Summary: <p>Happiness Isn’t Brain Surgery: Mindfulness and Relaxation<br> Presented by: Dr. Dawn-Elise Snipes<br> Executive Director, AllCEUs<br> Host: Counselor Toolbox</p> <p>CEUs are available for this podcast at https://www.allceus.com/member/cart/index/product/id/665/c/</p> <p>Objectives<br> ~ Review the function of mindfulness and a variety of mindfulness techniques<br> ~ Explore the concept of relaxation<br> ~ Identify different methods of relaxation<br> Mindfulness<br> ~ Being aware of your current state<br> ~ Emotionally<br> ~ Mentally<br> ~ Physically<br> ~ Spiritually<br> ~ MindLESSness allows people to ignore “minor” stress until it adds up to a meltdown<br> ~ What discriminative stimuli can you put in the environment to remind you to do a mindfulness scan?<br> Mindfulness Activities<br> ~ Body scan<br> ~ Mindful Breathing<br> ~ Mindful Observation<br> ~ Specific object<br> ~ Environmental awareness<br> ~ Mindful awareness – Think before you act<br> ~ Mindful appreciation: Notice 5 things in your day that usually go unappreciated.<br> More Mindfulness Activities<br> ~ 4+4<br> ~ 4 Senses plus 4 stimuli: Sight, Sound, Touch, Smell<br> ~ What are 4 things that I see<br> ~ What are 4 things I am hearing<br> ~ What are 4 things I am feeling<br> ~ What are 4 things I can smell<br> ~ Tactile Mindfulness<br> ~ Pinch or ice cube<br> ~ Helps tune in to how you deal with pain and what emotions rise<br> More Mindfulness Activities<br> ~ “I” and “You” Exercise<br> ~ Pay attention to how often you use the word I in a sentence<br> ~ I feel<br> ~ I am<br> ~ I will etc…<br> ~ Pay attention to how often you use the word “you”<br> ~ In a blaming, directing or accusatory fashion<br> ~ In an inquiring, compassionate fashion<br> More Mindfulness Activities<br> ~ Cause and effect<br> ~ Play out the story for everything that you do for a given period of time<br> ~ I got out of bed because…. The effect of this is…<br> ~ Devil’s Advocate<br> ~ Act as if you believe the opposite of what you believe about something. Make a note of how you feel and new perspectives you gain.</p> <p>Relaxation<br> ~ Relieving the mind and body of stress, tension, anxiety and restoring equilibrium<br> ~ Emotional<br> ~ Increase pleasant cues in your environment<br> ~ Sound: Music, birds, silence, waterfall,<br> ~ Sights: Pictures, colors, organization, safety<br> ~ Feel: Temperature, texture<br> ~ Smell: Crisp air, aromatherapy<br> Relaxation<br> ~ Cognitive<br> ~ Don’t think…just be (meditation)<br> ~ Guided Imagery<br> ~ Reading something enjoyable/nonstressful<br> ~ Learning a new hobby is often not relaxation in it’s truest sense because it takes a fair amount of energy, however, it does distract from other stressors<br> Relaxation<br> ~ Physical—Relieve pain and muscular imbalances and regulate bloodflow<br> ~ Stretching<br> ~ Massage<br> ~ Hottub<br> ~ Progressive muscular relaxation<br> ~ Breath work</p> <p>Relaxation<br> ~ Social<br> ~ Social environments that promote calm, tranquility and happiness<br> ~ Laughter is an excellent relaxation technique.<br> ~ Extroverts may be more comfortable around a group of people, interruptions are welcomed<br> ~ Introverts may find a gathering of one or two others without interruptions is optimal<br> ~ “Judgers” do not like surprises and need to plan for the event (the unknown or unpredictable is stressful)<br> ~ “Perceivers” love surprises and prefer not to exert the mental energy of planning everything out<br> Relaxation<br> ~ Environmental<br> ~ What makes an environment relaxing for you?<br> ~ Colors<br> ~ Sights<br> ~ Light level<br> ~ Temperature<br> </p>
