Recognition of the Signs of Mental Illness and How to Intervene

In the previous post, I discussed being mindful of mental health in the workplace.  This involves not only awareness and being present to staff and colleagues, but also being able to recognise the early warning signs of mental illness and having the courage and competence to intervene.

The early warning signs of mental illness in the workplace

Recognition of the early warning signs of mental illness enables early intervention to prevent deterioration in a person’s mental health.  Without such an intervention, issues can build up for the individual, making it more difficult for them to manage their stress and/or stressors.

The Mentally Healthy Workplaces Toolkit introduced in the earlier post provides a list of possible early warning signs of mental illness and lists them under five categories:

  1. Physical – such as constant tiredness, continuous ill health, major changes in appearance and/or weight, complaints about ongoing health concerns
  2. Emotional – such as irritability, loss of a sense of humour or of confidence, increased cynicism, nervousness, overly sensitive to perceived or real criticism
  3. Cognitive – overall performance decline through lots of mistakes, lack of concentration and/or inability to make decisions (constant procrastinating)
  4. Behavioural – behaving out of character by becoming more introverted or extroverted, withdrawing from group activities, lateness to work, not taking scheduled breaks (such as lunches) but taking unofficial time off
  5. In the business – inability to meet deadlines, declining motivation, frequent absences, working long hours unproductively.

There may be multiple causes for one or more of these early signs to occur.  So, it becomes important to check in with the person involved as to how they are going and whether you can be of assistance.

Checking in – having the conversation

Often managers and colleagues are reluctant to say anything to the person showing early sings of mental illness and the person involved is often unwilling to raise the issue for fear of being seen as “not coping” or “being weak”.  Part of the problem is that they really need support and care and genuine concern for their welfare.  They can be experiencing a strong sense of isolation, lack of support and associated depression.  Extending a helping hand can often work wonders.   But how do you start the conversation?

People in the workplace are very ready to ask someone about a physical injury such as a broken wrist but when it comes to a mental illness they are often fearful or uncertain – yet the person with the early signs really needs someone to show care and concern.  So, we can have a situation where the two parties – the manager/colleague and the person experiencing mental illness – are compounding the problem by not engaging in the conversation- a form of mutual withdrawal.

The recognised format for the initial conversation where someone is displaying the early signs of mental illness is called AYOK – “Are you okay?” The Mentally Healthy Workplaces Toolkit offers four steps for starting the conversation:

  1. Ask R U OK?
  2. Listen without judgment
  3. Encourage action
  4. Check in

It is useful to preface this conversation with the observation, “I have noticed that…and I am concerned for your welfare.”  In other words, communicate what you have observed (shows you are interested in the person) and express care and concern.

The person involved may be unwilling to talk initially but it is important to undertake the occasional check-in.  An experienced practitioner at the 19th International Mental Health Conference mentioned that on one occasion he had the initial AYOK conversation and the person involved said they were okay…and yet, some months later they came up to the practitioner and said, “I’m not okay, my daughter committed suicide three months ago – can you help me?”  Having had the initial conversation opened the way for the subsequent voluntary disclosure.  To avoid the conversation compounds the sense of isolation of the individual involved – they feel that they can’t help themselves and that no one else is willing to help them.

It is important to prepare for the conversation beforehand – know what you are going to say, allow time for the interaction and choose an appropriate time and place.  You need to ensure that you are prepared to listen and be mindful during the conversation.

You can provide support by suggesting they use the Employee Assistance Program, visit their doctor (who can initiate a formal Mental Health Care Plan) or discuss options for making reasonable adjustments to their work situation.  The important thing is that you take compassionate action, not letting the situation deteriorate.

It is vitally important to maintain confidentiality about any information disclosed to protect the privacy of the person involved.  You will need the explicit consent of the individual to disclose the information to co-workers, for example.  The information conveyed to you can only be used for the purpose intended by the disclosure – e.g. to enable a reasonable adjustment to their workload or pattern of work.

The exception would be where the person discloses that they are experiencing suicidal thoughts or feelings.  In this case, you will need to seek professional support.  Beyond Blue has some very sound and detailed guidelines for the conversation in these situations, including what language to use.  ConNetica, in their blog post Chats for life APP, also provides an App (with practical conversation tips) which has been designed by young people for young people experiencing mental health problems, and possibly suicidal thoughts and feelings.

