MindfulnessReduce stress, stay present and give

yourself the attention you deserve

Erica Chopas, MSW

Employee Assistance Program Associate

NIH Employee Assistance Program

The Role of NIH EAPNIH EAP is a free, voluntary and confidential program that helpsemployees (including managers) work through various challenges thatmay adversely affect job performance, health, or personal well-being tooptimize NIH’s success.

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Quick Glance: NIH EAP Services

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NIH EAP Works: Workplace Outcome Suite

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PRESENTEEISM LIFE SATISFACTION WORKPLACE DISTRESS

3.103.23

2.66

2.28

3.76

2.17

Jan.' 12 - Jan. '18 EAP Pre and Post Intervention Results

Pre Post

18% Improvement

16% Improvement

26% Improvement

Statistically significant favorable outcomes for all areas measured with N=640*

EAP Contact Information• By phone: 301-496-3164

• On the web: www.ors.od.nih.gov/sr/dohs/eap

• In person: NIH Main Campus, Building 31, Room B2B57

• Serving NIH facilities in the following locations: Bethesda, MD Baltimore, MDRockville, MD Frederick, MDGaithersburg, MD Hamilton, MT

Durham, NC

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Objectives

• Introduction to mindfulness• Mindfulness in the workplace• Activity • Incorporating mindfulness into each day• Conclusion/Questions

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What is Mindfulness?“Mindfulness is the basic human ability to be fully present, aware ofwhere we are and what we’re doing, and not overly reactive oroverwhelmed by what’s going on around us”

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Mindful.org

Characteristics of Mindfulness• Being fully present • Awareness• Openness to experience• Non-judgement of thoughts and feelings• Acceptance • Connection• Peace• Compassion for oneself

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How can mindfulness be beneficial?

• Increased productivity• Gives clarity to solve problems• Builds patience• Increased self-awareness• Improves memory• Increased focus

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Mindfulness Myths 1. Mindfulness takes a long time and is only accomplished through

meditation

2. Mindfulness means staying present 24/7

3. Mindfulness requires you to shut off your mind

4. Mindfulness = automatic happiness

5. Mindfulness means taking a passive approach

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Mindfulness at Work

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Mindfulness at Work Continued• Give your full attentions to tasks• Commit to single-tasking• Turn off unhelpful distractions• Set up reminders to practice mindfulness• Change your perception of stress• Practice gratitude• Practice acceptance

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Mindfulness – Let’s Try It

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Raisin Activity

Everyday MindfulnessWaking up

• Take three long breaths in through your nose and out through your mouth• Notice your body as you breathe

• Set intention for the day - What do you feel is important?• Ex. Being kind to yourself, remaining patient, having fun

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Everyday MindfulnessEating

• When eating lunch, turn away from your computer• Notice the smell, texture, tastes and colors of your food

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Everyday MindfulnessWorking Out

• Breathe deeply and allow your focus to shift from life’s distractions to feelingsof being strong and able

• Challenge yourself and notice how you feel when your body is pushed• Do you feel more alert? More capable? What is your body doing that is helping you

complete this exercise?

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Conclusion• Mindfulness is readily available tool

• Make it work for you – what suggestions have sounded the most comfortable

or realistic for your day to day life?

• Use Mindfulness apps to get you started

• Calm, Buddhify, Stop Breathe & Think

• Remember, it takes practice!

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ReferencesAlidina, S. (2016). 10 ways to be more mindful at work. Retrieved from https://www.mindful.org/10-

ways-mindful-work/

Ellard, J. (2017). 5 common workplace obstacles that impact well-being. Retrieved from

https://www.mindful.org/running-on-empty/

Goleman, D. (2017). Here's what mindfulness is (and isn't) good for. Retrieved from

https://www.mindful.org/heres-mindfulness-isnt-good/

Jones, C. (2016). 6 myths about mindfulness we all need to stop believing. Retrieved from

https://www.huffingtonpost.com/cheryl-jones/myths-about-mindfulness-to-stop-

believing_b_8958372.html

Stahl, B., Goldstein, E., Santorelli, S., & Kabat-Zinn, J. (2010). A mindfulness-based stress reduction

workbook. Oakland, CA: New Harbinger Publications.