Striving for Wellness and Mitigating Stress: The Mindful ... · Striving for Wellness and...
Transcript of Striving for Wellness and Mitigating Stress: The Mindful ... · Striving for Wellness and...
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Striving for Wellness and Mitigating Stress: The Mindful Counselor
Imre Emeric Csaszar, Ph.D., LPC-S
J. Merritt Guercio , M.Ed. Candidate, LSU Alexandra Danos, M.Ed. Candidate, LSU
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Outline
• Stress
• General Information on Mediation
• 4 Types of Mediation Practices
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Stress
• Definition
• Eustress: good stress (e.g., falling in love)
• Neustress: neutral stress (e.g., earthquake in remote corner of world)
• Distress: bad stress (e.g., death of a close friend); acute stress (high intensity, short duration); chronic stress* (low intensity, prolonged time)
* Seems to cause the most problems with disease and illness (Seaward, B.L. 2013)
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• Immediate effects of stress
• Intermediate effects of stress
• Prolonged effects of stress
(Meichenbaum, D. 2007.)
Three Stages of Effects Associated with the Stress Response
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Physiological Effects of Stress
• The nervous system
• The endocrine system
• The immune system
(Meichenbaum, D. 2007.)
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Emotional Effects of Stress
• Emotional Responses
– Annoyance, anger, rage
– Apprehension, anxiety, fear
– Dejection, sadness, grief
– Positive emotions
• Resilience
• Empathy
Spielberger, C.D., Sarason, I.G. (2013)
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Emotional Effects of Stress – cont.
• Emotional
response and performance:
The inverted-U-hypothesis
Acton, A. Q. (2013).
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• Abandonment
• Disappointment
• Blame and shame
• Burnout
Spiritual Effects of Stress
Ellison, C.G., Fang, Q. Flannelly, K.J., & Steckler, R. A (2013)
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Results: Personal & professional consequences
(Csaszar, 2012)
Linear Progression of Stress
Stress Emotional Exhaustion
Burnout Impairment
Maslach, C., Leiter, M. P., & Jackson, S. E. (2012).
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Olson and McCubbin’s (1983) Double ABCX Model of Stressors (Adopted from Hill)
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Conceptual Framework based on Olson and McCubbin’s (1983) Double ABCX Model of Stressors (Adopted from Hill)
Mindfulness Mindfulness
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Mitigating Stress: Holistic Wellness
ACA (2014): Counseling relationship based on holistic wellness model.
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Holistic Wellness
Wellness studies (Curry, Griffith, Carson & Stewart, 2010)
Preventative action (Meichenbaum & Novaco , 1985)
Mind, Body & Spirit (Stanford Center, 2004)
Flow concept (Csikszentmihalyi, 2002)
Multidimensional benefits:
physical
emotional
social
cognitive
spiritual
(Shapiro & Carlson, 2009).
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Meditation
“A family of self-regulation practices that focus on training attention and awareness in order to bring greater voluntary control and thereby foster general mental well-being and development and/or specific capacities such as calm, clarity, and concentration”
(Walsh & Shapiro, 2006)
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History of Meditation
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History of Meditation Continued
-English translation of the (Tibetan) Book of the Dead was published in 1927 -Positive psychology movement in 1960s and 70s -Mindfulness Based Stress Reduction (MBSR) -University of Massachusetts Medical School -Semel Institute for Neuroscience and Human Behavior, UCLA
(Balthasar, 2011)
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• Better nutrition, exercise, and quality sleep (Chen,
Li, Lin, Chen, Lin & Wu, 2007)
• Less risk of developing obesity, heart disease, high cholesterol, high blood pressure, diabetes, osteoporosis, and cancer (Sigal, Wasserman, Castaneda-
Sceppa & White, 2006)
• Bolsters immunity, strength, flexibility and the production and secretion of Beta endorphins (Nebkasorn, Miyai, Sootmongkol, Junprasert, Yamamoto, Arita & Miyashita, 2005)
Benefits of Mediation of Physical Wellness
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Benefits of Mediation on Emotional Wellbeing
• Self-esteem
• Confidence
• Self-efficacy
• Sense of worth
• Positive conflict management (Myers, Sweeney & Witmer, 2000)
• Flow (Csikszentmihalyi, 2002)
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Benefits of Mediation on Spiritual Wellness
• Feeling of transcendence (Curry, Griffith, Carson & Stewart, 2010)
• Greater empathy and compassion (Curry et. al)
• Sense of meaning and purpose in life (Frankl, 1963)
• Altruistic Caring (Curry, Smith & Robinson, 2009)
• Positively coping with stress (Robert, Young & Kelly 2006)
• Forgiveness (Robert, Young & Kelly 2006)
• Benevolent reappraisal (Robert, Young & Kelly 2006)
• Job satisfaction (Robert, Young & Kelly 2006)
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Benefits of Mediation for Social Well Being
• Greater sense of belonging (Fredrickson, 2009)
• The ability and willingness to provide and receive assistance (Fredrickson)
• Sense of humor (Fredrickson)
• Ability to be vulnerable and open with others (Fredrickson)
• Relationships characterized by acceptance, respect, and reciprocity (Harvey, Pauwels & Zickmund, 2002)
• Gratitude (Emmons & Shelton, 2002)
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The Cyclical Nature of Empathy
Empathy
Compassion
Prosocial Interest
Altruism
Social Action
(Csaszar, 2012)
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Physical & Biofeedback Models of Practice in Mediation
• Pain management
• Neuro mediation (brain waves)
• Mindful eating
• Tai chi
• Reiki
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Meditation as Evidence Based Practice with Special
Populations
• Post-surgery clinical application
• PTSD
• Eating Disorders (mindful eating)
• Teachers
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The Dark Side of Meditation Practices
• Lack of training
• Mental and personality disorders
• Spiritual complication and complexities
(Gruber, Mauss, & Tamir, 2011)
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Four Types of Meditation
• How to meditate?
