finding balance in work and life · work-life balance broad concept closely related to job...
TRANSCRIPT
Finding Balance in Work and
Life
Bill Elder PhD
Professor of Family and Community Medicine
Family Medicine Review Course
November 1 2010
Work-Life Balance
Broad concept closely related
to job satisfaction
Proper prioritizing between
work (career and ambition) on one hand and life (pleasure leisure family and spiritual development) on the other
Large individual componentndash Definitely not an ldquoequal distributionrdquo
ndash Not a one size fits all solution
ndash Meaning each individuals needs experiences and goals define the balance
Work-Life Balance
We take life so seriously that there is nothing
to fill our leisure hours during our working
years and when retirement comes we have
nothing to enjoy
CH Mayo 1935
Work-Life Balance
Engrossed late and soon in professional cares
you may so lay waste your powers that
you may find too late with hearts given
away that there is no place in your habit-
stricken souls for those gentler influences
which make your life worth living
Sir William Osler
Work-Life Balance
Difficulty balancing personal and
professional lives is a major contributor to
physician distress
Whippen Canellos Burnout syndrome in the practice of oncology results of a random
survey of 1000 oncologists J Clin Oncol 19919(10)1916-20
Ramirez Graham Richards et al Mental Health of hospital consultants the effects of
stress and satisfaction at work Lancet 1996347(9003)724-8
Kuerer Eberlein Pollock et al Career satisfaction practice patterns and burnout
among surgical oncologists report on the quality of life of members of the Society of
Surgical Oncology Ann Surg Oncol 200714(11)3043-53
Campbell Sonnad Eckhauser et al Burnout among American surgeons Surgery
2001130(4)696-702 discussion 702-5
Geurts Rutte Peeters Antecedents and consequences of work-home interference
among medical residents Soc Sci Med 199948(9)1135
Work-Life Balance New Challenges
Insurance and referral forms
Rapidly expanding body of medical
knowledge
Credentialing requirements
EMRs-15 more time
Shrinking of life Web-based care
Reimbursement for email based care
Work-Life Balance
A large number of physicians now choose a
specialty based on how well it fits with their
personal life rather than on how well it
aligns with their professional interests or the
needs of society
Dorsey Jarjoura Rutecki Influence of controllable lifestyle on recent trends in specialty
choice byUS medical students JAMA 2003290(9)1173-8
Lind Cendan Two decades of student career choice at the University of Florida increasingly a
lifestyle decision Am Surg 2003(1)6953-5
Newton Grayson Thompson The variable influence of lifestyle and income on medical
studentsrsquo career specialty choices data from two US medical schools 1998-2004
Acad Med 200580(9)809
Stress and the Practice of
Medicine
One third of physicians experience burnout at
any given point in time
Manifestations of physician distress include
anxiety burnout depression fatigue and
broken or strained relationships
Burnout and distress may have adverse effects
on quality of care patient satisfaction and
compliance and the frequency of medical
errors and malpractice claims
Shanafelt TD Sloan JA Habermann TM The well-being
of physicians Am J Med 2003114(6)513-7
Workplace Stress and Burnout
bull Employee stress is recognized as a major drain
on corporate productivity and competitiveness
bull $300 billion $7500 per employee is spent
annually in the U S on stress related
compensation claims reduced productivity
absenteeism health insurance cost direct
medical expenses and employee turnover
bull Job burnout experienced by 25 to 40 of
workers in the US
bull Anxietydepression is the leading occupational
disease of the 21st Century responsible for more
days lost than any other single factor
Provider Burnout
ndash 49 of female physicians reported high
stress levels
ndash 44 of female physicians felt mentally tired
ndash 17 of female physicians took
antidepressants
J Womens Health Gend Based Med 2000 9(2)185-90
Provider Burnout
Internal Medicine Journal 2005 35(5)272-27828 experienced high levels of two or three aspects of
burnout (emotional exhaustion depersonalization low personal accomplishment)
Swiss Med Wkly 2005 Feb 19135(7-8)101-8 19 had a high score for emotional exhaustion 22 had
a high score for depersonalizationcynicism and 16 had a low score for professional accomplishment 32 had a high score on either the emotional exhaustion or the depersonalizationcynicism scale (moderate degree of burnout) and 4 had scores in the range of burnout in all three scales (high degree of burnout)
Work-Life Balance
Common Stressors in Medical
Care
Frequently work nights weekends and holidays
Often must be available by pager
Too much contact with patients Lack of time outs
Inherent uncertainty involved in patient care
Dealing with life and death
Limited access to social-professional support systems
Limited time and place to share personal feelings with colleagues
Inadequate training for ldquodealing withrdquo people
Feeling indespensible
Drudgery-repetitive single tasks
High earnings
Chronic fatigue
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Work-Life Balance
Broad concept closely related
to job satisfaction
Proper prioritizing between
work (career and ambition) on one hand and life (pleasure leisure family and spiritual development) on the other
Large individual componentndash Definitely not an ldquoequal distributionrdquo
ndash Not a one size fits all solution
ndash Meaning each individuals needs experiences and goals define the balance
Work-Life Balance
We take life so seriously that there is nothing
to fill our leisure hours during our working
years and when retirement comes we have
nothing to enjoy
CH Mayo 1935
Work-Life Balance
Engrossed late and soon in professional cares
you may so lay waste your powers that
you may find too late with hearts given
away that there is no place in your habit-
stricken souls for those gentler influences
which make your life worth living
Sir William Osler
Work-Life Balance
Difficulty balancing personal and
