©NADCP, January 2020The following presentation may not be copied in whole or in part without the written permission of the author of the National Association of Drug Court Professionals. Written permission will generally be given upon request.

Calming Practices During Trying Times: Maintaining the Best Version of Yourself

WelcomeThe webinar will begin at 3:00 PM (EDT)

Doris Perdomo-Johnson, M.A., L.M.F.T.Scott Tirocchi, M.A., M.S., L.P.C.

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Notice

• NoticeNADCP does not certify, accredit, investigate, supervise, or have any other authority over any drug court. NADCP does not and cannot offer legal advice. Nothing in today’s webinar constitutes legal advice. This webinar is intended for informational purposes only. Information you receive from NADCP is not intended to be a substitute for professional advice, including professional legal, health, and/or ethical advice or services. Please consult with an independent professional concerning your specific concerns.

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Housekeeping

• Webinar is in listen only mode. All participants will remain on mute.• Chat is disabled and will not be monitored.• Questions may be submitted through the Q&A function at any time

during the webinar. The Q&A function will be monitored, and if time allows, questions will be submitted to the presenter during the Q&A session.

• Webinar is being recorded and will be made available at a later date.• All participants will receive an evaluation link for this webinar. Upon

completion of the evaluation, participants will be able to print a• certificate of attendance and earn 1 hour of CEU.

©NADCP, January 2020The following presentation may not be copied in whole or in part without the written permission of the author of the National Association of Drug Court Professionals. Written permission will generally be given upon request.

Calming Practices During Trying Times: Maintaining the Best Version of Yourself

Doris Perdomo-Johnson, M.A., L.M.F.T.Scott Tirocchi, M.A., M.S., L.P.C.

Poll Question 1: What am I most concerned about during these trying times?:

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“It is not the stress that kills us, it is our reaction to it.”

- Dr. Hans Selye

PART I: Knowledge is Power!

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Poll Question 2: During the past month, how often have you been worried and stressed about others?:

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“He who knows others is wise; he who knows himself is enlightened.”

- Lao Tzu

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BODY

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MIND

EMOTIONS BEHAVIOR

The Balance

Stress Cues – From Our Mind

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• Difficulty concentrating• Forgetfulness• Negative thoughts• Racing thoughts • Hasty

decisions/indecisions• Impaired judgement

From Our Body -

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• Headaches• Stomach problems• Rashes/hives• Changes in appetite• Muscle twitches

cramps/tightness• Breathlessness

(sporadic)

• Colds• Frequent Infections;

longer lasting than typical

• General fatigue

Stress Cues:

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• Irritable• Apprehensive• Isolating• Feeling “blue”/mild

depression• Lacking patience• Loss of confidence• Apathy

Most Obvious Stress Cues – From Our Emotions

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Stress Cues – From Our Behaviors

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Long Term = BAD

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• Neuromuscular and skeletal problems

• Heart Disease• Digestive Disorders• Diabetes• Immune suppression• Asthma• Rashes and skin problems• Complications of pregnancy• Sexual Dysfunction

PART II: Apply knowledge to daily living!

“Knowledge is of no value unless you put it into practice.”- Anton Chekhov

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Five (5) Tenets of Self-Care

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HOBBY

EXERCISE

NUTRITION

SLEEP

SPIRITUALITY

INTERESTS

Exercise affects:

Positive Impacts

Heart Disease & Stroke High Blood Pressure Noninsulin-Dependent Diabetes Obesity Back Pain Osteoporosis Self Esteem Stress Management Disability

Forms

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Traditional Western Yoga Tai Chi Qigong Other

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EXERCISE

NUTRITION

VEGETABLES

LOW SALT

LIMIT SUGAR

PROTEIN

FIBER

FRUIT

REDUCE BAD CARBS

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NUTRITION

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1. Why am I eating 2. Where am I eating this?3. What am I eating?4. How much am I eating? 5. When (time of day) am I eating this?

Proper sleepis a Critical Component of Self-Care

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Proper Sleep…How Much?