As we grow in mindfulness through meditation and reflection, we can become more aware of the early signs of mental illness, have the courage and confidence to have the AYOK conversation and a willingness to take compassionate action.

 

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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Being Mindful of the Past and the Future

Mindfulness is about being present in the moment and doing so in a way that is open to, and accepting of, whatever is the reality of our lives.  It means not resisting our lives but approaching our lives with curiosity and a willingness to be with the present moment.

We often hear in the context of mindfulness that it is important not to be lost in the past (which leads to depression) or in the future (which leads to anxiety).  However, the past and the future have a positive role to play in our lives.

Mindful of the past

The opposite to being mindful of the past is to be always living in the past – obsessing about what might have been, what we could have done.  It is replaying in our head the negative things we have done or experienced – going over and over them so that the past controls us.  We can become obsessed about the past and stuck on what happened, unable to let go.  This inevitably leads to disappointment, frustration, sadness, resentment and depression.

Being mindful of the past can involve a positive approach to life.  If we reflect on our actions and the outcomes, intended and unintended, we can learn from this process, if it is done in a non-judgmental way.   Through reflection, we can really grow in self-awareness and self-management, because we can recognise the negative triggers, our responses and alternative ways of acting and being-in-the-world.

When we engage in gratitude meditation we can revisit in a positive way what has happened for us in the past.  We can appreciate the skills we have developed, the opportunities to acquire qualifications, the support of our parents/siblings/friends, the synchronicity that flowed from our focus, and the opportunities that opened up for us because of our life circumstances.

Mindful of the future

Approaching the future mindlessly can involve obsessing about the negative things that can potentially happen in our lives.  The word “potentially” is used consciously here- much of what we imagine will never happen.  We can easily get into a spiral of negative thoughts that leads to catastrophising- envisaging the worst possible outcome.  Unfortunately, our minds have a negative bias but we can train our minds to be positive in outlook and open to opportunities that may come our way.  A morbid fixation on the future can only lead to fear, worry and anxiety and destroy our potential for happiness in the present.

We need to attend to the future and this can be healthy and positive.  We have to plan ahead for many things such as getting to work, what to wear, what to focus on for the day, what we will have for dinner, what social events we will engage in on the weekend and our upcoming holiday.   Such planning and thoughts about the future are natural.   However, if we become overly concerned about what might happen or how our life will turn out in the future, we can enter a negative anxiety spiral.

Being mindful of the future requires a healthy approach to planning (not planning obsessively) and a willingness to accept what arises in our lives despite our very best plans.  It also means not being controlled by the expectations of others or our own expectations of how things might work out.

A meditation on the past and the future

Tara Brach provides a meditation podcast on exploring the past and the future. In the meditation she encourages you to notice any tension in your body arising from thoughts about the past or the future.  She suggests that you do not entertain these thoughts but let them pass by like the train as you wait at the station.  Her advice is to continuously come back to the focus of your meditation, such as your breathing or sounds that surround you, whenever your mind wanders into the past or the present.

Tara suggests too that if you are focusing on sounds, you could try to tune into the furthest sound you can hear and to rest in the sense of expansiveness that results.  The primary goal, however, is to rest fully in the present.

As we grow in mindfulness through reflection and meditation, we can become mindful of the past and the future and avoid being captured by either.  We can extract from the past and the future positive thoughts and avoid dwelling on the negative which can lead to sadness and unhappiness.  We can learn to happily appreciate the present moment – the summation of our past and the positive potentiality of our future.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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Meditation and Mental Health

Jonathan Kryiger and Andrew H. Kemp, researchers at the University oF Sydney, discussed meditation and mental health in a blog post titled, Beyond Spirituality: the role of meditation in mental health.

in their article, they identify a number of benefits for mental health reported in research on meditation.  They indicate how meditation, both by expert practitioners and people who meditate for short periods of time, can result in positive changes in their body, brain, emotional regulation ability and rate of ageing.

Of particular note, is the ability of meditation to assist in the treatment and management of acute and chronic pain.  Particular forms of mindfulness meditation such as Mindfulness Based Stress Reduction (MBSR) demonstrate positive results in the treatment of mood disorders and anxiety.

