Stress Reduction Mindful Mandalas Eleke Bonsi Carolyn Gillespie
Stress Reduction: Mindful Mandalas Eleke Bonsi, Carolyn Gillespie, Krystal Klag, Olivia Parrott, Jenn Smith Faculty Mentor: Dr. De. Anna Van. Kuren
GOAL: To introduce cost-effective, stress relief and coping skills for the helping profession, specifically in law enforcement OBJECTIVES: 1. Educate law enforcement officers about what mindfulness is 2. Educate law enforcement officers about the effects of prolonged stress 3. Educate law enforcement officers about the research behind coloring mandalas and how it can reduce stress 4. Law enforcement officers will get hands on experience by coloring mandalas for the recommended 10 -15 minutes while incorporating other self-care activities
What is Mindfulness? In essence, it is purposefully paying attention in the present moment, nonjudgmentally. To practice mindfulness, one needs to willfully keep awareness focused on whatever is present, without fixating on any particular part of that experience, or engaging in any secondary processing. ● Awareness ● Non-judgment ● Present moment
Current Mindfulness Activities What do you guys currently do to relieve stress? Pre-presentation coping skill New mindfulness activity to try
What Activities Encompass Mindfulness? Brochure: Mindfulness through the Senses There are many different ways to practice mindfulness that may appeal to you rather than coloring: ● ● Meditation Coloring Listening to instrumental music* Mindful movement *Spotify playlist
What does Mindfulness do? Research shows that practicing mindfulness can provide numerous psychological benefits, including: ● ● Reduces stress Decreases negative affect (e. g. depression, anxiety) Allows for more effective emotion regulation Increases focus Mindfulness: the mind body concept Focus: Mind over Body
Mindfulness and Police Officers Police officers experience an enormous amount of stress due to their job. Unmanaged stress in police officers can result in: ● ● Adverse work outcomes Disruption of family relationships Burnout Mental health problems ● Research has found that practicing mindfulness can reduce these negative outcomes related to stress in police officers.
What is a Mandala ● ● Circular geometric pattern Balancing visual elements, symbolizing unity and harmony A mandala is more than coloring Provides physical and mental rest
Mindfulness using Mandalas Research has shown that coloring mandalas can: ● Alleviate stress and anxiety ● Improve mood ● Cause physiological changes, such as decreasing heart rate. Coloring can be used as mindful movement. While coloring, one must focus on the present moment, nonjudgmentally. You must color for about 15 minutes to reap the benefits of mindfulness.
Organizational Support Organization’s concern led to introduction of cost-effective information and tools. Cost effective research based tool Supplies: Giant mandalas encourage teamwork; personal mandalas; informational brochure; colored pencils/sharpeners.
Response and Updates ● ● ● Police Officers provided information about personal stress and anxiety reduction methods At the end of the presentation Police officers listed new methods they would be willing to implement Current use of materials at the station
References Mantzios, M. & Giannou, K. (2018). When did coloring books become mindful? Exploring the effectiveness of a novel method of mindfulness-guided instructions for coloring books to increase mindfulness and decrease anxiety. Front. Psychol. 9(56). doi: 10. 3389/fpsyg. 2018. 00056 Trombka, M. , Demarzo, M. , Bacas, D. C. , Antonio, S. B. , Cicuto, K. , Salvo, V. , Claudino, F. C. , Ribeiro, L, Christopher, M. , Garcia-Campayo, J. , & Rocha, N. S. (2018). Study protocol of a multicenter randomized controlled trial of mindfulness training to reduce burnout and promote quality of life in police officers: the POLICE study. BMC Psychiatry, 18(1). Yeoman, B. (2017, June 14). Mindful policing: The future of force. Retrieved from https: //www. mindful. org/mindful-policing-the-future-of-force/.
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