road map to resilience: mind, body, spirit - st. mary's ... · health • not the ... –...
TRANSCRIPT
![Page 2: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/2.jpg)
– “Bouncing back from problems and stuff with more power and more smarts.”
– The process of adapting, innate in all of us • Enhanced by learning skills and
strategies
Resilience
Joan A. Turkus, M.D.
![Page 3: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/3.jpg)
![Page 4: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/4.jpg)
Concepts • So many stressors! • “Ordinary stressors”: family, work,
financial, losses • Violence, trauma both close to home and
in global community – Unsafe world – Constant reminders by the media
• Loss of community, loneliness • Busyness, frantic pace
Joan A. Turkus, M.D.
![Page 5: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/5.jpg)
Health
• Not the absence of disease • The optimal condition of being, regardless
of limitations, that allows for engagement in life
• Current thinking – Preventive Medicine—science and art of
maintaining optimal health and deterring disease states
– Wellness Model—throughout the life cycle
Joan A. Turkus, M.D.
![Page 6: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/6.jpg)
Mind-Body-Spirit
• Each of us is one organism – Integration of mind-body-spirit – Exquisitely orchestrated – Embodied
• Inter-related – Interpersonal neurobiology
• Interdependent – Need each other for survival – Social animals
Joan A. Turkus, M.D.
![Page 7: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/7.jpg)
Mind
• Become mindful and open to change • Open mind to learning and doing new
things – Take a class or attend a lecture at the
Smithsonian or adult learning center – Lifelong learning programs—Osher, Road
Scholar – Learn a new language, play chess/bridge – Learn along with your children Joan A. Turkus, M.D.
![Page 8: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/8.jpg)
Mind
• Read widely—fiction, non-fiction, join a book club
• Watch the Discovery or Travel channel rather than CNN
• Creativity—”Creativity is intelligence having fun” (Einstein)
– Paint with colors or words, explore new media
– Music, song, dance Joan A. Turkus, M.D.
![Page 9: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/9.jpg)
Mind • Laughter and humor! • Home and office
– Create space with ambiance and comfort – Fill with favorite things, grow plants/herbs – Unclutter, keep openness and harmony
• Planning – Time, flexible organization – Healthy activities – Financial
Joan A. Turkus, M.D.
![Page 10: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/10.jpg)
Body • Breathe!
– Key to relaxation – Practice breathing exercises
• Sleep – Critical for health and well-being
• Weight gain in society tracks with sleep debt
– Need 7-8 hours – Sleep hygiene—wind down the day – Quiet, dark, cool
Joan A. Turkus, M.D.
![Page 11: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/11.jpg)
Healthy Nutrition • Guidelines
– Don’t get caught up in latest fad – Think balanced diet (carbohydrates, protein,
fat, 40%-30%-30%) – Read labels, caution with processed foods – Keep up with latest information
• Increased emphasis on anti-inflammation, antioxidants
– Unsaturated fats (healthy oils) vs. saturated (solid at room temperature)
Joan A. Turkus, M.D.
![Page 12: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/12.jpg)
![Page 13: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/13.jpg)
Food Pyramid
Protein ComplexCarbs
Healthy Oils
Sweets
Water
Fruits & Vegetables (8-10)
Joan A. Turkus, M.D.
![Page 14: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/14.jpg)
Bodywork • Exercise
– Benefits • Improves heart/lung function • Enhances well-being, reduces stress, improves
sleep, increases energy, improves body integrity and function, needed for weight control/loss
• Prevents/controls heart disease, hypertension, diabetes, arthritis, breast cancer, dementia
– Exercise for life • Find something you enjoy or try distraction • Moderation is key, don’t be a “weekend warrior” • “5 minute rule”
Improve
– Moderate exercise for 30 min. 5x/week – Do something you enjoy or try distraction
Joan A. Turkus, M.D.
![Page 15: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/15.jpg)
Bodywork
• Types of exercise – Cardiovascular (aerobic)—30 min. 5x/week
minimum, moderate exercise) – Strength training – Stretching – Balance and agility
• Yoga, Tai Chi • Massage
Joan A. Turkus, M.D.
![Page 16: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/16.jpg)
Spirit
• It is essential to nurture the human spirit • We find nurturance in many ways, which
honor what is both good and important to us • Find joy and delight • Connection
– Persons – Nature – With God – Goodness in the world
Joan A. Turkus, M.D.
![Page 17: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/17.jpg)
Spirituality
• Nurturing our relationship with God – We go into the world from the Eucharist, our
St. Mary’s community, and our prayer life – Time for prayer, lectio divina, reflection,
sharing, journaling
• Spiritual guidance – Mentors, Directors – Spiritual reading: books, websites/daily e-
mails Joan A. Turkus, M.D.
![Page 18: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/18.jpg)
Spirituality
• Triad: prayer, worshipping community, small group (Nouwen-solitude, community, ministry)
• Contemplative in action (Ignation spirituality)
• “True spirituality is being fully present to the person that you are with or the task you are doing”
• “You may be the only Gospel your neighbor ever reads” (St. Francis)
Joan A. Turkus, M.D.
![Page 19: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/19.jpg)
Summing Up
Joan A. Turkus, M.D.
![Page 20: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/20.jpg)
So, when you feel like this…
![Page 21: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/21.jpg)
![Page 22: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/22.jpg)
The ABC’s of Addressing Stress
• Awareness – Being attuned to personal needs, limits, emotions, body
reactions, stressors. Being aware of resources. Discipline of periodic self-care inventories.
• Balance – Maintaining balance among work, recreation, rest, health,
and fitness. Inner balance, centering.
• Connection – Maintaining connections to self and others (both giving and
receiving) and to a sense of purpose and positive change in the world.
Joan A. Turkus, M.D.
![Page 23: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/23.jpg)
I hear and I forget. I see and I remember. I do and I understand.
Chinese Proverb
Joan A. Turkus, M.D.
![Page 24: Road Map to Resilience: Mind, Body, Spirit - St. Mary's ... · Health • Not the ... – Integration of mind-body-spirit ... • Triad: prayer, worshipping community, small group](https://reader030.vdocument.in/reader030/viewer/2022020412/5ae9ee3d7f8b9a6d4f915bdd/html5/thumbnails/24.jpg)