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Anthony Quintiliani, Ph.D, LADC

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July 25, 2016 By Admin

Helping Professions and Emotional Balance

Helping Professions and Emotional Balance

Helping professions must practice to achieve emotional balance.  Working conditions for the helping professions have become more and more difficult over time, especially with the advent of so called “helpful technologies” and ever-increasing governmental/funding requirements for documentation.  When I started in the (behavioral mindful-happiness-emotional -balancehealth) field of clinical psychology and addictions in 1985, the entire medical record was a total of 6 pages.  The assessment report, treatment plan, progress notes, releases, communications, and termination report were added as expected.  The for-profit attack on health care has only made matters worse.  And even large non-profits with $1,000,000 plus CEOs and CFOs, again, cut into salary and benefits for staff as well as placed additional pressure to produce, produce, produce and produce. The very organizations dedicated to helping people with serious medical and psychological needs have, themselves, become little more than stress-mills – burning out otherwise dedicated and professional personnel. Staff dissatisfaction and rampant staff turnover have added yet more stress to the “helping environments.”  The preponderance of novice inexperienced counselors fresh out of graduate school adds more stress. For an eye-opener, examine closely how some emergency rooms and in-patient psychiatric facilities deal with seriously mentally ill consumers.  Restraints, restraints, restraints appears to be the treatment of choice, or perhaps the treatment that can be delivered by tired, frustrated, perhaps burned out staff.  It appears in the age of technological advances and concerns about money in health care (even

Medicaid will shift to values-based reimbursement), have resulted in a work environment NOT AT ALL conducive to good mental health.  Personally, I am in favor of outcomes-based reimbursement so long as the designated outcomes are set by informed, experienced clinicians and NOT some government bureaucrat who may never have had professional experience sitting with a client or patient. In such a hostile environment, even clinical supervision (if existing) has become a review of utilization and case audit discrepancies rather than helpful clinical  inputs and emotional maintenance activities.  So, what is the helper who remains in such an environment to do?  The American Psychological Association has presented some sound advice on this matter.  Under the heading of “Research-based strategies for better balance” here is what the association recommends for helper self-care.

  1. Practice Mindfulness on a Regular Basis – Even the most critical meta-analyses have documented beneficial effects of mindfulness, meditation, and yoga on stress, anxiety, depression, physical pain, and emotion regulation (i.e., addictions). Some support exists for improved sleep quality and even greater happiness. Check in with yourself during the day and take a  brief mindfulness break with or without your client/patient. Practice regularly on your own for the best results. Some studies have documented that regular mindfulness practices improved executive brain functioning, reduce limbic power, and buffers stress reactivity.
  2. Reframe, reframe, reframe – What are the pay-offs from your work?  Pay more attention to positive in the workplace than to negatives. Even neutral (or even better, positive) reappraisal may be helpful. It is a good idea to take a brief mental break to note what good things have happened at work. What is your emotional status at the time of the check-in?
  3. Seek support from positive psychology – Strive to be in charge of you emotions. Positive emotional experiences support resilience, self-esteem, satisfaction and even gratitude. Practice simple gratitude (another mindfulness tool) about what you do have rather than what you want.
  4. Use social and emotional support – Connect emotionally with your colleagues, and use the time for mutual support rather than moaning and groaning about “how bad” things are at work. Remember in eye-to-eye/face-to-face communications your mirror neurons are always “on;” so be aware of the impact your facial, behavioral and verbal emotions have on co-workers.  Keep it positive and supportive!
  5. Use supervision well – If you have acceptable supervisions at work, be aware that the pressure on supervisory staff is even more serious. An effective supervisor should know more than you know, and a good supervisors should be able to support you keeping things in balance. If you do not have adequate supervision at work, consider purchasing better supervision on your own – even if it is once a month it can be helpful.
  6. Move your body and get outside if possible – Mindful movement is an under-utilized mindfulness ractice in health care settings. Yoga stretches, exercise, qi gong, and tai chi movements can be very helpful in transforming your negative energy into positive energy. If possible enjoy nature as much as possible WHERE you work. Get some fresh air and sunlight into your body.
  7. Use more self-compassion – Self-compassion is another under-utilized mindfulness practice in health care systems. Life is made up of suffering, joy/happiness, and neutrality/boredom. When you suffer, practice self-compassion; when you are happy, practice gratitude; and, when you are bored, wait for impermanence to change everything. Then start allover again.  Self-compassion will assist you in showing compassion for the suffering people you are helping, rather than viewing them as part of your work problem. This is simply projection at it’s worst.
  8. Practice spirituality or religion – If you are involved deeply here, these practices may be highly effective in helping you cope better with work and other demands, and be more fulfilled in life.
  9. Lastly, reflect on personal meaning – Reflect on your personal meaning in life and how work makes up part of that aspect of yourself. The rewards you obtain from helping others may be greater than you think, so long as you are not totally stressed out doing it. Take time to be with your personal meaningfulness.