professional lives is a major contributor to
physician distress
Whippen Canellos Burnout syndrome in the practice of oncology results of a random
survey of 1000 oncologists J Clin Oncol 19919(10)1916-20
Ramirez Graham Richards et al Mental Health of hospital consultants the effects of
stress and satisfaction at work Lancet 1996347(9003)724-8
Kuerer Eberlein Pollock et al Career satisfaction practice patterns and burnout
among surgical oncologists report on the quality of life of members of the Society of
Surgical Oncology Ann Surg Oncol 200714(11)3043-53
Campbell Sonnad Eckhauser et al Burnout among American surgeons Surgery
2001130(4)696-702 discussion 702-5
Geurts Rutte Peeters Antecedents and consequences of work-home interference
among medical residents Soc Sci Med 199948(9)1135
Work-Life Balance New Challenges
Insurance and referral forms
Rapidly expanding body of medical
knowledge
Credentialing requirements
EMRs-15 more time
Shrinking of life Web-based care
Reimbursement for email based care
Work-Life Balance
A large number of physicians now choose a
specialty based on how well it fits with their
personal life rather than on how well it
aligns with their professional interests or the
needs of society
Dorsey Jarjoura Rutecki Influence of controllable lifestyle on recent trends in specialty
choice byUS medical students JAMA 2003290(9)1173-8
Lind Cendan Two decades of student career choice at the University of Florida increasingly a
lifestyle decision Am Surg 2003(1)6953-5
Newton Grayson Thompson The variable influence of lifestyle and income on medical
studentsrsquo career specialty choices data from two US medical schools 1998-2004
Acad Med 200580(9)809
Stress and the Practice of
Medicine
One third of physicians experience burnout at
any given point in time
Manifestations of physician distress include
anxiety burnout depression fatigue and
broken or strained relationships
Burnout and distress may have adverse effects
on quality of care patient satisfaction and
compliance and the frequency of medical
errors and malpractice claims
Shanafelt TD Sloan JA Habermann TM The well-being
of physicians Am J Med 2003114(6)513-7
Workplace Stress and Burnout
bull Employee stress is recognized as a major drain
on corporate productivity and competitiveness
bull $300 billion $7500 per employee is spent
annually in the U S on stress related
compensation claims reduced productivity
absenteeism health insurance cost direct
medical expenses and employee turnover
bull Job burnout experienced by 25 to 40 of
workers in the US
bull Anxietydepression is the leading occupational
disease of the 21st Century responsible for more
days lost than any other single factor
Provider Burnout
ndash 49 of female physicians reported high
stress levels
ndash 44 of female physicians felt mentally tired
ndash 17 of female physicians took
antidepressants
J Womens Health Gend Based Med 2000 9(2)185-90
Provider Burnout
Internal Medicine Journal 2005 35(5)272-27828 experienced high levels of two or three aspects of
burnout (emotional exhaustion depersonalization low personal accomplishment)
Swiss Med Wkly 2005 Feb 19135(7-8)101-8 19 had a high score for emotional exhaustion 22 had
a high score for depersonalizationcynicism and 16 had a low score for professional accomplishment 32 had a high score on either the emotional exhaustion or the depersonalizationcynicism scale (moderate degree of burnout) and 4 had scores in the range of burnout in all three scales (high degree of burnout)
Work-Life Balance
Common Stressors in Medical
Care
Frequently work nights weekends and holidays
Often must be available by pager
Too much contact with patients Lack of time outs
Inherent uncertainty involved in patient care
Dealing with life and death
Limited access to social-professional support systems
Limited time and place to share personal feelings with colleagues
Inadequate training for ldquodealing withrdquo people
Feeling indespensible
Drudgery-repetitive single tasks
High earnings
Chronic fatigue
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Work-Life Balance
We take life so seriously that there is nothing
to fill our leisure hours during our working
years and when retirement comes we have
nothing to enjoy
CH Mayo 1935
Work-Life Balance
Engrossed late and soon in professional cares
you may so lay waste your powers that
you may find too late with hearts given
away that there is no place in your habit-
stricken souls for those gentler influences
which make your life worth living
Sir William Osler
Work-Life Balance
Difficulty balancing personal and
professional lives is a major contributor to
physician distress
Whippen Canellos Burnout syndrome in the practice of oncology results of a random
survey of 1000 oncologists J Clin Oncol 19919(10)1916-20
Ramirez Graham Richards et al Mental Health of hospital consultants the effects of
stress and satisfaction at work Lancet 1996347(9003)724-8
Kuerer Eberlein Pollock et al Career satisfaction practice patterns and burnout
among surgical oncologists report on the quality of life of members of the Society of
Surgical Oncology Ann Surg Oncol 200714(11)3043-53
Campbell Sonnad Eckhauser et al Burnout among American surgeons Surgery
2001130(4)696-702 discussion 702-5
Geurts Rutte Peeters Antecedents and consequences of work-home interference
among medical residents Soc Sci Med 199948(9)1135
Work-Life Balance New Challenges
Insurance and referral forms
Rapidly expanding body of medical
knowledge
Credentialing requirements
EMRs-15 more time
Shrinking of life Web-based care
Reimbursement for email based care
Work-Life Balance
A large number of physicians now choose a
specialty based on how well it fits with their
personal life rather than on how well it
aligns with their professional interests or the
needs of society
Dorsey Jarjoura Rutecki Influence of controllable lifestyle on recent trends in specialty
choice byUS medical students JAMA 2003290(9)1173-8
Lind Cendan Two decades of student career choice at the University of Florida increasingly a
lifestyle decision Am Surg 2003(1)6953-5
Newton Grayson Thompson The variable influence of lifestyle and income on medical
