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Reducing Stress with Mindfulness and Positive Self-TalkPresented by: Mireille Saurette The Learning CurveAssiniboine Community College

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AgendaWhat is stress?How does stress affect us?Self-talk Self-care What is mindfulness?Mindful strategies & activities

Provide agenda or objective for the workshop2

(The Stress, n.d.).

Student Handout: Test Anxiety Self-Assessment

Almost everyone feels nervous or experiences some stress and/or anxiety when speaking in public

In fact, it is unusual to find a student who doesnt approach public speaking without a degree of anxiety. Many students experience some nervousness or apprehension before, during, or even after doing a presentation.

It is also perfectly natural to feel some anxiety when preparing for a presentation or during a presentation. It can interfere with your planning, and you may have difficulty learning and remembering what you need to know for the presentation. Further, too much anxiety mayblock your performance. You may have difficulty demonstrating what you know during the presentation. (Anxiety, BC) 3

How do You Experience Stress or Anxiety?

PhysicallyEmotionally

MentallyBehaviorally

Mentimeter

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("Stress: Body," 2013).

Test anxiety can cause a host of problems in students. Although each person will experience a different collection of symptoms with differing degrees of intensity, the symptoms fall into a few categories.

Physical - headaches, nausea or diarrhea, extreme body temperature changes, excessive sweating, shortness or breath, light-headedness or fainting, rapid heart beat, and/or dry mouth.

Emotional - excessive feelings of fear, disappointment, anger, depression, uncontrollable crying or laughing, feelings of helplessness

Behavioral - fidgeting, pacing, substance abuse, avoidance

Cognitive - racing thoughts, 'going blank', difficulty concentrating, negative self-talk, feelings of dread, comparing yourself to others, difficulty organizing your thoughts.Stressful emotions can inhibit a students ability to absorb, retain and recall information. Anxiety creates a kind of "noise" or "mental static" in the brain that blocks our ability to retrieve whats stored in memory and also greatly impairs our ability to comprehend and reason.5

So Much of our Stress Begins with our Thoughts

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Challenging Negative Self-Talk

Types of QuestionsExampleReality testing Are these thoughts facts?

Different explanationWhat else could this mean?

Put in perspective Will this matter in five years' time?Goal-directed thinkingIs thinking this way helping you feel good and achieve your goal?

(Martin, n.d.).

There are four main types of challenging questions to ask yourself:1. Reality testingWhat is my evidence for and against my thinking?Are my thoughts factual, or are they just my interpretations?Am I jumping to negative conclusions?How can I find out if my thoughts are actually true?

2. Look for alternative explanationsAre there any other ways that I could look at this situation?What else could this mean?If I were being positive, how would I perceive this situation?3. Putting it in perspectiveIs this situation as bad as I am making out to be?What is the worst thing that could happen? How likely is it?What is the best thing that could happen?What is most likely to happen?Is there anything good about this situation?Will this matter in five years time?When you feel anxious, depressed or stressed-out your self-talk is likely to become extreme, youll be more likely to expect the worst and focus on the most negative aspects of your situation. So, its helpful to try and put things into their proper perspective.4. Using goal-directed thinkingIs thinking this way helping me to feel good or to achieve my goals?What can I do that will help me solve the problem?Is there something I can learn from this situation, to help me do it better next time?Recognizing that your current way of thinking might be self-defeating (e.g., it doesnt make you feel good or help you to get what you want) can sometimes motivate you to look at things from a different perspective.You can conquer your negative self-talk today by challenging yourself with these questions every time you catch yourself thinking something negative to yourself.

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Tips for Positive Self-Talk TipsListen to inner critic & challenge itCreate distance to reduce discomfortFit inner dialogue to match goalTreat yourself with kindnessReplace I cant with I dont(Campbell, 2015)

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Mindfulness Can Help

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Mindfulness: Youth Voices

(Health, 2013).Mindfulness: Youth Voices (2013)

Published on Mar 14, 2013 by: KeltyMentalHealth

This video features youth and young adults discussing their experiences practicing mindfulness, and how mindfulness has benefited different aspects of their lives. The video also features youth practicing mindfulness, and includes insights from a health professional and mindfulness teacher.

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("Mindfulness Means," 2015).

We can be mindful anytime during the day. We often are intuitively more mindful in nature or when we are engaged in a pleasant activity.

NOTE: Check in with class when they tend to be mindful of the present moment.

Mindfulness is also often associated with meditation.

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How Does Mindfulness Help Reduce Stress?More engagement in the nowIncreases acceptance of experiencesMore attention on the present Less future or past focusreduces stress levels The more practice, the better!

Mindfulness works by helping us break out of habitual, often ineffective patterns of thinking and acting.

