Steven D. Hickman, Psy.D.
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1 Mindfulness, Meditation and Momentum: Maintaining Balance & Ease Presentation to the Committee on the Status of Women (CSW) 4th Annual Women s Conference "(Re) Defining the UC San Diego Woman: Keeping the Momentum March 7, 2012 Steven D. Hickman, Psy.D. Associate Clinical Professor UCSD Departments of Psychiatry and Family & Preventive Medicine Director, UCSD Center for Mindfulness
2 The Summer Day
3 What is Mindfulness? Moment-to-moment non-judgmental awareness. paying attention in a particular way: on purpose, in the present moment, and non-judgmentally. -- Jon Kabat-Zinn
4 The Active Ingredient Non-doing Aware but riding the wave Recognizing emotional or cognitive reactions as simply that Fundamentally changing one s relationship with pain, anxiety, depression, thoughts or feelings Not YOUR pain or THE pain
5 The First Meditation
6 Coping Internal Stress Events With Stress Stress Reaction Stress Response Internalization Maladaptive Coping Breakdown
7 Mindfulness in Relation to Physical Pain as an Example MBSR developed initially in response to the needs of patients with chronic pain A Hospital as a Suffering Magnet The Three Sources of Suffering or The Struggle with What Is
8 Mindfulness-Based Stress Reduction (MBSR) Developed and implemented at the University of Massachusetts Medical Center over the past 20 years by Dr. Jon Kabat-Zinn Rooted in 2000-year-old Eastern traditions Outlined in Full Catastrophe Living by Jon Kabat-Zinn, Ph.D. Thousands of patients have completed MBSR programs across the country
9 The Practice of MBSR An Eight-Week Program of... Meditation Guided Relaxation Gentle Yoga/Stretching Group support/discussion Weekly classes for 2.5 hours Daily practice of minutes
10 The Landscape of Pain How can I stop this pain? What did I do to cause this pain? Will this pain affect my marriage? I can t take this pain! What if the pain never leaves? What if?
11 Thoughts Turn to Feelings (Thoughts Treated Like Facts) How can I stop this pain? HELPLESS What did I do GUILT to cause this pain? Will this pain ANXIETY affect my marriage? I can t take GRIEF this pain! What if the pain DEPRESSED never leaves? FEAR What if?
12 The Thoughts are Still There! How can I stop this pain? HELPLESS What did I do GUILT to cause this pain? Will this pain ANXIETY affect my marriage? I can t take GRIEF this pain! What if the pain DEPRESSED never leaves? FEAR What if?
13 Coping Using Distraction (Guided Imagery) Picture yourself on a beach somewhere. Imagine the sound of the waves and the image of your pain floating away on a cloud. GUILT What if? HELPLESS ANXIETY Will this pain affect my marriage? GRIEF FEAR DEPRESSED How can I stop this pain?
14 What Happens When You Stop Guided Imagery? Picture yourself on a beach somewhere. Imagine the sound of the waves and the image of your pain floating away on a cloud. What if the pain never leaves? GUILT What if? HELPLESS ANXIETY Will this pain What did I affect my do to cause marriage? this pain? GRIEF FEAR DEPRESSED How can I stop this pain?
15 Holding Pain in Awareness Meditation How can I stop this pain? HELPLESS What did I do to cause this pain? GUILT Will this pain affect my marriage? ANXIETY I can t take this pain! GRIEF What if? DEPRESSED What if the pain never leaves? FEAR
16 Holding Pain in Awareness Meditation How can I stop this pain? HELPLESS What did I do to cause this pain? GUILT Will this pain affect my marriage? ANXIETY I can t take this pain! GRIEF What if? DEPRESSED What if the pain never leaves? FEAR
17 What Awareness/Mindfulness Brings... An awareness of what is ACTUALLY present: Sensation, as it is in this moment Thoughts (about the cause, the course, the implications, other non-pain related thoughts) Emotions As well as awareness of what is NOT present: Other moments (past or future) Feared or anticipated events
18 Research Findings to Date... Improved quality of life among diverse samples of patients Reduced physical symptoms Decreased psychological distress
19 For More Information... Steven D. Hickman, Psy.D. University of California at San Diego Department of Psychiatry UCSD Center for Mindfulness 200 West Arbor Drive, MC 8218 San Diego, CA (858)
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