studentsrsquo career specialty choices data from two US medical schools 1998-2004
Acad Med 200580(9)809
Stress and the Practice of
Medicine
One third of physicians experience burnout at
any given point in time
Manifestations of physician distress include
anxiety burnout depression fatigue and
broken or strained relationships
Burnout and distress may have adverse effects
on quality of care patient satisfaction and
compliance and the frequency of medical
errors and malpractice claims
Shanafelt TD Sloan JA Habermann TM The well-being
of physicians Am J Med 2003114(6)513-7
Workplace Stress and Burnout
bull Employee stress is recognized as a major drain
on corporate productivity and competitiveness
bull $300 billion $7500 per employee is spent
annually in the U S on stress related
compensation claims reduced productivity
absenteeism health insurance cost direct
medical expenses and employee turnover
bull Job burnout experienced by 25 to 40 of
workers in the US
bull Anxietydepression is the leading occupational
disease of the 21st Century responsible for more
days lost than any other single factor
Provider Burnout
ndash 49 of female physicians reported high
stress levels
ndash 44 of female physicians felt mentally tired
ndash 17 of female physicians took
antidepressants
J Womens Health Gend Based Med 2000 9(2)185-90
Provider Burnout
Internal Medicine Journal 2005 35(5)272-27828 experienced high levels of two or three aspects of
burnout (emotional exhaustion depersonalization low personal accomplishment)
Swiss Med Wkly 2005 Feb 19135(7-8)101-8 19 had a high score for emotional exhaustion 22 had
a high score for depersonalizationcynicism and 16 had a low score for professional accomplishment 32 had a high score on either the emotional exhaustion or the depersonalizationcynicism scale (moderate degree of burnout) and 4 had scores in the range of burnout in all three scales (high degree of burnout)
Work-Life Balance
Common Stressors in Medical
Care
Frequently work nights weekends and holidays
Often must be available by pager
Too much contact with patients Lack of time outs
Inherent uncertainty involved in patient care
Dealing with life and death
Limited access to social-professional support systems
Limited time and place to share personal feelings with colleagues
Inadequate training for ldquodealing withrdquo people
Feeling indespensible
Drudgery-repetitive single tasks
High earnings
Chronic fatigue
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Work-Life Balance
Engrossed late and soon in professional cares
you may so lay waste your powers that
you may find too late with hearts given
away that there is no place in your habit-
stricken souls for those gentler influences
which make your life worth living
Sir William Osler
Work-Life Balance
Difficulty balancing personal and
professional lives is a major contributor to
physician distress
Whippen Canellos Burnout syndrome in the practice of oncology results of a random
survey of 1000 oncologists J Clin Oncol 19919(10)1916-20
Ramirez Graham Richards et al Mental Health of hospital consultants the effects of
stress and satisfaction at work Lancet 1996347(9003)724-8
Kuerer Eberlein Pollock et al Career satisfaction practice patterns and burnout
among surgical oncologists report on the quality of life of members of the Society of
Surgical Oncology Ann Surg Oncol 200714(11)3043-53
Campbell Sonnad Eckhauser et al Burnout among American surgeons Surgery
2001130(4)696-702 discussion 702-5
Geurts Rutte Peeters Antecedents and consequences of work-home interference
among medical residents Soc Sci Med 199948(9)1135
Work-Life Balance New Challenges
Insurance and referral forms
Rapidly expanding body of medical
knowledge
Credentialing requirements
EMRs-15 more time
Shrinking of life Web-based care
Reimbursement for email based care
Work-Life Balance
A large number of physicians now choose a
specialty based on how well it fits with their
personal life rather than on how well it
aligns with their professional interests or the
needs of society
Dorsey Jarjoura Rutecki Influence of controllable lifestyle on recent trends in specialty
choice byUS medical students JAMA 2003290(9)1173-8
Lind Cendan Two decades of student career choice at the University of Florida increasingly a
lifestyle decision Am Surg 2003(1)6953-5
Newton Grayson Thompson The variable influence of lifestyle and income on medical
studentsrsquo career specialty choices data from two US medical schools 1998-2004
Acad Med 200580(9)809
Stress and the Practice of
Medicine
One third of physicians experience burnout at
any given point in time
Manifestations of physician distress include
anxiety burnout depression fatigue and
broken or strained relationships
Burnout and distress may have adverse effects
on quality of care patient satisfaction and
compliance and the frequency of medical
errors and malpractice claims
Shanafelt TD Sloan JA Habermann TM The well-being
of physicians Am J Med 2003114(6)513-7
Workplace Stress and Burnout
bull Employee stress is recognized as a major drain
on corporate productivity and competitiveness
bull $300 billion $7500 per employee is spent
annually in the U S on stress related
compensation claims reduced productivity
absenteeism health insurance cost direct
medical expenses and employee turnover
bull Job burnout experienced by 25 to 40 of
workers in the US
bull Anxietydepression is the leading occupational
disease of the 21st Century responsible for more
days lost than any other single factor
Provider Burnout
ndash 49 of female physicians reported high
stress levels
ndash 44 of female physicians felt mentally tired
ndash 17 of female physicians took
antidepressants
J Womens Health Gend Based Med 2000 9(2)185-90
Provider Burnout
Internal Medicine Journal 2005 35(5)272-27828 experienced high levels of two or three aspects of
burnout (emotional exhaustion depersonalization low personal accomplishment)
Swiss Med Wkly 2005 Feb 19135(7-8)101-8 19 had a high score for emotional exhaustion 22 had
