Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience
Positive Choice Integrative Wellness Center 1
1
Mindfulness: Prioritizing Self-CareTo Cultivate Stress Resilience
Positive Choice Integrative Wellness Center
1
2
Today’s Agenda
ü Discuss stress, stress eating behaviors, and strategies for stress resiliency.
ü Review the hunger and fullness scale to practice self-care and maintain wellness.
ü Review the restrict-binge cycle to practice self-care and maintain wellness.
ü Explore self-care and its importance in maintaining emotional wellness as well as a healthy weight.
ü Consider ways to practice self-care such as practicing mindfulness and mindful eating.
Mindfulness Thoughts Planning Exercise Goals
Positive Choice Integrative Wellness Center
2
Check-In
3
How are you?
How was applying Grocery Shopping this past week?
What were some successes/challenges in this past week?
What’s on your mind?
and or
Positive Choice Integrative Wellness Center
3
Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience
Positive Choice Integrative Wellness Center 2
Minute of Mindfulness
4 Positive Choice Integrative Wellness Center4
4
What is Wellness?
5 Positive Choice Integrative Wellness Center
5
6 Positive Choice Integrative Wellness Center
Can we Talk?...about stress.
Food for Thought: what are sources of stress? what does stress feel like? How does stress impact thoughts? Feelings? Eating behaviors? Weight?
6
Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience
Positive Choice Integrative Wellness Center 3
The Stress Spectrum
7 Positive Choice Integrative Wellness Center
Acute Stress
DistressChronic Stress
Daily Stress
Calm
Healthy
Unhealthy
7
Systemic Effects of Acute Stress and Chronic Stress
8 Positive Choice Integrative Wellness Center
Respiratory:Increased, Rapid BreathingHyperventilationPanic Attacks
Cardiovascular:Increased, Rapid Heart RateBlood Vessel ConstrictionHypertension (↑blood pressure)Inflammation and Atherosclerosis (‘hardened arteries’)
Gastrointestinal (GI):Reduced Hunger Signals/ GI Activity
↑ Ingestion, Impaired Digestion, Absorption, Utilization, and Elimination
Musculoskeletal:Muscle ContractionTension Headaches/Migraines
Nervous:‘Fight or Flight’ ResponseIncreased Mental Activity
Insomnia and IrritabilityMood Disorders
Disordered Eating
Endocrine (Hormone):Hormone Cascade:
Epinephrine → Cortisol Hyperglycemia (↑blood sugar)
Hyperinsulinemia (↑Insulin) Immune:Increased Immune Response Inflammatory Response
8
Real or Perceived
Stress Physical Stress Response: ‘Fight-or-Flight’
Glucose Release and Insulin Response
Increased Hunger Cues
Mood Fluctuations
Psychological Stress Response: Food = Stress Relief
↑ Food Intake and Excess Energy Storage
Dopamine Reward System Response
Reinforced Behavior Pathway: Food = Stress Relief
Emotional Response to Eating Behavior and Weight Gain
Ineffective Stress Coping Mechanisms
Stress and Eating Behaviors
9 Positive Choice Integrative Wellness Center
9
Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience
Positive Choice Integrative Wellness Center 4
Mindless Eating
10 Positive Choice Integrative Wellness Center
Needing Smaller Clothes
Mindlessly Losing Weight
Mindlessly Gaining Weight
Needing Bigger Clothes
1,000+ Calories Less
100 Calories Less 100 Calories More 1,000+ Calories More
The Mindless Eating Margin
10
Restrict-Binge Cycle
11 Positive Choice Integrative Wellness Center
Uncom
fortab
ly Fu
ll
Extre
mely F
ull
Very
Full
Full
Satis
fied
Neutra
l
Sligh
tly H
ungr
y
Very
Hungr
yHun
gry
Extre
mely H
ungr
y
Raven
ous
Restrict Binge
11
Systemic Effects of Calm
12 Positive Choice Integrative Wellness Center
Respiratory:Normal, Rhythmic Breathing
Cardiovascular:Normal Heart Rate/Pulse
Gastrointestinal (GI):Healthy Ingestion (eating behaviors),
Digestion, Absorption, Utilization, and Elimination
Musculoskeletal:Relaxed Muscles
Nervous:Homeostasis (Balance)
Endocrine (Hormone):Homeostasis (Balance)
Immune:Homeostasis (Balance)
12
Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience
Positive Choice Integrative Wellness Center 5
13 Positive Choice Integrative Wellness Center
Self-Care and Stress Resilience
Mental health is a priority. Happiness is an essential. Self-care is a necessity.
