Wellness & Well Being

A MESSAGE FROM

THE SCALE DIRECTOR

The month of May, designated as Mental Health Awareness Month, may be over; however, the topic of wellness and well-being is something that should be top-of-mind status (no pun intended!) throughout the year.

It's been just over two years since we shared our Special Issue on Mental Health coordinated by Dr. Vanessa Bal. With all the turmoil related to COVID-19, issues of social justice, and cost of living increases since we last visited this topic, we are thrilled to provide information and resources on mindfulness and wellness to work through these difficult times.

We are fortunate to have collaborated with Dr. Peter Economou (Dr. Pete), Rutgers Graduate School of Applied and Professional Psychology (GSAPP)'s Director, Organizational Psychology Programs and Assistant Professor, Applied Psychology Department, and his students, to bring you this issue of our newsletter!

Be well,

James Maraventano, EdD, BCBA-D

Director, RCAAS-SCALE Program

MEET THE AUTHORS

MARISSA O'BRIEN

Doctoral Student

Organizational Psychology Program

GSAPP, Rutgers University

Marissa O’Brien is a first-year student in the Organizational Psychology Doctorate Program at GSAPP-Rutgers University. She worked as an Applied Behavior Analysis (ABA) therapist from 2014 to 2021 and found her work to be very fulfilling. Ms. O'Brien enjoys being involved in community service work through the nonprofit sector. She is a member of Javanna Productions Motivation Opportunity Vision Entertainment (MOVE) and WEPA, the Groundswell Group. Ms. O'Brien founded a subchapter of MOVE that helps raise awareness and create accessibility to treatment for marginalized communities navigating substance use/misuse.

LUKE E. NATHAN

Doctoral Student

Organizational Psychology Program

GSAPP, Rutgers University

Luke E. Nathan is a second-year student in the Organizational Psychology Doctorate Program at GSAPP-Rutgers University. Mr. Nathan just finished his career as a five-year student athlete with the Rutgers Men’s Basketball team. He is presently working towards completing his degree, with the goal of becoming a sports psychologist.

MINDFULNESS AT WORK

Mindfulness is a tool that can help us get through the day both within and outside of our professional lives. Mindfulness strategies have been evidenced as effective for both neurotypical and neurodivergent populations alike. Thus begging the question: "Why are we not putting this tool into practice more?" We have all found ourselves getting overwhelmed with our daily lives and certainly, during our workdays. How can mindfulness in the workplace help ease the burden of stress for employees on the autism spectrum?

Let’s all work to be present; this is easier said than done. This is a long, ongoing process that is never perfectly executed, but it helps to work toward this ideal as a team. Many workplace settings include a diverse group of people with a range of needs and abilities. The goal is to discover a variety of coping strategies that work for everyone. Mindfulness practices are inclusive of all neurological conditions. Here are some suggestions to incorporate into your work routines:

Just breathe. Breathing is something everyone does. It costs nothing and requires no equipment! Here's an example from Dr. Pete of how to breathe properly.

Check in with your teammates. Everyone experiences feelings and emotions. We can help each other assess what our roadblocks are and how to overcome them as a team. We can hold each other accountable. Here are some questions you can ask:
Are you or your colleagues observably overwhelmed? Remind yourself or your coworker that it is acceptable to take a break.
How are we meeting our needs? Perhaps your coworker skipped a meal and you noticed. A gentle reminder to have a snack may be the best way to improve their day.

Assess your work life balance. We all need a healthy balance between work and our personal lives. Perhaps one is overpowering the other, but it is never too late to make a change. Self-care should be a priority while still working towards professional goals. Take the time to do that thing you said you would do for yourself. For example, write that journal entry, take that walk, read that book, or take that nap. Prioritizing self-care does not mean sacrificing success. It means improving your stamina to become successful.

While it's important for us to be individually aware of our wellness at work, it's also important to encourage mindfulness practices from the organizational perspective as well. At an organizational level, what needs to change and how can you contribute? Many companies are benefiting from weekly check-in meetings. It is useful to share with one another how each individual team member is feeling about their work. The key is to share openly! It is okay to say “I need help,” or, “I am feeling overwhelmed.” This can result in receiving the vital assistance that helps us accomplish tasks and achieve our individual and collective goals.

For more info, visit: "How Science Reveals That 'Well-Being' is a Skill"

MINDFULNESS TECHNIQUES FOR THE WORKPLACE

Focus Mindfulness: this can be described as “eyes on the road” as you maintain one singular focus. It is important to keep your focus on one stimulus to stay grounded. Focusing on your breath is a great place to start. Mindful.org lists four ways to improve focus mindfulness:

Sit in a way that is alert, yet relaxed. Close your eyes if you’d like, or direct your gaze downward, gently softening your focus. Make sure you are seated in a comfortable position. Notice your body, your feet on the ground, the sensations of your body sitting, your legs and torso as they make contact with your seat or the ground. Also, notice your posture. Try to sit in a way that’s upright but not stiff, relaxing into your body and breathing normally.
Begin now to notice your breath. Direct your attention to the experience of breathing, the sensations of inhaling and exhaling. Notice the air coming in and out of your body. Firmly, but gently direct your full, undivided attention to this experience of breathing. Notice the air coming in and out of your body. Pay attention to this process and your cycle of breathing.
If you’ve noticed your mind has wandered, that’s perfectly natural. The mind may wander away many times, and if you’ve noticed your mind has wandered from your breath, take note and then gently bring your attention back to your breathing. Come back to the experience of inhaling and exhaling. This is the process of focused attention on the breath.
Stay with the breath. Take three slightly deeper breaths at your own pace. Then, whenever you’re ready, open your eyes.

