Facilitated by:Shalini Bahl, PhDFounder & Mindfulness Consultant

Stress Management In A Fast Moving WorldMindful Approach To Change Your Relationship With Stress

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What Is This Talk About

Recognizing Stress

Coping with Stress

Mindful Approach to Stress Management

Daily Mindfulness Bootcamp

Mindfulness On The Go

Try New ThingsListenQuestion FocusObserve

YES

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What Is The Similarity?

Chased By A TigerImage by Dylan Delaney

Exams & DeadlinesImage from istock

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What Is The Similarity?

Image by Dylan Delaney

They both trigger The Fight or Flight Reaction

Image from istock

Chased By A Tiger Deadlines4

"Fight or flight" is an automatic stress response in the body that enables humans and animals to mobilize a lot of energy rapidly in order to cope with threats in the environment.

~Walter B. Cannon, Physiologist

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Fight or Flight at Work

Ego Social Status Strong beliefs Sense of Control

~Real or Imaginary~Negative or Positive~Threat to:

Social & Psychological Stressors

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Stress = Perception of Stressors > Resources to Cope

~ Dr. Richard Lazarus

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It is not the stressor itself but how you perceive it & handle it that determines if it will lead to stress

~ Dr. Seligman

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You never put it down

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Sensory(Mind(

Wandering)Mind)

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An#Overac*ve#Wandering#Mind*##•  Stress#•  Anxiety#•  A6en*onal#Lapse#•  Inability#to#switch#off#

*Brewer&et&al&2011&

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Different Types of Stress

•Acute Stress•Chronic Stress•Eustress

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How do you deal with stressors?

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How do you deal with stressors?

Maladaptive CopingSuppressionDistractionWorkaholismFoodDrugsReactivityAddiction to drama

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Changing Your Relationship With Stressors Using Mindfulness

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Mindfulness is Being Present, moment to moment, with Awareness, Gentle Curiosity and Non Judgment

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Strengthening the Mindfulness Muscle

“Only through mindfulness training can we possibly hope that our awareness will be strong enough and reliable enough to assist us in responding in a balanced & imaginative manner when we are stressed.”

~ Dr. Jon Kabat-Zinn

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Triangle of Awareness:Using Breath As An Anchor

Moment to Moment

Affect

ionate

Curiosi

ty

Non - Ju

dgm

ent

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Mindfulness “For Acute Stress”

S Stop what you are doing

T Take a breath.

O Observe your thoughts, feelings, and emotions.

P Proceed with something that will support you in the moment.

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Mindfulness “For Chronic Stress”

Awareness of Breath

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Mindfulness Training:Daily Bootcamp - Awareness of Breath

•Fix the duration starting with 1 minute that you can commit to•Fix a time you will practice daily•FIx a space you will not be disturbed

•Sit in a comfortable and dignified position with a straight back•Eyes lowered or closed•Breathe naturally•Bringing attention to breath•Experience the breath in your belly rising with in breath and falling with out breath•Every time the mind wanders come back, gently but firmly to the breath•Be kind to yourself as you give every breath full care & attention

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1.Daily Activities1.Brushing your teeth with full care2.Enjoying the shower3.Mindful eating

2.Environment 1.One deep Breath at traffic lights2.Mindful Walking3.Making one new observation each day

3. Interactions With Others1.Being fully present 2.Mindful listening3.Expressing gratitude

Reminders for Stress Management “On the Go” Practice at least 1 from each category

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Summary• Be aware of your tigers

• Put the glass of water down

• The Mindful Approach - Awareness, Curiosity, Kindness

• STOP for Acute Stress

• Build your mindfulness muscle every day for Chronic Stress

• Remember Mindfulness “On the Go”

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More On MindfulnessLike Downtown Mindfulness to stay in touch with events and information on mindfulness locally

Join MindfulUniverse.com and discover new mindfulness-based apps, groups, and information to support you in living your highest potential

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Bring Awareness, Curiosity, & Compassion to Your Stressors, and

Be Well!

shalini@mfactor.org25