International Day of Yoga at MGH – June 21, 2018
Author: Jocelyn Meek
International Day of Yoga at MGH – June 21, 2018
In celebration of International Yoga Day, the Benson-Henry Institute for Mind Body Medicine at MGH is pleased to invite the entire community to hear Jeffery Dusek, PhD present “Kripalu’s RISE: A Yoga-Based Mindfulness Program for Healthcare Professionals, Educators and Frontline Professionals.” This presentation will be held Thursday, June 21st from 1 PM to 2:15 PM in the MGH Ether Dome.
Since its inception in 2015, the International Day of Yoga has served as an opportunity to study and celebrate the physical, mental and spiritual practice of yoga. In Massachusetts, the celebration precedes the 3rd International Conference on Integrative Medicine: Role of Yoga and Ayurveda in Cancer and Palliative Care, which will be held June 22-24, 20198 at the Joseph Martin Conference Center at Harvard Medical School.
Dr. Dusek, the Chief Research Officer at Kripalu Center for Yoga & Health in Stockbridge, MA, will discuss the ways in which mindfulness and yoga practices can help healthcare providers balance life and work. Dr. Dusek has been a longtime research collaborator with the Benson-Henry Institute for Mind Body Medicine (BHI) at Massachusetts General Hospital, is a recent appointee of MGH’s Department of Psychiatry.
This is why we should all start breathing
By Remy Rippon
Vogue Australia
Inhale and exhale.
‘You should really meditate’. It’s a phrase you’ve probably heard a handful of times from that friend who seems to exude endless zen by taking 20 minutes out of their daily routine to calm their mind, centre their body, and simply breathe. And, who loves to share just how great it is. Well, as it turns out, they’re not wrong.
In fact, breathing is having a moment. There are apps to help you do it correctly (btw, there’s a right and wrong way), and the Apple Watch Series 2 even houses the Breathe app which pings you a notification to remind you to stop and take a moment out of your busy lives to, well, breathe.
Click HERE to read the full article
The Turkey at the Table: Tips for Handling Thanksgiving Stress
We all have an Uncle Paul …he’s that guy at the Thanksgiving table, the one whose political prognostications poison the potatoes and inspire suffering over the stuffing. He’s loud, he’s brash, he’s opinionated and he makes you want to cower under the table cloth.
Yes, the holidays are the best of times, they are the worst of times. And in this highly politicized climate, they can inspire no end to anxiety.
If you’re dreading the day, BHI’s Dr. Ellen Slawsby has some sage advice:
“Family dynamics are the number one stress factor for most people during the holidays,” Dr. Slawsby says. “There are several ways to handle that stress so that you can make the most of your holidays and enjoy them yourself.”
- The most important thing is self-care.
The holidays are a very busy time of year; between parties, cooking, shopping and relatives from far flung places, its especially important to take time for yourself.Be sure to plan your time – fit in your daily exercise, schedule an afternoon break for a cup of tea or a few chapters of your favorite book.“We all feel a sense of obligation to our families, but we have an obligation to take care of ourselves,” Dr. Slawsby says. “You need to literally make a list of the things that make you happy and schedule time to do them. Even if it’s just for a few minutes, you need to stop, breathe and reflect.” - Brainstorm your responses in advance
If you have a relative whose conflicting views on life, politics, fashion, etc… diverge from your own, don’t let yourself be goaded into an argument. Think of what the conversational minefields may be and come up with some neutral comments that everyone can agree on.“If you have a toxic relative and you’re dreading seeing them, think in advance about what you have in common. Think of strategies for steering the conversation away from what might be divisive,” Dr. Slawsby said. “Think of a good memory that knits you all together and say to Uncle Paul, ‘remember that time I got lost at the amusement park you and found me and saved me?’” - Have an exit strategy
If things tend to devolve over dessert, clear the table. Go to the restroom. Pop into the den and watch the football game if the gang in the living room is getting catty. Take time for a mini meditation.Remember that you don’t have to commit for a full day – maybe you just come for dessert. Perhaps you tell everyone you have to leave by 4 o’clock.“It’s healthy to set boundaries – decide how much time and energy you want to expend. This is your family and you love them, but if the conversation is taking a toll on your emotions, you need to limit your exposure,” Dr. Slawsby said. - Host planning
If you’re hosting the event and you want to avoid volatility, there are some easy things you can do to help set the right mood:
- Create a soothing playlist
- Dim the lights to set the mood
- Set place cards at the table to ensure conflicting parties aren’t seated side by side
- Create distinct conversational settings – place hors d’eouvres in different rooms so people of like minds can naturally congregate together
- Organize post-turkey walks around the neighborhood
“We all feel varying levels of stress about the holiday, but I really try to focus on what we have in common,” Dr. Slawsby said. “The holidays are about gratitude, sharing and giving. And if we think carefully about our interactions and take care of ourselves, there’s no reason the holidays can’t be joyful.”
