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• OurPurposeToday• WhoWeAre• Today’sLearningProcess• ChallengesandStressors• NatureofStress:
! BasicPhysiology! BasicBrainScience
• ShortDocumentaryVideo• SomeMindfulness-BasedSoluDons
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" ThisisaSkillsTrainingandInformaDonalProgram.
" Ourgoalistoofferyousomeperhapsnew,science-basedinformaDonandasimplesetoftoolsand/orskillsthatcanbeused,ifyouchoose,toincreaseoverallwellness&resiliencewhilealsoimprovingworkperformance,jobsaDsfacDonandoverallqualityoflife.
" Wearenotheretofixanyone;wedon’tseepeopleasbroken.WeseepeopleaswholeandhighfuncDoningresilienthumanbeingswithassetsandstrengthstheycanbuildon.
" OurulDmatepurposeistoofferopDonsthatmayhelpyouhavealongandhealthycareerandalongandhealthyreDrement.
" AsJusDceprofessionals,youperformanincrediblycriDcalroleinprotecDngthecommunity.OurpurposeinthistrainingistogiveyouandyourcolleaguessomenewinformaDonandusefultoolstobeUerprotectyourselvesandyourfamiliesthroughoutyourcareerandbeyond.
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CenterforMindfulnessinPublicSafety•mindfulpublicsafety.org
Anon-profittrainingagencybasedinMassachuseUsprovidingmindfulness-basedprofessionaldevelopmentandwellnessprogrammingforcorrecDons&publicsafetyprofessionalsthroughoutNorthAmerica.
" Mindfulness-BasedWellness&Resiliency(MBWR)®Training
" Mindfulness-BasedEmoDonalIntelligence(MBEI)™Training
" Mindfulness-BasedTrauma-InformedCare(MBTIC)™Training
" Mindfulness-BasedCorrecDonalLeadershipTraining(MBCL)Training
FleetMaull,PhD,CMT-P,CMPSDirectorofTraining&ResearchKateCrisp,MA,ExecuDveDirectorJohnMacAdams,CMT-P,ProgramManager,CMPSSeniorTrainer,SeniorChaplainLosAngelesCountyJailCommuniCesofPracCceFacilitators–Locally-BasedCMPSTrainedFacilitatorsFacilitatorsinTraining–AgencyEmployees
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WhatWeDon't
KnowThatWeDon'tKnow
WhatWeDon'tKnow
WhatWeKnow
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SimpleMindfulnessExercise-Pleaseloweryourgazeorcloseyoureyesforamoment,ifthat’scomfortableforyou,and…(youcankeeptheeyeswideopenandgazeupifyoulike)
1) Feeingthecontactbetweenyourbodyandthechair,betweenyourfeetandthefloor,justfeelingtheactualphysicalsensaDonswithinterestandcuriosity.
2) Feelingyourbreathinginyourbelly,chestorboth,noDceit’srhythmandtexture,appreciaDngthisgiaoflife.
3) NoDcingwhetheryouhaveanyfeelingstatespresent:peace,contentment,expectaDon,anxiety,boredom,irritaDon,impaDence…oralltheabove.
4) NoDcingyourthoughts...fewthoughts,lotsofthoughts,thoughtsaboutyourpresentexperience,thepast,thefuture?
5) SimplyaccepDngalltheseexperiencesastheyareinthemomentwithcuriosityandwithappreciaDonforyourown,veryhumanexperience.
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! HighStress
! Secondary&VicariousTraumaExposure
! RoleConflict/MoralDistress
! HealthRisks
! Burnout-EmpathyFaDgue
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• SecondaryTraumaDcStress(STS)andVicariousTrauma(VT)
• Burnout–EmpathyFaDgue
• BenchStressamongJudges
• PostTraumaDcStressDisorder(PTSD)
• Depression
• Maritaldiscord,familyconflictsanddivorce
• Alcoholandsubstanceabuse
• OvereaDng,weightgain,obesity,diabetes
• Hypertension,heartdiseaseandstroke
• Earlydeath
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• SecondaryorVicariousTraumaAmongJudgesandCourtPersonnel(D.WoodSmith,2017)
“DSM-5May2013forthefirstDmeincludedvicarioustraumadefinedas‘repeatedorextremeexposuretodetailsofevent(s).’Exposurethroughpicturesormediatosomeoneelse’straumadidnotqualifyunlessitwasrelatedtowork.Thisisexactlywhathappenstoacourteveryday.Therepeatedexposuretodetailedaccounts,pictures,andvideosoftraumaDceventsthataffectedsomeoneelseisadailyoccurrenceforjudgesandothercourtpersonnel.”
• SecondaryTraumaCcStress–Whatlawyerscandotominimizeitseffects.(L.Jennings,CBarelaGraham2016)
“Hearingclientsrecall,inextensivedetail,theemoDonalandphysicalabusetheyhaveenduredcancauseanaUorneytoexperienceSTS,especiallywhenthesestoriesinvolvechildabuse,neglect,ormanipulaDon.
