Mindfulness in the Workplace Kristen Shader, M.Ed./Ed.S., NCCAlcohol and Other Drug Case Manager/Clinician UF Counseling and Wellness CenterRegistered Mental Health Counseling Intern

http://www.virtuelle.co.uk/single-post/2016/03/21/Mindfulness-in-the-workplace

What is Mindfulness?Activity: Try it Out!The Benefits of Mindfulness at WorkWays to Incorporate Mindfulness into Your WorkplaceResources to Learn More

What to Expect:

http://www.goodnet.org/articles/three-benefits-to-mindfulness-at-work

My BackgroundMental Health Counseling– College

StudentsLearn Positive Coping HabitsTeaching: Mindful LivingPersonal Application – Self Care for

Stress

Kristen Shader

What is Mindfulness?Awareness of Present Moment

Thoughts, Emotions, 5 SensesEx. “Inner Roommate” (Singer, 2007)

2 parts: Awareness + Acceptance

Allows for CHOICE, not automatic reaction

http://mindfulnessni.org/what-is-mindfulness/

Why Mindfulness is a Superpower

Now, You Can Try!

3 Part Breathing Exercise

Body Scan Meditation

Why is Mindfulness Important?Corporate Level

http://www.kundaliniyogaboston.com/yoga-at-work/

Individual Level

Stress Affects Your Company Stress costs American companies an estimated $200

billion to $300 billion in lost productivity each year. (Encyclopedia of Business, 2nd Ed.)

U.S. employers spend 200 to 300 percent more for the indirect costs of health care than they do on actual health care payments:

AbsenteeismSick DaysLower Productivity

http://www.mindful.org/mindfulness-work-and-you/

CDC estimates 75 percent of all health care spending is on preventable chronic illnesses (CDC, 2009).  

 Estimated Two-thirds of visits to the doctor’s office are for stress-related conditions. (American Academy of Family Physicians)

72% of Americans report experiencing physical symptoms of stress.

(American Psychological Association, 2014; Cohen, Janicki-Deverts, 2012; Porter, Teisberg, & Wallace, 2008; ) http://homefitnessguru.net/health/4-ways-to-reduce-stress-at-work/

Mindfulness DECREASES Stress

http://www.forbes.com/sites/jennagoudreau/2010/10/28/seven-steps-to-happiness-at-work/#282d12e11dcd

Increased: Job Satisfaction Overall Mental Health (Decreased Anxiety &

Depression Symptoms) Ability to Perceive Experiences Objectively Emotional Self-Control Sale Performance

Decreased: Multi-tasking Rumination Burn Out

Benefits of Mindfulness in the Workplace

(Davidson et al., 2003; Farb et al., 2010; Hülsheger, Alberts, Feinholdt, & Lang, 2013; Hyland, Lee, & Mills, 2015; McCraty, 2003; Orzech, Shapiro, Brown, & McKay, 2009; Roeser et al., 2013)

http://www.mindfulness4all.co.uk/mindfulness-in-the-workplace/mindfulness-in-the-workplace-training-programmes

College Students: Work-life balance predominant concern

Shows Care and Concern for Employee Wellbeing

Mission that Matters- Team

Self-Selecting Applicants & Self-Care

Recruiting Benefits

http://www.gowiththeflowyoga.co.uk/corporate/

Individual BenefitsIncrease Problem-Solving Skills, Confidence,

and Acceptance of CriticismImprove Memory, Focus, & Attention Skills (Zeidan, Johnson, Diamond, David, & Goolkasian, 2010; Moore, Gruber, Derose, & Malinowski, 2012)

Reduce Anger and Hostility (Samuelson, Carmody, Kabat-Zinn, & Bratt, 2007)

Increase Self-Compassion (Birnie, Speca, & Carlson, 2010)