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Stick to a sleep schedule. Room should be dark as possible. Cold is much better than hot (60-65). Research suggests 7-9 hours per night. No electronics! Wind down w/calming activity like reading. Limit food 3 hours before. No alcohol/nicotine before bedtime. Silence promotes rest. Have a comfortable mattress and pillow. Try Progressive Relaxation

Hobbies/Interests

Ideas: Hobbies and Interests (“stay-at-home”)

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Reading Walking Creative Writing Learning to read music Learning to play an instrument Listening to music/pod casts Sewing Drawing and painting Creative crafts Games, Card playing Camping (yep!) Cooking Baking Puzzles, word searches & crosswords Joining a volunteer organization Gardening Establishing a unique support network Juggling

Online bargaining/marketing items Redecorating Refurnishing furniture Model building Silk screening Taking an online course Photography Exploring your Genealogy Meditation Learning Yoga Bird Watching Star Gazing Start or grow your collection(s) Bread and Cheese Making Pottery working Jewelry Making Something that you enjoy and is unique

to your interests!

Social Connectedness around hobbies and interests

This Photo by Unknown Author is licensed under CC BY-NC

Spirituality = Focused purpose

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Spirituality

Where do I find meaning?

How do I feel connected?

How should I live?

BeliefComfort

ReflectionEthicsAwe

Religion

What practices, rites, or rituals should I follow?

What is right and wrong?

What is true and false?

Why Spirtuality?

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Contemplative Practice is good for you.

A spiritual community can improve your life.

Spiritual strength can help you overcome hardships.

Improved health choices.

Forgiveness is a good medicine.

It may help you live longer. (see: Mindfulness)

https://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/purpose/spirituality/why-spirituality-important

MINDFULNESS: Refocusing the Self

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It is the intentional process of paying attention, without judgment, to the unfolding of the moment-by-moment experience.

Mindfulness = Openness

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• Being actively attentive to yourself by listening & watching what is naturally happening within your body and around you,

• Purposefully and with intention to increase awareness of the experience,

• Being present in the moment, keeping your mind in the being• Openness to being non-judgmental about experience and about

oneself

• Benefits anyone, everyone, anywhere, anytime• Easy to accommodate time-wise• Can be done individually or with others, including in a group • Non-religious• Is not related to repressed feelings or thoughts• De-activates the central nervous systems• Helps GROUND YOU!

Mindfulness

Mindfulness Exercises

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Mindfulness and breathing

Brief Body Scan

Attention & Awareness to Your Environment

Acknowledge Thoughts & Emotions

S.T.O.P

Mindfulness and Breathing

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Abdominal/Belly Breathing

“Square Breathing”

“Alternate Nostril Breathing”

Mindfulness Breathing Exercise

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This Photo by Unknown Author is licensed under CC BY-ND

Body Scan

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This Photo by Unknown Author is licensed under CC BY

Attention and Awareness to Your Environment

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Acknowledge Thoughts and Emotions

nadcp.org36This Photo by Unknown Author is licensed under CC BY-NC-ND

Mindfulness: S T O P

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S = Stop

T = take a breath

O = Observe within you and around you

P = Proceed with what you are doing

Progressive Relaxation and Mindfulness

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Start by sitting or relaxing in a comfortable chair or lie on your mattress.

Begin with your hands and forearms. Make a fist with one hand and squeeze. Notice how it feels to be tightly flexing the muscles of your arm and forearm. Hold for the count of five and then release your fist while saying to yourself, “relax.” Notice how comfortable the muscles of your hand and forearm feel as you release the tension in them.

Move up to your biceps and notice whether you can feel any tension there. Flex your upper arm and hold it for five seconds. Release your arm and say to yourself, “relax.” Feel the sensations in your upper arms as they are relieved of tension. It is important to release the flexed muscles all at once. Don’t gradually release tension-instead relax the muscle fully and immediately while saying “relax.”

Continue through the muscle groups of each arm. Proceed to the muscles of the head and scalp, and then the face and neck. Move to your shoulders. Tense your chest and abdomen and release.

Move down to your legs. First one thigh, and then the calf, foot, and toes. Move to the other thigh, calf, foot, and toes.

When through with all the muscle groups, remain at rest and try to feel the sensations of relaxation all over your body.