Reduced rumination. Several studies have shown that mindfulness reduces rumination12

Take 5 Breathing(MacDonald, n.d.).

This strategy is especially designed to help children manage big emotions. I have found it beneficial in my life and love to teach it to other.

Take 5 Breathing helps switch off the stress response and brings more balance to the body and the mind. Its easy to learn, you can do it anywhere, anytime and its kind of fun too!

Take a moment to notice how you feel.

Stretching your hand out like a starGetting you index finger ready to trace your fingers up and downInhaling slowly, sliding up each finger and exhaling slowly, sliding down Notice your breath. Breathe in and out through your nose. You might want to experiment by breathing in through your nose and out through your mouthPutting it all together, inhale as you slide up and exhale as your slide down. Keep going until you have finished tracing the entire hand.

Five Steps to Feeling Calm(use this as a guide)

Spread your hand and stretch your fingers out like a star. You can choose your left hand or your right hand. Pretend the pointer finger of your other hand is a pencil and imagine you are going to trace around the outline of your hand and fingers.Start at the bottom of your thumb and slide your finger up your thumb, pause at the top, and then slide your finger down the other side. Now slide your pointer up your second finger, pause, and slide down the other side. Continue tracing your fingers up, pause, and down. Slide your finger slowly, watch your finger move and notice how it feels. Keep going until you have finished tracing your fifth finger (pinky).Now you are ready to add some breathing. Breathe in through your nose and breathe out through your mouth. Remember to keep it slow and steady.Place your pointer finger at the bottom of your thumb, and breathe in as you slide up. Breathe out as you slide down. Breathe in as you slide up your second finger, and breathe out as you slide down. Keep going until you have finished tracing your fingers and you have taken five slow breaths.How does your body feel now? Do you feel calm or would you like to take another five? (MacDonald, n.d.)

How do you feel now. Do you feel a little calmer? 13

(Nicogossian, 2014).

What are some self-care activities that you enjoy?

Using the section of handout Self-Care Activities I enjoy, have students consider some things they already do to promote self-care 14

Self-care to Reduce Stress

(Walking to Improve, n.d.; Silhouette of a Woman, n.d., No Coffee, n.d. Yoga Pose, 2013; Fruits and Vegetables, n.d.).

Exercise:

Incorporate physical activity into your study routine even taking a 20-minute walk between study sessions will get your blood flowing and help reduce physical tension.

Choose healthy food:

Eat healthy foodsTry to avoid late-night junk-food snacking.Limit caffeine and avoid in the afternoon/evening/night to help you sleep better at night.Drink enough water

Breathe:Yoga and/or meditation can help you remain calm.

Laugh Get enough sleep

Listen to music

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What are Your Top TwoSelf-Care Strategies?Mentimeter

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What is meditation?Meditation 101: A Beginners Guide on Vimeo

(Gobblynne, 2015).

Lets watch this very brief video narrated by Dan Harris . Dan Harris is a news report and author of a book called 10% Happier.

This video does a great job of introducing the meditation basics.

Source: https://vimeo.com/131682712 17

Mindful Breathing Activity

Mindful Breathing

The primary goal of mindful breathing is simply a calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them. Sit comfortably, with your eyes closed and your spine reasonably straight. Bring your attention to your breathing. Imagine that you have a balloon in your tummy. Every time you breathe in, the balloon inflates. Each time you breathe out, the balloon deflates. Notice the sensations in your abdomen as the balloon inflates and deflates. Your abdomen rising with the in-breath, and falling with the out-breath. Thoughts will come into your mind, and thats okay, because thats just what the human mind does. Simply notice those thoughts, then bring your attention back to your breathing. Likewise, you can notice sounds, physical feelings, and emotions, and again, just bring your attention back to your breathing. You dont have to follow those thoughts or feelings, dont judge yourself for having them, or analyse them in any way. Its okay for the thoughts to be there. Just notice those thoughts, and let them drift on by, bringing your attention back to your breathing. Whenever you notice that your attention has drifted off and is becoming caught up in thoughts or feelings, simply note that the attention has drifted, and then gently bring the attention back to your breathing.

It's okay and natural for thoughts to enter into your awareness, and for your attention to follow them. No matter how many times this happens, just keep bringing your attention back to your breathing. 18

Mindful Movements

(Mindful Movements, n.d; Mindful Movements, n.d.).

Student handout Mindful Movements

All movements are begin in a standing position.

Spend a few moments of conscious breathing before you start. Move with the breath.

Shoulder- level Arm Lift: Begin with your feet slightly apart, arms at your sides. Breathing in, slowly lift your arms in front of you to shoulder level. Breathing out, lower your arms down to your sides. Repeat three more times.

