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RESTORE, REJUVENATE & RENEW YOUR ENERGY BRINGING SANITY INTO OUR WORK DAY WITH MINDFULNESS & SELF-COMPASSION Eileen Spillane RN, MS The Balanced Nurse

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Page 1: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

RESTORE, REJUVENATE & RENEW YOUR ENERGY

BRINGING SANITY INTO OUR WORK DAY WITH MINDFULNESS & SELF-COMPASSION

Eileen Spillane RN, MS

The Balanced Nurse

Page 2: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

WHAT IS MINDFULNESS?

• PAYING ATTENTION TO OUR PRESENT MOMENT EXPERIENCE WITH…

• OPENNESS

• CURIOSITY

• NON-JUDGEMENT

Page 3: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

FEEL YOUR BODY

Page 4: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

STRESS

• Demands exceed resources.

• Perception of the stressor. (Good news)

• If we change the way we see, we change the way we respond.

Page 5: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Demands exceed the Resources

Page 6: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Nursing Stressors

• Life and Death

• Sensory Overload

• Shift Work

• Horizontal Violence

• Home Life

Page 7: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

IS IT WORTH THE CORTISOL SURGE?

Amgydala

Are we safe?

Why Zebras don’t get ulcers.

Page 8: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

You can’t stop the waves….

Page 9: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

But you can learn how to surf

Page 10: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Perception

How do you interpret events?

Page 11: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

“Naming” Our Experience

• Amygdala calmed down, reduced blood flow.

• Increased flow to right prefrontal cortex, emotion regulation.

Page 12: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Ineffective Coping

• Denial

• Suppress with food, drugs or alcohol

• Numb out with media/internet

• Busyness

• Compulsive spending

• Negative self-talk

Page 13: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

FEEL YOUR BODY

Are you paying attention to your body?

Page 14: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Velcro vs Teflon

Page 15: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

CHANGING OUR BRAIN

• Pruning (cell death)

• 2005 Harvard Study with monks

• Novice meditators

Page 16: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Endurance Meditators

Thicker prefrontal region and the anterior insole of brain.

Page 17: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Newbie Meditators

• 8 week MBSR

• Stressed biotech team

• Brain shift-prefrontal cortex

Page 18: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Self-Hate vs Self-Love

• Empathically hold the self that took the action and that regrets it.

• Greatest danger is not circumstances we face, but the way we treat ourselves at the time.

• Nothing makes it more difficult to heal than self-hate

Page 19: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Unconditional Love

Page 20: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Kindness phrases

• May I be happy & peaceful.

• May I be kind & patient with myself

• May I hold my joys & sorrows with an open heart

• May I love & accept myself exactly as I am, in this moment.

Page 21: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Autobiography in Five Short Chapters

Chapter 1

I walk down the street.There is a deep hole in the sidewalk.I fall in.I am lost... I am hopeless.It isn't my fault.It takes forever to find a way out.

Page 22: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

CHAPTER 2

I walk down the same street.There is a deep hole in the sidewalk.I pretend I don't see it.I fall in again.I can't believe I am in this same place.But it isn't my fault.It still takes a long time to get out.

Page 23: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

CHAPTER 3

I walk down the same street.There is a deep hole in the sidewalk.I see it there.I still fall in... it's a habit... but,my eyes are open.I know where I am.It is my fault.I get out immediately.

Page 24: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

CHAPTER 4

I walk down the same street.There is a deep hole in the sidewalk.I walk around it.

Page 25: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

CHAPTER 5

I walk down another street

Autobiography in Five Short Chapters

By Portia Nelson

Page 26: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Ways to Reduce Stress at Work

5 minutes in AM to be quiet with yourself.

Driving- aware of body tension.

5 miles below the speed limit, right lane.

5 minutes after parking at the workplace

Page 27: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Mindfulness at work

Pyxis

Telephone & Call lights

Door handles

Breathe when your pt breathes

Page 28: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

STOP

STOP

TAKE A BREATH

OBSERVE

PROCEED

Page 29: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

WHAT’S MY INTENTION

• BEFORE ACTING ON SOMETHING

• WILL THIS HARM OR HELP?

Page 30: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

FEEL YOUR BODY

Are you paying attention to your body?

Page 31: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Take a breath

• When you park at home, take a minute to orient yourself, before entering your home.

Page 32: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Self Compassion

Can we find a way to be kind to ourselves?

Page 33: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Befriending ourselves

Support yourself through a difficulty as you would a close friend.

Page 34: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Oxytocin (love hormone)

Page 35: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

LEARN TO MEDITATE CHANGE YOUR BRAIN

Page 36: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

JUST SAY NO! Or at least pause and get back to them!

Page 37: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

LIMIT COMPUTER TIME

WHAT ARE YOU TAKING IN?

Page 38: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

USE YOUR PTO AND TRAVEL!

Page 39: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane
Page 40: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Who do you spend your time with?

Page 41: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

Unsupportive Friends

Page 42: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

YOGA

Page 43: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

WHO BRIGHTENS YOUR DAY?

Page 45: RESTORE, REJUVENATE & RENEW YOUR ENERGY · 2014-10-16 · restore, rejuvenate & renew your energy bringing sanity into our work day with mindfulness & self-compassion eileen spillane

WWW.THEBALANCEDNURSE.COM