Welcome to Session 2 A Mindfulness Approach to Educator Wellness: Developing Acceptance Skills & Strengthen Commitment to Act Session Guide: You are muted and your video is turned off. • Please enter your questions to the host or presenters in the Q&A window only. • Use the Chat to talk with other people in the session and share resources. •
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A A Mi Mindfulnes ess Ap Approac ach to Educator Wel ellnes ess Developing Acceptance Skills & Strengthen Commitment to Act Imad Zaheer, Ph.D. Pediatric School Psychologist Nurturing Environments Institute
How do I teach online? What if I fail? How do I manage my home life and work life while at home?
This is too much work When will we go back to normal? I have take action for justice?
Fo For Humans Just thinking about something can create the same stress response of being chased by a lion. Your body thinks You may be thinking Increase blood flow to legs When will the Increase quarantine heartrate end? Shutting down digestion
ce and Acce cceptance Co Commi mmitme tment Tr Training A way to relate to your own experiences in a more flexible way In order to move towards (take action) the important things in life Practice (ACT Matrix)
5 Senses The world of actions “Outside view”
5 things you 3 things you 1 thing you can see can hear can taste 2 things you 4 things you can smell can touch
5 Senses The world of actions “Outside view” Notice The difference The world of our mind “Inside view” Mind
5 Senses Moving away Moving towards from something, Towards from something, Away Notice The difference getting away getting closer Mind
5 Sense Towards Away Me Noticing Mind
Behaviors you engage in that move Behaviors you engage in that take you 5 Sense you towards your values away from your values . . . . . . Towards Away Me Noticing What do you value? Inside stuff that moves you away from what you value? What is important to you? Thoughts, Feelings, Memories . . . . . . Mind
5 Sense Behaviors you engage in that take you Behaviors you engage in that move away from your values you towards your values Towards Away Me Noticing Inside stuff that moves you away from what you value? What do you value? Thoughts What is important to you? Feelings Memories Mind
5 Sense Behaviors you engage in that take you Behaviors you engage in that move away from your values you towards your values Getting up late Snoozing alarm Towards Away Me Noticing Work Ethic Inside stuff that moves you away from what you value? Thoughts Feelings Responsible Stress Memories Anxiety Mind
5 Sense Getting up on time Finishing important tasks Behaviors you engage in that take you Behaviors you engage in that move Keeping our away from your values you towards your values commitments Towards Away Me Noticing Work Ethic Inside stuff that moves you away from what you value? Thoughts Feelings Responsible Stress Memories Anxiety Mind
s e u l a V s d r a w o t g n i v o M k c u t S
5 Sense Behaviors you engage in that take you Behaviors you engage in that move away from your values you towards your values Go to park with close friends Towards Away Me Noticing Safety & Health Inside stuff that moves you away from what you value? Thoughts Feelings Personal Connection Stress & Anxiety about Memories COVID Mind
5 Sense Setting up online interactions and ways to Behaviors you engage in that take you Behaviors you engage in that move connect away from your values you towards your values Towards Away Me Noticing Safety & Health Inside stuff that moves you away from what you value? Thoughts Feelings Personal Connection Stress Memories Anxiety Mind
5 Sense Behaviors you engage in that take you Behaviors you engage in that move Turning off TV/media away from your values you towards your values Playing video games Keeping busy in other tasks Towards Away Me Noticing Inside stuff that moves you away from what you value? Social Justice Thoughts Sadness, anger, Feelings frustration with racial Memories inequality Mind
5 Sense Protesting Changing rules and structures at universities Behaviors you engage in that take you Behaviors you engage in that move away from your values you towards your values Using position of power to enact change Towards Away Me Noticing Inside stuff that moves you away from what you value? Social Justice Thoughts Sadness, anger, Feelings frustration with racial Memories inequality Mind
Survival Vital Satisfaction/ Self Relief Compassion Content
Finding your balance Satisfaction/ 20 ß à 80 Relief 30 ß à 70 Content 40 ß à 60
Survival Vital Satisfaction/ Psychological Relief Flexibility Content
Set Your Se r Own wn Commitment Away moves to reduce Toward Moves to Increase 1. 1. 2. 2. 3. 3. 4. 4. 5. 5. Thoughts and Emotions Journal How will I remind myself of values? 1. 2. 3. 4. 5.
5 Sense 5. Shift/Commit and 4. Notice any take action towards unhelpful actions you what’s important are engaged in 1. Take a Towards Away deep breath and 3. Compassionately 2. Bring to mind accept what is what you value showing up Mind
ACT For Groups Psychological Safety
5 Sense Group Matrix What can move us towards our shared values as school? What internal Towards Away Us content and Noticing away moves get What do we value us stuck? as a school? Mind
Key difference here is 5 Sense Group Matrix What can move us towards our That we are working towards not shared values as school? just individual psychological flexibility What internal But also towards group Towards Away Us content and psychological safety Noticing How comfortable do I feel in away sharing my thoughts on what’s moves get What do we value keeping us back? us stuck? as a school? Will be use this information to move forward? Mind
Wo Working Towards Nurturing Environments Coercive Nurturing Environments Environments
ACT For Children
Put your mask on first
Away Moves Toward Moves “Spleens” “PAX” What are some What do you like? icky things that What do you show up? want? What’s fun? Monsters? Who do you like?
Psychological Inflexibility Psychological Flexibility
CLASSROOM 5 Sense EXPECTATIONS Specific positively stated rules AND RULES “Use a quiet raised hand” Towards Away Me Noticing What do we value as a class? How should we treat one another? Mind
5 Sense Today we will focus on away Today we will focus on moves toward moves Unwanted behaviors Specific Goals Today we will practice Yucky behavior Strategies to help us mindfulness ”spleens” Self-monitoring “What is showing up Towards Away Me inside right now” Noticing Today we will talk about emotions, Today we will focus on values Afterwards- be mindful thoughts and feelings - Value sorts (cards with values on it of your actions Give me an example of a feeling and have them rank it) “away” or “toward” When do you feel that? - Values and goals What are some thoughts you have - Values board game with that? Mind
5 Sense Experience PERSPECTIVE TAKING Outside View Outside View Valued Action/ Behaviors trying Life Domains to change Away Toward Noticing Inside View Inside View Thoughts/ Feelings
Social Matrix Me John I stared at my friend Told me to stop staring, walked away Outside View “I want to get my friend’s “I don’t feel comfortable attention” when people stare at me” Inside View <Bored> <Lonely> <Anxiety>
Situation Self Monitoring? Away versus Towards Moves Towards___ Away___ 40% 60% IIII IIII I Thoughts/Emotions Journal My Values I got angry Friendship I was scared Being generous
Qu Questions, Thoughts, Ideas or Co Comments
Ad Additional Resources ACT Matrix Cards: https://contextpsy.configio.com/pd/19/matrix-cards MATRIX CARDS C A T C H & R E L E A S E 28 C A T C H & R E L E A S E MATRIX CARDS With Catch & Release fishing, fish have learned a new trick: don't struggle so much when hooked, and you're soon back to swimming. Do I struggle more or less when I get hooked? Do I notice a difference? What hooks could I struggle less with this coming week?
Ad Additional Resources Full book with ideas for stress management & exercises https://www.amazon.com/Stress- Management-Teachers-Proactive- Intervention/dp/1462517986/ref=sr_1 _2?dchild=1&keywords=teacher+stress &qid=1597277510&sr=8-2
Be kinder to yourself. And then let your kindness flood the world. -Pema Chodron
Imad Zaheer imadzaheer@gmail.com
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