a high score for depersonalizationcynicism and 16 had a low score for professional accomplishment 32 had a high score on either the emotional exhaustion or the depersonalizationcynicism scale (moderate degree of burnout) and 4 had scores in the range of burnout in all three scales (high degree of burnout)
Work-Life Balance
Common Stressors in Medical
Care
Frequently work nights weekends and holidays
Often must be available by pager
Too much contact with patients Lack of time outs
Inherent uncertainty involved in patient care
Dealing with life and death
Limited access to social-professional support systems
Limited time and place to share personal feelings with colleagues
Inadequate training for ldquodealing withrdquo people
Feeling indespensible
Drudgery-repetitive single tasks
High earnings
Chronic fatigue
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Work-Life Balance
Difficulty balancing personal and
professional lives is a major contributor to
physician distress
Whippen Canellos Burnout syndrome in the practice of oncology results of a random
survey of 1000 oncologists J Clin Oncol 19919(10)1916-20
Ramirez Graham Richards et al Mental Health of hospital consultants the effects of
stress and satisfaction at work Lancet 1996347(9003)724-8
Kuerer Eberlein Pollock et al Career satisfaction practice patterns and burnout
among surgical oncologists report on the quality of life of members of the Society of
Surgical Oncology Ann Surg Oncol 200714(11)3043-53
Campbell Sonnad Eckhauser et al Burnout among American surgeons Surgery
2001130(4)696-702 discussion 702-5
Geurts Rutte Peeters Antecedents and consequences of work-home interference
among medical residents Soc Sci Med 199948(9)1135
Work-Life Balance New Challenges
Insurance and referral forms
Rapidly expanding body of medical
knowledge
Credentialing requirements
EMRs-15 more time
Shrinking of life Web-based care
Reimbursement for email based care
Work-Life Balance
A large number of physicians now choose a
specialty based on how well it fits with their
personal life rather than on how well it
aligns with their professional interests or the
needs of society
Dorsey Jarjoura Rutecki Influence of controllable lifestyle on recent trends in specialty
choice byUS medical students JAMA 2003290(9)1173-8
Lind Cendan Two decades of student career choice at the University of Florida increasingly a
lifestyle decision Am Surg 2003(1)6953-5
Newton Grayson Thompson The variable influence of lifestyle and income on medical
studentsrsquo career specialty choices data from two US medical schools 1998-2004
Acad Med 200580(9)809
Stress and the Practice of
Medicine
One third of physicians experience burnout at
any given point in time
Manifestations of physician distress include
anxiety burnout depression fatigue and
broken or strained relationships
Burnout and distress may have adverse effects
on quality of care patient satisfaction and
compliance and the frequency of medical
errors and malpractice claims
Shanafelt TD Sloan JA Habermann TM The well-being
of physicians Am J Med 2003114(6)513-7
Workplace Stress and Burnout
bull Employee stress is recognized as a major drain
on corporate productivity and competitiveness
bull $300 billion $7500 per employee is spent
annually in the U S on stress related
compensation claims reduced productivity
absenteeism health insurance cost direct
medical expenses and employee turnover
bull Job burnout experienced by 25 to 40 of
workers in the US
bull Anxietydepression is the leading occupational
disease of the 21st Century responsible for more
days lost than any other single factor
Provider Burnout
ndash 49 of female physicians reported high
stress levels
ndash 44 of female physicians felt mentally tired
ndash 17 of female physicians took
antidepressants
J Womens Health Gend Based Med 2000 9(2)185-90
Provider Burnout
Internal Medicine Journal 2005 35(5)272-27828 experienced high levels of two or three aspects of
burnout (emotional exhaustion depersonalization low personal accomplishment)
Swiss Med Wkly 2005 Feb 19135(7-8)101-8 19 had a high score for emotional exhaustion 22 had
a high score for depersonalizationcynicism and 16 had a low score for professional accomplishment 32 had a high score on either the emotional exhaustion or the depersonalizationcynicism scale (moderate degree of burnout) and 4 had scores in the range of burnout in all three scales (high degree of burnout)
Work-Life Balance
Common Stressors in Medical
Care
Frequently work nights weekends and holidays
Often must be available by pager
Too much contact with patients Lack of time outs
Inherent uncertainty involved in patient care
Dealing with life and death
Limited access to social-professional support systems
Limited time and place to share personal feelings with colleagues
Inadequate training for ldquodealing withrdquo people
Feeling indespensible
Drudgery-repetitive single tasks
High earnings
Chronic fatigue
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Work-Life Balance New Challenges
Insurance and referral forms
Rapidly expanding body of medical
knowledge
Credentialing requirements
EMRs-15 more time
Shrinking of life Web-based care
Reimbursement for email based care
Work-Life Balance
A large number of physicians now choose a
specialty based on how well it fits with their
personal life rather than on how well it
aligns with their professional interests or the
needs of society
Dorsey Jarjoura Rutecki Influence of controllable lifestyle on recent trends in specialty
choice byUS medical students JAMA 2003290(9)1173-8
Lind Cendan Two decades of student career choice at the University of Florida increasingly a
lifestyle decision Am Surg 2003(1)6953-5
Newton Grayson Thompson The variable influence of lifestyle and income on medical
studentsrsquo career specialty choices data from two US medical schools 1998-2004
Acad Med 200580(9)809
Stress and the Practice of
Medicine
One third of physicians experience burnout at
any given point in time
Manifestations of physician distress include
anxiety burnout depression fatigue and
broken or strained relationships
Burnout and distress may have adverse effects
on quality of care patient satisfaction and
compliance and the frequency of medical
errors and malpractice claims
