Pacific Coast Society of Orthodontists Bulletin Winter 2017 - 70

Healing

are in a heightened fight or flight mode (which is
chronic for many of us), the results of watching
your thoughts are skewed. Using the first two
techniques- bringing awareness to the breath
and body sensations- brings you into a calmer,
more relaxed place to begin watching your
thoughts. Breathing and sensing with care can
shift you from the sympathetic nervous system
to a parasympathetic nervous system response,
which is where the rational aspects of your thinking become clearer.
3. Witness your thoughts. Negative bias is normal.
What stories run through your head? Many of us
think that being hard on ourselves is a great
motivator to get things done or make a change.
Research shows that this is false. The negative
self-critic is not an effective motivator. A better
way to make change is to remember that "you
are perfect and there's room for improvement."
How you talk to yourself about making changes
makes a difference, and mindfulness techniques
remind us to use acceptance without negative
judgment. When you notice a negative thought,
try labeling it as an old story you used to tell
yourself, and then change the words to create a
new story. This takes practice, but it's worth it. It
may help you to write down the new, more uplifting phrase and post it somewhere. Use it as a
reminder when you notice that negative thought
or story again. Keep the new phrase simple, and
update it once a month as you successfully
change the unwanted story or habitual thought.
4. Treat yourself with kindness and compassion.
This goes hand in hand with the negative chatter
and self-criticism, but brings it to the next level.
How could you be kinder to yourself? If you were
taking care of a child or an elderly person, wouldn't you work to meet their needs to keep them
comfortable? This should apply to self-care as
well. Once a day, pause, check in with yourself,

and ask: what do I need right now to be comfortable? We often ignore basic needs in order to be
productive. Actually, you are more productive
when you feel like your needs are met. Wish yourself well with this mantra: "May I be well, may I
be happy, may I be peaceful."
5. Remember what matters.
What is meaningful to you? What do you value?
Make a list of the top few things you value; then,
as you take a mindful moment, notice whether
your actions or thoughts are in alignment with
your values. If not, move to a more valued direction by shifting a thought, taking a breath, or
remembering what matters in this moment. This
pause is an invitation to restore clarity.
Mindfulness is a way of taking time to take care
of yourself, so that you can be relaxed and alert
for the patients you treat and the staff members
with whom you work. These informal mindfulness techniques can be integrated into your day;
there's no need to add to your to-do list. Mindfulness apps can help guide you as well. Allow the
present moment to energize you as you bring
fresh attention to the details of your life, so you
can either make a change or savor the moment.
The intention is to bring sustainability to your
career and enjoyment along the way. 
A registered dental hygienist since 1994, Angie
Santucci has been practicing and teaching yoga,
meditation, and mindful movement for over 18
years. She has worked with athletes, seniors, people
with special health needs, and their caregivers.
Recently, she contributed to a mindfulness-based
resilience research project at The Mayo Clinic,
which was published in The Journal of Clinical
and Translational Research. Her intention is to
share yoga, meditation, and mindfulness techniques with healthcare professionals.

PCSO Bulletin  Winter 2017

Table of Contents for the Digital Edition of Pacific Coast Society of Orthodontists Bulletin Winter 2017