Meditation and regulating emotions to achieve mental health

While the generic benefits noted above can be realised through different forms of meditation, the focus of mindfulness meditations can vary considerably.  Throughout this blog, we have mentioned some meditations that target specific negative emotional responses that are injurious to mental health:

  • Forgiveness meditation, in which we focus on forgiving another person who has caused us harm or hurt, aims to reduce resentment which can undermine our self-esteem, self-confidence and effectiveness
  • Self-forgiveness meditation targets the never-ending cycle of self-criticism and negative self-evaluation which brings with it debilitating shame and guilt
  • Gratitude meditation can help to reduce depression which can disable us from taking constructive action in the various arenas of our daily life
  • Equanimity meditation helps us to replace mental agitation and disappointment with calmness and self-assurance
  • R.A.I.N. meditation helps us to face the “fear within” and frees us from the disabling effects of fear and anxiety that hinder our capacity to live fully and creatively
  • Somatic meditation enables us to get in touch with our bodies and progressively remove the emotional imprint of adverse events or trauma manifested in muscle tightness or pain
  • Loving kindness meditation focused on others can take us beyond damaging self-absorption and self-preoccupation and free us to access peace and happiness through the appreciation of others and their contributions to the quality of our lives.

The weekly meditation podcasts provided by the Mindful Awareness Research Center (MARC) at UCLA can extend the range of meditations we employ to target unhelpful and unhealthy emotions that impact the quality of our mental health.

As we grow in mindfulness through focusing our meditations on replacing negative emotions with positive ones, we can experience real growth in our mental health and our capacity to live life fully and creatively, develop loving and fulfilling relationships and avoid the downward spiral of mental illness.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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The Freedom of Possibilities Versus The Tyranny of Expectations


John Moffitt, author of Emotional Chaos to Clarity, writes comprehensively in a blog post about the tyranny of expectations.  He suggests that expectations lock us into a limited future with a fixed view of desired outcomes.  We have expectations of ourselves and of others and they, in turn, have expectations of us.

In contrast, possibilities arise in the present moment if we are tuned into what is happening in the here and now.   If we are present to our situation, whatever it may be, we are able to tap our imagination and intellect, achieve clarity about the situation and come up with creative options.

Expectations can tie us to a particular outcome and lead to disappointment when that outcome is not realised.  Even when the desired outcome is achieved, we can feel dissatisfied that it did not meet our expectations in terms of happiness, joy or success.  This results in what John describes as the tyranny of expectations and he illustrates this by giving an example of a woman held captive by her expectations:

Our discussion revealed that she repeatedly experienced being disappointed whenever she actually got what she sought.  In response, she would create new expectations, and the cycle would repeat itself.

No one is free from expectations, even yogis who can become trapped by their expectations of what they will achieve through sustained meditation practice.  They can become attached to a desired outcome, so much so that they defeat the very purpose of meditation which is to be in-the-moment with whatever is present in their lives.

John suggests that some people go to the other extreme and give up on expectations for fear of being disappointed – they do not pursue their values in day-to-day living.  They can experience depression as well as anger and frustration.

As we grow in mindfulness through meditating on our expectations in any given situation, we can learn to understand ourselves and to realise the very powerful role that expectations can play in our lives.  Working from the possibilities of the present moment, we can reduce the power of expectations and realise true happiness.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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Gratitude in Times of Difficulty

Having gratitude in times of difficulty can increase resilience and overcome depression, anxiety and despair.  Gratitude changes the quality of life that we are living as we gain better control over our thoughts and feelings and learn to accept what is.

As you develop this practice, you start to see things that you had not noticed before, the taken-for-granted things in your life.  Diana Winston recalls noticing the way sunlight reflects on a plant and the assorted colours that were in a painting on her wall.  She attributes this increased awareness and associated thankfulness to taking the time to slow down and meditate on the place where she was – very much a form of open awareness meditation.

So, mindfulness and gratitude go hand-in-hand, in a two-way reinforcement.  As you meditate, you become more aware of what you are grateful for and your growing gratitude, in turn, helps you to be more aware of positive experiences and people in your life.

Gratitude in times of difficulty

We so often miss the simple things of life that are before us and can act as a stimulus for gratitude.  In times of difficulty, it can be very hard to look beyond what we are experiencing and suffering from and, yet, the simple things in our life can be easily noticed and employed to pull us out of our self-absorption.   When we are experiencing difficulties, we often can’t see beyond what is challenging our equanimity.

Somatic meditation can be very helpful in times of challenge, whether the challenge relates to health of our body, our mental state or an external negative stimulus.  Adopting a meditative position, in the first instance, enables us to get in touch with our breathing and provides the stillness to observe our own body as we undertake a body scan and progressively release the tension within.

