MindfulnessMAGGIE COMPERNOLLE, BSN, RNBARNES JEWISH HOSPITAL OCTOBER 26, 2019

Key Points

What is mindfulness? Why is it a practice worth considering?Mindfulness toolsApplications

Mindfulness

What is “mindfulness”?

“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.”

–Jon Kabat –Zinn(Kabat-Zinn, 2013)

(Dusek, J. & Benson, H., 2009)

Why does mindfulness matter?

The Stress Response

Prolonged anxiety linked to inflammation and inflammatory biomarkers, increasing risk for poor health (Renna, O'toole, Spaeth, Lekander, & Mennin, 2018).

Mindfulness and meditation reduce biomarkers of stress and inflammation (Rosenkranz, Lutz, Perlman, Bachhuber, Schuyler, MacCoon, & Davidson, 2016).

Mindfulness Benefits

No matter HOW you relax, you can elicit the relaxation response, and this has many health benefits (Schilling, 2017).

alleviate anxiety and depression (Piet, Würtzen, & Zachariae, 2012) and psychological distress (Goyal, Singh, Sibinga, Gould, Rowland-Seymour, Sharma… & Haythornthwaite, 2014).

significantly improve psychological well-being (Sauer-Zavala, Walsh, Eisenlohr-Moul, & Lykins, 2013).

Mindfulness Exercises

Mindfulness Technique 1:

Deep Belly Breathing

www.tuneupfitness.com

Mindfulness Technique 2:

The Body Scan

https://modernphysical.com/wp-content/uploads/2018/03/Body-Scan.jpg

Deep Belly Breathing & The Body Scan

Practice not judging. Practice not reacting. Be curious. Allow sensations.

Applications: What’s Next?

How can you practice this on your own?

Potential challenges/ obstacles

Special Thanks

Dr. Matt Walter of Washington University, Saint Louis, MO

9800 staff, patients, and caregivers at Barnes Jewish Hospital.

Resources

Dusek, J. A., & Benson, H. (2009). Mind-body medicine: a model of the comparative clinical impact of the acute stress and relaxation responses. Minnesota medicine, 92(5), 47.

Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., ... & Ranasinghe, P. D. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA internal medicine, 174(3), 357-368.

Kabat-Zinn, J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York, NY: Delacourt; 2013.

Piet, J., Würtzen, H., & Zachariae, R. (2012). The effect of mindfulness-based therapy on symptoms of anxiety and depression in adult cancer patients and survivors: A systematic review and meta-analysis. Journal of consulting and clinical psychology, 80(6), 1007.

Renna, M. E., O'toole, M. S., Spaeth, P. E., Lekander, M., & Mennin, D. S. (2018). The association between anxiety, traumatic stress, and obsessive–compulsive disorders and chronic inflammation: A systematic review and meta‐analysis. Depression and anxiety, 35(11), 1081-1094.

Rosenkranz, M. A., Lutz, A., Perlman, D. M., Bachhuber, D. R., Schuyler, B. S., MacCoon, D. G., & Davidson, R. J. (2016). Reduced stress and inflammatory responsiveness in experienced meditators compared to a matched healthy control group. Psychoneuroendocrinology, 68, 117-125.

Sauer-Zavala, S. E., Walsh, E. C., Eisenlohr-Moul, T. A., & Lykins, E. L. (2013). Comparing mindfulness-based intervention strategies: differential effects of sitting meditation, body scan, and mindful yoga. Mindfulness, 4(4), 383-388.

Schilling, R. (2017). Relaxation Reduces Inflammation. Retrieved from: https://www.askdrray.com/relaxation-reduces-inflammation/.