1. Stress Management In A Fast Moving Industry
Mindful Approach To Change Your Relationship With Stress
Facilitated by:
Shalini Bahl, PhD
Founder & Mindfulness Consultant

2. Mindfulness Based Stress Management
Stress
Attentional Control Cognitive Change
Time
Attentional Training Problem Solving Accepting Life
with curiosity & non Reframing Willingness to accept
judgment Finding resources all situations as they
are
Awareness of Breath STOP Technique
Body Scan Problem-Focused Choiceless Awareness
Mindful Movement Emotion-Focused
S tre ss Ma n agement Pr a c t i c e s “On t he Go”

3. Mindfulness Approach Stress Management
Stress
Attentional Control Cognitive Change
Time
Attentional Training Problem Solving Accepting Life
with curiosity & non Reframing Willingness to accept
judgment Finding resources all situations as they
are
Awareness of Breath STOP Technique
Body Scan Problem-Focused Choiceless Awareness
Mindful Movement Emotion-Focused
S tre ss Ma n agement Pr a c t i c e s “On t he Go”

4. 1 Mindfulness Approach Stress Management
Stress
Attentional Control Cognitive Change
Time
Attentional Training Problem Solving Accepting Life
with curiosity & non Reframing Willingness to accept
judgment Finding resources all situations as they
are
Awareness of Breath STOP Technique
Body Scan Problem-Focused Choiceless Awareness
Mindful Movement Emotion-Focused
S tre ss Ma n agement Pr a c t i c e s “On t he Go”

5. 1 Mindfulness Approach Stress Management
2
Stress
Attentional Control Cognitive Change
Time
Attentional Training Problem Solving Accepting Life
with curiosity & non Reframing Willingness to accept
judgment Finding resources all situations as they
are
Awareness of Breath STOP Technique
Body Scan Problem-Focused Choiceless Awareness
Mindful Movement Emotion-Focused
S tre ss Ma n agement Pr a c t i c e s “On t he Go”

6. 1 Mindfulness Approach Stress Management
2
Stress
Attentional Control Cognitive Change
Time
Attentional Training Problem Solving Accepting Life
with curiosity & non Reframing Willingness to accept
judgment Finding resources all situations as they
3 are
Awareness of Breath STOP Technique
Body Scan Problem-Focused Choiceless Awareness
Mindful Movement Emotion-Focused
S tre ss Ma n agement Pr a c t i c e s “On t he Go”

7. 1 Mindfulness Approach Stress Management
2
Stress
Attentional Control Cognitive Change
Time
Attentional Training Problem Solving Accepting Life
with curiosity & non Reframing Willingness to accept
judgment Finding resources all situations as they
3 are
Awareness of Breath STOP Technique
Body Scan Problem-Focused Choiceless Awareness
Mindful Movement Emotion-Focused 4
S tre ss Ma n agement Pr a c t i c e s “On t he Go”

8. What Is The Similarity?
Image by Dylan Delaney Image from istock
Chased By A Tiger Deadlines

9. What Is The Similarity?
They both trigger
The Fight or Flight Reaction
Image by Dylan Delaney Image from istock

10. "Fight or flight" is an automatic stress response
in the body that enables humans and animals to
mobilize a lot of energy rapidly in order to cope
with threats in the environment.
~Walter B. Cannon, Physiologist

11. Fight or Flight at Work
Social & Psychological Stressors
~Real or Imaginary
~Negative or Positive
~Threat to:
Ego
Social Status
Strong beliefs
Sense of Control

12. Stress =
Perception of Stressors > Resources to Cope
~ Dr. Richard Lazarus

13. It is not the stressor itself but how you perceive it
& handle it that determines if it will lead to stress
~ Dr. Seligman

14. You never put it down

15. How do you deal with stressors?

16. How do you deal with stressors?
Maladaptive Coping
Suppression
Distraction
Workaholism
Food
Drugs
Reactivity
Addiction to drama

17. Changing Your Relationship With Stressors Using
Mindfulness

18. Mindfulness is
Being Present, moment to moment,
with Awareness, Affectionate
Curiosity and Non Judgment

19. Cultivating Response-Ability
Between stimulus & response there is a space. In that space is our power
to choose our response. In our response lies our growth & freedom.
~Viktor Frankl
()*+,' 24*).,.&&'15'
!"#$%$&' -)./*).&'01' 6,0.,"1,'01' 23"1,'
230' 230'
#$%&$ !"#$%&$ ""#$%&$
Libet 1999

20. Strengthening the
Mindfulness Muscle
“Only through mindfulness
training can we possibly
hope that our awareness
will be strong enough and
reliable enough to assist us
in responding in a balanced
& imaginative manner when
we are stressed.”
~ Dr. Jon Kabat-Zinn

21. Mindfulness Training
Awareness of Breath

22. Triangle of Awareness:
Using Breath As An Anchor
ity
s
No
rio
n-
Cu
Ju
te
dg
na
m
io
en
ect
t
Aff
Moment to Moment

23. Reminders for Stress Management “On the Go”
1.Brushing your teeth with full care
2.Enjoying the shower
3.Mindful walking to the car
4.Breathe at traffic lights
5.Mindful eating
6.Empathic listening
7.Consciously choosing to multitask when necessary
8.Digital apps for hourly reminder to breathe & stretch
9.Mindfulness apps like Buddhify to practice on the go
10.Being fully present with the family

24. Summary
•Be aware of your tigers
•Put the glass of water down
•The Mindful Approach - Awareness, Curiosity, Kindness
•Build your mindfulness muscle every day
•Remember the reminders for “On the Go”

25. Bring Awareness,
Curiosity, & Compassion
to Your Stressors, and
Play Well!
image by daddyandhiscamera on flickr
shalini@themindfulnessconnection.com