Mindful Happiness

Anthony Quintiliani, Ph.D, LADC

  • Home
  • Dr. Anthony Quintiliani
    • About
  • Mindful Happiness
  • Mindful Expressions Meditation CD
  • Contact

November 24, 2019 By Admin

Stress in America – 2019

Stress in America – 2019

Every year the American Psychological Association ( November, 2019) conducts an extensive survey to determine the levels of stress in America. The data below does NOT include children; therefore, the already high numbers would be much higher. Here are some highlights. Stress levels are quite high but stable. Increased concerns about the health status of Millennials and GenZ are noted.

71% of Americans are stressed about mass shooting in this country. This number is up from 62% in 2018. 75% of GenZ are stressed about this, while 62% of adults are.

74% of GenZ are stressed about work issues and 82% about money problems, while 64% of adults are.

69% are stressed about health care issues (insurance coverage, costs, etc.). 38% are stressed about the costs of health care. 75% of GenZ are stressed about health care issue.

62% of Americans are stressed about the last Presidential election and politics in general. This number was 53% in 2018.

62% of GenZ are stressed about suicides, while 44% of adults are.

64% of Americans are stressed about discrimination (especially LGBT issues).

60% of Americans are stressed about terrorism. The number is 2018 was 55%.

56% of Americans are stressed about climate change and global warming. In 2018 the number was 51%.

54% of Americans are stressed about news coverage and social media.

45% of Americans are stressed about sexual harassment. This number was 39% in 2018. For GenZ it is 53%.

Feeling that their personal mental health is good: 74% older Americans, 79% of Boomers, 56% of Millennials, 51% of GenX, and 45% of GenZ.

62% of Republicans feel America is on the right track. Only 25% of Democrats feel this way.

WebMD data (September, 2019) adds to this disturbing picture of stress in America.

68% of Americans feel burned out and fatigued.

48% feel burned out and depressed.

65% have job-related anxiety, while 53% have job-related anger.

55% of Americans feel stressed as a norm. This number is the highest in the entire world.

33% of children suffer from anxiety disorders.

Anthony R. Quintiliani, PhD., LADC  

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton SanghaChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon

Filed Under: Anxiety, Featured, Stress, Stress, Stress Reduction Tagged With: ANTHONY QUINTILIANI, MINDFUL HAPPINESS, MINDFULNESS, STRESS, STRESS IN AMERICA

May 12, 2018 By Admin

Vipassana for Depression, Anxiety, Trauma, and Addictions

Vipassana for Depression, Anxiety, Trauma, and Addictions

The integration of Vipassana meditation with various forms of therapy has for many years been a standard of treatment worldwide and in Vermont, especially when impulse control and emotion regulations issues are included.  Buddhist Psychology offers clear explanations why this intervention may be helpful for so many suffering people. The four most common clinical conditions of depression, anxiety, trauma, and addictions are strongly and positively influenced by regular practice of this form of meditation. Below I have noted in a very basic manner how Vipassana’s effects may be explained via Buddhist Psychology and the dharma.