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• SocialWorkers(Bride,2007;Bride&Lee,2012)• 48-55%metatleastoneofthecorecriteriaforPTSD• 24%scoredabovetheclinicalcutoff.• 11-15%metthecorecriteriaforPTSD.
• SubstanceAbuseCounselors(Brideetal.,2009;Bride&Roman,2011)• 54-57%metatleastoneofthecorecriteriaforPTSD.• 26%scoredabovetheclinicalcutoff.• 13-19%metthecorecriteriaforPTSD.
• DomesCc/SexualViolenceSocialWorkers(Choi,2011)• 66%metatleastoneofthecorecriteriaforPTSD.• 21%metthecorecriteriaforPTSD.
• ChildWelfareWorkers(Bride,Jones,&MacMaster,2007)• 92%experiencedsomesymptomsofSTS.• 34%metcorecriteriaforPTSD.
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Empathy:• Capacitytofeelthepainand
sufferingofothers
Compassion:• Willingnesstobewiththe
painandsufferingofothers• MoDvaDontorelievethe
painandsufferingofothers
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EmpathyfaDgue,someDmescalledcompassionfaDgueandalso
knownasSecondaryTrauma.cStress(STS),isacondiDoncharacterizedbyagraduallesseningofempathyandcapacityfor
compassionoverDme.ItiscommonamongtraumavicDms,andindividualswhoworkdirectlywithtraumavicDmssuchasnurses,
psychologists,andfirstresponders.Itwasfirstdiagnosedinnursesin
the1950s.Adams,R.,Boscarino,J.,Figley,J.(2006).CompassionFaDgueandPsychologicaldistressamongsocialworkers:avalidaDonstudy.AmericanJournalofOrthopsychiatry,76,103-108
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• Job Performance – decrease in quality or quantity of work, low motivation, avoidance of job tasks, minimization of problems & consequences
• Morale – decrease in confidence, loss of interest, dissatisfaction, negative attitude, apathy, burnout, overwhelm
• Relationships with Peers – impatience, decrease in quality of relationships, poor communication, staff conflicts
• Behavior – absenteeism, exhaustion, faulty judgment, irritability, tardiness, overwork, rigid black & white thinking
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WouldYouLikeToKnowHowWeGotHereandWhyWeFaceSuchExtremeHealthRisksinourProfessions?
• NatureofStress• BasicsofPhysiology• BasicsofBrainScience• NegaDvityBias• NeuroplasDcity
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Neuroplacticity
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DefiniCon:Chronicstressresultsfromastateofongoingphysiologicalarousal.ThisoccurswhenthebodyexperiencesstressorswithsuchfrequencyorintensitythattheautonomicnervoussystemdoesnothaveanadequatechancetoacCvatetherelaxaConresponseonaregularbasis.Thismeansthatthebodyremainsinaconstantstateofphysiologicalarousal,whichaffectsvirtuallyeverysysteminthebody,eitherdirectlyorindirectly.Wewerebuilttohandleacutestress,whichisshort-lived,butnotchronicstress,whichissteadyoveralongterm.
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StrawBreathing:Simple“RelaxaDonResponseAcDvaDon”BreathingExercise
Note:Thiscanbedonesiung,standing,lyingdown,eyesopenorclosed,whateverfeelscomfortableforyouandappropriatetoyoursurroundingandacDvity.
1) Breathinginthroughyournoseforacountoffour(4).
2) Breathingoutthroughpursedlips,asifthroughastraw,foracountofseven(7).
3) ConDnuingforthreetofiveminutes,repeaDngthecycleandincreasingthecountto5in&8out,6in&9out,7in&10out… Onlyextendingthecountasfarasfeelscomfortableforyou.
4) Wheneveryoufeelready,allowingyourbreathingtoreturntoitsnormalrhythm.
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Size:" 3poundsoftofu-likeDssue" 1.1trillionbraincells" 100billiongraymaUerneurons
AcCvity:" Alwayson:24/7/365–InstantaccesstoinformaDonondemand" 20%–25%ofbloodflow,oxygenandglucose
Speed:" Neuronsfiringaround5-50Dmepersecondorfaster" Signalscrossingyourbraininatenthofasecond
ConnecCvity:" Typicalneuronmakes5000connecDonswithotherneurons–
500trillionsynapses
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Wandering/RuminaCngMind(createsstressandanxiety):
• Runningcommentaryonexperiences(mostlycriDcal,negaDveanddissaDsfied)
• TimeTravel:dwellingonthepastandworrying(orfantasizing)aboutthefuture
• Self-ReferencedProcessing:IdenDtyformaDonaroundlikesanddislikes,opinions,etc.
• Thinkingaboutotherpeopleandwhattheythinkaboutus,orwhethertheyareathreattous,etc.
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" Thenega.vitybiasisthepsychologicalandneurologicalphenomenonbywhichhumanspaymoreaUenDonto,andgivemoreweightto,negaDveexperiencesratherthanposiDveexperiencesorotherkindsofinformaDon.
