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Stress Less with Mindfulness! Program Authors: Jane Riffe, Ed.D, LICSW Family & Human Development Specialist Becky Smith, M.S. WVU Extension Families and Health Agent Harrison County 1 Adapted with permission from Stress Less with Mindfulness WVU Extension Families and Health Programs

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Page 1: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Stress Less with

Mindfulness!Program Authors: Jane Riffe, Ed.D, LICSW

Family & Human Development SpecialistBecky Smith, M.S.

WVU Extension Families and Health Agent

Harrison County

1Adapted with permission from Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 2: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

MSU is an affirmative action/equal opportunity employer. Michigan State University Extension programs and materials are open to all without regard to race, color, national origin, gender, gender identity, religion, age, height, weight, disability, political beliefs, sexual orientation, marital status, family status, or veteran status.

2Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 3: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Ground Rules• Cell phones off• One person talks at a time• It’s okay to pass• Use respectful language• Everyone’s opinion is respected• Confidentiality – things said here

stay here• Are there any other ground rules you

would like to add?

3Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 4: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Through “Stress Less”you will:

• Learn your patterns of strength and vulnerability.

• Experience the benefits of paying mindful attention.

• Learn self-care practices to help you feel better, includingmindful breathing, mindful movement, mindful eating,thought-surfing, laughter, and more.

4Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 5: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Stress Less with

Mindfulness!

Lesson 1Begin with the Breath

5Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 6: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Why are you here?

One thing I hope to gain from these classes . . .

One thing I can give to these classes . . .

One understanding: I know I am stressed when . . .

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Page 7: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Today we will…• Learn about the benefits of mindfulness.

• Pinpoint behaviors that can make you vulnerableor resilient to stress.

• Experience Mindful Movement and Mindful Breathing as ways to reduce stress.

7Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 8: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Three small steps . . .• CHOOSE TO NOTICE what

happens when you get anxious, angry, or happy.

• SHIFT to gentle acceptance.• PRACTICE daily tuning into

what you are doing with your thinking.

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Page 9: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

(MBSR) Mindfulness Based Stress Management

Jon Kabat-Zinn, Ph.D.Medical and psychological research

for 36 years

University of Massachusetts Medical School Center for Mindfulness in Medicine, Health

Care, and SocietySystematic retraining: “Attention with intention”

— 8-week class— 45 min/day: In-home practice with CDs

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Page 10: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

https://www.youtube.com/user/PsychAlive

https://www.youtube.com/user/PsychAlive

Jon Kabat-Zinn, Ph.D. What is Mindfulness?

10Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 11: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Keys to learning about mindfulness – your role.

1. Experiencing new possibilities for responding to life

2. Discovering embodiment – connecting with body sensations

3. Cultivating observation - "Now I see, I am noticing...“

4. Moving toward acceptance - willing to see things as they are

5. Growing kindness & compassion - Removing rejection and judgement, so that natural

kindness can shine through.

McCown, D., Reibel, D., & Micozzi, M. S. (2011). Teaching mindfulness: A practical guide for clinicians and educators. New York: Springer.

11Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 12: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Mindfulness is…

•Paying attention•On purpose•In the present moment

“Here and Now”•With a nonjudgmental

attitude

•Paying attention•On purpose•In the present moment

“Here and Now”•With a nonjudgmental

attitude

Jon Kabat-Zinn(1994). Wherever You Go, There you Are.

12Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 13: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Mindful Breathing

*Follow your breath in and out

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Page 14: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Mindful Awareness of Breathing

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Page 15: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

3 Minute Breathing Space

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Page 16: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Breathing Mindfully

• Easy to notice

• Always with us — many opportunities throughout the day

• Returns us to the present moment —calms and settles the mind

• Relaxes the diaphragm and GI system

• Natural tranquilizer — reduces stress,anxiety, and depression

What do you think are the benefits of Mindful Breathing?

16Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 17: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Mindfulness starts with noticing

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Page 18: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

How do you know when you are out of balance?

Stress Cues18Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 19: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Personal Stress Barometers = Signals to be mindful

• Body tension/pain

• Thoughts

• Feelings/moods

• Relationships

• Meaning of Life

• Behaviors

19Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 20: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Risk Factors

• Lack of social support/isolation• Negativity and pessimism• Poor eating and sleeping habits• Family demands and pressure• High pressure work environment• Financial strain• Sense of time urgency “Type A”

Source: www.headington-institute.org/Default.aspx?tabid=1790

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Page 21: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Is Stress or Anger Risky?

