Work & Life Integration
Through Mindfulness
Tow Yee Yau, Ph.D.
Director of Health & Wellness:
Counseling & Psychological Services (CAPS) &
Student Wellness Center
Division of Student Affairs, University of Cincinnati
Outline
• Introduction
• Understanding what is life, work,
integration, & mindfulness
• Sources of stress
• Taking Care of Your Life
• Questions & Answers
Performance & Stress
Importance of Responsibility
• Who is responsible for your Life?
• What is your responsibility in Life?
• What is your responsibility in Work?
• What is Integration to you as an
individual?
Sources of Stress
Self-induced stress
Event-related stress
Work environment stress
Sources of Stress
• Self-induced stress – self-initiated as a result of
•
•
wandering, attachment, discriminating thoughts
(e.g., self-doubt, fear of failure, feelings of
perfectionism, boredom, anxiety)
Work environment stress – demands of your job,
relationships with your colleagues or supervisors
(e.g., time pressure, excessive work load)
Event-related stress – personal events that
affect your work life (e.g., medical problems,
family issues, life transitions)
Taking Care of Your Life
• Mindfulness Meditation
• Mindfulness in your daily life - BESTA
• Time management
Benefits of Meditation
 Reduction of anxiety and depressive symptoms
 Memory improves – focus, clarity, attention, and
concentration
 Mental and physical stamina increase
 Reduction of chronic stress – hypertension
 Relieve drugs and alcohol dependence
What is Mindfulness
Training?
 Mindfulness training is a scientific and
systematic method of developing mind’s
innate wisdom and capabilities
 Everyone has the skill to train our mind to
have clarity, concentration, calmness, and
awareness
Meditation Exercises
 Swinging hand exercise
 Breathing meditation
 Chanting meditation
 Walking meditation
 Prostration meditation
Sitting Meditation
Time Management
• Stephen Covey (1989) – urgency &
importance
• Priority 1: High Urgency/High Importance
• Priority 2: Low Urgency/High Importance
• Priority 3: High Urgency/Low Importance
• Priority 4: Low Urgency/Low Importance
Whole Person Approach
Spiritual
Emotional
Social
You
Will
Physical
Mental
Whole Person Approach
(continued)
• Spiritual – uncovered & developing virtues of
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•
•
•
•
character
Social – meaningful relationships
Physical – developing & maintaining physical
health
Mental – learning to grow & adapting changes
Will – learning to take responsibility for our
behaviors & letting go of things or people that
we have no control
Emotional – fully aware of feelings & emotions
CAPS Services
• Confidential counseling for UC students – individual,
couples, & group
• Psychiatry Program
• Psychological Testing
• Emergent Care services during business hours (Monday
to Friday; 8 am to 4 pm)
• 24/7 Phone Consultation/Crisis Helpline –
(513) 556-0648
CAPS Services
• Sexual Assault Support Program
• Substance Use Psycho-Educational Program
• Consultation with faculty, staff, family, and friends
concerned about a student
• Workshops and presentations – stress management,
communication, relationships and balancing demands,
and other life-enhancing topics
• Let’s Talk Program
• On-line Mental Health Screening
Counseling & Psychological Services
(CAPS)
225 Calhoun Street, Ste. 200
Cincinnati, OH 45219
Ph: 513-556-0648
Go online:
www.uc.edu/counseling
Entrance To CAPS: Next to Rue 21
Poem By Thich Nhat Hanh
“Breathing in, I calm my body,
Breathing out, I smile.
Dwelling in the present moment,
I know this is a wonderful moment!”
Thank you, Amituofo!