Refer to Weir, K. (July/August, 2016). Monitor on Psychology.Washington, DC: The American Psychological Association, 42-46.  Go to this blog (Mindfulhappiness.org) to review other posts on self-care, self-compassion, etc. Note: Some items noted here come from my blog not the APA article.

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By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness  

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December 30, 2015 By Admin

About Being in the Present Moment

The Meaning of the Present Moment in Mindfulness & Meditation

Many mindfulness and meditation experts have commented on the meaning of the present moment.  Below I have noted some of the ideas presented by Eckhart Tolle.  In some cases I have added my own interpretations.

MindfulHappiness_WhatisMindfulness-meditating-by-waterWhat is the Present Moment?  What is the experience about?  Here are some ideas to consider. The present moment is:

  1. Being in the here now, when it is happening;
  2. Resting in the consciousness of mind-awareness;
  3. Realization of a deeper, more clear moment-to-moment experience;
  4. Being with your personal essential self – your original nature;
  5. Feeling one with the unified consciousness of all things;
  6. Knowing your life in NOW and NOT in the past or in the future;
  7. When you cannot live present-mindedly, you crave what you had in the past or hope for in the future;
  8. Remaining present-minded implies you can deal better with your experiences without past/future desires;
  9. As attention and concentration in the present strengthens, you realize nothing is missing;
  10. Practice finding inner peace in the spaces and silences between your breaths and between your thoughts;
  11. Radically accept the vibrations of the present experience so your brain-mind-heart-body-spirit calms;
  12. Find the present by finding the observer who is the present moment – the perceiver-you is present;
  13. Use your higher self to remain present without evaluation – no matter what is happening now;
  14. Breathe slowly and deeply to discover the center of experience here now; and,
  15. Use the present as a guide, helping you to reduce desire for past ideals and future expectations.

For more information refer to Tolle, E. (2007). The Art of Presence. Boulder, CO: Sounds True [CDs]. Also visit www.eckharttolle.com

By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness  

CLICK HERE  or any image below to Order 

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December 20, 2015 By Admin

Happiness Path According to The 14th Dalai Lama

Happiness Path  – The 14th Dalai Lama

His Holiness The 14th Dalai Lama has suggested, among many other important things, that MINDFUL-HAPPINESShumans may experience true inner happiness by regular practice on the path to enlightenment. In his 2012 book, From Here to Enlightenment, he noted that personal happiness may be attained via specific behaviors and ways of being.  Here is list for you to consider.

  1. Work at having a sound mind. Psychological health includes moderation in thoughts and overcoming afflictions. Mind-soundness and health allow us to experience the feelings of joy. Thus we feel happier.
  2. Practice being within a mental reality that is relatively free from suffering.  Suffering (like neutrality and happiness) are norms of human nature.  Using wisdom to reduce your suffering opens mind-doors to the experiences and feelings of joy.  It is all about your personal emotions.
  3. Realizing that long-term, natural happiness is supported by ongoing life experience with brief moments of joy and happiness. Happiness is an inside deal.  It is all about how we react to the realities of the moment.
  4. Practice greater acceptance and gratitude. Practice greater mental recognition of improved life satisfaction.  Avoid traps of general dissatisfaction made stronger by  by attachment, desire, clinging, and craving.
  5. Practice stronger and stronger self-compassion. This is a required foundation for compassionate actions on behalf of others.
  6. Practice greater and greater compassion for others, including thoughts, works, and actions. 
  7. Allowing the gentle expansion of wisdom and skilled awareness through the regular practices of meditation and compassion. Wisdom and inner peace make space for joy.
  8. Learning how to use your wisdom-mind to improve regulation of self-discipline in the actions of brain, mind, heart, body, and emotions – all in the present moment of experience.
  9. Learning how to let go of personal stuckness in the past and fearful apprehension of the future.  Complete engagement in the present moment is the way.
  10. Recognition that whatever is, is! Turning into the presence of suffering, neutrality, joy, and happiness.
  11. Practice holding appreciation for your personal life, regardless of the level and intensity of suffering you may experience.
  12. Lastly, but most important, participate fully in regular, daily practice of mindfulness, compassion, and meditation.

