1. Building Resilience Through Mindful Self- Compassion
2017 OJDDA Annual Conference Presented by: Judy Clarke, M.Ed. Team HR, LLC 610 SW Broadway, Ste. 401 Portland, OR

2. Mindful Self-Compassion helps deepen the Resilient Zone
In our “Resilient Zone” we have the best capacity for flexibilty and adaptability in mind, body and spirit.
charge
Release
resilient zone
These skills help us to learn to stay in as well as deepen our resilient zone.
Mindful Self-Compassion helps deepen the Resilient Zone 2 2

3. Trauma Resiliency Model- e-Trauma Resource Institute
Stressful/Traumatic Event or
Stressful/Traumatic Triggers
Hyperactivity
Hypervigilance
Mania
Anxiety & Panic
Rage
Pain
Stuck on “High”
Hyper-arousal
resilient zone
When we don’t have these skills, we often get bumped out of our resilient zone and through chronic stress and trauma, we can get ‘stuck’ on high or low.
In life and in the midst of conflict or stressful situations, we want to learn to stay in our resilient zone as much as possible. This also has a regulating effect on those around us.
That’s the purpose of learning and practicing these skills.
Depression
Disconnection
Exhaustion/Fatigue
Numbness
Stuck on “Low”
Hypo-arousal
Graphic adapted from an original graphic of Peter Levine/Heller

4. Stress Response
Stress Response Turned Inward
Self-Compassion
Fight
Self-Criticism
Self-Kindness - responding to feelings of pain with kindness and soothing
Flight
Self-Isolation
Common Humanity - remembering we are neither alone nor abnormal and that all people have similar worries and problems
Freeze
Self-Absorption leading to over-Identification
Mindfulness - noticing without judging or attaching to what our mind is doing

5. 3 Main Components to Self-Compassion
Self-Kindness vs. Self-Judgment
Common Humanity vs. Isolation
Mindfulness vs. Over-Identification
3 Main Components to Self-Compassion

6. Default mode network
Killingsworth and Gilbert “A Wandering Mind Is An Unhappy Mind”
Default mode network’s job is to protect us, not to make us happy
“The ability to think about what is not happening is a cognitive achievement which comes at an emotional cost.”

7. Mindfulness in the moment

8. Why the focus on mindfulness?
Every time you return your concentration to the object of focus, you build synapses which increase your mind’s power to focus and concentrate.
Every time you stray, you become stronger by the very act of returning.
Every time you stray and return you are changing the structure of your brain.
Why the focus on mindfulness?

9. Let’s Practice!

10. Stop. Take a breath. Observe your thoughts and feelings. Pause
Stop.  Take a breath.  Observe your thoughts and feelings. Pause. Proceed mindfully.  

11. Create ‘Mindful Pauses’ throughout your day.
Take 1-5 minutes to practice slowing down, feeling the body, breathing more fully, letting go of thoughts, and returning to the present moment with gratitude and acceptance.
Set aside 5-30 minutes a day for meditation, yoga, art, or another mindful activity you enjoy.
Surround yourself with support. Get books, audio, phone apps to learn more and keep you motivated in the practice. Check out Insight Timer app and and and
The important thing is to show up every day.