This physical grounding and release provides the foundation to turn our minds to what we are grateful for.  A recent experience may become the focus of your appreciation.  For example, in a recent meditation, the focus of my gratitude was a conversation I had the day before with a long-standing colleague and close friend.  I recalled the ease of the conversation as we were “shooting the breeze”, the deep connection through shared experiences and convictions, the exploration of new terrain, the supportive challenge to perspectives, the mutual respect and admiration and the challenge to identify what gives me a “buzz” at a time of semi-retirement.

Reflecting on this recent experience made me realize the warmth of the interaction and the things that I value about the friendship which lie below my consciousness because I have never attempted to express my gratitude for this profound connection.  Our meeting was not only a face-to-face conversation, but also a meeting of minds – a source of mutual enrichment.

As we grow in mindfulness through gratitude meditations, we start to see things that we have taken for granted, appreciate more deeply and explicitly what we value in our experiences and friendships and  strengthen our inner resources to deal with the challenges that confront us.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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Accessing Our Inner Resources to Cope With Trauma

Mindfulness through “resourcing meditation” can help us to cope with trauma.  It does not replace the need for therapeutic assistance but complements therapy and facilitates the process of dealing with deeply held fear or grief.

The causes of trauma

Trauma can be experienced by anyone at any stage of life.  The associated experience of profound psychological distress can result from a natural disaster such as a cyclone or earthquake; a personal life event such as the death of a parent. life partner or a child; being involved in a serious car or transport accident; the experience of going to war or being a prisoner of war; experiencing a vicious relationship break-up; being a person displaced by war; experiencing a toxic work environment over an extended period; being a refugee attacked by pirates when trying to flee a war-torn country by boat (the experience of Anh Do).

People in helping professions can experience vicarious trauma by virtue of supporting others who have had a traumatic experience. So midwives in a hospital can experience trauma when a mother and/or baby dies; professionals providing access to legal aid can be overcome by constant exposure to the recounting of traumatic experiences by clients; police, ambulance drivers and paramedics can experience vicarious trauma as a result of the work they do with victims of crime or serious car accidents; and police and their life partners, too, can experience trauma vicariously as a result of the death of a colleague through violence.

The effects of trauma

Just as the causes of trauma can be many and varied, so too are the effects experienced by people who have been traumatised.  Some people experience Post Traumatic Stress Disorder (PTSD).  This usually occurs when a person experiences an event that is personally life-threatening to themselves or others and is more likely in situations where a pre-existing mental illness is present, and/or a series of traumatic events are involved, such as sexual abuse.  People who have PTSD will experience “feelings of intense fear, helplessness or horror” and tend to replay the traumatic event(s) over and over, so that their intense anxiety condition becomes locked in.

The spectrum of responses to the experience of trauma is very wide – from numbness and inertia to aggression and violence.  People who experience trauma can become withdrawn and avoid interactions; experience de-sensitisation to the people and situations they have to deal with; experience on-going depression; become cynical or distrustful in their interactions; or experience a profound and enduring sadness.  They may question their self-worth and accomplishments; experience difficulty in relaxing and sleeping; or be overcome by a deep sense of grief (where someone significant to them has died).

Accessing our internal resources

In a previous post, I wrote about how to use the R.A.I.N. meditation process to deal with fear and anxiety.  However, in cases of trauma and intense grief, we may not be able to plumb the depths of our feelings because the experience would be too painful and/or cause flashbacks to the traumatic event(s).

Tara Brach, in the course on the Power of Awareness, described how to access internal resources to cope initially with the psychological pain experienced with trauma.  Drawing on her own experience with trauma victims and sound research in the area, she suggests a number of ways to resource ourselves:

  • Physical grounding – this involves getting in touch with the feeling of our feet on the ground and our buttocks on the chair.  The physical sensation of contact with the ground or chair is important because it enables us to link the sense of safety and security through sitting or standing with our psychological experience.
  • Breathing deeply and slowly – this could begin with lengthening our in-breath and out-breath and move to mindful breathing, which includes paying attention to the space between.
  • Touch – touching our heart or stomach with some loving gesture that brings warmth to relax our body.
  • Talking to ourselves – we can use comforting and supportive words while engaged in conversation with ourselves.
  • Envisaging our allies – there may be relatives or friends in our life who provide very strong emotional support and constant affirmation of our self-worth.  There are others such as members of a support group for a chronic illness or for loss of a child or loved one.  Bringing these people to mind together with the feelings of kindness and encouragement they engender, can build our inner resources to cope with trauma.
  • Revisiting a place of peace or relaxation – we can do this physically or just by visioning what it was like to be in our favourite place.  It could be by the bay or at the seaside, in the mountains or on the deck in our home-anywhere that gives us strength, renews our spirit and intensifies our feelings of security.