BHI and MGH Celebrate International Day of Yoga
The Benson-Henry Institute (BHI) and Massachusetts General Hospital (MGH) celebrated the International Day of Yoga with thousands of employees at the hospital’s annual Employee Appreciation Picnic June 21st. BHI serves as the hospital’s center of integrative health and wellness, offering yoga and tai chi classes, guided meditations and Stress Management and Resiliency Training (SMART) programs.
At the employee picnic, BHI staffers provided information on the institute’s programmatic offerings, provided de-stress and chair yoga information and Director of Yoga Programs Laura Malloy, LICSW demonstrated gentle yoga moves to the thousands of employees who visited the booth on the Bullfinch Lawn.
“This was a wonderful setting to share information about the benefits of yoga and connect with those who have a practice or would like to start a yoga practice,” said Laura Malloy, LICSW, BHI’s Director of Yoga Programs.
Celebrations were held in more than 180 recognizing the importance of Yoga, the 5,000-year-old physical, mental and spiritual practice that got its start in India. Yoga is an important of self-care, and can help to slow the effect of stress and aging on both the body and mind. The celebration at MGH was supported by hospital administration, including MGH President Dr. Peter Slavin and was acknowledged by Shiripad Naik, Minister of State (Independent Charge) for the Government of India’s State for Ayurveda, Yoga and Naturopathy (Ministry of AYUSH).
BHI is pleased about a burgeoning relationship with AYUSH; this spring, Medical Director Darshan Mehta, MD, MPH helped organize a symposium on Integrative Medicine and the Role of Yoga and Ayurveda at Harvard Medical School. The symposium drew hundreds of participants from around the world. Participants included Dinesh Patel, MD, Emeritus Chief of Arthroscopic Surgery at MGH, BHI Director Dr. Gregory Fricchione and Research Director John W. Denninger, MD, PhD.
“Our founder, Dr. Herbert Benson, was one of the first doctors in the Western Hemisphere to recognize the importance of eastern practices in managing stress and improving health. Many of the mind body practices that we recommend have origins in India and its very exciting to see that come full circle,” Dr. Mehta said. “We’ve adopted these eastern practices and studied their efficacy in scientific practice. There’s a beautiful irony in being part of this new partnership.”
BHI Hosts Annual Mind Body CME October 19-21, 2017
BHI will host its annual conference at Harvard Medical School October 19-21, 2017. This year’s course, “Mind Body Medicine: Guiding Patients to Health and Happiness,” will provide hundreds of clinicians and mind body practitioners from across the globe an opportunity to explore cutting-edge research, share best practices and discover new strategies for treating patients. The 2 ½ day Continuing Medical Education (CME) course will be held at the Joseph Martin Conference Center in Boston.
The conference will feature a joint presentation by BHI founder Dr. Herbert Benson (author of “The Relaxation Response,” a groundbreaking work of mind body medical literature) and Jon Kabat-Zinn, PhD, whose pioneering work in the field led him to coin the phrase “mindfulness” and found the Center for Mindfulness at the University of Massachusetts Medical School, Worcester. BHI Director Dr. Gregory Fricchione will present “Evolutionary Mind Body Medicine: Implications for Health and Well-Being.”
Keynote speakers Amy Cuddy, PhD and Robert Waldinger, MD are Harvard professors and TEDtalk phenoms who between them have more than 50 million views. Dr. Cuddy’s 2015 book “Presence: Bringing your Boldest Self to your Biggest Challenges,” explores how harnessing inner strength can help propel individuals to greater success. A professor of psychology at Harvard, Dr. Cuddy is perhaps best known for her TEDtalk about “the power pose,” which discusses how one’s carriage can influence interpersonal relationships. Dr. Waldinger directs the Harvard Study of Adult Development, one of the longest longitudinal studies of adult life ever done. Dr. Waldinger’s research focuses on the lifetime predictors of healthy adult development, studying two groups of men recruited as teenagers from Harvard College and from Boston inner city neighborhoods, and who have been part of the Study for 76 years.
