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Mindset Matters: 5 Steps to Conquering Stress with Mindfulness

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“I believe you can connect to inner peace despite life’s external chaos” Romila “Dr. Romie” Mushtaq, MD Center For Natural and Integrative Medicine Orlando, Florida


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ROMILA “DR. ROMIE” MUSHTAQ, MD Neurologist Integrative & Holistic Medicine Yoga/Meditation Teacher @DrROMILA #Diva360


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Mindfulness: Pay Attention Be Present www.BrainBodyBeauty.com


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REACTIVE MINDSET RESPONSIVE MINDSET Critical or cynical Driven to prove self worth Protective of self interests Fear based responses Purpose or vision Collaboration Concerned for community Selfless leader YOU CHOOSE WHERE YOUR MINDSET IS ANCHORED


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MINDFULNESS TO SHIFT MINDSET “You cannot know others until you know yourself”


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5 STEPS TO SHIFT MINDSET Self-compassion through self-care Compassion towards others Adopt an Attitude of Gratitude Be Still How Can I Be of Service? CREATE A MINDFUL PATH www.DrRomie.com


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Mindfulness: Pay Attention Be Present www.DrRomie.com


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MINDFULNESS Mindfulness transcends gender, race, religion, or geographical location Mindfulness-Based Stress Reduction Techniques Universities Business schools Corporations Professional Athletes Public schools


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5 STEPS TO PERSONAL PEAK PERFORMANCE Self-compassion through self-care Compassion towards others Adopt an Attitude of Gratitude Be Still How Can I Be of Service? CREATE A MINDFUL PATH TO SHIFT MINDSET www.DrRomie.com


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HOW DO YOU REACT TO STRESS? STRESS defined: A state one experiences when there is a mismatch between perceived demands and perceived ability to cope


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STRESS RESPONSE: FIGHT OR FLIGHT


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DISCONNECT TO RECONNECT DIGITAL DETOX


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Physical Activity 20 minutes raises BDNF RESTORE SLEEP NUTRITION IS KEY anti-inflammatory diet 20-30gm protein each meal YOUR BODY IS A TEMPLE START WITH ONE STEP TO CHANGE


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5 STEPS TO PERSONAL PEAK PERFORMANCE Self-compassion through self-care Compassion towards others through forgiveness Adopt an Attitude of Gratitude Be Still How Can I Be of Service? CREATE A MINDFUL PATH TO SHIFT MINDSET www.DrRomie.com


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HOW DO WE FORGIVE? Visualize the person that needs forgiveness Write down their sins through your eyes Write down how their actions made you feel Write down what you will gain if you forgive them Ask what you learned from the situation Burn the paper


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FORGIVENESS MEDITATION 1. find a comfortable position and quiet place to sit 2. Ask for help in forgiving- prayer to God 3. Visualize the person you would like to forgive. See them in a different role/light 4. Choose to drop the pain and forgive “I forgive _______” 5. Thank God and yourself for being open to forgiveness


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5 STEPS TO PERSONAL PEAK PERFORMANCE Self-compassion through self-care Compassion towards others Adopt an Attitude of Gratitude Be Still How Can I Be of Service? CREATE A MINDFUL PATH TO SHIFT MINDSET www.DrRomie.com


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5 STEPS TO PERSONAL PEAK PERFORMANCE Self-compassion through self-care Compassion towards others Adopt an Attitude of Gratitude Be Still How Can I Be of Service? CREATE A MINDFUL PATH TO SHIFT MINDSET www.DrRomie.com


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Meditation is simply the act of making an appointment with yourself.” - Dr. Romie


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JOURNAL OF AMERICAN MEDICAL ASSOCIATION JANUARY 2014 META-ANALYSIS OF STUDIES LOOKING AT MEDITATION (VARIOUS TYPES) Journal of Psychiatry 2003;64 Suppl 3:7-14. J. Alt and Comp Medicine Nov 2010; 16(11): 1145–1152. Meditation Treats Depression and Anxiety Yoga and Meditation reduce GABA levels


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RELAXATION RESPONSE: REST AND DIGEST Dr. Herbert Benson Autonomic Nervous System Modulated by balancing sympathetic nervous system parasympathetic nervous system


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MINDFULNESS BASED STRESS REDUCTION Start 5 minutes daily Build to 20 minutes daily If thoughts come, say “oh well” No self judgement www.DrRomie.com


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5 STEPS TO PERSONAL PEAK PERFORMANCE Self-compassion through self-care Compassion towards others Adopt an Attitude of Gratitude Be Still How Can I Be of Service? CREATE A MINDFUL PATH TO SHIFT MINDSET www.DrRomie.com


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@DrROMILA


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GRACIOUS LISTENING Listening without judgement Listening without formulating a response in your mind Ask, “tell me more..” Take a deep breath COMPASSION TOWARDS OTHERS www.DrRomie.com


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Work with Dr. Romie Invite Dr. Romie to speak to your company or organization Do you suffer from depression, anxiety or career burnout? Work with Dr. Romie one on one to learn natural & holistic methods to heal Virtual counseling available


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your mind is strong medicine, choose a positive thought. -Dr. Romie www.DrRomie.com


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