Whatever process we use for inner resourcing, it is important to get in touch with what positive effects we are feeling in our body, as well as in our minds.  Tara Brach, in the Power of Awareness course, encourages us to use resourcing meditations based on the above listed pathways to tap into, and strengthen, our inner resources.   She argues that these meditations are a true refuge, unlike the false refuges of drugs or alcohol.

Being able to deal with trauma through the R.A.I.N. meditation process (plumbing the depths of our fear or grief) may take months of resourcing ourselves before we can confront the depths of our emotions, but Tara’s own counselling experience with people who have suffered trauma (including PTSD) confirms that it is possible to emerge from the depths to live a balanced and happy life.

As we grow in mindfulness through resourcing meditations, we strengthen our inner resources to cope with the profound psychological effects of a trauma and build up our capacity to deal with the resultant debilitating emotions.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

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New Horizons: Beyond Postnatal Depression

Researchers in Iran established that Mindfulness Based Cognitive Therapy (MBCT) can help new mothers reduce the symptoms of postnatal depression.  They counselled, however, that “regular mindfulness practice is important in maintaining balance in life”.  Dr. Zindel Segal, a co-developer of MBCT, also cautions, “getting well is half the problem, staying well is the other half”.  MBCT was developed as a direct response to the need to prevent relapses after depression and enables participants to sustain meditation practice.

Gail Donnan’s story of relapse after postnatal depression

Many years after suffering postnatal depression, Gail Donnan experienced a range of symptoms which tended to mirror the symptoms of postnatal depression she had experienced previously.  At the time, she was having difficulty managing multiple (and sometimes conflicting) roles – mother, wife, part-time teacher of Holistic Therapies in further education.

The anxiety associated with the sense of overload brought back the symptoms she thought she had left behind – physical symptoms of lack of sleep and exhaustion; psychological symptoms of tearfulness, low self-esteem, anger, being negative and panic attacks, as everything got out of perspective.

Gail fortuitously recalled how meditation had helped her with postnatal depression and began meditating again, using her old meditation tapes.  She then advanced onto meditation apps and explored brain science and nutrition.

The real breakthrough came when Gail decided to study to become a qualified Meditation Teacher – she was already qualified as a Counsellor, Teacher and Assessor.  Her experience of the benefits of meditation for her own wellbeing served as a source of motivation.

New Horizons: Beyond Postnatal Depression

Gail then trained as a Mindfulness Practitioner and Coach.  In 2014, she conceived and established The Mindfulspace Wellbeing Company in Ripon, North Yorkshire.

Gail initially led Meditation Circles on a small scale and conducted Mindfulness workshops on a local scale for eighteen months.  In 2016, she opened The Mindfulspace Wellbeing Studios in Ripon.

She now offers a very wide range of holistic therapies and accredited courses, in association with other qualified practitioners, through two Wellbeing Studios and a Wellbeing Training Centre.  The offerings include meditation classes and mindfulness coaching along with accredited courses such as a Meditation Teacher Diploma and a Mindfulness Diploma.   Gail’s Facebook page details the very extensive services that are now provided.  In the meantime, Gail has qualified as a Reiki Master Teacher Practitioner.

Gail’s experience of meditation and its benefits for depression and her growing conviction through training others in meditation and mindfulness, have provided the foundation for her to explore these new horizons.  She is now in a position to help many other people through a wide range of related modalities.

From Depression to Creativity

Jon Kabat-Zinn, when talking about the benefits of meditation and mindfulness,  makes the point, “A lot of creativity comes out of the stillness of awareness, in not knowing”.  He suggests that if we explore what we don’t know we are at the cutting edge of new knowledge – this has certainly been attested in Gail’s case.  The calm, balance and clarity derived from meditation and mindfulness, as a practitioner and teacher, have opened up new vistas for her and created a thirst for knowledge and wisdom.