- Anonymous
13
Stress Resilience Strategies
14 Positive Choice Integrative Wellness Center
Beliefs
Nutrition
Mindfulness
ConnectionNature
Exercise
Food for Thought: what are other ways to cultivate resilience? How do self-care strategies help with weight management?
Sleep
CreativityLeisureJournal
14
Having the Right Locus
15 Positive Choice Integrative Wellness Center
Thoughts of Others
Opinions of Others
Actions of Others
Words of Others
The News
Political Views of Others
Locus of Concern
Locus of Control
Religious Views of Others
Diet Culture
The EconomyThe Weather
Obesogenic Culture
Expectations of Others
Emotions of Others
Your Choices
Attitude
Actions
Body Image
Knowledge
MediaOccupation
Thoughts
Purchases
Geography
Opinions
Words
Nutrition
Exercise
Sleep
Views
Activities
Schedule
Priorities
Priorities of Others Affiliations
Friends
Self-Esteem
15
Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience
Positive Choice Integrative Wellness Center 6
16 Positive Choice Integrative Wellness Center
Self-Care
Refills: Daily As Needed
Duration: For Life
q Sleep Inq New Water Bottleq New Exercise Appq New Calm Appq New Journal
q Free Dayq Fun Dayq Spa Dayq Vacationq _________
16
Mindfulness
17 Positive Choice Integrative Wellness Center
Mindfulness means paying attention in a particular way, on purpose, in the present moment, and non- judgmentally.
- Jon Kabat-ZinnCreator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society
17
Mindful Eating
18 Positive Choice Integrative Wellness Center
• Cultivating awareness to promote balance, choice, wisdom, and acceptance.
• Being present to be free from unhealthy, reactive, and habitual eating patterns.
• Observing body sensations to experience insight about how to achieve healthy eating goals.
• Exploring thoughts, feelings, an emotions to acknowledge responses to food without judgment.
18
Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience
Positive Choice Integrative Wellness Center 7
What is the Difference Between Physical and Emotional Hunger?
19 Positive Choice Integrative Wellness Center
Physical Hunger Emotional Hunger• Experienced gradually, intensifies over time. • Experienced suddenly, does not intensify.• Can be prolonged for some time. • Feels as if it needs to be satisfied instantly. • Hunger cues come from the gut (growls,
pangs, hollow feeling, nausea, etc.).• Cues to do not come from the gut, any gut
discomfort from overeating is ignored.• Hunger cues come from the brain (foggy,
difficulty concentrating, irritability, etc.).• Cues come from the mind, if attention is
diverted from the craving, it may disappear.• No specific food cravings, any food will do. • Craving a specific food, only that food will do.• Fullness cues come from stomach and brain. • Fullness cues are ignored or overridden.
Food for Thought: A journal can provide insight into emotional eating behavior. What are other ways to discern physical from emotional hunger?
19
20 Positive Choice Integrative Wellness Center
Mindful Q&A
Mindful
20
Mindful Eating Strategies
21 Positive Choice Integrative Wellness Center
• Eat Adequately
• Eat Balanced
• Eat Slowly
• Eat Attentively• Eat Intentionally
21
Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience
Positive Choice Integrative Wellness Center 8
Positive Choice Integrative
Wellness Center#thrive
22
23
Focus on Fitness
Positive Choice Integrative Wellness Center23
23
Mindful Eating Practice
24 Positive Choice Integrative Wellness Center
SavorySalty
Sour
Sweet
Bitter
24
Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience
Positive Choice Integrative Wellness Center 9
What Else is Part of Your Wellness Plan?
25 Positive Choice Integrative Wellness Center
25
26
Note on Nutrition
Focus on Fitness
Nutrition: __________________________________________________________________
Fitness: ___________________________________________________________________
Mindfulness: _______________________________________________________________
Other: _____________________________________________________________________
Minute of Mindfulness
SMART Goals
Make your goals Specific, Measurable, Action-oriented, Realistic and Time-limited
Positive Choice Integrative Wellness Center
26
27 Positive Choice Integrative Wellness Center
27