The BHI is proud to feature members of the Healing Emergency Aid Response Team 9/11 (H.E.A.R.T. (9/11). The team of New York-area police, fire, emergency medical and building trades personnel responded in the aftermath of the September 11, 2001 attack; their shared experiences bonded the members and propelled them to share their strategies for responding to crises with other first responders around the country. HEART 9/11’s mission is to respond to natural and man-made disasters, help those affected to rebuild and recover by teaching resiliency skills to individuals and families.
Registration for the course will be conducted through Harvard Medical School. For more information or to register, please click here.
This offering meets the criteria for 22.25 Continuing Medical Education (CME) credits for physicians. The institute is applying for Continuing Education (CE) credit(s) for nurses and psychologists, and for credit hours for social workers and counselors.
*Note to New York state social workers: BHI has applied to become an approved CME provider. Please check back for more information.
The Herbert Benson, MD Course in Mind Body Medicine – Oct 25-27
The Benson-Henry Institute’s annual Continuing Medical Education (CME) course will be held October 25-27, 2018 at Harvard Medical School. Since its launch more than 30 years ago, the course has provided thousands of clinicians and mind body practitioners from across the globe an opportunity to explore cutting-edge research, share best practices and discover new strategies for treating patients.
This year’s course will be historic, as it is the first year it is being named in honor of Herbert Benson, MD, renowned mind body pioneer and founder of the institute.
“Dr. Benson pioneered a new area of research; in modern science, his approach was unique – a western scientist willing to investigate ancient traditional approaches to health,” said BHI Director Gregory Fricchione, MD. “Dr. Benson came to understand that to maximize our patients’ chances of achieving health and wellness, we physicians, nurses and caregivers needed to help them advance their self-care. No longer would pharmaceuticals and procedures be sufficient. This, year we are proud to name our annual Benson-Henry institute/Harvard continuing medical education course in mind body medicine after Dr. Benson, our director emeritus.”
The 3-day Herbert Benson, MD Course in Mind Body Medicine will be held at the Joseph Martin Conference Center in Boston. Keynote speakers are Richard Davidson, PhD and Joan Borysenko, PhD.
The founder and director of the Center for Healthy Minds at the University of Wisconsin, Dr. Davidson is a neuroscientist whose research centers on emotion and the brain. His most recent book (with coauthor Dan Goleman, PhD), Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body, was published last year. A professor of psychology and psychiatry, Dr. Davidson was named one of the 100 most influential people in the world by TIME magazine in 2006.
Dr. Borysenko is a Harvard-trained psychologist and internationally-recognized expert in the mind-body connection. She is the author of the New York Times bestseller Minding the Body, Mending the Mind, and a former colleague of Dr. Benson’s. A celebrated and uplifting public speaker, Dr. Borysenko is a blogger for the Huffington Post; her work has also appeared has appeared in outlets from The Washington Post to The Wall Street Journal.
The Herbert Benson, MD Course in Mind Body Medicine will focus on the latest research into the links between mind/brain and body and how the human being functions as a unit. Evidence-based practices that help us deal with stress related non-communicable diseases will be highlighted. Attendees will be able to take part in meditation workshops, tai chi and yoga sessions, and build skills through interactive workshops and panel discussions that support stress reduction and the enhancement of resiliency. Topics include mind body approaches to sleep, nutrition and exercise; how narrative story telling can help patients reframe their sense of wellbeing; ways to build your own mind body clinic; insight into our Stress Management and Resiliency Training (SMART) program; integrative approaches to reducing burnout in healthcare providers; and the importance of self-care, among others.
Speakers include mindfulness researcher Dr. Judson Brewer, author of The Craving Mind, happiness expert Robert Waldinger, MD, noted sleep researcher Suzanne M. Bertisch, MD, MPH and acceptance and commitment therapy expert Dr. John Matthews, among others. Our BHI leadership team – including Drs. Benson and Fricchione – will also present latest in mind body medicine research.
The Harvard Medical School designates this live activity for a maximum of 23.5 AMA PRA Category 1 Credits™. The Benson-Henry Institute will also apply for Continuing Education (CE) credit(s) for nurses and psychologists and for credit hours for social workers.
This program has been approved for 23.5 Social Work Continuing Education hours for relicensure, in accordance with 258 CMR. Collaborative of NASW and the Boston College and Simmons Schools of Social Work Authorization Number D 80092.
