MindfulnessSeptember 30, 2020 2020-09-30 11:08
Back to self-care
BENEFITS OF MINDFULNESS – Based on Research
Mindfulness Benefits for Healthcare Workers – decreased turnover and burnout
- A., Burgess, C., Dean, S., Koutsopoulou, G. Z., & Hugh-Jones, S. (2017). How effective are mindfulness‐based interventions for reducing stress among healthcare professionals? A systematic review and meta‐analysis. Stress and Health: Journal of the International Society for the Investigation of Stress, 33, 3-13.
“Workplace stress is high among healthcare professionals (HCPs) and is associated with reduced psychological health, quality of care and patient satisfaction. This systematic review and meta-analysis reviews evidence on the effectiveness of mindfulness-based interventions for reducing stress in HCPs.”
- Matthew J Goodman1, John B Schorling Affiliations expand PMID: 22849035 DOI: 2190/PM.43.2.b Abstract Conclusion: A continuing education course based on mindfulness-based stress reduction was associated with significant improvements in burnout scores and mental well-being for a broad range of healthcare providers
- A study of Australian psychologists added more support to this theory, finding a strong negative association between mindfulness and burnout. Di Benedetto, M., & Swadling, M. (2014). Burnout in Australian psychologists: Correlations with work-setting, mindfulness, and self-care behaviours. Psychology, Health, & Medicine, 19, 705-715.
Breathing practices for relaxation
- Yogic Breathing Practice also known as the 4/7/8 Relaxation Breath
Mary Spinoso | email@example.com | www.maryspinoso.com
Before starting the breathing pattern, adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.
To use the 4-7-8 technique, focus on the following breathing pattern:
- empty the lungs of air
- breathe in quietly through the nose for 4 seconds
- hold the breath for a count of 7 seconds
- exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds
- repeat the cycle up to 4 times
Benefits of 4/7/8 breath practice:
- Reduce anxiety
- Help falling asleep or falling back to sleep if waking up during the night
- managing cravings
- reduce or control reactivity
- reduce heart rate and blood pressure
- Only do 4 cycles at a time for the first month. You may use this practice multiple times during the day but ONLY do 4 cycles at a time. After a month, you may increase to 8 cycles at a time but NEVER go above 8 cycles.
- You may feel lightheaded when you first begin to practice due to the increase in oxygen intake. Sit or lie down while practicing this technique to prevent dizziness or falls.