Shanafelt TD Sloan JA Habermann TM The well-being
of physicians Am J Med 2003114(6)513-7
Workplace Stress and Burnout
bull Employee stress is recognized as a major drain
on corporate productivity and competitiveness
bull $300 billion $7500 per employee is spent
annually in the U S on stress related
compensation claims reduced productivity
absenteeism health insurance cost direct
medical expenses and employee turnover
bull Job burnout experienced by 25 to 40 of
workers in the US
bull Anxietydepression is the leading occupational
disease of the 21st Century responsible for more
days lost than any other single factor
Provider Burnout
ndash 49 of female physicians reported high
stress levels
ndash 44 of female physicians felt mentally tired
ndash 17 of female physicians took
antidepressants
J Womens Health Gend Based Med 2000 9(2)185-90
Provider Burnout
Internal Medicine Journal 2005 35(5)272-27828 experienced high levels of two or three aspects of
burnout (emotional exhaustion depersonalization low personal accomplishment)
Swiss Med Wkly 2005 Feb 19135(7-8)101-8 19 had a high score for emotional exhaustion 22 had
a high score for depersonalizationcynicism and 16 had a low score for professional accomplishment 32 had a high score on either the emotional exhaustion or the depersonalizationcynicism scale (moderate degree of burnout) and 4 had scores in the range of burnout in all three scales (high degree of burnout)
Work-Life Balance
Common Stressors in Medical
Care
Frequently work nights weekends and holidays
Often must be available by pager
Too much contact with patients Lack of time outs
Inherent uncertainty involved in patient care
Dealing with life and death
Limited access to social-professional support systems
Limited time and place to share personal feelings with colleagues
Inadequate training for ldquodealing withrdquo people
Feeling indespensible
Drudgery-repetitive single tasks
High earnings
Chronic fatigue
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Work-Life Balance
A large number of physicians now choose a
specialty based on how well it fits with their
personal life rather than on how well it
aligns with their professional interests or the
needs of society
Dorsey Jarjoura Rutecki Influence of controllable lifestyle on recent trends in specialty
choice byUS medical students JAMA 2003290(9)1173-8
Lind Cendan Two decades of student career choice at the University of Florida increasingly a
lifestyle decision Am Surg 2003(1)6953-5
Newton Grayson Thompson The variable influence of lifestyle and income on medical
studentsrsquo career specialty choices data from two US medical schools 1998-2004
Acad Med 200580(9)809
Stress and the Practice of
Medicine
One third of physicians experience burnout at
any given point in time
Manifestations of physician distress include
anxiety burnout depression fatigue and
broken or strained relationships
Burnout and distress may have adverse effects
on quality of care patient satisfaction and
compliance and the frequency of medical
errors and malpractice claims
Shanafelt TD Sloan JA Habermann TM The well-being
of physicians Am J Med 2003114(6)513-7
Workplace Stress and Burnout
bull Employee stress is recognized as a major drain
on corporate productivity and competitiveness
bull $300 billion $7500 per employee is spent
annually in the U S on stress related
compensation claims reduced productivity
absenteeism health insurance cost direct
medical expenses and employee turnover
bull Job burnout experienced by 25 to 40 of
workers in the US
bull Anxietydepression is the leading occupational
disease of the 21st Century responsible for more
days lost than any other single factor
Provider Burnout
ndash 49 of female physicians reported high
stress levels
ndash 44 of female physicians felt mentally tired
ndash 17 of female physicians took
antidepressants
J Womens Health Gend Based Med 2000 9(2)185-90
Provider Burnout
Internal Medicine Journal 2005 35(5)272-27828 experienced high levels of two or three aspects of
burnout (emotional exhaustion depersonalization low personal accomplishment)
Swiss Med Wkly 2005 Feb 19135(7-8)101-8 19 had a high score for emotional exhaustion 22 had
a high score for depersonalizationcynicism and 16 had a low score for professional accomplishment 32 had a high score on either the emotional exhaustion or the depersonalizationcynicism scale (moderate degree of burnout) and 4 had scores in the range of burnout in all three scales (high degree of burnout)
Work-Life Balance
Common Stressors in Medical
Care
Frequently work nights weekends and holidays
Often must be available by pager
Too much contact with patients Lack of time outs
Inherent uncertainty involved in patient care
Dealing with life and death
Limited access to social-professional support systems
Limited time and place to share personal feelings with colleagues
Inadequate training for ldquodealing withrdquo people
Feeling indespensible
Drudgery-repetitive single tasks
High earnings
Chronic fatigue
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Stress and the Practice of
Medicine
One third of physicians experience burnout at
any given point in time
Manifestations of physician distress include
anxiety burnout depression fatigue and
broken or strained relationships
Burnout and distress may have adverse effects
on quality of care patient satisfaction and
compliance and the frequency of medical
errors and malpractice claims
Shanafelt TD Sloan JA Habermann TM The well-being
of physicians Am J Med 2003114(6)513-7
Workplace Stress and Burnout
bull Employee stress is recognized as a major drain
on corporate productivity and competitiveness
bull $300 billion $7500 per employee is spent
annually in the U S on stress related
compensation claims reduced productivity
absenteeism health insurance cost direct
medical expenses and employee turnover
bull Job burnout experienced by 25 to 40 of
workers in the US
bull Anxietydepression is the leading occupational
disease of the 21st Century responsible for more
days lost than any other single factor
Provider Burnout
ndash 49 of female physicians reported high
stress levels
