a point where you can see the fingers when they are wiggling but not when they are still . This is your far peripheral vision .

4 . Now, as your eyes continue to look at the same point, do not move your eyes, and notice what is on either side of that point . Your field of vision can get wider and wider until you are paying attention to what you can see out of the corners of your eyes .

5 . Count to ten, and then drop your hands .

6 . Now do this again without using your hands .

Near-PeripheralVision

Mid-PeripheralVision

Far-PeripheralVision

Near-PeripheralVision

Center ofGaze

Mid-PeripheralVision

Far-PeripheralVision

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5-4-3-2-1 SkillWhy?The 5-4-3-2-1 Skill is another self-soothing method . It is particularly effective if you are overwhelmed and have lost track of the present .

How: To begin, notice 5 objects that you see . Then, listen for 4 different sounds . Next, focus on 3 places where something is touching your body . Then, notice 2 odors you can smell . Finally, focus on 1 taste in your mouth . After completing the exercise, write down what you noticed in each category .

WHAT YOU SEE:

1 . ____________________________________________________________________________________________________

2 . ___________________________________________________________________________________________________

3 . ___________________________________________________________________________________________________

4 . ___________________________________________________________________________________________________

5 . ___________________________________________________________________________________________________

WHAT YOU HEAR:

1 . ____________________________________________________________________________________________________

2 . ____________________________________________________________________________________________________

3 . ____________________________________________________________________________________________________

4 . ____________________________________________________________________________________________________

WHAT IS TOUCHING YOUR BODY:

1 . ____________________________________________________________________________________________________

2 . ____________________________________________________________________________________________________

3 . ____________________________________________________________________________________________________

WHAT YOU SMELL:

1 . ____________________________________________________________________________________________________

2 . ____________________________________________________________________________________________________

WHAT TASTES YOU EXPERIENCE:

1 . ____________________________________________________________________________________________________

Lesson 1 Self-Soothing

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ColoringColoring is another self-soothing method . Using color pencils or crayons, color the image .

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Lesson 1 PRACTICE PLAN: Self-SoothingToday we learned four self-soothing techniques that will help dial-down your stress . On the chart below, create a practice plan using one or more of these self-soothing skills . We also talked about learning how to wait, using your cell phone as a practice tool . Just how long are you able to wait before responding to an incoming text message? Practice waiting by finishing what it is you are doing before opening the next incoming text message .

What skills will you practice?

How many times daily?

How many times weekly?

When/where will you practice?

How will you remember to practice?

Focused Breathing

Peripheral Vision

5-4-3-2-1

Coloring

Cell phone challenge

Which exercises are you most excited about trying?

What benefits do you expect?

Lesson 1 Self-Soothing