The Massachusetts General Hospital, Department of Psychiatry is approved by the American Psychological Association to offer continuing education for psychologists. The Massachusetts General Hospital, Department of Psychiatry, maintains responsibility for the program and its content. This offering meets the criteria for 18.5 Continuing Education (CE) credit(s) for psychologists.
This continuing nursing education activity was approved by the American Nurses Association Massachusetts (ANA MASS), an accredited approver by the American Nurses Credentialing Center’s Commission on Accreditation. The Herbert Benson, MD Course in Mind Body Medicine, has been approved for 23.5 contact hours.
Registration for the course is conducted through Harvard Medical School. For more information on this course, please visit mindbody.hmscme.com or email jmeek@partners.org.
1-Day Mind Body Nursing CME – April 9th
The Benson-Henry Institute for Mind Body Medicine (BHI) is pleased to invite nurses and healthcare clinicians to its upcoming continuing medical education program, The Science of Stress and Resiliency: Integrating Mind-Brain-Body Interactions into your Nursing Practice.
The program is offered under the auspices of the Norman Knight Nursing Center for Clinical & Professional Development at Massachusetts General Hospital and will be held Monday, April 9th from 8 AM to 5 PM at Partners Healthcare at Assembly Row, Somerville.
“There aren’t enough drugs or interventions to keep us healthy. Understanding the physiology of stress and the mechanisms and interventions that counter its harmful influence is needed for prevention and treatment of illness and for overall vitality and resiliency. This is an excellent opportunity for nurses to learn how the science of stress affects the brain and body and to develop self-care skills they can teach patients and utilize themselves to build resiliency and reduce burnout,” said course director Peg Baim, MS, NP.
Participants will hear the latest research into the science of stress and how it affects the body at the genomic level, understand how lifestyle behaviors can positively impact health outcomes and build resiliency, build skills in meditation, understand cognitive reappraisal and take part in mind body practices like yoga.
Speakers include BHIS’s Clinical Director of Training, Peg Baim, MS, NP; BHI’s Director of Research, John W. Denninger, MD, PhD; Laura Malloy, LICSW, RYT, Director of Yoga Programs at BHI; and Boston-area nursing leaders Patricia Martin Arcari, PhD, RN, AHN-BC, Program Manager of the Zakim Center for Integrative Therapies at Dana-Farber Cancer Institute; Joanne Rowley, RN, MS, HNB-BC, Clinical Nurse Specialist and Holistic Nurse at MGH Revere; and Women’s Health specialist Leslee Kagan, MS, FNP-BC.
Participation in the course can be applied toward the BHI’s Stress Management and Resiliency Training (SMART) Certification for Healthcare Practitioners program. For more information or to register, visit www.cvent.com/d/7tqrps or email jmeek@partners.org.
Norman Knight Nursing Center for Clinical & Professional Development at Massachusetts General Hospital is an approved provider by the Ohio Nurses Association an accredited approver of continuing nursing education by the American Nurses Credentialing Center’s Commission on Accreditation. (OBN-001-91) (OH-239, 10/1/2020). The Knight Center has awarded 8.75 contact hours.
5 Yoga Poses for Better Sleep
Mandy Oaklander,Heather Jones
Apr 28, 2017
TIME Health
If your goal is sounder sleep, it’s a good idea to try tiring yourself out during the day. Any exercise can do this, of course. But yoga may be the best type for the job.
Not only does yoga offer (often intense) physical activity, but it imparts an extra mind-body benefit. “Yoga helps elicit what we call the relaxation response, which is essentially the physiological opposite of the stress response,” says Laura Malloy, director of yoga programs at Massachusetts General Hospital’s Benson-Henry Institute for Mind Body Medicine. It helps ease any muscle tension you’ve built up throughout the day—even unknowingly—while soothing a racing mind.
For a natural sleep aid, Malloy recommends trying these five yoga poses before bed. Do each pose for six repetitions, or hold them for six cycles of deep breathing.
Click HERE to read the full article
Five Ways to Reduce Holiday Stress: Pandemic Edition
The holidays can be the best of times and the worst of times, but we can manage our response to stress and find joy in small things to build resiliency. BHI’s John Denninger, MD, PhD, has some ideas for how to make the holidays a little lighter and brighter for those who may be feeling stressed, lonely or overwhelmed during this second pandemic holiday season.
