Stress Less #1 : “Mindfulness” is the Key!

Author: Jane Riffe, EdD, LICSW, LPC Family & Human Development Specialist

Sources of Stress Money Family problems Work Anger at diabetes – “Why me?” Persistent worries Fear of bad glucose monitor readings?

What causes you stress?

Mindfulness is… Paying attention On purpose In the present moment “Here & Now” Nonjudgmental attitude Jon Kabat-Zinn, (1994) Wherever You Go, There you Are.

Mindfulness Based Stress Management Medical and psychological research for 30 years. Impressive changes - anxiety, depression, back pain, and chronic diseases such as diabetes, hypertension and heart disease. Diabetics showed improved ability to control blood sugar & improved quality of life after 8 wk mindfulness class.

University of Massachusetts Medical School Center for Mindfulness in Medicine, Health Care, and Society http://www.umassmed.edu/Content.aspx?id=41252

Non-judgment The of mindfulness Paying attention to your experience in a gentle, kind way.

Learning to view all your body, your thoughts and your feelings with compassion and kindness.

Extending thoughts of compassion toward others.

Through “Stress Less”, you will: Identify personal mind and body barometers.

Experience the benefits of paying mindful attention. Learn self-care practices to help you feel better, including mindful breathing, thought-surfing, and humor.

Skill #1 Paying Mindful Attention

How do YOU know….

When you are out of balance?

Personal Stress Barometers can be a signal to be mindful Body tension/pain Feelings/moods Thoughts Behaviors

What are YOUR cues?

“Body Barometers” “Mind Monsters” (thinking patterns)

Mindful Breathing

Follow your breath in & out

Remember – no judging!

Choose to notice Shift to gentle acceptance.

Practice daily Tune into your cues by simply paying mindful attention.

Mindfulness – Paying attention “Mindfulness is not paying more attention but Paying attention differently and more wisely - with the whole mind and heart, using all the senses of the body and mind.” Jon Kabat-Zinn