  1. Impermanence is a focal aspect of Buddhist Psychology, meditation practice, and dharma. This constant of change may be explained best as the rising and falling of all humanly perceived phenomena. Although arising and falling away in conscious awareness include all phenomena, some clarity is needed regarding use of it in clinical practice. Sense impressions, mental events, sensations/feelings/emotions, impulsive behavior, and compulsive cognitions all relate to the clinical conditions noted here. Therefore, any intervention that brings important insight may be useful.
  2. Humans suffer from habitual behaviors and reactions. It is best recognized in attachment to positive  sense objects or experiences and aversion to negative ones. Sensory impressions and mental events about them lead to active roles on the hedonic treadmill. When we use sensory information and experience awareness of something that we evaluate as pleasant, neutral, or unpleasant we behave according to samsara – we crave for more or desire aversion from such phenomena.  We may not at all realize that our attachment/desire to continue the pleasant – as well as the aversion to continue the unpleasant – is our major cause of unhappiness, pain, and suffering.  Likewise the lack off this awareness or insight has the same unpleasant effects – we suffer. We become stuck wanting  what we want but cannot always get, and hoping to avoid unpleasant experiences that may be unavoidable in human life. We tell ourselves only if I had…then I would be happy. General dissatisfaction, unfortunate as it is, is the human norm.
  3. The information and processes noted above do NOT include a separate, long-lasting, independently arising entity called the Self. We do need to recognize that I am NOT my depression, anxiety, trauma, or addictions. I am simply aware or conscious of the fact that “I” am experiencing or feeling depression, anxiety, trauma, or addictions. It is only in more advanced Buddhist practices that we work seriously on the “no-self” reality. There are significant consequences in over-identification with either pleasant or painful experiences.  Believing that it is “my self” that is trapped disempowers us in many important ways.  The Four Noble Truths and The Eight Fold Path can help us.
  4. In very unique ways Vipassana meditation can help us in all of the above.  Here are some skills recommended by S. N. Goenka (now deceased).  First, anchoring the breath by paying attention to the upper lip and the nostrils as you breathe in and out. In anapana sati we simply pay undivided attention to the feelings/sensations as we breathe in and out. Moment-to-moment bare attention is practiced for at least 30 minutes.  To be successful, you must practice letting go of thoughts, emotions, and memories of past suffering.  When they arise simply note that it/they have come up, and pay no attention to it/them – hold a non-evlautaive stance and stay with your breath. It will require significant practice before you can do this well.  Awareness may then be expanded to the throat and chest areas – just feeling sensations of awareness  as you breathe in and out. Second move into about 30 minutes of loving kindness meditation. Third, complete a body scan with attention only from head to toes and back again for about 30 minutes. Just pay attention to the awareness of sensations and feelings as you are guided slowly down and up the body. When distractions come, simply return attention back to the part of your body you are working with now.
  5. Vipassana (Pali for “seeing things as they actually are”) allows us to learn all there is to know in items 1-3 above, and how to benefit significantly from such understandings. Long-term Vipassana practice may eventually bring you to a more stable self-existence, fully focused on your state of meditative awareness without strong reactivity in life. At some point you will become aware of interoception, the ability to feel sensations in your body before they bloom into emotions and behaviors. In the clinical conditions noted, such a skills can be live-saving.

For more information refer to Follette, V. M. and Briere, J. et.al. (2015). Mindfulness-Oriented Interventions for Trauma…New York: Guilford Press, pp. 273-283, 329-342. See also Ariele and Manahemi (1997). Doing Time, Doing Vipassana (Film); and, www.prisondhamma.org.

Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton SanghaChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!

Filed Under: Addiction, Anxiety, Buddhism, Depression, Featured, Meditation, Mindful Awareness, Trauma, Vipassana Meditation Tagged With: ADDICTIONS, ANXIETY, DEPRESSION, TRAUMA, VIPASSANA

March 27, 2017 By Admin

Intervention Skills to Calm Your Anxiety

Intervention Skills to Calm Your Anxiety

It is estimated that approximately 40,000,000 American suffer from an anxiety disorders, especially generalize anxiety and panic disorder. Sometimes general “talk therapy” fails to help improve your condition; you may need cognitive-behavioral therapy with research-based mindfulness skills or dialectical behavior therapy.  CBT, MBSR, ACT and DBT are the evidence-based, recommended therapies here. Generally psychodynamic therapies

take way too long to bring about positive effects; meanwhile YOUR suffering continues. I have listed below several action-based skills  (cognitive and behavioral activation techniques) that might be helpful to you.  You will need to practice these approaches – no quick fixes. Some people also benefit from carefully prescribed and monitored medications.  Although the biological interventions is often the first effort in primary care and psychiatry, I suggest you may be better off with trying psychological skills-based interventions first. No negative side-effects.

  1. Mindfulness of the Present Moment is very important. Anxiety is often future-oriented, and depression is sometimes past-oriented. When you feel anxiety coming on, stop and place your complete awareness (intention and attention) into the present moment of the experience.  Allow it; observe it: and, activate skills like calm breathing to reduce the suffering effects.
  2. In more serious suffering, for example panic attacks, you may apply the skills noted in #1 above AND remain highly cognitive. Although it feels like you could die, you will not. In fact you may want to reframe what is happening right now. You are experiencing very strong fight-or-fight reactions in your body and mind. Remain focused on it, and recognize strongly that the F-F reaction is actually in place to keep you alive and functioning. Ground yourself, breathe calmly, and re-focus attention on your capacity to limit the attack and/or shorten its duration.
  3. Get back into cognitive mode by re-cecking your anxious thoughts about some up-coming situation.  Be in charge, cognitively. Do your best to change the valance of your thoughts from negative to neutral or positive. Work to convince yourself that “I can do this!”
  4. Learn and use various relaxation-oriented breathing techniques common in mindfulness, meditation, and yoga.  Deep calm breathing, slightly extending the exhalation, and using imagination to feel the calming breath moving through you – nose, chest, lungs, stomach. If you suffer from untreated or poorly-treated trauma, or if you have some type of polyvagal system malfunction, deep calm breathing may actually make you more anxious.  Sometimes clinicians suggest that you breathe into and out of a paper bag. See if that works for you.
  5. When your body and limbic brain area are on “out-of-control mode, try the 3-3-3 process. Go to your sense and name three things YOU see and hear; then simply name and make attentional contact with three neutral parts of your body. This should ground you.
  6. Do something different! Complete some simple task to get your mind off of the anxiety-provoking conditions and body feelings. Behavioral activation can be helpful here.
  7. As ancient mindfulness texts suggested, change your body posture. Stand up, walk around, sit down, lay down – skip if you want to. Once your body takes over in a task, your anxiety may diminish.
  8. Do not self-medicate your anxiety with alcohol or other depressant drugs, food, sexual behavior, or isolation.  Eat less sugars of all types, and reduce all caffeine intake.
  9. Socialize if you are able to do so. This can be especially helpful if you are with people who care about you.
  10. Humor may help. Smiling and laughing causes brain-based changes that may curb your anxiety (and depression).
  11. If not doing so now, seriously consider regular (daily if possible) practice of meditation, yoga, tai chi or qi gong. For many people, these practices reduce anxiety.
  12. If you are in psychological or medical treatment, but it is not working – get a second opinion or change your provider to someone more expert in anxiety disorders.