By focusing our intentions on the following, Dr. Denninger says, we can reframe our thoughts and bring positivity to a stressful season or event: optimism, flexibility, social connection, creativity and kindness, and mindfulness.
Optimism
Focusing on optimism in an intentional way is a good way to reduce pandemic-related stress.
“We should be reminding ourselves that things are likely to continue to improve,” Dr. Denninger says. “We can expect the best, while preparing for the worst and build a sense of empowerment by doing our part to lessen the impact of the pandemic: getting vaccinated, wearing masks, limiting our exposure and, when we gather together, doing so in small groups and in safe, ventilated spaces.”
Gratitude is another important thing factor.
“Gratitude has been shown to be helpful in maintaining mood and preventing depression. Although it may seem like a difficult time to generate gratitude—with everyone weary from all we’ve been through—it is a time to focus on how grateful we are for what we’ve come through, what we’ve survived.”
Dr. Denninger recommends keeping a gratitude diary—on paper, on your phone or other device, or just as a daily reflection. Bringing to mind one to three things, people, or activities we appreciate each day can be a wonderful way to maintain gratitude and build a positive outlook.
Flexibility
Flexibility in the face of adversity is a trait we can all benefit from cultivating.
“You may be thinking, ‘Here we are—even in highly vaccinated Massachusetts—and we’re still seeing an upswing in infection rates!’ Practicing flexible thinking will help us see that this doesn’t mean we can’t celebrate with friends and family, but just have to think about shifting things a little: having smaller gatherings, making sure all are vaccinated—and preferably boosted—and paying to attention to what local COVID rates are.”
Recognize that we can’t control the pandemic, just our response to it.
“Practice acceptance. Acceptance is not saying that you like the situation—it’s just coming to a point where you can admit, ‘This is the reality, I have to deal with it,” and then figure out where to go from there,” Dr. Denninger says.
“We’ve all had things we’ve needed to accept—things beyond our control—and we’ve all experienced the peace that comes from accepting a situation as opposed to just being angry or hurt by it. We are in the midst of a pandemic, and, sure, the holidays are going to be somewhat different. But they can still be joyous.”
Social Connection
Many people report feeling isolated or lonely at the holidays, and even more so during the pandemic.
“One thing is to take stock of who you give support to and who you get support from—both now and in the past. Especially during this holiday season it may be a good time to reach out to people you think may need your support or to those who have no one to spend the holidays with and may be feeling lonely,” Dr. Denninger says.
And it doesn’t just have to be to individuals; we can reach out (even virtually) through religious organizations, support groups, clubs and peer-led organizations like Alcoholics Anonymous, all of which can be wonderful ways to connect.
It’s also a good idea to gather with others who love the things you do: if you are an art lover, go to a museum. You’ll find others who share your passion. Like music? Try a concert (but wear a mask). Even if you’re going to something by yourself, it can be a way to feel connected to the people around you when you’re sharing in things you all enjoy.
“Human beings are social creatures, and if we feel that our connection to our family or work group has been damaged, there are many others who are looking for similar connections. It can feel difficult to reach out, but we often find that that difficulty is easily overcome. Especially at the holidays, and during a pandemic.”
Creativity & Kindness
Kids are great at expressing creativity, but somewhere along the line many adults stop finding time to be “makers.” Find time pick up an old knitting project, get back to your woodworking tools, get out some pencils and find some time to draw or color. Dr. Denninger and his family like to make gingerbread houses during the holidays.
“it’s not about the finished product, it’s about finding time to do something you enjoy.”
People draw satisfaction and purpose from helping others; so, while you’re being creative, you can bake some cookies for a neighbor and drop them off. Take the extra food in your cupboards to the local pantry, donate toys or coats to those less fortunate.
“We can improve our own outlook by knowing we are useful and helpful to those around us. Think of who in your life could use a little boost, and find a way to make that happen—whether it’s going through old photos and sending them to a friend or shoveling an elderly relative’s driveway, there are plenty of things we can do to make ourselves and those around us feel valued and seen.”
Taking a Mindful Moment
If something is stressful, stop, breathe, reflect, and choose:
- Stop for a moment
- Take time to do some mindful breathing or a longer guided meditation
- Reflect on how you want to proceed in the face of the stressor
- Choose a path forward.
“We’re all in the same boat together. One could view that as something to be despairing about, but it’s also an opportunity for us to come together,” Dr. Denninger says. “The holidays are a potential time for unity and wouldn’t it be nice if we were all working together toward unity and compassion?”
