center for mindfulness in public safety & fleet maull, phd ... 13. mbwr.pdfsimple mindfulness...

•  OurPurposeToday•  WhoWeAre•  Today’sLearningProcess•  ChallengesandStressors•  NatureofStress:

!  BasicPhysiology!  BasicBrainScience

•  ShortDocumentaryVideo•  SomeMindfulness-BasedSoluDons


"  ThisisaSkillsTrainingandInformaDonalProgram.

"  Ourgoalistoofferyousomeperhapsnew,science-basedinformaDonandasimplesetoftoolsand/orskillsthatcanbeused,ifyouchoose,toincreaseoverallwellness&resiliencewhilealsoimprovingworkperformance,jobsaDsfacDonandoverallqualityoflife.

"  Wearenotheretofixanyone;wedon’tseepeopleasbroken.WeseepeopleaswholeandhighfuncDoningresilienthumanbeingswithassetsandstrengthstheycanbuildon.

"  OurulDmatepurposeistoofferopDonsthatmayhelpyouhavealongandhealthycareerandalongandhealthyreDrement.

"  AsJusDceprofessionals,youperformanincrediblycriDcalroleinprotecDngthecommunity.OurpurposeinthistrainingistogiveyouandyourcolleaguessomenewinformaDonandusefultoolstobeUerprotectyourselvesandyourfamiliesthroughoutyourcareerandbeyond.


CenterforMindfulnessinPublicSafety•mindfulpublicsafety.org

Anon-profittrainingagencybasedinMassachuseUsprovidingmindfulness-basedprofessionaldevelopmentandwellnessprogrammingforcorrecDons&publicsafetyprofessionalsthroughoutNorthAmerica.

"  Mindfulness-BasedWellness&Resiliency(MBWR)®Training

"  Mindfulness-BasedEmoDonalIntelligence(MBEI)™Training

"  Mindfulness-BasedTrauma-InformedCare(MBTIC)™Training

"  Mindfulness-BasedCorrecDonalLeadershipTraining(MBCL)Training

FleetMaull,PhD,CMT-P,CMPSDirectorofTraining&ResearchKateCrisp,MA,ExecuDveDirectorJohnMacAdams,CMT-P,ProgramManager,CMPSSeniorTrainer,SeniorChaplainLosAngelesCountyJailCommuniCesofPracCceFacilitators–Locally-BasedCMPSTrainedFacilitatorsFacilitatorsinTraining–AgencyEmployees


WhatWeDon't

KnowThatWeDon'tKnow

WhatWeDon'tKnow

WhatWeKnow


SimpleMindfulnessExercise-Pleaseloweryourgazeorcloseyoureyesforamoment,ifthat’scomfortableforyou,and…(youcankeeptheeyeswideopenandgazeupifyoulike)

1)  Feeingthecontactbetweenyourbodyandthechair,betweenyourfeetandthefloor,justfeelingtheactualphysicalsensaDonswithinterestandcuriosity.

2)  Feelingyourbreathinginyourbelly,chestorboth,noDceit’srhythmandtexture,appreciaDngthisgiaoflife.

3)  NoDcingwhetheryouhaveanyfeelingstatespresent:peace,contentment,expectaDon,anxiety,boredom,irritaDon,impaDence…oralltheabove.

4)  NoDcingyourthoughts...fewthoughts,lotsofthoughts,thoughtsaboutyourpresentexperience,thepast,thefuture?

5)  SimplyaccepDngalltheseexperiencesastheyareinthemomentwithcuriosityandwithappreciaDonforyourown,veryhumanexperience.


!  HighStress

!  Secondary&VicariousTraumaExposure

!  RoleConflict/MoralDistress

!  HealthRisks

!  Burnout-EmpathyFaDgue


•  SecondaryTraumaDcStress(STS)andVicariousTrauma(VT)

•  Burnout–EmpathyFaDgue

•  BenchStressamongJudges

•  PostTraumaDcStressDisorder(PTSD)

•  Depression

•  Maritaldiscord,familyconflictsanddivorce

•  Alcoholandsubstanceabuse

•  OvereaDng,weightgain,obesity,diabetes

•  Hypertension,heartdiseaseandstroke

•  Earlydeath


•  SecondaryorVicariousTraumaAmongJudgesandCourtPersonnel(D.WoodSmith,2017)

“DSM-5May2013forthefirstDmeincludedvicarioustraumadefinedas‘repeatedorextremeexposuretodetailsofevent(s).’Exposurethroughpicturesormediatosomeoneelse’straumadidnotqualifyunlessitwasrelatedtowork.Thisisexactlywhathappenstoacourteveryday.Therepeatedexposuretodetailedaccounts,pictures,andvideosoftraumaDceventsthataffectedsomeoneelseisadailyoccurrenceforjudgesandothercourtpersonnel.”

•  SecondaryTraumaCcStress–Whatlawyerscandotominimizeitseffects.(L.Jennings,CBarelaGraham2016)

“Hearingclientsrecall,inextensivedetail,theemoDonalandphysicalabusetheyhaveenduredcancauseanaUorneytoexperienceSTS,especiallywhenthesestoriesinvolvechildabuse,neglect,ormanipulaDon.


