Building resilience through a Mindfulness-Based Stress Reduction (MBSR) approach, enhanced by evidence-based practices from the Mayo Clinic, provides a practical and structured method for strengthening mental fortitude. MBSR, pioneered by Dr. Jon Kabat-Zinn, blends mindfulness meditation and yoga to foster greater self-awareness and reduce stress. The Mayo Clinic’s Stress Management and Resilience Training (SMART) program, focused on practices— gratitude, kindness, and acceptance—adds a valuable dimension to this approach.

Evidence supports the efficacy of these daily practices in bolstering resilience. A daily gratitude exercise, where individuals reflect on and note things they are thankful for, helps shift focus away from stressors to positive elements and higher meaning of life. 

Incorporating kindness, both towards oneself and others, is another vital practice. Regular acts of kindness contribute to emotional stability and strengthen relationships, which are crucial for managing stress. 

Acceptance, another key practice, involves acknowledging and embracing one’s current experiences without judgment. This practice promotes emotional flexibility and reduces resistance to stress. By accepting rather than resisting difficult emotions, individuals can navigate stress more effectively and maintain greater emotional balance.

The session will demonstrate underlying neuroscience, clinical trials research and practical tips for implementing this integrated approach. It has been studied in healthcare workers, learners and patients facing terminal illness through multiple clinical trials at Mayo Clinic. This session will demonstrate evidence, neuroscience principles and a practical sticky four minutes routine for:

Daily Gratitude Practice: Spend 90 seconds each day reflecting on and documenting what you are grateful for. 
Engage in Acts of Kindness: Regularly perform small acts of kindness (30 seconds) towards yourself and others. 
Practice Acceptance: Allocate time each day to acknowledge and accept your feelings for your loved ones (120 seconds) at the end of each day. 

By a practical experience of combining these practices, attendees will build a robust framework for resilience, supported by both Mayo Clinic research and broader evidence. This holistic approach promotes improved stress management, emotional stability, and overall well-being.
 

Session Learning Objectives:

1.) Review the neuroscience of stress and resilience.

2.) Apply integrative principles to manage stress.

3.) Create a resilience practice based on principles of neuroplasticity.