Overhead Arm Lift: Begin with your feet slightly apart, arms at your sides. Breathing in, slowly lift your arms in front of you and extend overhead. Breathing out, lower your arms down to your sides. Repeat three more times.

3. Blooming Flower Arms: Lift your arms out to the side, palms up, until your arms are shoulder level and parallel to the ground. Breathing in, touch your shoulders with your fingertips, keeping you upper arms horizontal. Breathing out, open your arms to the horizontal position, stretching the palms open. Repeat three more times.

Full Arm Circles: Extend your arms in front of you and join your palms. Breathing in, raise your arms up and separate your hands so your arms can stretch over your head. Breathing out, continue the circle, arms circling back until your fingers point toward the ground. Breathing in, life your arms back and reverse the circle. Breathe out as you bring your palms together and your arms down in front of you. Repeat three more times.

5. Upper Body Circles: Place your hands on your waist. Breathing in, bend forward at the waist and begin to make a circle with your upper body. When you are halfway through the circle, your upper body leaning back, breathe out and complete the circle, ending with your head in front of you at waist level. On your next in-breath, begin a circle in the opposite direction. On your out-breath, complete the circle. Repeat the series of movements three more times.

6. Knee Bends: Begin with your hands on your waist, heels together, feet turned out to form a V. Breathing in, rise up on your toes. Breathing out, stay on your toes, keep your back straight, and bend your knees. Keep your upper body centered, go down as low as you can, maintaining your balance. Breathing in, straighten your knees and come all the way up, still standing on your toes. From this position, repeat the movement three more times, remembering to breathe slowly and deeply.7. Touch the Sky- Touch the Earth: With feet hip-width apart, breathing in, bring your arms up above your head, palms forward. Look up at the sky. breathing out, bend at the waist as your bring your arms down to touch the earth. Release your neck. From this position, breathe in, and keep your back straight as your come all the way back up to touch the sky. Touch the earth and sky three more times.

8. Leg lift and Extend: Start with your feet together and your hands on your waist. Begin by putting your weight on your left foot. Breathing in, lift your right thigh as you bend your knee and keep your toes pointed toward the ground. Breathing out, stretch your right leg out in front of you, keeping your toes pointed. Breathing in, bend your knee and bring your foot back toward your body. Breathing out, put your right foot back on the ground. Next put all your weight on the right foot and do the movement with the other leg. Repeat the series of movements three more times.

9. Straight - Leg Circles: Begin with your feet together and your hands on your waist. Put your weight on your left foot and, breathing in, lift your right leg straight out in front of you and circle it to the side. Breathing out, circle it to the back and bring it down behind you. Allow your toes to touch the ground. Breathing in, lift your leg up behind you and circle it around to the side. Breathing out, continue the circle to the front, the lower your leg and put your foot on the ground allowing your weight to again be on both feet. Repeat these movements with the other leg. Repeat the series three more times.

10. Triangle Legs with Arm Lift: Begin standing with feet together. Form a triangle with your legs by keeping your left foot where it is, moving your right foot out so your feet are wider than shoulder-width apart, and turn your right foot out 90 degees. Keep your weight on both feet, your body will naturally turn slightly toward the right foot to find a comfortable position angled between your two feet. Put your left hand on your waist and your right arm at your side. Breathing in, bend your right knee, bringing your weight over your right foot as you lift your right arm with the palm of your hand facing outward in front of you, and stretch it to the sky! Breathe out, straighten your knee and bring your right arm back to your side. Repeat the movement three more times. Switch legs, putting your right hand on your waist and repeat the same movements on the left four times. Bring your feet together. Breathe and smile.

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5 Steps to Mindfully Work with StressWhat are you stress signs?Breathing spaceThoughts are not factsDo something funDo something productive(Goldstein, n.d.)

1. What are you stress signs?

We looked at this earlier today. How youre your body respond to stress and anxiety? What kind of thoughts do you notice? What other feelings arise? How does your behavior change? First noticing that stress has arisen is the first step.

2. Breathing space

We practiced taking a three minute breathing space. You can also very simply notice what is happening in the present moment, attend to your breath. Where do you notice your breath in the body (belly, chest area or nostrils)? After focusing in on the breath for a few breaths, widen your focus to include the whole body again.

3. Thoughts are not facts

Our thoughts can have very powerful effects on how we feel and what we do. Most times, our thoughts are automatic. Becoming aware of the thoughts and gently letting them go is the key. With practice, this space allows us to see that there may be other ways of looking at a situation. Just watch them come in and leave, without feeling that you have to follow them.

View your thought as a mental event rather than a fact. It may be true that thisevent often occurs with other feelings. It is tempting to think of it as being true. Butit is still up to you to decide whether it is true and how you want to deal with it.