•  SocialWorkers(Bride,2007;Bride&Lee,2012)•  48-55%metatleastoneofthecorecriteriaforPTSD•  24%scoredabovetheclinicalcutoff.•  11-15%metthecorecriteriaforPTSD.

•  SubstanceAbuseCounselors(Brideetal.,2009;Bride&Roman,2011)•  54-57%metatleastoneofthecorecriteriaforPTSD.•  26%scoredabovetheclinicalcutoff.•  13-19%metthecorecriteriaforPTSD.

•  DomesCc/SexualViolenceSocialWorkers(Choi,2011)•  66%metatleastoneofthecorecriteriaforPTSD.•  21%metthecorecriteriaforPTSD.

•  ChildWelfareWorkers(Bride,Jones,&MacMaster,2007)•  92%experiencedsomesymptomsofSTS.•  34%metcorecriteriaforPTSD.


Empathy:•  Capacitytofeelthepainand

sufferingofothers

Compassion:•  Willingnesstobewiththe

painandsufferingofothers•  MoDvaDontorelievethe

painandsufferingofothers


EmpathyfaDgue,someDmescalledcompassionfaDgueandalso

knownasSecondaryTrauma.cStress(STS),isacondiDoncharacterizedbyagraduallesseningofempathyandcapacityfor

compassionoverDme.ItiscommonamongtraumavicDms,andindividualswhoworkdirectlywithtraumavicDmssuchasnurses,

psychologists,andfirstresponders.Itwasfirstdiagnosedinnursesin

the1950s.Adams,R.,Boscarino,J.,Figley,J.(2006).CompassionFaDgueandPsychologicaldistressamongsocialworkers:avalidaDonstudy.AmericanJournalofOrthopsychiatry,76,103-108


•  Job Performance – decrease in quality or quantity of work, low motivation, avoidance of job tasks, minimization of problems & consequences

•  Morale – decrease in confidence, loss of interest, dissatisfaction, negative attitude, apathy, burnout, overwhelm

•  Relationships with Peers – impatience, decrease in quality of relationships, poor communication, staff conflicts

•  Behavior – absenteeism, exhaustion, faulty judgment, irritability, tardiness, overwork, rigid black & white thinking


WouldYouLikeToKnowHowWeGotHereandWhyWeFaceSuchExtremeHealthRisksinourProfessions?

•  NatureofStress•  BasicsofPhysiology•  BasicsofBrainScience•  NegaDvityBias•  NeuroplasDcity



Neuroplacticity

DefiniCon:Chronicstressresultsfromastateofongoingphysiologicalarousal.ThisoccurswhenthebodyexperiencesstressorswithsuchfrequencyorintensitythattheautonomicnervoussystemdoesnothaveanadequatechancetoacCvatetherelaxaConresponseonaregularbasis.Thismeansthatthebodyremainsinaconstantstateofphysiologicalarousal,whichaffectsvirtuallyeverysysteminthebody,eitherdirectlyorindirectly.Wewerebuilttohandleacutestress,whichisshort-lived,butnotchronicstress,whichissteadyoveralongterm.


StrawBreathing:Simple“RelaxaDonResponseAcDvaDon”BreathingExercise

Note:Thiscanbedonesiung,standing,lyingdown,eyesopenorclosed,whateverfeelscomfortableforyouandappropriatetoyoursurroundingandacDvity.

1)  Breathinginthroughyournoseforacountoffour(4).

2)  Breathingoutthroughpursedlips,asifthroughastraw,foracountofseven(7).

3)  ConDnuingforthreetofiveminutes,repeaDngthecycleandincreasingthecountto5in&8out,6in&9out,7in&10out… Onlyextendingthecountasfarasfeelscomfortableforyou.

4)  Wheneveryoufeelready,allowingyourbreathingtoreturntoitsnormalrhythm.


Size:"  3poundsoftofu-likeDssue"  1.1trillionbraincells"  100billiongraymaUerneurons

AcCvity:"  Alwayson:24/7/365–InstantaccesstoinformaDonondemand"  20%–25%ofbloodflow,oxygenandglucose

Speed:"  Neuronsfiringaround5-50Dmepersecondorfaster"  Signalscrossingyourbraininatenthofasecond

ConnecCvity:"  Typicalneuronmakes5000connecDonswithotherneurons–

500trillionsynapses


Wandering/RuminaCngMind(createsstressandanxiety):

•  Runningcommentaryonexperiences(mostlycriDcal,negaDveanddissaDsfied)

•  TimeTravel:dwellingonthepastandworrying(orfantasizing)aboutthefuture

•  Self-ReferencedProcessing:IdenDtyformaDonaroundlikesanddislikes,opinions,etc.

•  Thinkingaboutotherpeopleandwhattheythinkaboutus,orwhethertheyareathreattous,etc.


"  Thenega.vitybiasisthepsychologicalandneurologicalphenomenonbywhichhumanspaymoreaUenDonto,andgivemoreweightto,negaDveexperiencesratherthanposiDveexperiencesorotherkindsofinformaDon.