Boost Immune System & Prevent Stress-Eating (Alberts, Thewissen, & Raes, 2012; Davidson et al., 2003)

http://www.stressinstitute.com/?post=mindfully-reduce-

work-stress

http://www.careerealism.com/de-stress-work-ways/

http://hbswk.hbs.edu/item/national-health-costs-could-decrease-if-managers-reduce-work-stress

http://homefitnessguru.net/health/4-ways-to-reduce-stress-at-work/

http://www.huffingtonpost.com/2014/03/12/mindfulness-at-work_0_n_4940788.html; http://positiveforce.com.au/; http://theworkplaceyogi.com/mindfulness/; http://www.huffingtonpost.com/marilyn-tam/how-to-be-happy-at-work_b_3648000.html; http://www.huffingtonpost.com/2014/03/12/mindfulness-at-work_0_n_4940788.html

The Bottom LineMindfulness Can Save Your Company Money and Resources

…And Help Create a Happier, Healthier, More Content Team

Companies Embracing Mindfulness

AdobeAetnaAOL Time WarnerAppleFacebookGeneral MillsGoogle

HBOHubspot McKinsey & CompanyNikePrentice HallProcter & GambleYahoo

Aetna CEO: Mark Bertolini & Duke University Free Yoga and Meditation Classes- 13,000 participated (25% of

50,000 employees) 12 Week Yoga-Based Program Results: 28% reduction stress 20% improvement sleep quality 19% reduction in pain 62 minute increase productivity each week/employee Estimated $3,000/year savings PER EMPLOYEE

($150,000,000) 3x stock increase 2010-2015

Google: Search Inside Yourself Contemplative Training Program (Favorite class out of 500+) Chade-Meng Tan Goal: Help employees related better to self and others 7 weeks (or 2.5 day intensive retreat) 6 month wait list 3 Parts: Attention Training Self-Knowledge Development Creating Mental Habits Employee-Reported Results: Calmer, more patient, better able to

listen, handle stress easier

Read more: http://www.nytimes.com/2012/04/29/technology/google-course-asks-employees-to-take-a-deep-breath.html?pagewanted=2&_r=2

“We need an expert. That expert is you. This class is to help you discover what you already know.”

Examples of Mindfulness in the Workplace

Yoga, Tai Chi, Qigong Classes Designated Quiet Space Group Guided or Silent Meditation Creative Supplies/Activities Encouraging Time Spent Outside Connection Between Employees- Meaningful Conversations Starting Meetings with Mindfulness Activity/Meditation Meeting “Check In” Questions: (Ex. “How present are you right

now on a scale of 1-10?”) Guest Lecturer/Mindfulness Speaker

http://mindfulnessforwellbeing.com.au/programs/mindfulnessatwork/

BrainstormHow can you incorporate mindfulness into your work

environment?

http://www.mindskin.com/796/Plot-twist-Waldo-finds-himself

Workplace ResourcesOnline Resources: Bringing Mindfulness to the Workplace by Schaufenbuel (Online PDF) http://www.kenan-flagler.unc.edu/~/

media/Files/documents/executive-development/unc-white-paper-bringing-mindfulness-to-the-workplace_final.pdf

Stress Management and Mindfulness in the Workplace: American Management Association. http://www.amajapan.co.jp/j/pdf/HRI_Mindfulness.pdf

Books & Blogs: Williams, Ray: Eye of the Storm: How Mindful Leaders Can Transform Chaotic Workplaces. Tan, Chade-Meng: Search Inside Yourself: The Unexpected Path to Achieving Success, Happiness (and

World Peace) http://www.huffingtonpost.com/arianna-huffington/corporate-wellness_b_2903222.html

Trainings: Mindfulness-Based Stress Reduction (MBSR) :Gainesville, FL http://nancylasseter.com/schedule.htmlCorporate Training: http://www.mindfulnessprograms.com/corporate-program.php

Personal ResourcesMagazines:Mindful Lion’s Roar

Books:• Brach, Tara: Radical Acceptance • Chodron, Pema: When Things Fall Apart• Kabat-Zinn, Jon: Wherever You Go, There You

Are & Full Catastrophe Living• Singer, Michael: The Untethered Soul• Tolle, Eckhart: The Power of NOW

Questions? Email me at Kris1022@ufl.edu

Apps:Insight TimerCalm