" NegaDveexperiencesproducemoreneuralacDvitythanequallyintense(e.g.,loud,bright)posiDveones.Theyarealsoperceivedmoreeasilyandquickly.
" NegaDveexperiencesareimmediatelystoredinlongtermmemory,whereasposiDveexperiencesmustbeheldinawareness(shorttermmemory)for12ormoresecondstotransferfromshorttolongtermmemory.
" OurbrainsaresetuptoactlikeVelcrofornegaDveexperiencesandlikeTeflonforposiDveexperiences.Dr.RickHansen.
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• Increased grey matter density in the hippocampus (learning, memory & emotion regulation) and in areas associated with self-awareness, introspection and empathy
• Decreased grey matter in the amygdala (associated with fear, anxiety & stress)
• Increase in protective tissue surrounding axons in anterior cingulate cortex (self-regulation)
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PayingaUenDoninaparDcularway:onpurpose,inthepresentmoment,andnon-judgmentally.
(JonKabat-Zinn,1994)
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“Lifeiswhathappenstoyouwhileyouarebusymakingotherplans.”
LyricsfromBeau&fulBoybyJohnLennon
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• AXenConalBalance–sustainingacDve,stable,effortless,nonjudgmentalaUenDon=enhancedpresence&execuDvecontrol(capacitytoprioriDzeandmanagetasksandgoals)
• EmoConalBalance–resilience,equanimity,posiDvity,empathywithselfandothers,understandingandcompassion
• CogniCveControl–guidethoughtandbehaviorinaccordwithintenDon,overridehabitualresponses,emoDonregulaDon,mentalflexibility,insightreframing,andreappraisal
• Health&Resilience–stressreducDon&stressmanagement,traumarecovery,enhancedimmuneresponse
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• BodyScan
• ClosePlacementMindfulness
• BreathCounDng
• OpenAwareness
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• HarvardUniversity• StanfordUniversity• MIT• UniversityofWisconsin• Yale• UCLosAngeles• UCSanDiego• UniversityofToronto• UniversityofOUawa• McGillUniversity• BrownUniversity• Cornell• EmoryUniversity• MayoClinic-Minnesota
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Therearecurrentlyover100acDveNIHfundedmindfulnessresearchprojects.NaDonalInsDtutesofHealthClinicalTrials.gov
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Brain/Bodybenefits:" ThecorDcalregionsofthebrainrelatedtoaUenDonandsensoryprocessingare
strengthened.
" ThesymptomsofAUenDonDeficitHypersensiDvityDisorder(ADHD)(i.e.,lackoffocus,sustainedaUenDon,andfollowthrough,disorganizaDon)arereduced.
" OurbrainrespondstomindfulnessbymakingposiDvechangesinitsdensityandstructure.MindfulnessisgoodforbrainplasDcity,orflexibility.
" ThereisevidencethatmindfulnessmeditaDonstrengthensourimmunesystem.
" AwarenessallowsthebodytorecoversoonerfromstressfulsituaDonsbecausecorCsol(theprimaryhumanstresshormone)levelsdecreasemorequicklythaninthosewhodonotpracDcemindfulness.
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EmoCon/MoodBenefits:
" ThefrontalcortexofthebrainthatpicksuponemoDonalcuesisacDvatedandbecomessharper.
" LongtermmindfulnesspracDDonersshowhigherlevelsofempathicawareness.(Empathicawarenessissensinganotherperson’sfeelings,emoDons,andpercepDons.)
" Aperson’saffectbecomesgenerallymoreposiDve.
" Symptomsofanxietyanddepressionarereducedorminimized.
" Peoplepronetodepressionarelesslikelytorelapse.
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PracCcingmindfulnesshelpsyou:" tobefullypresent,hereandnow" toexperienceunpleasantthoughtsandfeelingssafely" tobecomeawareofwhatyou’reavoiding" tobecomemoreconnectedtoyourself,toothersandtotheworldaroundyou" toincreaseself-awareness" tobecomelessdisturbedbyandlessreacDvetounpleasantexperiences" tolearnthedisDncDonbetweenyouandyourthoughts" tohavemoredirectcontactwiththeworld,ratherthanlivingthroughyourthoughts" tolearnthateverythingchanges;thatthoughtsandfeelingscomeandgoliketheweather" tohavemorebalance,lessemoDonalvolaDlity" toexperiencemorecalmnessandpeacefulness" todevelopself-acceptanceandself-compassion
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IntenConallydirecCngone’saXenContothepresentexperiencewithoutbeingovercomeby:
# judgment(rejecDngexperience)
# internaldialogue(internalnoise)
# emoDonalreacDvity(triggers)
# physicalreacDvity(impulses)
# clingingontopleasantexperiences
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• ProviderResilience• HeadSpace• Calm
• InsightTimer
• 10%Happier:MeditaDon
• TheMindfulnessApp
• MindfulnessMeditaDonforPain
• Breath2Relax
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