ndash 44 of female physicians felt mentally tired
ndash 17 of female physicians took
antidepressants
J Womens Health Gend Based Med 2000 9(2)185-90
Provider Burnout
Internal Medicine Journal 2005 35(5)272-27828 experienced high levels of two or three aspects of
burnout (emotional exhaustion depersonalization low personal accomplishment)
Swiss Med Wkly 2005 Feb 19135(7-8)101-8 19 had a high score for emotional exhaustion 22 had
a high score for depersonalizationcynicism and 16 had a low score for professional accomplishment 32 had a high score on either the emotional exhaustion or the depersonalizationcynicism scale (moderate degree of burnout) and 4 had scores in the range of burnout in all three scales (high degree of burnout)
Work-Life Balance
Common Stressors in Medical
Care
Frequently work nights weekends and holidays
Often must be available by pager
Too much contact with patients Lack of time outs
Inherent uncertainty involved in patient care
Dealing with life and death
Limited access to social-professional support systems
Limited time and place to share personal feelings with colleagues
Inadequate training for ldquodealing withrdquo people
Feeling indespensible
Drudgery-repetitive single tasks
High earnings
Chronic fatigue
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Workplace Stress and Burnout
bull Employee stress is recognized as a major drain
on corporate productivity and competitiveness
bull $300 billion $7500 per employee is spent
annually in the U S on stress related
compensation claims reduced productivity
absenteeism health insurance cost direct
medical expenses and employee turnover
bull Job burnout experienced by 25 to 40 of
workers in the US
bull Anxietydepression is the leading occupational
disease of the 21st Century responsible for more
days lost than any other single factor
Provider Burnout
ndash 49 of female physicians reported high
stress levels
ndash 44 of female physicians felt mentally tired
ndash 17 of female physicians took
antidepressants
J Womens Health Gend Based Med 2000 9(2)185-90
Provider Burnout
Internal Medicine Journal 2005 35(5)272-27828 experienced high levels of two or three aspects of
burnout (emotional exhaustion depersonalization low personal accomplishment)
Swiss Med Wkly 2005 Feb 19135(7-8)101-8 19 had a high score for emotional exhaustion 22 had
a high score for depersonalizationcynicism and 16 had a low score for professional accomplishment 32 had a high score on either the emotional exhaustion or the depersonalizationcynicism scale (moderate degree of burnout) and 4 had scores in the range of burnout in all three scales (high degree of burnout)
Work-Life Balance
Common Stressors in Medical
Care
Frequently work nights weekends and holidays
Often must be available by pager
Too much contact with patients Lack of time outs
Inherent uncertainty involved in patient care
Dealing with life and death
Limited access to social-professional support systems
Limited time and place to share personal feelings with colleagues
Inadequate training for ldquodealing withrdquo people
Feeling indespensible
Drudgery-repetitive single tasks
High earnings
Chronic fatigue
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Provider Burnout
ndash 49 of female physicians reported high
stress levels
ndash 44 of female physicians felt mentally tired
ndash 17 of female physicians took
antidepressants
J Womens Health Gend Based Med 2000 9(2)185-90
Provider Burnout
Internal Medicine Journal 2005 35(5)272-27828 experienced high levels of two or three aspects of
burnout (emotional exhaustion depersonalization low personal accomplishment)
Swiss Med Wkly 2005 Feb 19135(7-8)101-8 19 had a high score for emotional exhaustion 22 had
a high score for depersonalizationcynicism and 16 had a low score for professional accomplishment 32 had a high score on either the emotional exhaustion or the depersonalizationcynicism scale (moderate degree of burnout) and 4 had scores in the range of burnout in all three scales (high degree of burnout)
Work-Life Balance
Common Stressors in Medical
Care
Frequently work nights weekends and holidays
Often must be available by pager
Too much contact with patients Lack of time outs
Inherent uncertainty involved in patient care
Dealing with life and death
Limited access to social-professional support systems
Limited time and place to share personal feelings with colleagues
Inadequate training for ldquodealing withrdquo people
Feeling indespensible
Drudgery-repetitive single tasks
High earnings
Chronic fatigue
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Provider Burnout
Internal Medicine Journal 2005 35(5)272-27828 experienced high levels of two or three aspects of
burnout (emotional exhaustion depersonalization low personal accomplishment)
Swiss Med Wkly 2005 Feb 19135(7-8)101-8 19 had a high score for emotional exhaustion 22 had
a high score for depersonalizationcynicism and 16 had a low score for professional accomplishment 32 had a high score on either the emotional exhaustion or the depersonalizationcynicism scale (moderate degree of burnout) and 4 had scores in the range of burnout in all three scales (high degree of burnout)
Work-Life Balance
Common Stressors in Medical
Care
Frequently work nights weekends and holidays
Often must be available by pager
Too much contact with patients Lack of time outs
Inherent uncertainty involved in patient care
Dealing with life and death
Limited access to social-professional support systems
Limited time and place to share personal feelings with colleagues
Inadequate training for ldquodealing withrdquo people
Feeling indespensible
Drudgery-repetitive single tasks
High earnings
Chronic fatigue
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Work-Life Balance
Common Stressors in Medical
Care
Frequently work nights weekends and holidays
Often must be available by pager
Too much contact with patients Lack of time outs
Inherent uncertainty involved in patient care
Dealing with life and death
Limited access to social-professional support systems
Limited time and place to share personal feelings with colleagues
Inadequate training for ldquodealing withrdquo people
