Wellbeing
Resources including the PERMA Model, helpful information, and recommended apps for wellbeing.
The PERMA Model
Martin Seligman’s PERMA Model of Wellbeing – The 5 Pillars of Wellbeing: Strengthening these will increase your resilience.
P - Positive Emotion
E - Engagement
R - Relationships
M - Meaning
A - Achievement
Additional Information on Wellbeing
Self-Assess
Other Topics on Wellbeing: Optimism
Other Topics on Wellbeing: Mindfulness
“The purpose of meditation is not to create a blank mind. It is to change your relationship to your thoughts and feelings…from a sense of urgency …to a sense of calm, observing nonjudgment.” Todd Davison, MD
“Paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” Kabat-Zinn (1994) Wherever you go there you are: mindfulness meditation in everyday life. New York: Hyperion.
Mindfulness practice has been shown to increase left prefrontal activation. And, people with more left prefrontal activation report more positive affect and have reduced levels of cortisol (Hall, 2008).
Improved self-regulation comes from increased acceptance and self-awareness. In other words, approaching and accepting stressors or negative emotions leads to less avoidance behavior, rumination and impulsive reactions to these inner experiences. Perry-Parrish, et al. (2016). Mindfulness-based approaches for children and youth. Current Problems in Pediatric and Adolescent Health Care.
Outcome Data for Mindfulness
- 2015 meta-analysis found moderate evidence of improved anxiety, depression and pain. Effect sizes ranged from 0.30 – 0.38. Goyal, et al. (2014). JAMA Internal Medicine, 174(3):357-368.
- 2010 meta-analysis found mindfulness-based psychotherapy to be moderately effective for improving anxiety and mood symptoms. Effect sizes ranged from 0.59 – 0.97. Hofmann, et al. (2010). Journal of Consulting and Clinical Psychology, 78(2):169-183.
- 2004 meta-analysis found that mindfulness training among medical patients (mixed cancer diagnoses, coronary artery diseases, chronic pain, obesity, etc.) produced medium strength effect sizes on measures of mental health (mood, anxiety, sleep) and on physical health (pain, physical impairment, report of physical symptoms). Effect size of approximately 0.5. Grossman et al. (2004). Journal of Psychosomatic Research, 57: 35-43.
Resources to Begin your Practice
- UW Health Mindfulness Program Guided Practices
- Free Mindfulness-Based Stress Reduction Class
- Guided Imagery
- Stanford WellMD
Books
- 10% Happier by Dan Harris
- Radical Acceptance by Tara Brach
- Wherever You Go There You Are by Jon Kabat-Zinn
- Mindfulness for Beginners by Jon Kabat-Zinn
Apps
Reflective Writing/Journaling
Self reflection helps to set right the relentless technical and impersonal aspects of healthcare. By reflecting on our experiences, we reconnect to what gives meaning to work and life. Pausing to reflect gives us the chance to consider the ethical aspects of healthcare, to tolerate uncertainty, maintain curiosity and to promote empathy. There is good evidence for the health and emotional benefits of reflective writing (Pennebaker, 2000), and these are potentiated when you choose to share with a trusted friend or colleague. For some pointers on how to get started, try the University of Texas at Austin's Dr. Pennebaker’s suggestions.
Visit the Medical Humanities website and, inquire about joining Moving Pens – a writing group for students, residents and faculty which meets on campus two times per month.
Other Resources
Recommended Wellbeing Apps
Mindfulness
Sleep
Anxiety
Mood Tracking
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