As we grow in mindfulness, we can move beyond the disabling bonds of depression and explore new horizons through new-found creativity, energy and insight.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of silviarita on Pixabay

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Mindfulness and Postpartum Depression

Kristi Pahr, freelance writer and mother, discussed how mindfulness helped her to deal with postpartum depression (PPD).  One of her problems, experienced by many mothers, was that she did not recognise her systems as PPD but put them down to hormonal change.  Unfortunately, PPD can get a hold of you very quickly and its effects can lead to a rapid deterioration in your mental health, your relationships and overall life.

Typically, the father is unaware of the nature, cause and devastating effects of postpartum depression and can further aggravate the condition through their seeming insensitivity, lack of concern or lack of physical/emotional support.  The mother may also feel unable to communicate the intensity of their feelings or their deteriorating health, and may be reluctant to communicate their real condition for fear of being seen as incompetent.  The symptoms of postpartum depression can be many and varied and this fact serves to compound the confusion on both sides, for mother  and father.

Kristi’s Story: How Mindfulness Helped My Postpartum Depression

Factors that contributed to Kristi’s postpartum depression were a loss of the first child during pregnancy, traumatic birth of the second, exhaustion, physical isolation and loneliness.  Feelings of inadequacy with a newborn baby often overwhelm even the most competent women and Kristi found that her sense of “not coping” led to “hyper-vigilance” – a constant scanning to check that everything is okay with the baby, heightened sensitivity to stimuli (e.g. a baby’s cry), and increased emotional arousal.

Hyper-vigilance can intensify feelings of inadequacy and anxiety and create a downward spiral in terms of mental health and well-being – the exhausted mother cannot sleep and recuperate which, in turn, negatively impacts her physical health and depletes her energy and capacity to cope with the stresses of daily life with a new baby.  It is a common experience that when you are tired, even the smallest problem or issue appears insurmountable.

What Kristi found is that mindfulness helped her to get in touch with her feelings, stand back from them, identify her triggers, defuse her negative thoughts and develop ways to manage her emotional response.  It also enabled her to identify the severity of her condition and to seek professional help so that she was able to increase her arsenal of strategies and tactics to manage her condition.

One of these strategies Kristi employed was practising awareness by writing a journal at the end of each day and addressing these insightful questions:

  • What feels really good right now?
  • What doesn’t feel so good right now?
  • What made me feel balanced today?
  • What am I grateful for?

Resources: Mindfulness for Postpartum Depression

Research into mindfulness for postpartum depression suggests that mindful practice should begin in pregnancy.  Here is a selection of resources for developing mindfulness for pregnancy, childbirth and postpartum depression:

1. Shamsah Amerise, MD, Obstetrician and Gynaecologist, when writing for Headspace.com offers 10 Tips for a Mindful Birth.

2. Katherine Stone, award-winning blogger, provides resources for people experiencing postpartum depression on her  blog:  www.postpartumprogress.com

Her resources include the following the article:  Why Mindfulness Should Matter to Moms

3. Edith Geddes, MD and Medical Director of the University of North Carolina Women’s Mood Disorder Clinic, passionately advocates for screening for, and treating, perinatal mood disorders, especially in rural areas.  Being a former professional musician, she offers a mindfulness technique for composing a moment:

Composing a Moment: Mindfulness Techniques in Postpartum Mood Disorders

4. Mind the Bump Appdeveloped jointly by beyondblue and Smiling Mind – is designed to reduce stress during pregnancy and reduce the risk of developing postpartum depression:

Mind the Bump App Improves Wellbeing During and After Pregnancy

5. Andy  PuddicombeThe Headspace Guide to a Mindful Pregnancy.

As you grow in mindfulness during pregnancy and the postnatal period, you will be better able to handle the stresses of pregnancy and reduce the possibility and/or impact of postpartum depression.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of marmaladelane on Pixabay

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Post-Holiday Blues

If you have recently returned from a holiday away, the normal reaction is to focus on the loss resulting from your return home.  You might miss the break away from work and home responsibilities, the free time, the opportunity to see new things, meet new people and have time to yourself.

People often feel sad at the end of a holiday, wishing they had made better use of their break, visited some particular attraction or brought a particular item of clothing that they really liked.

So we can experience depression by focusing on our recent past holiday which invariably “seemed to go all too quickly”.

You might also not be looking forward to the responsibilities of work, the time pressures, the repetition that is present in any job, the pressure to produce, unfinished business from the time before you went away and the inevitable conflict with one or more colleagues, staff or clients/ customers.

This focus, in turn, can make us anxious as we look to the future and all the demands we expect to be placed on us.

