Transcription
Mindfulness: Be Here NowTMLiving and Working MindfullyTMDawn Bazarko, Founder of Moment HealthMay11, 2015MomentHealth Solutions
Your PresenterDawn BazarkoDNP, MPH, RN, FAANSVP and Founder, Moment HealthCertified Mindfulness Facilitator 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.2
Happy Nurses Week 2015!Self-carefor theCaregiverPut onyouroxygenmaskfirst! 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.3
Stress - Whether Real or PerceivedCortisol and other stress hormonesenter the blood stream and bathe everycell in the bodySleep deprivation, caffeineand alcohol all increasecortisol, augmenting thevery stress we seek tocombat!Source: Dartmouth Undergraduate Journal of ituitary-adrenal-axis 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.4
Chronic Stress Is Pervasiveof Americans saywork is their mainsource of stressAmericansmiss workeach day dueto stresscosting 300billion!Or as high as90% of visits toPrimary CarePhysicians arestress related 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.5
Distraction Is the Norm . . . . . and multitasking comes at a costDrop inproductivitywhenmultitaskingLonger tocomplete atask whenmultitaskingMore errorswhenmultitasking 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.6
Shift Work Impacts Health23%of shift workers havedifficulty concentrating18%have troubleremembering things 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.7
Mindfulness Offers a SolutionMindfulness is the practice of paying attention in the presentmoment, with openness, acceptance and non-judgmentMindfulness fosters patience, trust and a beginner’s mindMindfulness helps us connect and attend Attention impacts performance and enablesbetter decision makingDeveloping and deepening ourmindfulness capacity requirespractice and exposure! 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.8
The Science of MindfulnessResearch finds that mindfulness: Enhances working memory &improves attention Lowers inflammation &boosts immune responseChanges thestructure andfunction ofthe brain! Cultivates empathy,compassion & happiness Reduces chronic pain, lowersanxiety, & improves sleep 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.9
Mindful Care DeliveryReduceburnout andstressImprovepatientcentered care!Build Compassion TeamworkImproving the quality and safety of care! Communication 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.1010
Moment Health Nursing Study Published in Journal of WorkplaceBehavioral Health Moment Health curriculum delivered inperson and telephonically to UnitedHealthGroup nurses Results measured immediately afterprogram end and 4 months afterBetter HealthDecreased Stress Participants showed improvement ingeneral health, stress, burnout andimprovement in several other areas Improvements maintained 4 months postprogram, with individuals who sustainedtheir practice demonstrating the bestoutcomesLower Burnout 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.11
Why Gratitude is SO Good for Us?Gratitude is an affirmation of goodness anda recognition of the sources of goodness in our livesScience shows that: Gratitude allows us tocelebrate the present. Gratitude blocks toxic,negative emotions. Grateful people are morestress resistant. Grateful people have ahigher sense of self-worth.Source:Greater Good Science Center, Robert Emmons 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.12
Ways to Become More Grateful321Use visualaids.Keep a gratitudejournal.4Look for newsituations in whichto feel grateful.Set an intention to bemore grateful.5Go through the motions:smiling, saying “thank you”,writing letters of gratitude. 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.13
What Stops Us From Being Mindful? I’m too busy, I don’thave time I can’t sit still for thatlong My mind won’t stopwandering I’ll never be good atthis It’s all weird New Agehype 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.14
Thank YouDawn BazarkoDNP, MPH, RN, FAANSVP and Founder, Moment HealthCertified Mindfulness FacilitatorTo learn more about Moment Healthor to inquire about bringingMindfulness to your team pleasevisit www.momenthealth.com oremail contact@momenthealth.com 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.15
Open Dialogue / Q&A
ReferencesAmerican Psychology Association (2012). Stress in America: Our Health At Risk. Pp. 16-17.Davidson, R., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S., & Sheridan, J.(2003). Alterations in brain and immune function produced by mindfulness. Psychosomatic Medicine,65(4), 564–570.Goetzel, R. Z., et. al. (1998). The relationship between modifiable health risks and health careexpenditures: an analysis of the multi-employer HERO health risk and cost database. Journal ofOccupational and Environmental Medicine, 40(10), 843-854.Greeson, J.M. (2009). Mindfulness research update 2008. Complementary Health Practice Review, 14,10–18.Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction andhealth benefits: A meta-analysis. Journal of Psychosomatic Research, 57, 35-43.Hölzel, B., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. , Gard, T., & Lazar, S. (2011).Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research:Neuroimaging, 191(1), 36-43.Hölzel, et al. (2011). How does mindfulness meditation work? Proposing mechanisms of action from aconceptual and neural perspective. Perspectives on Psychological Science, 6(6), 537-559.Jha A., Stanley E., Kiyonaga, A., Wong, L., & Gelfand, L.(2010). Examining the protective effects ofmindfulness training on working memory capacity and affective experience. Emotion, 10(1),54-64. 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.17
ReferencesMark, G. (2013). The Cost of Interrupted Work: More Speed and Stress, Proceedings of the SIGCHIConference on Human Factors in Computing Systems. 107-110.Mrazek, M., Franklin, M., Phillips, D., Baird, B., & Schooler, J. (2013). Mindfulness training improvesworking memory capacity and GRE performance while reducing mind wandering. PsychologicalScience, 24(5), 776-781.Medina, J. ( 2008). Brain Rules. Seattle, WA. Pear Press.Meeting Behavior Survey (2012), Survey conducted by FuzeBox.The Effects of Multitasking on Organizations. (2013). Realization. Retrieved itasking-on-organizations)Rosch, P.J. (2001). The quandary of job stress compensation. Health and Stress.Rosch, P.J. (1991). Job Stress: America’s Leading Adult Health Problem, USA Magazine.T. Mobile USA (2012). Independent study.The American Institute of Stress (2014). Workplace Stress. 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.18
Resources: BooksFull Catastrophe Living: Using the Wisdomof Your Body and Mind to Face Stress, Pain,and Illness – Jon Kabat-ZinnMindfulness and YOU: Being Present inNursing Practice– Dawn BazarkoMindfulness: An Eight-Week Plan forFinding Peace in a Frantic World– Mark WilliamsFully Present: The Science, Art, andPractice of Mindfulness-- Susan L. Smalley and Diana Winston 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.19
Resources: BooksBuddha's Brain: ThePractical Neuroscience ofHappiness, Love, andWisdom– Rick HansonSearch Inside Yourself: The UnexpectedPath to Achieving Success, Happiness(and World Peace) – Chade Meng TanAwakening Joy: 10 Steps toHappiness – James Baraz10% Happier: How I Tamed the Voice in MyHead, Reduced Stress Without Losing MyEdge, and Found Self-Help That ActuallyWorks--A True Story – Dan Harris 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.20
Resources: Favorite eatheMeditationApp 2015 UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.My Headspace:offers free 10day trial21
Mindfulness Offers a Solution . Mindfulness is the practice of paying attention in the present moment, with openness, acceptance and non-judgment . Developing and deepening our mindfulness capacity requires practice and exposure! 8 Mindfulness fosters patience, trust and a beginner's mind
