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Work life balance revisited: Self-care for faculty

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Sophie Janicke

on 18 July 2017

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Transcript of Work life balance revisited: Self-care for faculty

Work-life balance revisited: Self-care in academia
cortisol --> immune function
memory impairment
effects of long term stress
anxiety, depression
impaired judgment and decision making
sleep impairment
blood pressure, heart attack
gastrointestinal problems
deep thoughts reduced
make more mistakes
Killingsworth, M. A., & Gilbert, D.T. (2010). A wandering mind is an unhappy mind. Science, 330, 932.
Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011).
Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43. doi:10.1016/j.pscychresns.2010.08.006

Lazar, S. W., Kerr, C. E., Wasserman, R. H., Gray, J. R., Greve, D. N., Treadway, M. T., … Fischl, B. (2005). Meditation experience is associated with increased cortical thickness. Neuroreport, 16(17), 1893–1897
Luders E, Kurth F, Mayer EA, Toga AW, Narr KL and Gaser C (2012) The unique brain anatomy of meditation practitioners: alterations in cortical gyrification. Front. Hum. Neuroscience, 6(34). doi: 10.3389/fnhum.2012.00034
Pagnoni,G., & Cekic, M. (2007). Age effects on gray matter volume and attentional performance in Zen meditation, Neurobiology of Aging, 28(10), 1623-1627, http://dx.doi.org/10.1016/j.neurobiolaging.2007.06.008.
Fayed, N., Lopez del Hoyo, Y., Andres, E., Serrano-Blanco, A., Bellón, J., Aguilar, K., … Garcia-Campayo, J. (2013). Brain Changes in Long-Term Zen Meditators Using Proton Magnetic Resonance Spectroscopy and Diffusion Tensor Imaging: A Controlled Study. PLoS ONE, 8(3), e58476. doi:10.1371/journal.pone.0058476

Kerr, C.E., et. al. (2011). Effects of Mindfulness Meditation Training on Anticipatory Alpha Modulation in Primary Somatosensory Cortex. Brain Research Bulletin, 85(3-4), 96-103.

Zeidan, F., Johnson, S. K., Daimond, B.J., David, Z., Goolkasian, P. (2010). Mindfulness meditation improves cognition: evidence of brief mental training. Conscious Cognition, 19(2), 597-605. doi: 10.1016/j.concog.2010.03.014.

reduced fatigue, anxiety
increased working memory, information processing speed and attention
Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., & ... Sheridan, J. F. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65(4), 564-570. doi:10.1097/01.PSY.0000077505.67574.E3

The Science of Meditation:
enhanced self-monitoring, cognitive control and heightened awareness
increases memory and attention
keeps our brain young and sharpens our focus
reduces anxiety and stress
boosts physical health

Kaul, P., Passafiume, J., Sargent, C. R., & O’Hara, B. F. (2010). Meditation acutely improves psychomotor vigilance, and may decrease sleep need.Behavioral and Brain Functions : BBF, 6, 47. doi:10.1186/1744-9081-6-47

increase mindfulness @ work
self compassion
deep breathing
take breaks
avoid distractions (phone?)
take the stairs
relax with music
chat with friend/colleague
mindful eating
mindful walk to class
take in nature
meditate in office
practice gratitude/count blessings
pay attention
single task
meditation as a mindfulness exercise/practice
with a community
Mindfulness quiz:
Type in your browser: mindfulness quiz


Take a way
Applying mindfulness in everyday life is simple
(not necessarily easy)
It is based on science
It is a practice
(the more you do it the greater the stress reduction)
Travel Partner Exercise:

What are specific everyday stressors that you struggle with in your day-to-day academic life and how do you deal with them currently?
Travel Partner Exercise:

What obstacles prevents you from being mindful in your everyday life?
How can you overcome those obstacles?
moment by moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.
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