Alternatively, we can avoid depression and anxiety by focusing on the present moment, appreciating what we do have – health, home, family, work and friends.

We could express gratitude for the time we did have away, all the individual activities that brought joy and happiness, the highlights that we really value and the. companionship we enjoyed.

We could focus on the precious moments when we were able to stop and be mindful in the presence of nature’s stunning variety and beauty, the ingenuity of men and women, the artistry of sculptors and artists of long ago or the magnificence of architecture we observed.

We might also express empathy and compassion for those who had real loss and grief during the holiday period – the loss of family members through accidents or illness or suicide, the break-up of an intimate relationship or a fracture of the relationship with a son or daughter or other family member.

Appreciating what we do have, being grateful for what we were able to experience on our holiday and/or thinking empathetically about others and their loss, can take us outside of our self-focus and enable us to experience the richness of the present moment in our lives.

As we grow in mindfulness, we are better able to savour the present moment and avoid depression resulting from a focus on the past or anxiety arising from a focus on the future.

We can learn a lot from Holly Butcher who died on 4 January 2018, at the age of 27, from a rare form of cancer and had written a powerful letter just before her death which her family published on her Facebook page the day she died.  Some of her comments are especially relevant for the topic of this blog post:

Those times you are whinging about ridiculous things (something I have noticed so much these past few months), just think about someone who is really facing a problem. Be grateful for your minor issue and get over it. It’s okay to acknowledge that something is annoying but try not to carry on about it and negatively effect other people’s days…

I hear people complaining about how terrible work is or about how hard it is to exercise – Be grateful you are physically able to. Work and exercise may seem like such trivial things … until your body doesn’t allow you to do either of them.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

 

Mindfulness for Children: MindUP

Empathy is the gateway to compassion. As we grow in mindfulness we become more aware of others and their needs and of the pain and suffering that mirrors our own experiences.  We also gain the insight to understand our own potential and capacity to act to redress pain and suffering in others – our ability to show compassion in a way that is reflective of our life history  and unique skill set.

This was certainly true of Goldie Hawn who acknowledged that, as she grew in mindfulness through mindful practice, she developed a deeper empathy for the plight of children who were lacking in joy and suffering from stress and fear.  This deepened empathy led to the insight that she herself could do so much to redress the pain and suffering of school age children in a unique way – she could show compassion in a way that was built on her own life history and skill set.

This, in turn, led to the development of MindUP™ – mindfulness for teachers and children.  In establishing MindUP™ through her Hart Foundation, Goldie had some very clear goals in mind:

I created MindUP ™ with educators, for educators.  I wanted to help them improve student focus, engagement in learning academics and give them tools and strategies that would bring joy back into the classroom. It is my greatest hope that every teacher who uses MindUP™ will find it beneficial in their work and in their life.

Goldie realised that she had to work through teachers to develop a new curriculum based on mindfulness and to give the teachers experience of the benefit of mindfulness so that they were motivated to share this with their students. The program with its curriculum and framework  consists of 15 lessons for Pre-K-8th grade children.  It exposes the teachers and children to “neuroscience, positive psychology, mindful awareness and social learning”.

An experiential approach to mindfulness is embedded in the program through daily mindfulness practices.  Children are taught “activities around topics such as gratitude, mindfulness and perspective taking”.  Goldie was able to report that the science/evidence-based program, which has been evaluated over a ten year period, has impacted the lives of 500,000 teachers and children.

The outcomes of the MindUP™Program, identified in the ongoing evaluation, are reported as “drives positive behavior, improves learning and scholastic performance, and increases empathy, optimism and compassion”.

This program shows you what mindful leadership can lead to and what impact a single individual can have through their own growth in mindfulness.

Mindfulness for children is becoming critical because of the increasing loss of the capacity to focus and pay attention, the growth in depression and mental illness in school aged children, the disastrous impact of cyber bullying leading some to suicide and the underlying lack of skills and resilience to deal with life’s challenges.

Goldie Hawn, through her MindUP™ Program, takes action to redress these issues for children.  She shares how her own life is now filled with joy and happiness.  What she has effectively achieved in her own life through mindfulness practice, are the essential elements of happiness:

  • work or activity that utilises her core skills and experience
  • meaningful work/ activity
  • working towards something that is beyond herself.

Personal happiness can be an outcome of mindfulness but it also provides the foundation for the active pursuit of some goal that will bring happiness and fulfilment into the lives of others.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of Khamkhor on Pixabay