"  NegaDveexperiencesproducemoreneuralacDvitythanequallyintense(e.g.,loud,bright)posiDveones.Theyarealsoperceivedmoreeasilyandquickly.

"  NegaDveexperiencesareimmediatelystoredinlongtermmemory,whereasposiDveexperiencesmustbeheldinawareness(shorttermmemory)for12ormoresecondstotransferfromshorttolongtermmemory.

"  OurbrainsaresetuptoactlikeVelcrofornegaDveexperiencesandlikeTeflonforposiDveexperiences.Dr.RickHansen.


•  Increased grey matter density in the hippocampus (learning, memory & emotion regulation) and in areas associated with self-awareness, introspection and empathy

•  Decreased grey matter in the amygdala (associated with fear, anxiety & stress)

•  Increase in protective tissue surrounding axons in anterior cingulate cortex (self-regulation)


PayingaUenDoninaparDcularway:onpurpose,inthepresentmoment,andnon-judgmentally.

(JonKabat-Zinn,1994)


“Lifeiswhathappenstoyouwhileyouarebusymakingotherplans.”

LyricsfromBeau&fulBoybyJohnLennon


•  AXenConalBalance–sustainingacDve,stable,effortless,nonjudgmentalaUenDon=enhancedpresence&execuDvecontrol(capacitytoprioriDzeandmanagetasksandgoals)

•  EmoConalBalance–resilience,equanimity,posiDvity,empathywithselfandothers,understandingandcompassion

•  CogniCveControl–guidethoughtandbehaviorinaccordwithintenDon,overridehabitualresponses,emoDonregulaDon,mentalflexibility,insightreframing,andreappraisal

•  Health&Resilience–stressreducDon&stressmanagement,traumarecovery,enhancedimmuneresponse


•  BodyScan

•  ClosePlacementMindfulness

•  BreathCounDng

•  OpenAwareness


•  HarvardUniversity•  StanfordUniversity•  MIT•  UniversityofWisconsin•  Yale•  UCLosAngeles•  UCSanDiego•  UniversityofToronto•  UniversityofOUawa•  McGillUniversity•  BrownUniversity•  Cornell•  EmoryUniversity•  MayoClinic-Minnesota


Therearecurrentlyover100acDveNIHfundedmindfulnessresearchprojects.NaDonalInsDtutesofHealthClinicalTrials.gov


Brain/Bodybenefits:"  ThecorDcalregionsofthebrainrelatedtoaUenDonandsensoryprocessingare

strengthened.

"  ThesymptomsofAUenDonDeficitHypersensiDvityDisorder(ADHD)(i.e.,lackoffocus,sustainedaUenDon,andfollowthrough,disorganizaDon)arereduced.

"  OurbrainrespondstomindfulnessbymakingposiDvechangesinitsdensityandstructure.MindfulnessisgoodforbrainplasDcity,orflexibility.

"  ThereisevidencethatmindfulnessmeditaDonstrengthensourimmunesystem.

"  AwarenessallowsthebodytorecoversoonerfromstressfulsituaDonsbecausecorCsol(theprimaryhumanstresshormone)levelsdecreasemorequicklythaninthosewhodonotpracDcemindfulness.


EmoCon/MoodBenefits:

"  ThefrontalcortexofthebrainthatpicksuponemoDonalcuesisacDvatedandbecomessharper.

"  LongtermmindfulnesspracDDonersshowhigherlevelsofempathicawareness.(Empathicawarenessissensinganotherperson’sfeelings,emoDons,andpercepDons.)

"  Aperson’saffectbecomesgenerallymoreposiDve.

"  Symptomsofanxietyanddepressionarereducedorminimized.

"  Peoplepronetodepressionarelesslikelytorelapse.


PracCcingmindfulnesshelpsyou:"  tobefullypresent,hereandnow"  toexperienceunpleasantthoughtsandfeelingssafely"  tobecomeawareofwhatyou’reavoiding"  tobecomemoreconnectedtoyourself,toothersandtotheworldaroundyou"  toincreaseself-awareness"  tobecomelessdisturbedbyandlessreacDvetounpleasantexperiences"  tolearnthedisDncDonbetweenyouandyourthoughts"  tohavemoredirectcontactwiththeworld,ratherthanlivingthroughyourthoughts"  tolearnthateverythingchanges;thatthoughtsandfeelingscomeandgoliketheweather"  tohavemorebalance,lessemoDonalvolaDlity"  toexperiencemorecalmnessandpeacefulness"  todevelopself-acceptanceandself-compassion


IntenConallydirecCngone’saXenContothepresentexperiencewithoutbeingovercomeby:

#  judgment(rejecDngexperience)

#  internaldialogue(internalnoise)

#  emoDonalreacDvity(triggers)

#  physicalreacDvity(impulses)

#  clingingontopleasantexperiences


•  ProviderResilience•  HeadSpace•  Calm

•  InsightTimer

•  10%Happier:MeditaDon

•  TheMindfulnessApp

•  MindfulnessMeditaDonforPain

•  Breath2Relax


center for mindfulness in public safety & fleet maull, phd ... 13. mbwr.pdfsimple mindfulness...

Documents