Feeling indespensible
Drudgery-repetitive single tasks
High earnings
Chronic fatigue
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
MENTAL SIGNS OF DISTRESSDistressed worried upset tearful deflated feelings of helplessness amp hopelessness unable to cope anxious depressed
Impatient easily irritated angry hostile aggressive
Frustrated bored inadequate guilty neglected insecure vulnerable
Loss of interest in appearance health diet sex low self-esteem
Polyphasic (too many things at once) rushed
Failing to finish tasks
Difficulty thinking clearly concentrating making decisions forgetful lack of creativity irrational procrastinating
Hypercritical inflexible unreasonable over-reactive non-productive
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Compassion fatigue
A state experienced by those helping people in distress it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it is traumatizing for the helper
The helper in contrast to the person(s) being helped is traumatized or suffers through the helpers own efforts to empathize and be compassionate Often this leads to poor self care and extreme self sacrifice in the process of helping
Figley C Medscape 2005
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
What Is Stress
bull Process through which some stimulus or
change can result in long-term debilitation
bull Involves arousal response AKA ldquofight or
flightrdquo
bull The arousal response attempts to return
organism to equilibrium
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Stress is largely related to perceived threat
Perceived demand
- Perceived resources
= Perceived threat
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Stress Cycle
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Do clinicians have a different
personality
Resilience
Control
Competency
Challenge
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Boredom the desire for desires
Leo Tolstoy
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Yerkes-Dodson Law
Arousal Performance Curve
H
Per
form
an
ce
L
L
H
ldquoUnmotivatedrdquo ldquoStress impairedrdquo
Zone of
maximum
performance
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Balancing a Full Platter
Balance is experienced differently by everyone
and can be identified by some or all of the
following
bull Having time for life and work
bull Enjoying your family and social situations
bull Experiencing leisure
bull Peace of mind
bullOpportunity to grow
bullFinding satisfaction and sense of purpose in
your work
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Importance of Sense of Purpose in
Life
Finding what you love to do the most living
with passion
About being in tune with who you really are
and living a life of meaning
Almost like a spiritual experience
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Finding Purpose and Meaning in
Work and Life
For physicians helping and being of service
to others has particular meaning and leads
to a high level of personal satisfaction
Meaningful work is characterized by a sense
that the best within you is called upon each
day
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Finding Purpose and Meaning in
Work and Life
Set aside four hours of uninterrupted time to
reflect
Indentify your five most important priorities
Rate how satisfying you find each priority
Indentify why these are satisfying Why are they
meaningful or important to you
Commit to spending more time with each priority
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Time Management
Set boundaries between work and homendash Make your preferences clear
ndash Do not make your activities fit your time
ndash Negotiate product Do not evaluate your self on amount of time at work
Decide whether you are effective at time managementndash Reread Seven Habits of Highly Effective People by S Covey
bull Beginning with the end in mind
bull Sharpening the stone
bull Prioritizing demands
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Organizational policies
The mission and policies of health care organizations may relate to physician satisfaction
ndash Opportunities for Professional Development
ndash Challenges Commensurate with Skills Interests and Resources
ndash A Culture that Values and Encourages Life Outside of Work
ndash A Culture that Cultivates Professionalism and Professional Satisfaction
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Integrating work and home
Talk to your children about why you do
what you do
Bring them to work as soon as you can and
in developmentally appropriate ways
Avoid talking about the wrong things
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
The Medical Marriage
bullOne physician couple
traditional
bullOne physician couple
non traditional
bullThe two physician couple
bullThe retiring physician
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Stress Management
Think Differently
bullAwareness is the key to managing stress
bullEveryone has their own unique
--Responses to stress
--Potential stressors
--Thoughts and subsequent feelings
associated with those stressors
--Symptoms that followEveryone thinks of changing the world but no one
thinks of changing himself
Leo Tolstoy
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Stress Management
The Here and Now
The Top Stress Reducer
bullStop feeling guilty about the past
bullStop worrying about the future
bullLive life in the Present
If you want to be happy be
Leo Tolstoy
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Stress Management Mind-Body
Techniques
Relaxation
Generally shifts the sympathetic toward the
parasympathetic
ndash Heart rate blood pressure generally decrease
ndash Vaso-constriction to vaso-dilation
ndash Mechanisms appear mediated in part by shift to NO
production(1)
1 Zen Meditation increased serum NO ndash Prog Neuro-
Psychopharm Biol Psy 2005 29327-331
Primary goal elicitation of a psychophysiological state of
hypoarousal or relaxation
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Mind-Body Techniques
Hypnosis
ndash Natural state of aroused attentive focal
concentration coupled with a relative suspension of
