mindfulness: be here now - nbna.org mindfulness webinar_may... · 2015-05-22 · 10% happier: how i...

Moment Health Solutions

Mindfulness: Be Here NowTM Living and Working MindfullyTM

Dawn Bazarko, Founder of Moment Health May 11, 2015

©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.

Your Presenter

Dawn Bazarko DNP, MPH, RN, FAAN SVP and Founder, Moment Health Certified Mindfulness Facilitator

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Happy Nurses Week 2015!

Self-care for the

Caregiver

Put on your

oxygen mask first!

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Stress - Whether Real or Perceived

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Source: Dartmouth Undergraduate Journal of Science, http://dujs.dartmouth.edu/fall-2010/the-physiology-of-stress-cortisol-and-the-hypothalamic-pituitary-adrenal-axis

Sleep deprivation, caffeine and alcohol all increase cortisol, augmenting the very stress we seek to

combat! Cortisol and other stress hormones

enter the blood stream and bathe every cell in the body

©2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group. 5

Chronic Stress Is Pervasive

Or as high as 90% of visits to Primary Care

Physicians are stress related

Americans miss work

each day due to stress

costing $300 billion!

of Americans say work is their main source of stress


Drop in productivity

when multitasking

More errors when

multitasking

Longer to complete a task when

multitasking

Distraction Is the Norm . . .

. . . and multitasking comes at a cost


Shift Work Impacts Health

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23% of shift workers have difficulty concentrating 18% have trouble remembering things

http://frontier.uhg.com/Corporate/Brand/Photography%20%20Clinical/FAN9003162.JPG


Mindfulness Offers a Solution

Mindfulness is the practice of paying attention in the present moment, with openness, acceptance and non-judgment

Developing and deepening our mindfulness capacity requires

practice and exposure!

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Mindfulness fosters patience, trust and a beginner’s mind

Mindfulness helps us connect and attend

Attention impacts performance and enables • better decision making


The Science of Mindfulness

Research finds that mindfulness:

• Enhances working memory & improves attention

• Lowers inflammation & boosts immune response

• Reduces chronic pain, lowers anxiety, & improves sleep

• Cultivates empathy, compassion & happiness

Changes the structure and

function of the brain!

http://www.clker.com/cliparts/R/k/T/U/C/y/silhouette-brain-md.png


Mindful Care Delivery

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Reduce

burnout and stress

Improve patient-

centered care!

Build Compassion Teamwork Communication

Improving the quality and safety of care! 10


Moment Health Nursing Study

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• Published in Journal of Workplace Behavioral Health

• Moment Health curriculum delivered in person and telephonically to UnitedHealth Group nurses

• Results measured immediately after program end and 4 months after

• Participants showed improvement in general health, stress, burnout and improvement in several other areas

• Improvements maintained 4 months post-program, with individuals who sustained their practice demonstrating the best outcomes

Better Health

Decreased Stress

Lower Burnout


Why Gratitude is SO Good for Us?

Source: Greater Good Science Center, Robert Emmons

Science shows that:

• Gratitude allows us to celebrate the present.

• Gratitude blocks toxic, negative emotions.

• Grateful people are more stress resistant.

• Grateful people have a higher sense of self-worth.

Gratitude is an affirmation of goodness and a recognition of the sources of goodness in our lives


Ways to Become More Grateful

Keep a gratitude journal.

Set an intention to be more grateful.

Use visual aids.

Go through the motions: smiling, saying “thank you”, writing letters of gratitude.

Look for new situations in which

to feel grateful.

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What Stops Us From Being Mindful?

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• I’m too busy, I don’t have time

• I can’t sit still for that long

• My mind won’t stop wandering

• I’ll never be good at this

• It’s all weird New Age hype

http://www.theintentionallife.com/dealing-with-roadblocks-and-resistance/


Thank You

Dawn Bazarko DNP, MPH, RN, FAAN SVP and Founder, Moment Health Certified Mindfulness Facilitator To learn more about Moment Health or to inquire about bringing Mindfulness to your team please visit www.momenthealth.com or email [email protected]

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http://www.momenthealth.com/

mailto:[email protected]

Open Dialogue / Q&A


American Psychology Association (2012). Stress in America: Our Health At Risk. Pp. 16-17. Davidson, R., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S., & Sheridan, J. (2003). Alterations in brain and immune function produced by mindfulness. Psychosomatic Medicine, 65(4), 564–570. Goetzel, R. Z., et. al. (1998). The relationship between modifiable health risks and health care expenditures: an analysis of the multi-employer HERO health risk and cost database. Journal of Occupational and Environmental Medicine, 40(10), 843-854. Greeson, J.M. (2009). Mindfulness research update 2008. Complementary Health Practice Review, 14, 10–18. Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research, 57, 35-43. Hölzel, B., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. , Gard, T., & Lazar, S. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43. Hölzel, et al. (2011). How does mindfulness meditation work? Proposing mechanisms of action from a conceptual and neural perspective. Perspectives on Psychological Science, 6(6), 537-559. Jha A., Stanley E., Kiyonaga, A., Wong, L., & Gelfand, L.(2010). Examining the protective effects of mindfulness training on working memory capacity and affective experience. Emotion, 10(1),54-64.

References

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References

Mark, G. (2013). The Cost of Interrupted Work: More Speed and Stress, Proceedings of the SIGCHI Conference on Human Factors in Computing Systems. 107-110. Mrazek, M., Franklin, M., Phillips, D., Baird, B., & Schooler, J. (2013). Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychological Science, 24(5), 776-781. Medina, J. ( 2008). Brain Rules. Seattle, WA. Pear Press. Meeting Behavior Survey (2012), Survey conducted by FuzeBox. The Effects of Multitasking on Organizations. (2013). Realization. Retrieved from http://www.realization.com/the-effects-of-multitasking-on-organizations) Rosch, P.J. (2001). The quandary of job stress compensation. Health and Stress. Rosch, P.J. (1991). Job Stress: America’s Leading Adult Health Problem, USA Magazine. T. Mobile USA (2012). Independent study. The American Institute of Stress (2014). Workplace Stress.

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Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness – Jon Kabat-Zinn

Fully Present: The Science, Art, and Practice of Mindfulness

-- Susan L. Smalley and Diana Winston

Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World – Mark Williams

Resources: Books

Mindfulness and YOU: Being Present in Nursing Practice – Dawn Bazarko

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Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom

– Rick Hanson Search Inside Yourself: The Unexpected

Path to Achieving Success, Happiness (and World Peace) – Chade Meng Tan

Resources: Books

Awakening Joy: 10 Steps to Happiness – James Baraz

10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My

Edge, and Found Self-Help That Actually Works--A True Story – Dan Harris

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http://www.amazon.com/Buddhas-Brain-Practical-Neuroscience-Happiness/dp/1572246952/ref=sr_1_4?s=books&ie=UTF8&qid=1422913356&sr=1-4&keywords=rick+hanson


Insight Meditation

Timer

Breathe Meditation

App

Mindfulness Training

App

My Headspace: offers free 10-

day trial

Resources: Favorite Apps

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mindfulness: be here now - nbna.org mindfulness webinar_may... · 2015-05-22 · 10% happier: how i...

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