Care for the Caregiver

Mindfulness & Stress Management

to reduce stress & burnout

Erica Rayner- Horn

- mindfulness-based psychotherapist

- mindfulness-based stress reduction instructor

- cancer survivor

- cancer caregiver

Seattle Mindfulness Center

Gratitude to our Caregivers

You do an amazing job-

we couldn’t manage without you

Thank you!

Care for Caregivers

C a r e g i v e r s o f t e n p u t t h e i r n e e d s a s i d e , b u t t o c a r e f o r y o u r l o v e d o n e ~

y o u m u s t f i r s t t a k e c a r e o f y o u r s e l f !

Signs of Burnout

Do you experience any of these?

- Weight loss or gain

-Trouble sleeping

- Feeling depressed or overburdened

-A tendency to overreact

- Feeling guilty or inadequate

Dana-Farber Cancer Institute

Relax body

- Calm mind

- Soothe emotions

- Nourish spirit

The Problem with Stress

Stress BURNOUT Physical & Emotional

Health Issues

Cannot Care for Loved One - or Yourself!

STRESS Some stress is normal …

… but sustained stress …

… is damaging - increases anxiety, depression and vulnerability to illness/disease!

Essential Tips for Caregivers

Don’t neglect your own health and well-being

Taking Care Of Yourself Mind, Body & Spirit

Daily Stress Relief

- Relax body

- Calm mind

- Soothe emotions

- Nourish spirit

Myths of Self-Care

• MYTH: I don't have time. FACT: a few minutes of self-care makes a difference

• MYTH: I shouldn't be thinking about myself. FACT: Taking good care of yourself

enables you to take care of your loved one

• MYTH: My needs aren’t important. FACT: paying attention to your own needs helps

you to be a better caregiver

• MYTH: I’m too tired. FACT: Anything you do that makes you feel relaxed and happy

is energizing - that’s taking care of yourself!

Why Mindfulness

Cancer is stressful for patients

and caregivers Benefits

- relaxes tension in body and mind

- reduces stress, anxiety and depression

- boosts immune system

- lowers blood pressure

- transforms relationship to pain

-improves memory

-improves sleep, mood and quality of life

What is Mindfulness?

Erica Rayner-Horn

It is waking up to living in the preciousness of each moment – the only moment we are truly alive!

Awareness Paying attention

Kindness

Curiosity

Non-judgmental

Present moment

1. BODY - check in with your body

2. BREATHE - deeply and fully

3. RELAX - release tension

4. REST - in the present moment.

Steps of Mindfulness Meditation

Meditation Benefits

20 to 30 minutes a day

• lowers blood pressure

• improves memory

• cope better with stress

• boosts immune system

• sleep better

• reduces anxiety and depression

Your Brain on Mindfulness

Neuroplasticity

Paying attention – intentionally –

sculpts your brain!

~ Dan Siegel

Your Meditation Prescription

Take as needed. Take twice a day.

Mindfulness Pause Meditation Session

Mindfulness Pause Breathe & Release Tension

B

E

T

H

Body- Breath

Emotions

Thoughts

Heart

Breathing in I calm my body.

Breathing out I smile.

Dwelling in the present moment,

I know this is a wonderful moment.

Thich Nhat Hahn

Resist, and the tide

will sweep you off your feet.

Allow, and grace will carry

you to higher ground.

Accept & Allow Suffering = Pain x Resistance

from Allow by Dana Faulds

Simple Stress Relief – Anytime – Anywhere

- Slow Down!

- Stop and Pause

- Belly Breathing

- One Minute Mindfulness

- Mindfulness Pause –BETH

- Meditation- 5-20 minutes- twice a day

- Mindful Walking & Eating

Resources

Mailing list

CD available for Purchase

Retreats

Mindfulness & Meditation Harmony Hill Cancer Retreat Center

September 18-21

Awake & Alive:

Mindful Living with Cancer Whidbey Institute

April 25-29 2016

www.mindful-therapy.net

Q & A