Mindfulness For Healing Mindfulness For Healing Body, Mind and SpiritBody, Mind and Spirit

Presentations to the Atlantic Chronic Disease CongressPresentations to the Atlantic Chronic Disease CongressMental Health and Resilience Moncton NB, June 2-3Mental Health and Resilience Moncton NB, June 2-3

Timothy R. Walker, Ph.D.www.TheHealingCircle.ca

www.HealingandCancer.org

SuperheroSuperhero

Science and Mindfulness Science and Mindfulness Meditation. Evidence Based!Meditation. Evidence Based!

7 Mindful Attitudes7 Mindful Attitudes

• Non-Judging• Patience• Beginners Mind• Trust• Non-striving• Acceptance• Letting go

WHAT IS STRESS?WHAT IS STRESS?• A condition in which an individual

perceives the demands of a situation as exceeding their resources

» Richard Lazarus and Susan Folkman

Stressor Perception StressStressor Perception Stress

PHYSIOLOGY OF STRESSPHYSIOLOGY OF STRESS• Stress starts in the brain• Triggers Sympathetic branch of

Autonomic nervous system• Stress hormones are released• Pumps sugar and fats into blood• Effects every cell in the body

PHYSICAL EFFECTSPHYSICAL EFFECTSOF STRESSOF STRESS

HORMONAL CHANGES• Adrenaline (stimulant)• Cortisol (immune function)• Sugar and insulin release• Cholesterol release• Sex hormones decrease

PSYCHOLOGICAL EFFECTSPSYCHOLOGICAL EFFECTSOF STRESSOF STRESS

• Fear, Anxiety & Heart rate up• Increased mental activity• Increased emotional intensity &

sensitivity• decrease cognitive functioning,

memory, planning, rational thinking

PHYSICAL EFFECTSPHYSICAL EFFECTSOF STRESSOF STRESS

CARDIOVASCULAR CHANGES• Increase in heart rate and

blood pressure • Increase in blood clotting factor • Increase in sweating

PHYSICAL EFFECTS PHYSICAL EFFECTS OF STRESSOF STRESS

• Increase in respiratory rate • Increased tension of all muscles• Digestion slows down or stops

Chronic StressChronic Stress

Physical Effects of Physical Effects of Chronic stressChronic stress

• Harmful to All systems • Diabetes, hypertension, heart disease• Mutes the normal stress reaction• Chronic fatigue syndrome• Lowers immune function• Susceptible to infection• Inflammatory disease• Autoimmune diseases• Damages brain function

CHRONIC STRESS SYNDROMECHRONIC STRESS SYNDROME• Irritable• Depressed• Poor concentration/memory• Anxiety• Poor sleep and fatigue• Vicious circle

POOR SLEEP

IRRITABLE

ANY STRESSOR

STRESS

CHRONIC STRESS

DETERIORATIONOF BRAIN AND BODY

IRRITABLE DEPRESSED

HEALTH PROBLEMS

SOCIAL FUNCTIONING FAILSSUSCEPTIBLE TO STRESSORS

ANTIDOTE TO ANTIDOTE TO ACUTE STRESSACUTE STRESS

• Mindfulness• Notice - be aware• Stop Stress with Belly Breathing• Think - Is this threat real?• Reassure and comfort yourself• Remember to relax - choice

BREATHEBREATHE• Stops a Stress Reaction• Change from Sympathetic to

Parasympathetic from Stress Reaction to Relaxation Response

• Respond rather than react• Emotions expressed clearly not

acted-out, rational, reasonable• Leads to learning healthy

communication in relationships

Mindful of Distressing Thoughts

It’s no use! I don’t have the strength to get through this.

Awareness andInquiry 1. What emotions follow from this way of thinking?

2. How does my body feel?

3. Is this a helpful or harmful thought? 4. Exaggerated, irrational?

Kind & Rational ResponseWho says you always have to be strong. Sometimes to cry and fall apart is the best thing to do. Then it seems I find an inner strength or higher power.

Mindful of Automatic ThoughtsThey say you are supposed to stay positive but I feel awful, angry, helpless, filled with despair, I’m afraid I am making it worse

Awareness and Inquiry1. What emotions follow from this way of thinking?

2. How does my body feel?

3. Is this a helpful or harmful thought? 4. Exaggerated, irrational?

Kind &Rational ResponseIt’s natural to have strong and negative feelings. I am learning to comfort myself and ask for reassurance from others. I can work with my state of mind and that helps.

Family memberMindful of Distressing ThoughtsI have to be the strong one. Can’t let him/ her know how I really feel.If I fall apart, that will make it worse for him/ her.

Awareness and Inquiry1. What emotions follow from this way of thinking?

2. How does my body feel?

3. Is this a helpful / harmful thought? 4. Exaggerated, irrational?

Kind & Rational ResponseIt’s best to be honest with each other about feelings. Creates more intimacy, and is truly supportive. If I fall apart how do I know it will make her/him feel worse. Maybe consoling me will make her/him feel better.

DiverseLanguagesCulturesTraditionsReligions

Plurality

Of

Ways to

The

Ultimate

Mystery

Many ways One Truth

Physical

Mental

Spiritual