Transcript Mindfulness Stress Reduction

Mindfulness Stress
Reduction
For Student Teachers
Linda Bradley, Curtis Mason, Molly Sartorius
Columbia College
Stress and Student Teaching
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Student Teaching is the clinical capstone of certification and comes with stressClassroom Management,
Lesson Planning,
Dealing with Student Needs, Parent Demands,
Collaborating with Professionals
Evaluating Students, Grading Papers, Answering Emails
Attending Student Teaching Seminar
Hard to find time to work….No Money
MoPTA
MoPTA
Job Applications, Interviews, Resume, Letter Writing
Dispositions- Attendance, Preparation, Participation, Professional Dress and Behavior, Attitude,
Flexibility, Positive Communication, Accepting, Caring, etc.
How this study will impact future
student teaching seminar topics and
work
• Reflective Practitioner
• CAPE Tripod Survey and the Seven C’s of Effective
Instruction: Care, Challenge, Captivate, Control, Confer,
Clarify, Consolidate (see handout)
• Retrospective Video Reflection
• Teacher Observation, Seven C’s and MoSPE Standards,
Seven C’s instruction throughout program, Stress
Reduction instruction throughout program, Stress
Reduction and the Classroom, MoPTA Pilots throughout
program…..
Why Mindfulness
o Allows us to stop constant Rehearsing or
Rehashing
o Positive emotions are linked to a healthier life
o Anxiety, depression and irritability all decrease with
regular session of meditation.
o Improves memory and reduces stress
Williams & Penman
What is Mindfulness
“Mindfulness is awareness, cultivated
by paying attention in a sustained and
particular way: on purpose, in the
present, and non-judgmentally.”
Jon Kabat-Zinn
More about Mindfulness
oMeditation is not complicated.
oNor is it about success or failure.
oIt will not deaden your mind.
Williams & Penman
More about Mindfulness
o Meditation is not religion
o You don’t have to sit cross
legged on the floor
o Mindfulness does not take a
lot of time, although some
patience and persistence are
required
Williams & Penman
Elements of
Mindfulness
Meditative
Practice
Stress &
the
Mind/Body
Connection
Mindfulness
Tools for
Cognitive
Turmoil
Here &
Now Focus
Stress & the
Mind/Body
Connection
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Mind Body Connection
The Bodies Response to Stress
Breathing Techniques
Body Scan Meditation
Mind Body Bridging Exercise
Fight vs. Flight (don’t forget Fright)
• Fight, flight, Fright: Prepares the body to fight
or run from danger. Some people actually
don’t run or fight but instead freeze up.
• Negative thoughts can bring on a sense/feeling
of danger
• While we may not be able to stop ourselves
from having a negative thought, we can stop
the bodies response to it and the downward
spiral of more negative thoughts.
Anxiety
Relationship between Anxiety and Performance. . .
Excellence
Performance
Poor
Extreme
None
Anxiety
Here &
Now Focus
Turning off Autopilot
• Autopilot
• Doing vs Being Mode
• Habit Releasers
The First Step: Waking up from
Automatic pilot
Examples of Autopilot:
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Driving home out of habit when your intent was to
meet a friend.
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You park your car in a different lot, and find yourself
looking for it in the same lot where you always park.
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Sitting down to send an email message only to get
caught up in checking new mail. You turn your
computer off and an hour later realize you did not send
the email you intended to send.
Doing vs. Being Mode
The first step
Learning to pay attention in the moment to whatever
you are experiencing.
Example: Brushing Teeth
• Where does your mind wander when you brush your
teeth? Notice the sensations in your mouth, the
brush on your teeth and gums, the flavor of the
paste, the moisture. . . Etc.
The following week continue the experiment with a
different activity.
Experiment 1
• Choose one of the following activities (or one of
your own choosing) and everyday for the next 7 days
see if you can pay attention while doing it:
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Brushing your teeth
Taking out the trash
Washing Dishes / Loading Dishwasher
Washing your hair
Loading clothes in the washing machine
Drinking Tea, coffee, juice
Habit Releaser
Changing Chairs:
Over the next week, If you always sit in the same
place at work/school, or a café then try changing it
up and sitting somewhere else. See what you notice
about this experience.
Tools for
Cognitive
Turmoil
Cognitive Techniques
• Attitudes for Mindfulness
• Cognitive Distortions
• ABC Theory
• Mind Body Mapping
Attitudes for Mindfulness
Non-Judging
Patience
Beginner’s Mind
Trust
Non-Striving
Acceptance
Letting Go
Jon Kabat-Znn
Mind Body Bridging
• Developed by Stanley H. Block, MD & Carolyn
Block
• Has elements for CBT & Mindfulness
Take out a sheet of paper & draw a circle in the middle.
Write down
your thoughts
about the
event “thing”
that has been
bothering
you.
Describe in a few
words something
that has been
bothering you.
Write down any emotions you notice as you think about it.
Describe any tension in your body.
Two Minute Breathing Meditation
Take out a sheet of paper & draw a circle in the middle.
Write down
your thoughts
about the
event “thing”
that has been
bothering
you.
Describe in a few
words something
that has been
bothering you.
Write down any emotions you notice as you think about it.
Describe any tension in your body.
Perceptions
• Waiting for the Train Story.
Perceptions
John was on his way to school.
He was worried about the math lesson.
He was not sure he could control the class again today.
It was not part of a janitor’s duty.
Cognition: ABC Model
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Activating
Event:
Something
happens to you
or the
environment
around you
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• Beliefs:
• You have a
belief or
interpretation
regarding the
activating
event.
• Consequences
C
• Your belief
has
consequences
that include
feelings and
behaviors
Meditative
Practice
Meditative Practice
• Breath & Body Meditation
• Body Scan Meditation
• Meditation for dealing w/
Difficulty
• Loving Kindness Meditation
Beginning Meditation of Breath
• In addition to releasing autopilot and paying attention,
mindfulness practice begins with a simple meditation
focused on breath.
• Why Breath?
1)we take it for granted 2) It does not need us to happen 3)
gentle, rhythmic and grounds us in the “here and now”, 4) it
can be a monitor for our feelings.
• Why daily?
• How long?
• How do I know I am doing it right?
Our Plan
• With a group of 25 student teachers:
• Introduce stress-reduction techniques during August
workshop.
• Stress-reduction techniques during September, October,
and November workshops.
• Weekly journal prompts focusing on stress-reduction
aspect from previous workshop.
• Teacher Stress Inventory given during September and
December workshops.
What Happened
• Only twelve signed up, with many citing lack of time:
“I think mindfulness is effective, but I don’t have
time for the extra work.”
• Of the ones who signed up, four formally removed
themselves from the study.
• Of the ones who did not formally back out of the
study, only one sustained participation throughout
the study.
The Results
• The student with the sustained participation had the
biggest drop in stress levels.
• The student also had the highest self-reported
informal mindfulness participation levels.
• The student’s cooperating teaching confirmed the
reduced stress levels.
Next Steps
• Possible case study of the participant.
• Gathering comparative data with current student
teachers who will not experience the stress-reduction
techniques during workshops.
• Planning to incorporate stress-reduction techniques
prior to student teaching.
Overall Benefits
• Increased cooperation between education
department and counseling center.
• Increased awareness of counseling services to our
student teachers.
• Increased consideration of need for educating
students on coping strategies prior to student
teaching.
Mindfulness Apps
• Orange Orb-Guided Meditation
• Headspace Meditation App
• Mindfulness Apps Review
References
• Abebe, S. & Shaughnessy, M.F. (1997). Strengthening the teaching profession:
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