• Loving Kindness Mediation
• Audio(visual) Meditations
• Mantra
• Silent, non-structured, non-guided
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How to Meditate?
• Genuine interest and commitment
• Life style (from within outward & from outward to within)
• Time
• Place
• Position
• Ritual
• Breath (Sound: om)
• Focus (?)
• Mantra (language)
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Loving Kindness Meditation - Metta
• Historical roots in Buddhist philosophy
• Modern roots in positive psychology movement
• Focus on cultivating positive emotions
• Specific practice of empathy and compassion towards self and others
• More guided and structured compared to other forms of mindfulness
(Fredrickson, 2009)
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Loving Kindness Meditation
• Start with self
• Expands to loved ones
• Environment
• Enemies
• World
• Universe
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Loving Kindness Meditation
• Application exercise • Processing/reflection
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Audio(visual) Meditations
• The influence of music
• Choosing a music
• Choosing pictures
and or video (?)
• Application exercise
• Processing/reflection
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Mantra Meditation
• Roots in Hindu and Buddhist philosophy
• Word or a phrase
Language: construct and meaning
• Sound
• Padmala or rosary beads
• Application exercise
• Processing/reflection
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Unguided Meditation
• Roots in many religious groups • Part of vipassana (seeing the world as it is)
• Application exercise • Processing/reflection
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References
American Counseling Association (2014). ACA Code of Ethics. Alexandria, VA: Author. Acton, A. Q. (2013). Issues in Clinical Psychology, Psychiatry, and Counseling: 2013
Edition, Scholarly Editions, Atlanta, GA Balthasar, H.U. von, (2011). Christian meditation. San Francisco, CA: Ignatius Press Csaszar, E.I. (2012). The Effect of Loving Kindness Meditation and Student Teachers
Stress and Empathy, (Doctoral Disertation). Retrieved from http://etd.lsu.edu/docs/available/etd-06272012-080110/
Csikszentmihalyi, M. & Nakamura, J (2002). The concept of flow. The Handbook of Positive
Psychology: Oxford University Press, 89–92.
Chen, K., Li, C., Lin, J., Chen, W., Lin, H., & Wu, H. (2007). A feasible method to enhance
and maintain the health of elderly living in long-term care facilities through long-term
simplified Tai Chi exercises. Journal of Nursing Research, 15(2), 156-163.
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experientially designed exercise immunology course: Holistic wellness benefits, self-efficacy
gains, and integration of prior course learning. International Journal for the Scholarship of
Teaching and Learning, 4(1), 1-15.
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References
Ellison, C.G., Fang, Q. Flannelly, K.J., & Steckler, R. A. (2013). Spiritual Struggles and Mental Health: Exploring the Moderating Effects of Religious Identity, The International Journal for the Psychology of Religion, 23 (3). Pgs.214-229.
Frankl, V. E. (1963). Man’s search for meaning. New York: Pocket Books. Fredrickson, B. L. (2009). Positivity: Groundbreaking research reveals how to embrace the
hidden strength of positive emotions, overcome negativity, and thrive. New York: Crown Publishers.
Gruber, J., Mauss, I.B., & Tamir, M., (2011) A Dark Side of Happiness? How, When, and
Why Happiness Is Not Always Good. Perspectives on Psychological Science, 6 (3), pgs. 222-233.
Maslach, C., Leiter, M. P., & Jackson, S. E. (2012). Making a significant difference with
burnout interventions: Researcher and practitioner collaboration. Journal of Organizational Behavior, 33, 296-300.
McCubbin, H. I., & Patterson, J. M. (1983a). Family stress and adaptation to crises: A
Double ABCX Model of family behavior. In D. H. Olson & R. C. Miller (Eds.), Family studies review yearbook: Vol. 1 (pp. 87–106). Beverly Hills, CA: Sage.
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References
Meichenbaum, D. (2007). Stress Inoculation Training: A Preventative and Treatment Approach, in Lehrer, P. M., Woolfolk R. L., & Sime, W. S. (2007), Principles and Practice of Stress Management (3rd Edition). Guilford Press. New York, NY.
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Alexandria, VA: American Counseling Association. Robert, T. E., Young, J. S., & Kelly,V. A. (2006). Relationships between adult workers’
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Shapiro, S. L., & Carlson, L. E. (2009). The art and science of mindfulness: Integrating
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Seaward, B.L. (2013). Managing Stress - Principles and Strategies for Health and Well-
Being (8th Edition), Jones & Bartlett Learning, Burlington, MA.
Spielberger, C.D., Sarason, I.G. (2013). Stress And Emotion: Anxiety, Anger, &
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Walsh, R. & Shapiro, S.L. (2006). The meeting of meditative disciplines and western
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***All pictures are believed to be public domain stock pictures with the exception of “Mantra Meditation” on slide # 32 (source: http://www.theblissblissbliss.com/)