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Happiness Isn’t Brain Surgery: Mindfulness and Relaxation For the Family
Presented by: Dr. Dawn-Elise Snipes
Executive Director, AllCEUs

Continuing Education (CE) credits can be earned for this presentation at

~    Review the function of mindfulness and a variety of mindfulness techniques
~    Explore the concept of relaxation
~    Identify different methods of relaxation
~    Being aware of your current state
~    Emotionally
~    Mentally
~    Physically
~    Spiritually
~¬†¬† ¬†MindLESSness allows people to ignore ‚Äúminor‚ÄĚ stress until it adds up to a meltdown
~    What discriminative stimuli can you put in the environment to remind you to do a mindfulness scan?
Mindfulness Activities
~    Body scan
~    Mindful Breathing
~    Mindful Observation
~    Specific object
~    Environmental awareness
~¬†¬† ¬†Mindful awareness ‚Äď Think before you act
~    Mindful appreciation: Notice 5 things in your day that usually go unappreciated.
More Mindfulness Activities
~    4+4
~    4 Senses plus 4 stimuli: Sight, Sound, Touch, Smell
~    What are 4 things that I see
~    What are 4 things I am hearing
~    What are 4 things I am feeling
~    What are 4 things I can smell
~    Tactile Mindfulness
~    Pinch or ice cube
~    Helps tune in to how you deal with pain and what emotions rise
More Mindfulness Activities
~¬†¬† ¬†‚ÄúI‚ÄĚ and ‚ÄúYou‚ÄĚ Exercise
~    Pay attention to how often you use the word I in a sentence
~    I feel
~    I am
~    I will etc…
~¬†¬† ¬†Pay attention to how often you use the word ‚Äúyou‚ÄĚ
~    In a blaming, directing or accusatory fashion
~    In an inquiring, compassionate fashion
More Mindfulness Activities
~    Cause and effect
~    Play out the story for everything that you do for a given period of time
~    I got out of bed because…. The effect of this is…
~    Devil’s Advocate
~    Act as if you believe the opposite of what you believe about something.  Make a note of how you feel and new perspectives you gain.

~    Relieving the mind and body of stress, tension, anxiety and restoring equilibrium
~    Emotional
~    Increase pleasant cues in your environment
~    Sound: Music, birds, silence, waterfall,
~    Sights: Pictures, colors, organization, safety
~    Feel: Temperature, texture
~    Smell: Crisp air, aromatherapy
~    Cognitive
~    Don’t think…just be (meditation)
~    Guided Imagery
~    Reading something enjoyable/nonstressful
~    Learning a new hobby is often not relaxation in it’s truest sense because it takes a fair amount of energy, however, it does distract from other stressors
~¬†¬† ¬†Physical‚ÄĒRelieve pain and muscular imbalances and regulate bloodflow
~    Stretching
~    Massage
~    Hottub
~    Progressive muscular relaxation
~    Breath work

~    Social
~    Social environments that promote calm, tranquility and happiness
~    Laughter is an excellent relaxation technique.
~    Extroverts may be more comfortable around a group of people, interruptions are welcomed
~    Introverts may find a gathering of one or two others without interruptions is optimal
~¬†¬† ¬†‚ÄúJudgers‚ÄĚ do not like surprises and need to plan for the event (the unknown or unpredictable is stressful)
~¬†¬† ¬†‚ÄúPerceivers‚ÄĚ love surprises and prefer not to exert the mental energy of planning everything out
~    Environmental
~    What makes an environment relaxing for you?
~    Colors
~    Sights
~    Light level
~    Temperature
~    Location
~    Sounds
~    Organization

~    Mindfulness involves increasing awareness of our emotional, mental and physical selves
~    Mindfulness helps us develop an understanding of external stimuli that influence ourselves
~    Relaxation is a technique used to restore equilibrium after a period of stress
~    As clients increase self-awareness, they will be able to
~    Identify signs of distress earlier
~    Implement relaxation strategies to prevent upheaval
~    Learn their own stress triggers and effective interventions

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Nurses, addiction and mental health counselors, social workers and marriage and family therapists can earn continuing education credits (CEs) for this and other course at:

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AllCEUs has been approved by NBCC as an Approved Continuing Education Provider, ACEP No. 6261. Programs that do not qualify for NBCC Credit are clearly identified. AllCEUs is solely responsible for all aspects of the programs.

AllCEUs is also approved as an education provider for NAADAC, the States of Florida and Texas Boards of Social Work and Mental Health/Professional Counseling, the California Consortium for Addiction Professionals and Professions. Our courses are accepted in most states through those approvals.