3-21 No Kiddin' Podcast
Ann Justi & Yoga Therapy Talk
Chatting with Ann on topics like yoga therapy, mediation and recovery.
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Thanks for listening to my episode on the 3-21 No Kiddin' podcast. Let me know if there is anything, I can do to help you or someone you know.
I offer individual and group trainings on yoga therapy to help with long term relief of symptoms of addiction/compulsion – an 8-week course.
To learn ways to relieve anxiety in the moment (most people will not be aware you are doing anything) please fill out the contact form (click here) and ask me to send you a PDF of the techniques.
Articles and Workbooks for Mindfulness Gambling:
MINDFULNESS BASED RELAPSE PREVENTION FOR PROBLEM GAMBLING Workbook
Peter Chen, Farah Jindani and Nigel E. Turner
A Harvard Health article
Compulsive Gambling and Anxiety
Self-Help Exercises for Anxiety to Relieve the Gambling Urge
Yoga for addictions: a systematic review of randomized clinical trials Focus on Alternative and Complementary Therapies Volume 19 (1) March 2014 1–8 © 2014 Royal Pharmaceutical Society Paul Posadzki, Jiae Choi, Myeong Soo Lee, Edzard Ernst
Yoga for Addiction — Tapping the Body's Wisdom By Kate Jackson Social Work Today Vol. 17 No. 3 P. 18 May/June 2017 Issue
Mindfulness and problem gambling treatment. Chen, Peter & Jindani, Farah & Perry, Jason & Turner, Nigel. (2014). Asian Journal of Gambling Issues and Public Health. 4. 2. 10.1186/2195-3007-4-2.
Yoga Therapy Book
Subconscious Visualization Therapy with meditation
Mindfulness in Your Life:
1. Automatic Pilot and Relapse involved learning how to slow down and be more present in one’s life through practices such as mindful eating and paying attention to the body.
2. Awareness of Triggers and Craving involved developing greater awareness of triggers to gambling and how to respond from a place of mindful awareness.
3. Mindfulness in Daily Life involved bringing greater mindful awareness to one’s daily activities, such as eating, cooking, taking a shower, etc.
4. Mindfulness in High-Risk Situations involved teaching participants how to cope when they are in situations that may put them at risk to gamble.
5. Acceptance and Skillful Action involved the role of acceptance in coping with difficult situations and making skillful choices instead of gambling.
6. Seeing Thoughts as Thoughts involved exploring relationship to experience and how this awareness can be helpful in becoming less overwhelmed when challenged.
7. Self-Care and Lifestyle Balance involved developing greater compassion and kindness toward oneself and others.
8. Social Support and Continuing Practice involved reflecting on the past seven weeks, consolidating the learning and continuing to move forward.
When you are not mindful:
1. I could be experiencing some emotion and not be conscious of it until sometime later.
2. I break or spill things because of carelessness, not paying attention or thinking of something else.
3. I find it difficult to stay focused on what is happening in the present.
4. I tend to walk quickly to get where I am going without paying attention to what I experience along the way.
5. I tend not to notice feelings of physical tension or discomfort until they really grab my attention.
6. I forget a person’s name almost as soon as I have been told it for the first time.
7. It seems I am “running on automatic,” without much awareness of what I am doing.
8. I rush through activities without being really attentive to them.
9. I get so focused on the goal I want to achieve that I lose touch with what I am doing right now to get there.
10. I do jobs or tasks automatically, without being aware of what I am doing.
11. I find myself listening to someone with one ear, doing something else at the same time.
12. I drive places on “automatic pilot" and then wonder why I went there.
13. I find myself preoccupied with the future or the past.
14. I find myself doing things without paying attention.
15. I snack without being aware that I am eating.
(1) Mindfulness techniques:
Non-judgmental detachment - Now I can recognize what is happening internally and separate myself from what I am thinking.
How important it is to breathe and slow down.
Staying in the moment.
My brain is very busy but, I learned how to stay on NOW, in this moment.
Aware of the moment I have become more aware of the present moment.
I have become more mindful and conscious about the present moment, learning to take things one step at a time.
(2) Increased awareness of triggers and ability to cope
Aware of triggers to become more aware of life situations and how to deal with them.
Mindfulness/awareness of warning signs and triggers is my main tool to not returning to coping via gambling.
Able to deal with life situations I had a bit of a crisis what got me through Is by practicing mindfulness and journaling.
(3) Feeling calmer, more relaxed and more patient
Patient and calm Learn how to calm down by using the 3-minute breathing meditation.
I have more patience and am aware of my heartbeat.
Taking time on a task Learn about taking your time on something without stressing yourself.
Less anxiety Learn how to calm down.
(4) Improved self-discipline, control, or control over gambling:
Self-discipline Stop and think before I do any harm or damage to myself.
I learned to discipline myself better.
Avoid auto pilot
To be able to control going into auto pilot.
(5) Better interpersonal skills
Improved relationships Learn not to judge people so fast.
Better at listening Much better listener and not affected by small things.
Conflicts are less severe when you do not react right away.
(6) Positive experiences in their lives
Learned how I sometimes get rid of bad thinking and be relaxed.
Helping with my job/career.
Become a better person.
References for Mindfulness:
An archive of mindfulness teachings by Gil Fronsdal, Andrea Fella, and various
guest speakers at the Insight Meditation Center in Redwood City, CA.
Downloadable meditation teachings and instruction from Dharma Seed.
Links and articles relevant to meditation and recovery.
Downloadable meditations by Ronald D. Siegel, PsyD.
The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions, by Christopher K. Germer. New York: Guilford Press, 2009.
The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness, by J. Mark. G.Williams, John D. Teasdale, Zindel V. Segal and Jon Kabat-Zinn. New York: Guilford Press, 2007.
The Miracle of Mindfulness: An Introduction to the Practice of Meditation, by Thich Nhat Hanh. Boston: Beacon Press, 1987.
Start Where You Are: A Guide to Compassionate Living, by Pema Chödrön. Boston: Shambhala, 1994.
When Things Fall Apart: Heart Advice for Difficult Times, by Pema Chödrön. Boston: Shambhala, 1997.
Wherever You Go, There You Are: Mindfulness Mediation in Everyday Life, by Jon Kabat-Zinn. New York: Hyperion, 1994.
The Power of Now: A Guide to Spiritual Enlightenment, by Eckhart Tolle. Canada: Namaste Publishing, 1999.
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness, by Jon Kabat-Zinn, PhD. New York: Bantam Dell, 1990.
Coming to Our Senses: Healing Ourselves and the World Through Mindfulness, by Jon Kabat-Zinn, PhD. New York: Hyperion, 2006.