self care & positive psychology 171117

Know. Love. Grow. Your Mind.themindroom.com.au | [email protected]

Dr Jo MitchellCo-Founder & Clinical Psychologist

The Mind Room

Self Careand positive psychology

themindroom.com.au | [email protected]


Combatting Staff Burnout in Mental Health

Coates & Howe (2015)

Asia Pacific Journal of Health Management


“Positive psychology is the

scientific study of what enables individuals and

communities to thrive.”

IPPA, 2008


"Self care in health refers to the activities

individuals, families and communities undertake with

the intention of enhancing health, preventing disease,

limiting illness, and restoring health.”

World Health Organisation (1998)


1. What do you know about burnout, stress and mental illness?

2. What do you know about wellbeing and flourishing in life?

3. Who here applies what they know to others?

4. Who here applies what they know to themselves?

Determinants of Happiness, Lyubomirsky, King, & Diener (2005)

“Action may not always bring

happiness, but here is no

happiness without action.”

Benjamin Disraeli



Wellbeing Workout

What do you currently do?

What would you like to do?

What gets in your way?

What helps?

Your Wellbeing Workout


Measuring Wellbeing

• Satisfaction with Life Scale (Diener et al, 1985)

• Flourishing Scale (8 items) bit.ly/1Xe0vme

• Warwick Edinburgh Mental Wellbeing Scale (14 items) bit.ly/1vy0K1r

• Work on Wellbeing (50+ items) www.workonwellbeing.com

• AWE (52 + 8 demographic items) www.aweschools.com

http://bit.ly/1Xe0vme

http://bit.ly/1vy0K1r

https://www.workonwellbeing.com/

https://www.aweschools.com/


MindfulnessKnow where your attention is,

Prioritise where you want it to be,

Guide it and hold it there.

With an attitude of curiosity,

openness and acceptance.

(Un) Happiness“…a human mind is a wandering mind,

and a wandering mind is an unhappy mind.

The ability to think about what is not happening is a

cognitive achievement

that comes at an emotional cost.”

Killingsworth & Gilbert (2010). Science.


ReferencesAllen, et al., 2006; Brown &

Ryan, 2003; Brown, Ryan, &

Creswell, 2007; Ivanovski &

Malhi, 2007; Khoury et al., 2013;

Killingsworth & Gilbert, 2010;

Ryan & Deci, 2000; Chang, et

al., 2004; Shapiro, et al., 2005;

1998.


WelbeingPositive affect

Vitality

Life satisfaction

Optimism

Self-compassion

Quality of life

Sleep quality


HowTo Be Mindful?


Myth Busting


Deep Practice:

Meditation


Dynamic Practice


1. Pick an everyday activity

2. Tune in by using your senses

3. Notice when mind wanders, gently

unhook & bring it back

4. Be open, curious & accepting

Dynamic

Practice


Challenge 555

5 minutes

5 days per week

5 weeks


Ref: Seligman et al., 2005, 2010, 2011


• Do you get enough hits of positive

emotion in your life?

• How do you create positive emotion?


• What creates engagement or flow in life for

you?

• Do you know your personal strengths?

• Do you use them?


• Who are the people that matter in your life?

• How do you nurture or care for these

relationships?


What creates a meaningful life?

• Contributing beyond self (Seligman)

• cohesion, significance, purpose (Steger)


• What does society tell us about

accomplishment?

• What gives you a sense of accomplishment

in life?

• What do you currently do?

• What would you like to do?

• What gets in your way?

• What helps?


What you stand for in life

Values


Connection, adventure,

learning, love

Legacy, achievement,

safety, kindness

Hope, power,

competence, success


Whodo you admire?


Spotting

Valuesin yourself


ValuesKnowing what you stand for in life

Committed ActionDoing what matters everyday

The Mind Room | [email protected] Know. Love. Grow. Your Mind

T H E M I N D R O O M . C O M . A U


Whatgets in your way?

What is your

Story?


Whatis Self-Compassion?


“Instead of mercilessly judging and criticizing

yourself for various inadequacies or shortcomings,

self-compassion means you are kind and

understanding when confronted with personal

failings – after all, who ever said you were supposed

to be perfect?”

Kristin Neff, self-compassion.org


Compassion Meditation Effect on Neuroendocrine, Innate Immune & Behavioral Responses to StressPace et al., (2009). Psychoneuroendocrinology.

• RCT of 61 healthy adults

• 6-week compassion meditation training vs health discussion control group

• High-practice group had significant decrease in inflammation vs low- & no-practice groups


Compassion & Social ConnectednessHutcherson, Seppala, Gross (2008). Emotion.

A brief loving kindness meditation (LKM) exercise to examine whether social connection could be created toward strangers in a controlled laboratory context (matched control)

Conclusion:

LKM increases positive social emotions and decreases social isolation.


“There is no need for

temples; no need for

complicated

philosophy. Our own

brain, our own heart

is our temple; the

philosophy is

kindness.”

Dalai Lama


The

MindA beautiful servant,

a dangerous master.

Osho

themindroom.com.au

5 Glasshouse Road, Collingwood, Victoria

@themindroom

Thank you

Know. Love. Grow. Your Mind.

self care & positive psychology 171117

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