mindset matters: 5 steps to conquering stress with mindfulness
TRANSCRIPT
“I believe you can connect to
inner peace despite life’s
external chaos”
Romila “Dr. Romie” Mushtaq, MD
Center For Natural and Integrative Medicine
Orlando, Florida
ROMILA
“DR. ROMIE”
MUSHTAQ, MD
Neurologist
Integrative & Holistic Medicine
Yoga/Meditation Teacher
@DrROMILA
#Diva360
REACTIVE
MINDSETRESPONSIVE
MINDSET
Critical or cynical
Driven to prove self worth
Protective of self interests
Fear based responses
Purpose or vision
Collaboration
Concerned for community
Selfless leader
YOU CHOOSE WHERE YOUR
MINDSET IS ANCHORED
MINDFULNESS TO SHIFT MINDSET
“You cannot know others until
you know yourself”
5 STEPS TO SHIFT MINDSET
Self-compassion through self-care
Compassion towards others
Adopt an Attitude of Gratitude
Be Still
How Can I Be of Service?
CREATE A MINDFUL PATH
www.DrRomie.com
MINDFULNESS
Mindfulness transcends gender,
race, religion, or geographical
location
Mindfulness-Based Stress
Reduction Techniques
Universities
Business schools
Corporations
Professional Athletes
Public schools
5 STEPS TO PERSONAL PEAK PERFORMANCE
Self-compassion through self-care
Compassion towards others
Adopt an Attitude of Gratitude
Be Still
How Can I Be of Service?
CREATE A MINDFUL PATH
TO SHIFT MINDSET
www.DrRomie.com
HOW DO YOU REACT TO
STRESS?
STRESS defined: A state one experiences
when there is a mismatch between
perceived demands and perceived ability to cope
STRESS RESPONSE: FIGHT OR FLIGHT
DISCONNECT TO RECONNECT
DIGITAL DETOX
Physical Activity 20
minutes raises BDNF
RESTORE SLEEP
NUTRITION IS KEY
anti-inflammatory
diet
20-30gm protein
each meal
YOUR BODY IS A TEMPLE
START WITH ONE STEP TO CHANGE
5 STEPS TO PERSONAL PEAK PERFORMANCE Self-compassion through self-care
Compassion towards others through
forgiveness
Adopt an Attitude of Gratitude
Be Still
How Can I Be of Service?
CREATE A MINDFUL PATH
TO SHIFT MINDSET
www.DrRomie.com
HOW DO WE
FORGIVE?
Visualize the person that needs
forgiveness
Write down their sins through
your eyes
Write down how their actions
made you feel
Write down what you will gain if
you forgive them
Ask what you learned from the
situation
Burn the paper
FORGIVENESS
MEDITATION
1. find a comfortable position
and quiet place to sit
2. Ask for help in forgiving-
prayer to God
3. Visualize the person you
would like to forgive. See them
in a different role/light
4. Choose to drop the pain and
forgive
“I forgive _______”
5. Thank God and yourself for
being open to forgiveness
5 STEPS TO PERSONAL PEAK PERFORMANCE
Self-compassion through self-care
Compassion towards others
Adopt an Attitude of Gratitude
Be Still
How Can I Be of Service?
CREATE A MINDFUL PATH
TO SHIFT MINDSET
www.DrRomie.com
5 STEPS TO PERSONAL PEAK PERFORMANCE
Self-compassion through self-care
Compassion towards others
Adopt an Attitude of Gratitude
Be Still
How Can I Be of Service?
CREATE A MINDFUL PATH
TO SHIFT MINDSET
www.DrRomie.com
Meditation is simply the act of making an
appointment with yourself.”
- Dr. Romie
JOURNAL OF AMERICAN MEDICAL ASSOCIATION JANUARY 2014META-ANALYSIS OF STUDIES LOOKING AT MEDITATION (VARIOUS TYPES)
Journal of Psychiatry 2003;64 Suppl 3:7-14.
J. Alt and Comp Medicine Nov 2010; 16(11): 1145–1152.
Meditation Treats Depression and Anxiety
Yoga and Meditation reduce GABA levels
RELAXATION RESPONSE: REST AND
DIGEST
Dr. Herbert Benson
Autonomic Nervous System
Modulated by balancing
sympathetic nervous system
parasympathetic nervous
system
MINDFULNESS BASED
STRESS REDUCTION
• Start 5 minutes daily
• Build to 20 minutes daily
• If thoughts come, say “oh
well”
• No self judgement
www.DrRomie.com
5 STEPS TO PERSONAL PEAK PERFORMANCE
Self-compassion through self-care
Compassion towards others
Adopt an Attitude of Gratitude
Be Still
How Can I Be of Service?
CREATE A MINDFUL PATH
TO SHIFT MINDSET
www.DrRomie.com
@DrROMILA
GRACIOUS LISTENINGListening without judgement
Listening without formulating a response in
your mind
Ask, “tell me more..”
Take a deep breath
COMPASSION TOWARDS
OTHERS
www.DrRomie.com
Work with Dr. RomieInvite Dr. Romie to speak to your company or
organization
Do you suffer from depression, anxiety or career
burnout?Work with Dr. Romie one on one to learn natural & holistic
methods to heal
Virtual counseling available
your mind is strong medicine,
choose a positive thought.
-Dr. Romie
www.DrRomie.com