For more information refer to Quintiliani, A. R. (2014). Mindful Happiness…Shelburne, VT: Vermont Voices Press. You may want to refer to Chansky, T. E. (2012). Freeing Yourself From Anxiety…Cambridge, MA: Life Long- Perseus Books. See also Hughes, L. (March 8, 2017). How to Stop Feeling Anxious Right Now. WebMD.

Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, VermontChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!

Filed Under: Anxiety, Featured, Psychodynamic Tagged With: ANXIETY, MINDFUL HAPPINESS, MINDFULNESS, THERAPY.

Twitter

Mindful Happiness -Currently in Production

Mindful Happiness Posts

The Lotus Sutra and Meditatin Practice The Lotus Sutra is one of the most important and sacred of Buddhist sutras. It is often considered a summary of The Buddha’s teaching, presented many years after he began to teach and share his experiences. The version considered here is the Kumarajiva translation,  as translated by B. Watson; it […]

Practice:  Mindful Actions to Improve YOUR Self-Esteem Improving Your Awareness with Practice Remain mindfully aware of the content and meta-cognition regarding the “speaking” of your inner, self-conscious critic.  Note what trends appear in the conversation. Remain mindfully aware of the reactions your mind and body experience regarding the activity of your inner self-critic in dealing […]

Three Meditation Practices to Further Your Expansion Based on the ongoing “bad news” about various domestic and world events, and the knowledge that people DO NEED more compassion and self-compassion in their hectic and challenging lives, I am writing three brief meditation practices on different aspects on compassion-wisdom as noted on my site.  Hopefully, these […]

Attitudes of Gratitude Thoughts and Applications M. J. Ryan presents some interesting practices in the book, Attitudes of Gratitude (1999).  Here are some ideas. Hope you will practice some of them soon. As The 14th Dalai Lama and Thich Nhat Hanh suggest, we should always appreciate the preciousness and miracle of human life – our own life no matter what […]

So Many Ways to Self-Medicate –  It Just Brings More Suffering Very often poor child-parent (child-caretaker) object relations, attachment with care takers, and attunement by care takers negatively impact young children early in their lives.  The well-documented scientific fact that environmental conditions play a more important role in gene-expression than pure genetics implies clearly that […]

Psychoanalytic Gems – Even More D. W. Winnicott has made significant clinical contributions to both building therapeutic alliance and maintaining a positive, helpful focus in psychotherapy. Below I have noted various approaches to use in your therapy.  Use of these “gems” requires considerable knowledge and skill by the therapist.  Here is the list: Respect the […]

Vipassana Meditation – Emptiness One of the great insights from regular, long-term vipassana practice is the experience of emptiness. The actual knowing of it by the experience of it. This is not your typical conceptual emptiness of the West; it is not total void, negative beings, or nihilistic pit, or suffering in endlessness.  It is […]

“Ignorance” of Requirements Could End Your Clinical Career Recently various insurance, Medicaid, and Medicare fraud cases have been in the national headlines. Although these fraud cases grab headlines, the truth is that many clinically licensed helpers still do not understand clinical/legal documentation requirements.  In Buddhism, “ignorance” gets in our way; we never approach true liberation […]

Deepak Chopra Ideas on “The Future of God” – Part 1 Deepak Chopra’s new book, The Future of God… (2014) presents some very challenging perspective on spirituality, atheism, and formal religion.  Here I will simply present some paraphrased details and my own ideas on these topics. Basic Foundations Human beings have special talents for searching […]

