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73rd AnnualTexas Association
of County Auditors Fall Conference
Holiday Inn San Antonio RiverwalkSan Antonio, Texas
October 16-19, 2018
AnniversarySAN ANTONIO
300
DE BÉJAR
th
Welcome to the River City
Hack Your Brain:
Emotional Intelligence at
Work and Beyond
Tuesday, October 16
1-1:50 p.m.
Dr. Lindsay Bira, LLC, Clinical Health
Psychologist
Dr. Bira’s keynote presentation will help
attendees understand the human factor
behind work: How our tricky brains trip
us up to make stress heavier and
performance harder. She will discuss
brain function and work stress, building
emotional intelligence, and the power of
mindfulness. Attendees will take
ajourney into perception to learn how the
brain works in the background to create
our experience of life, and how to reverse
that through awareness, insight, and
practice to maximize performance and
health in the workplace and beyond.
Dr. Lindsay Bira, LLC, Clinical
Health Psychologist, San Antonio
Dr. Bira is a clinical health psychologist,
TEDx speaker, and served as assistant
professor of psychiatry at UT Health San
Antonio. She has clinical research
specialty in behavioral medicine and
PTSD/trauma. She speaks often on the
topic of mental health and wellbeing,
serves as a consultant on projects that
seek to incorporate mental health, and
runs a private practice, treating adults
and teens for a range of issues. She
received her Ph.D. in clinical health
psychology from University of Miami.
She completed residency with Harvard
Medical School and Boston University
School of Medicine before completing an
additional two-year fellowship in trauma
psychology. Dr. Bira has been featured
by TEDx, Texas Public Radio, Women’s
Health Magazine, Headspace, Science,
Nature Biotech, and more for her work in
PTSD, mindfulness, brain health and
personal growth. She is passionate about
breaking stigma around mental health to
improve wellbeing and works to bridge
the gap between complex research and
global understanding.
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STRESS
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9
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XX … Y … Z
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BRAIN TRICKS
• Emotions• Gut feelings
• Thoughts• Core beliefs
• Jumping to Conclusions / Judgments•Mind reading• Future telling
•Our own filter• How we see the world
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21
• Mindfulness is an active process of building awareness into your present experience (internal & external)
• Buddhist roots (all religion)
• Western world: Jon Kabat‐Zinn (1979)
• Grey matter growth in hippocampus (Lazar et al. 2011)
• Structural changes in amygdala (Jha et al. 2010)
• Formal & informal practice
MINDFULNESS
22
23
Diaphragmatic Breathing
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Relaxed BreathingWhen we are anxious or threatened our breathing speeds up in order to get our body ready for danger. Relaxed breathing (sometimes called abdominal or diaphragmatic breathing) signals the body that it is safe to relax. Relaxed breathing is slower and deeperthan normal breathing, and it happens lower in the body (the belly rather than the chest).
How to do relaxed breathing • To practice make sure you are sitting or lying comfortably – close your eyes • Try to breathe through your nose rather than your mouth• As you breath in, allow your belly to expand and then your chest will follow• Deliberately slow your breathing down. Breathe in for a count of 4, pause, then breathe
out for a count of 8 – the outbreath should be twice as long as the in-breath• Make sure that your breaths are smooth, steady, and continuous - not jerky• Pay particular attention to your out-breath - make sure it is smooth and steady
Am I doing it right? What should I be paying attention to? • Relaxed breathing should be low down in the abdomen (belly), and not high in the
chest. You can check this by putting one hand on your stomach and one on your chest Try to keep the top hand still, your breathing should only move the bottom hand
• Focus your attention on your breath - some people find it helpful to count in their head to begin with (”In ... two ... three ... four ... pause ... Out ... two ... three ... four ...”)