Mindfulness Works! Some Beneficial Effects:

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Reduction of pain

symptoms

Decreased confusion in thought processing

Decreased ruminative & distractive thoughts and behaviors

Decreased anger and emotional irritability

Decreased risk of depression or reoccurrence

Increased healing of psoriasis Enhanced immune response

Decreased depression and anxiety

Decrease in cardiopulmonary and gastrointestinal symptoms

Increased sense of well-being

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This Photo by Unknown Author is licensed under CC BY

PART III: Tailor Your Self-Care Action Plan to you!

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“You will face many defeats in life, but never let yourself be defeated.”

-Maya Angelou

Everywhere you look, there you are.So take care of You!

This Photo by Unknown Author is licensed under CC BY-NC-ND

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SPIRITUAL EMOTIONAL PHYSICAL MENTAL SOCIAL/FAMILY

KEEP A HEALTHY ROUTINE

KEEP A HEALTHY ROUTINE

KEEP AHEALTHY ROUTINE

KEEP A HEALTHY ROUTINE

KEEP A HEALTHY ROUTINE

PRACTICEFORGIVENESS

ON-LINE SUPPORT GROUPS HEALTHY SNACKS UNPLUG FROM

TECHNOLOGY FOR A BITPLAY BOARD GAMES WITH KIDS

PRAYER TIME/ON-LINESERVICES

JOURNALING INCREASE WATER INTAKE

KEEP SHORT TO-DO-LISTS TIME WITH PETS

BREATHING EXERCISES

DANCING/LISTENING TO MUSIC

MONITOR YOUR MEDICATION REGIME/EFFECTS

LEARN A NEW HOBBY ZOOM/FACE TIME

COMPLIMENT OTHERS

LET YOUR CREATIVITY FLOW

EXERCISEADD SOME SPONTANEITY

DATE NIGHT/MOVIE NIGHT

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SPIRITUAL EMOTIONAL PHYSICAL MENTAL SOCIAL

MINDFULNESS/MEDITATION

FISHING WALKING READING SPORTS EVENTS

COMPLIMENT OTHERS

WOOD PROJECTS STRETCHING GARDENING FUN TIME

AFFIRMATIONS RESTFUL SLEEPING CHAIR EXERCISES FISHING LETTERS/CARDS

GRATITUDELIST

DOWN TIME- JUST DOING NOTHING FOR A WHILE

LIMIT SUGARDE-CLUTTERING ASSISTING

COMMUNITY/VOLUNTEERING

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Your Wellness Wheel

1. SPIRITUAL SELF2. EMOTIONAL SELF3. PHYSICAL SELF4. MENTAL SELF5. SOCIAL SELF

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Your Wellness Wheel

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5

Let’s look at some practical examples of each tenet on the Wellness wheel

1. SPIRITUAL SELF2. EMOTIONAL SELF3. PHYSICAL SELF4. MENTAL SELF5. SOCIAL SELF

Your Wellness Wheel

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5

o Mindful exerciseo Prayer timeo Daily Mantrao Gratitude lists

o Dancingo Time by myselfo Gardeningo Hobby time!

o Walkingo Staying hydratedo Dancingo Proper daily diet

o Unplug techo Word gameso Readingo Daily meditation

o Movie Nighto Sending cardso Facetimeo Text something

silly

1. SPIRITUAL SELF2. EMOTIONAL SELF3. PHYSICAL SELF4. MENTAL SELF5. SOCIAL SELF

Your Wellness Wheel

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1 2

3

4

5

o __________o __________o __________

o __________o __________o __________

o __________o __________o __________

o __________o __________o __________

o __________o __________o __________

1. SPIRITUAL SELF2. EMOTIONAL SELF3. PHYSICAL SELF4. MENTAL SELF5. SOCIAL SELF

Poll Question 3: In addition to maintaining my self-care plan, I’d like to learn more about:

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Upcoming Webinars

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Using Remote Technology to Enhance Criminal Justice Outcomes: Bringing Treatment Courts, Probation, and Parole into the 21st Century•April 30, 3:00 p.m. EDT

Pandemic Responses for Juvenile Drug Treatment Courts•How to Continue Helping Youth Build Skills While Practicing SocialDistancing (April 30, 3 p.m. EDT)

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