Awareness Mindfulness: this is an external approach to mindfulness, as you will observe your thoughts and feelings from outside your personal experience. William James defines stream of consciousness as a person’s thoughts and conscious reactions to events, perceived as a continuous flow, without bringing judgment. Looking at your mind as a stream of consciousness is a great way to let go of any built-up stress. Here is a resource with various awareness exercises that may work for you.

Shifting from Focus to Awareness: To switch from focus mindfulness to awareness mindfulness, you choose one point from your stream of consciousness and only focus on that one thing. For example, this can be a dream image, a memory, or a painful feeling. Examples for how to shift your focus can also be found in the link above.

Body Scan: Start by focusing your attention on the top of your head. Imagine a warm rush of water washes over each part of your body all the way down to the toes. Isolate each body part and focus on releasing tension. Mindful.org recommends up to 40 minutes to complete a full body scan, which consists of these 10 steps. If short on time, there are also three-minute, five-minute, and 30-minute body scans for beginners.

Deep Breathing: Simply focus on each and every breath you take. A couple ways to do this is to keep your hand on your stomach while breathing to be aware of each breath, or count while breathing to focus on keeping each breath the same length.

Object Meditation: Hold an object and focus on its shape, size, color, texture, smell, taste, or sound.

Mindful Eating: Eat food that you enjoy and concentrate on the smell, taste, touch, sight, and sound.

Walking Meditation: Take a walk in a calm setting and focus on how your body feels. Focus on each step you take and try to match your breathing with your footsteps.

Mindful Stretching: Yoga is a great way to relieve stress and relax your body. Check out this website for resources on mindful stretching.

MINDFULNESS-BASED STRESS REDUCTION (MBSR)

There is a high prevalence of individuals on the autism spectrum who are diagnosed with and/or experience symptoms of other psychiatric conditions, such as depression (the most common), anxiety, hyperactivity, inattention, and others. For individuals on the autism spectrum who are not impacted by a comorbid intellectual disability, trying to conform to societal expectations established by neurotypical populations could exacerbate these conditions.

Recent research suggests that cognitive behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR) may reduce some symptoms of autism and alleviate distress in certain individuals on the autism spectrum. Another key finding was that many have trouble accepting situations as they are. For this article we will discuss applications of findings for MBSR as an intervention. MBSR may help some individuals on the autism spectrum to not waste energy trying to change things that are unchangeable.

MBSR can be taught to groups or individuals, and training involves teaching meditation techniques that can be practiced in all settings such as at home, work, in the car, or on a walk. These meditation techniques can be practiced in any position that feels comfortable, whether it is standing, sitting, laying, or walking. The length of the meditations varies, and can range from five to 40 minutes, thus can be tailored to each individual's preferences or needs.

The impact of MBSR for individuals on the autism spectrum has been studied among adolescents and adults. Researchers concluded that MBSR is an effective intervention for reducing comorbid symptoms of depression and anxiety in certain adults on the autism spectrum experiencing distress. These methods are useful for those who want to improve wellness and to gain more control over their emotions.

Participants can choose which mindfulness training fits their needs. Of course, MBSR is not always feasible, as it requires daily home practice. Contraindications, such as certain psychiatric conditions or life circumstances, for following MBSR training should be considered when deciding if this approach is right for you.

ADDITIONAL RESOURCES

MORE FROM DR. PETE!

-Dr. Pete and Dr. Nikki Rubin, have a new podcast called "When East Meets West" that presents current attitudes and methods in psychology that weave eastern spiritual practices with western behavioral science. Together, these licensed psychologists present mindfulness-based concepts and evidence-based behavioral tools that can help listeners begin to integrate eastern wisdom and western behavior change in their own lives. Listen to the podcast here!

There is also a "When East Meets West" YouTube channel that you can access here.

-View a GSAPP-produced Psychology in 60-Seconds video, "What is Mindfulness?" from Dr. Pete defining mindfulness and its benefits here!

-It is often difficult to maintain constant focus throughout a work day. Additionally, stress can take over one’s mind and make it challenging to complete tasks. Mindful.org has 20 ways to be more mindful at work. View them here.

-Maintaining good rapport in the workplace typically makes everyone’s job easier. Forbes lists 15 tips to become a better team player at work in order to boost overall morale. View the guide here.

-In today’s workplace climate, stress is at an all-time high. The American Psychological Association (APA) provides tips to cope with stress at work, centered around mindfulness. Access them here.

-Rutgers-New Brunswick's Mental Health and Wellness Week provided vital resources and recognized health and wellness as crucial to our personal and institutional success. Additionally, it ensures that mental health and wellness remain a top priority in our campus community. For more about this initiative, including informational videos from esteemed GSAPP faculty, click here.

ANNOUNCEMENT

-Dr. Vanessa Bal, Co-Director of Research, GSAPP Associate Professor, Director of the Psychological Services Clinic (PSC) at the RCAAS, Karmazin and Lillard Chair in Adult Autism, and Dr. Evan Kleiman, Assistant Professor of Psychology at Rutgers University-SAS, headed a team to create the new "Mental Health Guide for Autistic College Students." The team consisted of graduate students, staff, faculty and clinicians, including several who identify as on the spectrum or neurodiverse. This informative and helpful tool was created as part of an Organization for Autism Research (OAR)-funded project.

This is a very useful resource for college undergrads and graduate students! To read and download the guide, click here!