Mindfulness: A Well-Being Intervention in the Workplace Dr Nadine Mellor, CPsychol

1. Mindfulness: A Well-Being Intervention in the WorkplaceDr Nadine Mellor, CPsychol

2. Science of Mindfulness Practical exercises Case studies in the workplace Q&A Outline

3. It is the combination of feeling good and functioning effectively. It includes the experience of negative emotions and managing them successfully. (Huppert, 2005, 2011) Director of Cambrige University Wellbeing Centre Wellbeing

4. Five components (Seligman, 2011) Positive emotions Engagement Relationships Meaning Accomplishment Role of Mindfulness in enhancing well-being as it increases positive emotions. (Huppert, 2011) Wellbeing

5. 5 Ways to Wellbeing Evidence from the 2008 Mental Capital and Wellbeing Project summarised into 5 key messages Mindfulness www.neweconomics.org/projects/five-ways-well-being

6. Mindfulness is non-evaluative and sustained moment-to-moment awareness of thoughts, physical sensations, and affective states. (Grossman et al., 2004) What is Mindfulness?

7. An attribute of consciousness, i.e. a state of being attentive to and aware of what is taking place in the present moment. (Brown & Ryan, 2003) What is Mindfulness?

8. How is Mindfulness measured? Mindful Attention Awareness Scale (MAAS), Brown et al, 2003. 1. I could be experiencing some emotion and not be conscious of it until some time later. 2. I break or spill things because of carelessness, not paying attention or thinking of something else. 3. I find it difficult to stay focused on what’s happeningin the present 4. I tend to walk quickly without paying attention to what I experience along the way. 5. I tend not to notice feelings of physical tension or discomfort until they really grab my attention. 6. I rush through activities without being really attentive to them. 7. I find myself preoccupied with the future or the past. 8. I get so focused on the goal I want to achieve that I lose touch with what I am doing right now to get there. 9. I snack without being aware that I’m eating. etc…

9. Key Mindfulness Interventions • Mindfulness-Based Stress Reduction, MBSR by • Kabat-Zinn (1982) • Mindfulness-Based Cognitive Therapy, MBCT • by Segal, Williams & Teasdale, (2002) • Acceptance and Commitment Therapy, ACT • by Hayes et al., (1999), Bond and Flaxman • Other adaptations • - However requirements for suitable trainers – (See Bangor University website) • First UK conference on Mindfulness in the workplace February 2012! • First time presented at the DOP conference 2012

10. What is the evidence?

11. Evidence • Mindfulness increases • Positive mental states • Self-regulated behaviours • Heightened self-knowledge • (Brown et al 2003) • Self-awareness enhances • self understanding which allows choices in alignment with values and intrinsic motivations. • (Lyubomirsky et al 2005)

12. Changes in the Brain

13. Changes in the Brain Random Control Trial - Massachusetts Medical school Mindfulness-Based Stress Reduction 22.6 h + 27 min/ day homework practice average N=16 ‘healthy’ participants vs 17 Control - (14/14 analysed) MRI scan:Increase in grey matter density in left hippocampus, cortex, cerebellum etc, brain regions involved in learning and memory, emotion regulation, self referential processing and perspective taking. Self-reports: Increased on Acting with awareness; Observing, Non judging. Hotzel et al., (2011). Neuroimaging

14. Evidence on Health (mental & physical) Meta-analysis ( 64 studies of which 20 high quality from 1995-2001) MBSR intervention (Pre-Post) (N=1605) (10 RCT) Clinical sample: chronic pain, cancer diagnoses, fibromyalgia, coronary artery disease, anxiety, depression, obesity, binge eating and stress. Students and inmates sample: stress. MBSR positive effects on a broad range of clinical and non clinical problems: Medium strength effect size d = 0.54 Grossman et al (2004)Journal of Psychosomatic Research

15. Evidence on Relapses Mindfulness Based Cognitive Therapy (MBCT) halves the likelihood of depressive relapse in the year following the treatment for people who had more than 3 or more episodes (e.g. Ma & Teasdale, 2004; Segal et al., 2007) MBCT (3rd wave of Behaviour Therapy) is one of NHS approved treatments for depression

16. Stress Reduction at Work Random Control Trial 8-week MBSR training for health care employees From 51 interested, 18 selected for Training and 20 Control but 10 T and 18 C due to drop out. Positive changes on all 5 scales: Satisfaction with life Burnout scale Perceived stress Brief symptom inventory Self compassion Shapiro et al. (2005). Int. Journal of Stress Management , 12 (2), 164-176.

17. Quality of Working Life • Quasi Experiment in a US - Southwest University • Sample: 21 participants and 30 control group • Intervention: MBSR training over 5 weeks ( 4 sessions x 3 hours + 1 day on 5thweek). • Improvements in 4 domains out of 5: • Physical (energy & less fatigue; less pain & discomfort, sleep & rest) • Psychological (bodily image, negative/positive feelings, self esteem, thinking, learning, memory & concentration) • Social relations • Spirituality/personal beliefs • Overall QoL & General health (not significantly different from control group) • Jacobs, B. & Nagel, L. (2003). Int. Journal Self Help & Self Care

18. Many applications Health (preventative depression; lifestyles; etc ) Wellbeing (resilience, stress reduction) Cognitive skills (attention, focus, memory) Self-regulation of emotions Interpersonal skills (communication, assertiveness) Leadership (decision-making, perspective) Team development (awareness of others’ needs)

19. “Mindfulness is not the answer for all life’s problems. Rather it is that all life’s problems can be seen more clearly through the lens of a clear mind”. (Kabat-Zinn p25-26, 1991)

20. Let’s try!

21. Case Studies

22. Case Study HSL Introduced Mindfulness topic to 90 HSL staff to call for volunteers for training – 30 Designed 8 week pilot training – 12 staff across all units of the lab + control group Evaluated by Sheffield University Some staff comments after 4 weeks

23. Comments from HSL Staff Mindfulness practice has enabled my mind to be calmer and therefore meant I can organise my priorities better and this has improved the quality of my work. I feel that when life gets busy or stressful I have got some control on how I deal with this. I am generally calmer and sleeping better. Able to enjoy the current moment without distraction and feel greater fulfillment at work.

24. Comments from HSL Staff I was pleased to realise I felt happy and confident about giving a last minute presentation instead of feeling stressed and a bit fearful. I did spend so much time trying to unsuccessfully to multitask which caused me quite a lot of stress. No one can multitask you just do small parts of several activities serially. I now am much more successful at focusing on one thing without worrying about all the others I have to do.

25. HSL Training Offer • Introductory day (9 July 2012) • 8 week training (2 hours/week + 20 min home practice) • Distance learning options (Group or Individual) • Bespoke training for particular groups, line managers, Board members.

26. Thank you Contact: Nadine.mellor@hsl.gov.uk http://www.hsl.gov.uk/hsl-shop/health-and-safety-training-courses.aspx