For more information refer to Dalai Lama  (2012). From Here to Enlightenment... BostonL Snow Lion, pp. 39-48.

By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness  

CLICK HERE  or any image below to Order 

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April 12, 2015 By Admin

Mindfulness Training

Mindfulness-Based Emotion Regulation

mindful-happiness_emotional-balance

The following emotional regulation practices (also called emotional balance skills) have been supported by over 2500 years of mindfulness training and current psychological research on human emotions.  These practices/skills are to be practiced before they are needed, and directly applied when they are needed.  Here is the list.

1) Practice noticing and expanding the gap (time/space/energy) between internal emotional impulse and external behavioral activation.

2) Focus on calm, slow, deep breathing when overly aroused emotionally.

3) Be mindfully aware of what (people, places, things, memories, etc.) causes your emotional dysregulation, and experiment with ways to alter your reactions to such triggers.  Note that these conditions are impermanent – they arise and that fall away.

4) Maintain a personal journal about regrettable emotional reactions and behaviors.  When things improve, also write about that in the journal.

5) In the vipassana tradition, work on recognizing (acute awareness) the initial arising of an emotional reactions in your body (sensations), and experiment with ways to alter or stop the parade of madness.

6) Use compassion to become aware of the other person’s increasing emotional suffering, and act accordingly to reduce it.

7) Use the proprioception of facial nerves to alter emotion in your brain by smiling at fear and anger in you.  If the fear is something serious, do what you need to protect yourself.

8) Practice interception skills by becoming more and more aware of sensations in your body that signal emotional reactivity and dysregulation. Take advantage of this early warning system to change your reaction to a more productive response.

9) When you fail to control emotional reactions, do your best to shorten the behavior and verbal activation period.  Apologize quickly and sincerely.

10) Understand the cognitive-behavioral model so you can use such information to improve the moment and your reaction.

11) Practice labelling your emotional content via thoughts, words and actions so you may be able to extend cognitive (pre-frontal) control over reactivity.

12) Increase your desire to be free from emotional suffering, which anger and other afflictive emotions simply increase.

13) Read about the Four Noble Truths, and practice daily meditation, yoga, or exercise to be in touch with your brain, mind, and body.

14) Do not willingly invite anger or emotional reactivity into your human space.  Find a more productive alternative to practice.

15) Do the 4-Ds: drink water, distract, do something different, and delay your response (thoughts, words, actions).

16) Investigate themes in your emotional reactivity.  Isolate the BIG ones, and get help to transform them and your reactions.

17) When experiencing afflictive emotional states, practice opposite action (DBT skill). Try your best to do something in the opposite direction.

18) When feeling emotionally hurt or angry, do your best to LET GO of your hurt ego and self-cherishing and apply a practice or skill immediately.

19) When feeling sorry for yourself or angry about something that is impermanent, practice gratitude review. Thinks of things you have gratitude about.  Really concentrate on them.

20) Follow the wise advice of Thich Nhat Hanh, Chogyam Trungpa, and Pema Chodron by holding your anger as if it was a newborn baby.  Since it is part of your experience, allow your mind to transform it into something that needs to be taken care of with loving kindness and unconditional love.  Know you are suffering!  Be kind to yourself and your emotional reaction.  Do not act on it.

21) Practice loving kindness meditation for yourself and others on a regular basis.

22) If you are very skilled, practice smiling at your fears and inhaling the pain and suffering from others as you exhale your own loving kindness to others.

For more information refer to The 14th Dalai Lama (Tenzin Gyatso) and Ekman, P. (2008). Emotional Awareness: Overcoming the Obstacles to Psychological Balance and Compassion. New York: MacMillan Audio Books, CD 6.  See also Chodron, P. (2010). Smile at Fear: A Retreat with Pema Chodron. Boston: Shambhala Audio, CDs.

By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness

CLICK HERE to Order!

