Mindfulness in Education Dr Birdie J Bezanson Registered

Mindfulness in Education Dr. Birdie J Bezanson Registered Psychologist AVRSB

Stress

Know Thy Self How do you respond to stress? ? How do your students respond to stress?

Physical Symptoms of Stress �Tight throat / Dry mouth �Sweaty palms �Headache �Fatigue �Nausea �Diarrhea �Indigestion �Aching Muscles �Chest Pains �Fainting �Asthma �Stomachache �Heartburn �Trembling �Change in appetite �More rapid speech �Change in skin / hair �Dizziness �Etc. , etc. !

Emotional Symptoms of Stress �Confusion �Forgetfulness �Fearfulness �Sad/Cry Easily �Negative Self-Image �Tired �Anger/Irritability �Worried �Worthless �Hopeless �Jumpy �Nervous �Numb �Overwhelmed �Panicky �Restless �Suspicious �Etc….

Emotional Signs for Children may Include: �Irritability �Frustration �Sadness �Anger �Panic �Trouble getting along with friends �Disobeying �Confusion �Guilt �Lying �Etc….

Cognitive Symptoms of Stress • • • Constant worrying Racing thoughts Forgetfulness and disorganization Inability to focus Poor judgment Being pessimistic or seeing only the negative side

• • • Behavioural Symptoms of Stress Changes in appetite -- either not eating or eating too much Procrastinating and avoiding responsibilities Increased use of alcohol, drugs, or cigarettes Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing Sleep disruption

Understanding the brain!

Understanding the Adolescent brain? ? Under construction Not their fault but their responsibility

Stress Response Fight / Flight / Freeze

Fight / Flight / Freeze

Center for Investigating Healthy Minds, University of Wisconsin-Madison (2013) “Teachers who practice 'mindfulness' are better able to reduce their own levels of stress and prevent burnout. ”

How do we manage STRESS?

Mindfulness Rock Star Jon Kabat Zinn

Definition Jon Kabat Zinn “Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non judgmentally. "

Definition Dan Harris

Definition Dan Harris https: //www. youtube. com/watch? v=_qo 4 u. Pxh. Uz. U&safe=active

Definition Dan Harris “Mindfulness is the ability to know what’s going on in your head without taking the bait and acting on it. ”

Practice 1 minute of mindfulness Pay attention to you thoughts Simple but not easy

What to expect from practice. . . . https: //www. youtube. com/watch? v=00 Xvnz 7 Lo 5 o&list=PLA 6100 C FE 8 D 74 F 3 F 8

Practice How to begin: Anchors 1) Sound 2) Body 3) Breath

Why? Focus and concentration (necessary especially with the increasing use of technology Increased self awareness (Recognizing emotions) Improved impulse control (Creating Space!) Reduced Stress (Ability to calm down when upset) Empathy (for self and others)

Peter Carroll Head Coach Seattle Seahawks

Michael Jordan

Oprah

Ellen

Exercise Anchors 1) Sound 2) Body 3) Breath

Belly Breathing �

Gratitude Antidote to: Anger Hostility Irritation “What we are today comes from our thoughts from yesterday. ” Unknown

An Attitude of Gratitude

The Practice of Gratitude

But what can I do? ? �Download a app �Gratitude Practice �Loving Kindness Practice �Practice Breathing �Mindful Minutes �Eating �Walking �Sitting �Listening

Apps Chakra Chime *Timer & Journal

Apps Insight Timer, Journal *Timer, Journal & Guided Meditations

Apps � Smiling Mind � Take a Break

Apps http: //app. stopbreathethink. org/

But what can I do? ? �Download a app �Gratitude Practice �Loving Kindness Practice �Practice Breathing �Mindful Minutes �Eating �Walking �Sitting �Listening

Universal Intervention Teaching attention as a skill Compliments SEL programs Self Regulation

Better focus and concentration Increased sense of calm Decreased stress & anxiety Enhanced health Improved impulse control Increased self-awareness Skillful responses to difficult emotions Increased empathy and understanding of others Development of natural conflict resolution skills ~Rick Hanson