Do something fun

1.Be kind to your body: Have a nice hot bath; have a nap; treat yourself to yourfavorite food without feeling guilty; have your favorite hot drink; give yourself a facialor manicure.Engage in enjoyable activities: Go for a walk (maybe with the dog or a friend);visit a friend; do your favorite hobby; do some gardening; take some exercise;phone a friend; spend time with someone you like; cook a meal; go shopping;watch something funny or uplifting on TV; read something that gives you pleasure;listen to music that makes you feel good.

Do something productive

Clean the house; clear out a cupboard or drawer; catch up with letter writing;do some work; pay a bill; do something that you have been putting off doing; takesome exercise (N.B. Its especially important to congratulate yourself wheneveryou complete a task or part of a task and to break tasks down into smaller steps andonly tackle one step at a time.)

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Mindful Eating Activity Eating intentionallywhile paying attention

("Five Senses," n.d.; (Eating One Raisin, n.d)

Give every student a raisin or piece of chocolate.

Holding First, take a raisin and hold it in the palm of your hand or between your finger and thumb. Focusing on it, imagine that youve just dropped in from Mars and have never seen an object like this before in your life.

Seeing Take time to really see it; gaze at the raisin with care and full attention. Let your eyes explore every part of it, examining the highlights where the light shines, the darker hollows, the folds and ridges, and any asymmetries or unique features.

Touching Turn the raisin over between your fingers, exploring its texture, maybe with your eyes closed if that enhances your sense of touch.

Smelling Holding the raisin beneath your nose, with each inhalation drink in any smell, aroma, or fragrance that may arise, noticing as you do this anything interesting that may be happening in your mouth or stomach

Placing Now slowly bring the raisin up to your lips, noticing how your hand and arm know exactly how and where to position it. Gently place the object in the mouth, without chewing, noticing how it gets into the mouth in the first place. Spend a few moments exploring the sensations of having it in your mouth, exploring it with your tongue.

Tasting When you are ready, prepare to chew the raisin, noticing how and where it needs to be for chewing. Then, very consciously, take one or two bites ito it and notice what happens in the aftermath, experiencing any waves of taste that emanate from it as you continue chewing. Without swallowing yet, notice the bare sensations of taste and texture in the mouth and how these may change over time, moment by moment, as well as any changes in the object itself.

Swallowing When you feel ready to swallow the raisin, see if you can first detect the intention to swallow as it comes up, so that even this is experienced consciously before you actually swallow the raisin.

Following Finally, see if you can feel what is left of the raisin moving down into your stomach, and sense how the body as a whole is feeling after completing this exercise in mindful eating.21

Some Other Ways to Incorporate Mindfulness into Everyday Life

("Mindfully Drinking," n.d.; "Knitting Mindfully," 2012; Woman Cutting, 2012; Man Walking, n.d; Mom Bubble, n.d; How to Kids, n.d.).

Some other ideas:Undivided Attention ExerciseDo something around the house that youve never done before and do it with utter and undivided attention.

Silence ExerciseSpend an hour or two in complete silence, and just absorb your surroundings. Earplugs might help this exercise.

Full Sensory Awareness ExerciseWherever you are, just stop and look around when safe to do so. Become aware of everything that your senses pick up. How do you feel? Do you feel over-stimulated? Do you feel anxious?

Musical Stimuli ExerciseListen to your favorite song and pay attention to how it makes you feel. What emotions stir? What memories come up, and how do those memories make you feel? Engage the emotions and see where they lead.

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How Mindfulness Empowers Us

How Mindfulness Empowers Us: An Animation (2016)("How Mindfulness," 2016)

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To ConcludeMindful strategies & activities What is mindfulness?Self-care Self-talk How does stress affect us?What is stress?

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Resourceswww.headspace.com

www.marc.ucla.edu/body.cfm?id=22

http://www.mindful.org/category/meditation/mindfulness-practice/

www.stopbreathethink.org

www.korumindfulness.org

http://www.headspace.com

App or web Free 10 day trialSimple meditations

http://marc.ucla.edu/body.cfm?id=22

Free guided meditation (3-19 mins)Stream or iTunes

http://www.mindful.org/category/meditation/mindfulness-practice/

- Mindfulness meditation practices (instructions)

http://www.stopbreathethink.org/

App or web basedRegister or just browseLearn to meditate, list of meditations (2-20 minutes), progress

http://korumindfulness.org/

- Web only - Free resources (guided meditations)

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Reducing Stress with Mindfulness and Positive Self-TalkPresented by: Mireille Saurette

Questions?saurettem@Assiniboine.net

This presentation can be viewed and downloaded here: http://bit.ly/2fsGaJA

Facilitator to add name, contact information, and link to Powerpoint30