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Filed Under: Breathing, Featured, MIndfulness, MIndfulness Activities, Training Tagged With: DR ANTHONY QUINTILIANI, EMOTIONAL BALANCE, EMOTIONAL REGULATION, MINDFUL HAPPINESS, MINDFULNESS TRAINING

March 30, 2015 By Admin

How to Improve Mindfulness Skills

Tips for Improving Your Mindfulness Practices

The following practices may improve your mindfulness skills.  It all depends – it all depends on whether or not you will do regular, daily practices.  If you desire to improve your mindfulness skills, consider following the tips noted below.  Most of the practices below involve sitting meditation.  Likewise, regular practice of these suggested skills may produce brain plasticity, which makes them easier and easier to do over time.  Enjoy!

MindfulHappiness

1) Sit in meditation for five to ten minutes and simply notice the condition of your mind.  It is calm and quiet? Is it active and emotional?  Does if go back to the past over and over again?  Does it zoom into the future?  See how long you can stay in the present moment just observing the quality of your mind state.

2) Spend longer and longer sessions practicing paying and holding attention on one thing.  See how easy or difficult this is for your mind to do.  Remember you are in charge of your mind; you do, however, have to take that responsibility and act on it.  Use your executive mind to guide the quality of your mind states. For example, just pay attention to a neutral object.  Then shift to a negative or unhappy topic or memory. Last, shift attention and control to a positive, happy topic of memory.  See how long you can focus attention and return it.  See what emotional conditions arise from the causes of neutral, suffering and happy objects or memories.  The goal is to build attentional power – to be able to pay attention for longer periods of time.  Whenever your attention wonders off, gently bring it back to the focus of attention you selected.  Do not evaluate your practice. As you improve your attentional capacities, you may notice that your emotional tolerance for negative experiences and memories expands. Radical acceptance is a process.

3) When you are practicing mindful meditation, use your senses more.  Move among the senses from one to another. Remember that in most mindfulness traditions, the mind objects – your mental content and thoughts – may also be considered as a sixth sense.  Notice differences in the quality of your awareness as you move from one sense object to another. Notice what sensory channel is easier or more difficult to use.

4) Practice often with your breath as the focus of attention.  Many variations of breath meditation have been presented on this site.  Pick one you do well, and practice it for longer periods of time.  Pick one you have problems with, and also practice for longer periods of time.  I recommend you look up and practice diaphragmatic, square, and three-part breathing.

5) Practice mindfulness by first paying attention to the open field of awareness around you.  No evaluations, just attention in the present moment to whatever you encounter in your experience and its environment.  Then shift to a more single-pointed focus of attention.  Do this for a while; eventually you may enter into concentration meditation.  Concentration meditation is beyond mindfulness; it deepens in attention and intensity, but still requires mindfulness to get started.

6) Do a body scan as your meditation, and pay very close attention to the aspect of neuroception (also called interoception). What does it feel like to pay attention to  moving awareness on and in the body, up and down the body?  This is great practice for improving mindfulness skills as well as achieving a relaxed state.  If you do this practice for a long period, you may need a blanket to remain warm.  You may become so relaxed that your entire mind-body system slows way, way down.

7) Radical acceptance practice is another way to improve mindfulness capacities.  Just sit and see what happens.  Do not try to control anything. If/when something unpleasant arises, just sit with it in radical acceptance.  This sit with what is real in the moment.  Just be with it.  Notice!

8) Compassion practice as part of mindfulness training can be very helpful.  Sit in meditation and do loving kindness.  Instructions for loving kindness (if needed) can be found on the site map on topics.  As you practice loving kindness, do your best to spend longer times doing it.  Notice the flow of gentle/kind energy.  Think loving kindness in your words. Feel loving kindness in your heart-mind. Experience loving kindness in equanimity – if you can reach it.

I hope all these wonderful practice help you to become more proficient in your mindfulness and meditation practices.  Practice does make almost perfect!

For more information refer to Gilbert, P. and Choden (2014). Mindful Compassion: How the Science of Compassion Can Help You…Oakland, CA: New Harbinger Publications, pp. 158-276.  See also Germer, C. (2009). The Mindful Path to Self-Compassion…New York: Guilford Press, pp. 129-192, 254-267.

By Anthony R. Quintiliani, PhD., LADC

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

Author of Mindful Happiness

CLICK HERE to Order!

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Filed Under: Activities, Featured, Meditation, MIndfulness, MIndfulness Activities, Training Tagged With: DR ANTHONY QUINTILIANI, MINDFULNESS PRACTICE, MINDFULNESS TRAINING

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