peripheral awareness
Biofeedback
ndash Devices that amplify physiological processes (eg
blood pressure muscle activity) that are ordinarily
difficult to perceive ndash electromyographic
biofeedback temperature biofeedback
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Mind-Body Techniques
Guided imagery
ndash Generation of mental images ndash evoke a
psychophysiological state of relaxation
Meditation
ndash Intentional self-regulation of attention Systematic
mental focus on particular aspects of inner thoughts
Two most extensively researched transcendental
meditaion mindfulness meditation
Astin Shapiro Eisenberg Mind-Body Medicine
State of the Science Implications for Practice
JABFP 2002
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Mind-Body Medicine State of the Science
Implications for Practice Clinical
condition
Evidence
level
Evidence Source Practice Implications
After myocardial
infarction
Strong Two positive meta-
analyses (12879)
Self-regulation skills such as
relaxation and the management
of anger hostility and general
stress reactivity
Cancer
symptoms
(disease and
treatment related)
Strong Two positive meta-
analyses (~6166)
Adjunctive therapy ndash efficacy in
improving mood quality of life
and coping with both the disease
and treatment-related side effects
Surgical
outcomes
Strong Two positive meta-
analyses (~6904)
Presurgical preparation
Headache Strong Two positive meta-
analyses (~3083)
Relaxation thermal biofeedback
recurrent migraine ndash relaxation
or muscle biofeedback
adjunctive or standalone
tension headache
Hypertension Moderate Positive results from 1
meta-analysis (1651) -
- contradictory findings
in 2 others
Multi-component ndash useful
adjuncts in the medical
management of hypertension
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Mindfulness Practice
Characteristics
ndash Active observation of oneself
ndash Increased peripheral vision
ndash Presence-Being in the here and now
ndash Critical curiosity
ndash Courage to see the world as it is rather than as one perceives it to be
bull Adoption of a beginnerrsquos mind ndash continuing to see things as new
ndash Humility to tolerate onersquos areas of incompetence
ndash Compassion based on insight
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Meditation Practice - Instructions
Sit comfortably
Pay attention to being centered
Eyes half closed or open ndash gently focus on object about 6 feet away
Mouth slightly open
Begin awareness of out breath (exhaling)
Note precise beginning of out breath stay with it as if riding the outgoing tide
Note gap at end of out breath just before inhaling
Let in-breath happen naturally ndash abdominal breathing ndash note the tummy rising
Repeat out breath practice
Any time practicing is worthwhile
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Meditation Practice (cont)Thoughts will arise
When a thought is noted (you are distracted from your attention on the out breath) label the thought ldquothinkingrdquo and return to your out breath
Do not judge ndash there is no right or wrong way to practice
Accept the impermanent nature of thought
Come back to the out breath
Be gentle with yourself
Check you posture occasionally ndash sit upright
Come back to the out breath
Abide in peace
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
PrayerPick a focus word or short phrase thats firmly rooted in your belief system
Sit quietly in a comfortable position
Close your eyes
Relax your muscles
Breathe slowly and naturally and as you do repeat your focus word phrase or prayer silently to yourself as you exhale
Assume a passive attitude Dont worry about how well you re doing When other thoughts come to mind simply say to yourself Oh well and gently return to the repetition
Continue for ten to twenty minutes
Do not stand immediately Continue sitting quietly for a minute or so allowing other thoughts to return Then open your eyes and sit for another minute before rising
Practice this technique once or twice daily
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
References on Mind-Body
TechniquesJon Kabat-Zinn Full Catastrophe Living Dell Publishing 1990
Esch et al The therapeutic use of the relaxation response in stress-related disease Med Sci Monitor 2003 9(2)RA23-34
Chambers R Campbell I Anxiety and depression in general practitioners associations with type of practice fundholding gender and other personal characteristics Fam Pract 1996 Apr13(2)170-3
Stewart DE Ahmad F Cheung AM Bergman B Dell DL Women physicians and stress J Womens Health Gend Based Med 2000 Mar9(2)185-90
Sutherland VJ Cooper CLRelated Job stress satisfaction and mental health among general practitioners before and after introduction of new contract BMJ 1992 Jun 13304(6841)1545-8
Michels PJ Probst JC Godenick MT Palesch YRelated Anxiety and anger among family practice residents a South Carolina family practice research consortium study Acad Med 2003 Jan78(1)69-79
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
References
Infante JR Torres-Avisbal M Pinel P Vallejo JA Peran F Gonzalez F Contreras P Pacheco C Roldan A Latre JM Catecholamine levels in practitioners of the transcendental meditation techniquePhysiol Behav 2001 Jan72(1-2)141-6
Miller JJ Fletcher K Kabat-Zinn JRelated Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders Gen Hosp Psychiatry 1995 May17(3)192-200
Esch T Stefano GB Fricchione GL Benson H Links Stress-related diseases -- a potential role for nitric oxideMed Sci Monit 2002 Jun8(6)RA103-18 Review
Gross CR Kreitzer MJ Russas V Treesak C Frazier PA Hertz MIMindfulness meditation to reduce symptoms after organ transplant a pilot study Adv Mind Body Med 2004 Summer20(2)20-9
Waelde LC Thompson L Gallagher-Thompson D A pilot study of a yoga and meditation intervention for dementia caregiver stress J Clin Psychol 2004 Jun60(6)677-87
ndash
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness
Positive Self-Talk
bull I am calm and relaxed
bull I feel peaceful and centered
bull My breathing is deep and regular
bull I have control over how I react to
stressful situations in my life
bull I am worthy and deserving of
happiness