Meditations and Mantra: Try Them Out in Your Practice There are many forms of meditation.  In most cases, the common meditation forms fall into one of two categories: Mindfulness and Insight.  There are also demanding concentration meditations, chakra meditations, and mantra meditations. Here we’ll deal only with the two forms noted above and the use […]

Wind Ridge Press NEW Publication! Author Anthony Quintiliani, a licensed psychologist with more than 35 years professional clinical experience, casts a wide net into the personal, clinical, and societal causes of prolonged human suffering and unhappiness in his book Mindful Happiness. The book’s guided interventions are aimed at helping to relieve depression, anxiety, traumatic reactivity, and […]

Insights – Vipassana Mediation There will be future, more advanced vipassana meditations posted on the site. For now, however, we will end this series with a final post about the insights often experienced via vipassana meditation. We learn via experience about impermanence, suffering and its causes, no-self, emptiness and many other things – or, perhaps, […]

  My blog site mindfulhappiness.org has many posts on meditation, Buddhism, education, clinical practices and self-activated emotional health practices.  Perhaps you may wish to initiate a Reflective Journal practice after you do practices presented on the site.  There are many  benefits from maintaining a written journal about personal experiences and practices.  Not only does a […]

The Holy Year of Mercy Like the Fourteenth Dalai Lama of Tibet, Pope Francis in The Church of Rome, is sharing his opinion on compassion and mercy in life.  Although Pope Francis distinguishes compassion (a human action) from mercy (a divine action), the two positive conditions are quite similar in values, attitudes, and behaviors.  Pope […]

In The Dhammapada the Buddha includes an important section on the topic of happiness.  How to be happy in a life of changing joy, suffering, and neutrality? How to be happy in a world of attachment/craving for desired pleasures and avoidance of all suffering?  Attachment, impermanence and unhelpful experiences – all cause suffering.  It is quite […]

Meditation Process in Chan Buddhism Chan Master Changlu’s The Deportmant for Sitting Meditation  (12th century China) is a clear and helpful set of instruction. 1) It begins with the making of a personal vow for great compassion, personal liberation, and samadhi – all for the purpose of delivering sentient beings from their suffering and to their […]

Mindful Movement as Part of Practice Mindful movement is an accepted part of regular practice. Such practices as walking meditation, more vigorous yoga asanas, qi gong, and tail chi are all part of this respected mindfulness tradition. Here I will introduce you to a very simple pre-meditation movement sequence.  Hope you practice it very soon. […]

Improving Your Self-Esteem – An Action Contemplation The UCLA Higher Education Research Institute’s surveys and V. Mamgain’s ideas about neoclassical economics of happiness help provide a means to deconstruct improved learning in higher education and also personal happiness in the process. According to the UCLA research surveys, higher education students want more spirituality and personal […]

Winnicott’s Ideas – Best Possible Clinical Alliance To develop and maintain a strong clinical alliance it is best to follow some of the well-known clinical advice on this topic.  Rogers, Kohut, Winnicott and many others have suggested just how to do so.  Here are some general clinical recommendations for enhancing the clinical alliance. Develop authentic […]

Cognitive Defusion in Mindfulness Psychotherapy A well-meaning therapist might ask: What is cognitive defusion. Well this practice, as used in Acceptance and Commitment Therapy, is beyond cognitive restructuring of cognitive distortions and automatic negative thoughts ( I call “Red Ants”). The practice concretely de-literalizes the personal truth and meaning of unhelpful, repetitive thoughts and words. […]

Mindful Happiness Tags

MBSR VERMONT BUDDHISM ACTIVITIES MINDFULNESS ACTIVITY ADDICTION CLINICAL SUPERVISION CONSCIOUSNESS VIPASSANA MEDITATION ELEANOR R LIEBMAN CENTER DR ANTHONY QUINTILIANI JOURNALING HAPPINESS ANTHONY QUINTILIANI COVID-19 PSYCHOTHERAPY MEDITATION PRACTICE MINDFUL WISE MIND SELF MEDICATION MINDFUL TRAINING WALKING MEDITATION PRACTICE SELF EMPTINESS PRACTICES THICH NHAT HANH TRAINING BRAIN MINDFULNESS TRAINING THERAPY. COMPASSION MEDITATION SELF ESTEEM SELF CARE TRAUMA BREATHING ENLIGHTENMENT MINDFUL HAPPINESS SELF COMPASSION SUFFERING EXERCISES VIPASSANA MINDFUL MEDITATION

Mindful Categories

Mindful Happiness Pages

  • About
  • Contact
  • Dr. Anthony Quintiliani
  • Mindful Expressions Meditation CD
  • Mindful Happiness
  • Site Map

Copyright © 2023 · Mindful Happiness