Keynote: Restore, Rejuvenate & Renew - bringing sanity into the work day with mindfulness and...

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RESTORE, REJUVENATE & RENEW YOUR ENERGY BRINGING SANITY INTO OUR WORK DAY WITH MINDFULNESS & SELF-COMPASSION Eileen Spillane RN, MS The Balanced Nurse

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Keynote speech at the 24th annual Med-Surg Nursing Conference in South San Francisco, CA Practical ways for Nurses to restore and rejuvenate their energy through mindfulness and self-compassion

Transcript of Keynote: Restore, Rejuvenate & Renew - bringing sanity into the work day with mindfulness and...

Page 1: Keynote: Restore, Rejuvenate & Renew - bringing sanity into the work day with mindfulness and self-compassion

RESTORE, REJUVENATE & RENEW YOUR ENERGY

BRINGING SANITY INTO OUR WORK DAY WITH MINDFULNESS & SELF-COMPASSION

Eileen Spillane RN, MSThe Balanced Nurse

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WHAT IS MINDFULNESS?

• PAYING ATTENTION TO OUR PRESENT MOMENT EXPERIENCE WITH…

• OPENNESS• CURIOSITY• NON-JUDGEMENT

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FEEL YOUR BODY

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STRESS

• Demands exceed resources.• Perception of the stressor. (Good news)• If we change the way we see, we change the

way we respond.

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Demands exceed the Resources

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Nursing Stressors

• Life and Death• Sensory Overload• Shift Work • Horizontal Violence• Home Life

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IS IT WORTH THE CORTISOL SURGE?Amgydala

Are we safe?

Why Zebras don’t get ulcers.

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You can’t stop the waves….

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But you can learn how to surf

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Perception

How do you interpret events?

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“Naming” Our Experience

• Amygdala calmed down, reduced blood flow.

• Increased flow to right prefrontal cortex, emotion regulation.

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Ineffective Coping

• Denial• Suppress with food, drugs or alcohol• Numb out with media/internet• Busyness• Compulsive spending• Negative self-talk

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FEEL YOUR BODY

Are you paying attention to your body?

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Velcro vs Teflon

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CHANGING OUR BRAIN

• Pruning (cell death)• 2005 Harvard Study with

monks• Novice meditators

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Endurance Meditators

Thicker prefrontal region and the anterior insole of brain.

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Newbie Meditators

• 8 week MBSR• Stressed biotech team• Brain shift-prefrontal

cortex

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Self-Hate vs Self-Love

• Empathically hold the self that took the action and that regrets it.

• Greatest danger is not circumstances we face, but the way we treat ourselves at the time.

• Nothing makes it more difficult to heal than self-hate

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Unconditional Love

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Kindness phrases

• May I be happy & peaceful.• May I be kind & patient with myself• May I hold my joys & sorrows with an open

heart• May I love & accept myself exactly as I am, in

this moment.

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Autobiography in Five Short Chapters

Chapter 1I walk down the street.There is a deep hole in the sidewalk.I fall in.I am lost... I am hopeless.It isn't my fault.It takes forever to find a way out.

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CHAPTER 2

I walk down the same street.There is a deep hole in the sidewalk.I pretend I don't see it.I fall in again.I can't believe I am in this same place.But it isn't my fault.It still takes a long time to get out.

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CHAPTER 3

I walk down the same street.There is a deep hole in the sidewalk.I see it there.I still fall in... it's a habit... but,my eyes are open.I know where I am.It is my fault.I get out immediately.

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CHAPTER 4

I walk down the same street.There is a deep hole in the sidewalk.I walk around it.

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CHAPTER 5

I walk down another street

Autobiography in Five Short Chapters By Portia Nelson

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Ways to Reduce Stress at Work

5 minutes in AM to be quiet with yourself.

Driving- aware of body tension.5 miles below the speed limit, right lane.

5 minutes after parking at the workplace

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Mindfulness at workPyxis

Telephone & Call lights

Door handles

Breathe when your pt breathes

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STOPSTOP

TAKE A BREATH

OBSERVE

PROCEED

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WHAT’S MY INTENTION

• BEFORE ACTING ON SOMETHING

• WILL THIS HARM OR HELP?

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FEEL YOUR BODY

Are you paying attention to your body?

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Take a breath

• When you park at home, take a minute to orient yourself, before entering your home.

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Self Compassion

Can we find a way to be kind to ourselves?

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Befriending ourselves

Support yourself through a difficulty as you would a close friend.

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Oxytocin (love hormone)

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LEARN TO MEDITATECHANGE YOUR BRAIN

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JUST SAY NO!Or at least pause and get back to them!

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LIMIT COMPUTER TIME

WHAT ARE YOU TAKING IN?

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USE YOUR PTO AND TRAVEL!

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Who do you spend your time with?

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Unsupportive Friends

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YOGA

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WHO BRIGHTENS YOUR DAY?

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