How long and how often? • Try breathing in a relaxed way for at least a few minutes at a time - it might take a few
minutes for you to notice an effect. If you are comfortable, aim for 5-10 minutes • Try to practice regularly - perhaps three times a day
Variations and troubleshooting • Find a slow breathing rhythm that is comfortable for you. Counting to 4 isn’t an
absolute rule. Try 3 or 5.The important thing is that the breathing is slow and steady and the outbreath is longer than the in-breath
• Some people find the sensation of relaxing to be unusual or uncomfortable at first but this normally passes with practice. Do persist and keep practicing
In-breath Pause Out-breath1 … 2 ... 3 ... 4 4 seconds 1 .. 2 .. 3 .. 4 .. 5 .. 6 .. 7 .. 8
WhatisMindfulness?Mindfulnessisapractice+brainexercisethatbuildsemotionalintelligenceandwellbeing.Itisaformof
self-awarenesstrainingadaptedfromBuddhistmeditation– muchresearchshowsbenefitsofmindfulness
alone.Mindfulnessisaboutbeingawareofwhatishappeningineachmoment,withoutmakingjudgements
aboutwhatwenotice.Thepracticeofitisakeyingredientinavarietyofevidence-basedpsychotherapies,
includingdialecticalbehaviortherapy(DBT)andacceptanceandcommitmenttherapy(ACT).
WhyshouldIpracticemindfulness?Ourmindscanbefocusedonmanythings,butweoftenfindourselves
ruminatingaboutthingsthathavealreadyhappened(leadingtoguilt,
regret),orworryingaboutthingsthatcouldhappen.Thiscanactivate
thestressresponseorleadtomentalhealthstruggles.
Mindfulnessisapracticewhichtrainsthebraintoattendtothepresentmoment.
Thereisgoodevidencethatmindfulnesspracticecanhelppeoplecopewith
depressionandanxiety,andalsophysicalhealthconditionsincludingpainandchronic
illness. Mindfulnesshelpsusridethewavesoflifewithmorecontroloveremotions.
Can’tIpayattentiontothepresentmomentalready?Wecanallpayattentiontothepresentmoment,atleastforashortwhile.Youwillnoticethoughthatyour
attentionwandersandisnoteasilycontrolled.Mindfulnessisaboutcatchingit,whichstrengthensour
abilitytocontrolourattentionandincreasesourawarenessofhowourmindsfluctuate(ofteninunhelpful
ways).Peoplewhopracticemindfulnessregularlyfindthatithelpstheirabilitytostayinthepresent
momentwithoutbeingdistracted,andimprovescontroloveremotions,thoughtsandbehaviors.
Whatdoesitmeantohavea‘non-judgmentalattitude’ortoobservewith‘gentlecuriosity’?Epictetus,aGreekphilosopher,said“Peoplearedisturbednotbyathing,butbytheirperceptionofathing.”
Howwethinkaboutourexperiencescanleadtomoredistress.Thisisacoreideaintherapieslikecognitive
behavioraltherapy(CBT),andmindfulawarenessisthefirststepinbuildingemotionalintelligenceand
gainingcontrol.Forexample,noticingjudgmentalthoughtslike“thisshouldn’tbehappening”and“Ican’t
dealwithit”aswellastheemotionsthatareattachedtothemprovidesanopportunitytoshiftintosimply
observingnon-judgmentally.Practicingmindfulnessteachesustoacceptmoreofourexperiencewithout
judgingitandemotionallyreacting.Thisgetsusoutofouranimalbrainandstrengthensneuronconnections
inourfrontallobe,whichhasbeenshowntohelppeoplefeelmoreincontrolandlivemorefulfillinglives.
“Mindfulnessmeanspayingattentioninaparticularway:onpurpose,inthepresentmoment,andnon-judgmentally”
- JohnKabat-Zinn,WhereverYouGo,ThereYouAre(1994)
Present
Being
Future
WorryFretting
Past
RuminationBrooding
www.DrLindsayBira.com
WAYSTOPRACTICE
1.Diaphragmaticbreathing:noticethebreath,bellybreathe,countbreaths
2.Object-focused:Pickanobjectandpretendyou’veneverseenitbefore.Whatdoyounotice?
3.Senses:Notice5colorsyousee,4noises,3thingsyoufeeloutside,2inside,1smell.
4.BodyScan:Fromheadtotoe,noticeallsensations,inside&outside,andrelaxallmuscles.
MindfulnessAudiosAvailableat:
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