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Page 22: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Family Stress Symptoms

* No time to relax

* Sense of guilt

* No time to find the root of the problem

* Conversations center on tasks and time rather than people and feelings

* Explosive arguments

* Little enjoyment from family life

22Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 23: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Protective Factors

• Social support— Network of friends/family

• Optimistic stance toward life • Healthy eating and sleeping habits• Spirituality• Adaptability

— Able to manage change• Curiosity/openness to experience• Attitude of Gratitude

23Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 24: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Mindfulness Promotes Resilience

*Reduce stress *Increase life satisfaction*Improve relationships with others *Help gain mastery of your environment*Help you deal with life's challenges more calmly and effectively

24Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 25: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

• Self reported effects–well populations

• Clinical interventions with specific populations

• Neuroscience & Gene Studies

• Changes in brain function

• Changes in brain mass

• Changes at the cellular level (DNA!)

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Page 26: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

• Decreased anxiety, depression, ADD, substance abuse, grief, and more

It is now included as part of formal psychotherapy

• Improved quality of life while living with back pain, heart disease, and other chronic physical conditions

• Assisting in ways to help people find meaning and purpose in their jobs and lives

• Improved memory and concentration

Mental Health Benefits

26Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 27: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

• Reduction in Chronic pain • Diabetics: Better able to control blood glucose • Better sleep• Reduced cardiac risk factors, including lowered

blood pressure and cholesterol• Increased exercise• Improved immunity, based on blood samples

Physical Health Findings

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Page 28: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

• Mindfulness activates the left side of the brain which inclines us toward positive emotions.

• Thickened brain tissue (gray matter) improves problem-solving and emotional self-control

• Increased activity and brain tissue in areas involved in self-awareness and empathy for other people.

Brain Changes

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Page 29: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Stress and Brain Cells

• Hypothalamus spectacularly important!

• Chronically elevated cortisol appears to kill brain cells.

• Chronic stress contributes to Alzheimer's.

• Leads to memory loss• Stress is linked to cell damage.

www.topnews.in/health/scientists-reveal-clue-why-brain-cells-die-alzheimers-2986

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Page 30: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

How Vulnerable Are You?

30Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 31: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

What does your score mean?

0 - 10 indicates you have excellent resistance to the vulnerability of stress

11 - 29 little vulnerability to stress

30 - 49 some vulnerability to stress

50 - 74 serious vulnerability

75 - 80 extreme vulnerability

You can make yourself more stress resilient by improving your health behaviors, modifying your lifestyle, and building up your financial, social, personal, and spiritual resources for coping with stress.

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Page 32: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Resiliency – the ability to bounce back from adversity.

“Remember that not getting what you want is sometimes a wonderful stroke of luck.”

-Dalai Lama

32Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 33: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Mindfulness is…

•Paying attention•On purpose•In the present moment

“Here and Now”•With a nonjudgmental

attitude

•Paying attention•On purpose•In the present moment

“Here and Now”•With a nonjudgmental

attitude

Jon Kabat-Zinn(1994). Wherever You Go, There you Are.

33Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 34: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Stress Less with Mindfulness WVU Extension Families and Health Programs 34

Using the body to settle the mind

Page 35: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Stress Less with Mindfulness WVU Extension Families and Health Programs 35

• Lift your arms• Reach For the sky• Bloom Like a flower• Make A circle• Touch the sky, touch the

ground

Page 36: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

http://www.youtube.com/watch?v=oWerJwf3‐3I

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Page 37: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Can Any Movement be Mindful?

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Page 38: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

The Non-judgment of Mindfulness• Paying attention to your

experience in a gentle, kind way.

• Learning to view all your body, your thoughts, and your feelings withcompassion and kindness.

• Extending thoughts ofcompassion toward others.

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Page 39: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

http://yhoo.it/1OUWDT1

39Stress Less with Mindfulness WVU Extension Families and Health Programs

Just Breathe Video

Page 40: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

How do I practice at home?

• Audio Resources• See the Resource Sheet

40Stress Less with Mindfulness WVU Extension Families and Health Programs

Page 41: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

*Add a mindfulness bell to your computer,or an app on your cellphone or tablet.

* When it chimes, bring your attention to the present moment and to your breathmoving in and out.

www.mindfulnessdc.org/mindfulclock.htmlInsight Timer app

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Page 42: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Mindfulness is . . .

• Open

• Receptive

• Curious

• Gentle

• Nurturing

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Page 43: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Your Plan for More Mindfulness?

What is the most interesting thing you learned?

Which practice will you do in the coming week?

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Page 44: Stress Less with Mindfulness! - Michigan SNA...clinicians and educators. New York: Springer. 11 Stress Less with Mindfulness WVU Extension Families and Health Programs Mindfulness

Thank you for attending.

44Stress Less with Mindfulness WVU Extension Families and Health Programs


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