This class is for those who feel stuck from habits caused by the uncertainties of everyday life. If you are sometimes overwhelmed with worry, distracted by recurring thoughts, experiencing problems with restlessness, tension, or insomnia you may have a habit or even be addicted to anxiety or stress which is often an upstream cause of other habits and behaviors.
An estimated 40 million Americans are affected by anxiety on a regular basis. For many it’s a developed habit that can be untangled with mindfulness practices. Stress and anxiety follow a habit loop of specific triggers, behaviors, and rewards that support this loop when we get anxious. Our brains get caught up in “thinking or fix it” mode that leads to more anxiety or moves us to avoid stress with unhealthy behaviors like stress-eating, smart phone overuse, substance abuse, or procrastination causing obstacles to happiness, health, sleep, connections with family, friends, and even ourselves.
This course introduces mindfulness skills that train you to become more aware of and help gain control over anxiety. The program will demonstrate science behind the habit loop and the theory of how we form distracting thoughts that can lead to worry and avoidance strategies. You apply the knowledge of how your mind and body works to respond with healthy behaviors that lead to more resilience, calm and happiness. You actually use the habit loop to diminish your unwanted habits including Anxiety.
Mindfulness Based Habit Change (MBHC) is based on the work of researcher and addiction psychiatrist, Judson Brewer, MD, PhD. Integrating both ancient wisdom based on Buddhist psychology and new learnings from modern science, Dr. Brewer developed a step-by-step approach to habit change demonstrated to be effective with anxiety, stress eating, and smoking cessation. You can learn more in his Ted Talk – click here
MBHC is an 8-session program aimed at teaching you to:
• Identify how we form habits, uncover anxiety triggers and identify your Anxiety habits
• How mindfulness works and apply mindfulness skills
• Practice mindfulness and kindness as aides to being present
• How to apply practices to work with rumination or recurring thoughts
• Tune-in to the effects of healthy, life sustaining habits
• Discover freedom of choice based on your experience
• Set Goals and stay on track when you experience difficulties
• Work with difficult emotions
• Break the cycle of worry and panic
Participants will receive electronic materials including access to the Unwinding Anxiety App with daily lessons for up to 60 days, guided meditations, articles, and links to other videos. You also get access to a global online community through journaling and a live midweek video meeting with other expert facilitators. Initial data from this program shows a 48% reduction in anxiety after following the program for 28 days. Recommended reading: The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habit by Judson Brewer.
Continuing Education Units Pending.
Psychologists: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. The UC San Diego Center for Mindfulness maintains responsibility for this program and its content. This course offers ___ hours of credit.
California licensed MFTs, LPCCs, LEPs, LCSWs: Continuing Education Credit for this program is provided by UC San Diego Center for Mindfulness. The UC San Diego Center for Mindfulness is approved by the American Psychological Association to sponsor continuing education for psychologists. ___ contact hours may be applied to your license renewal through the California Board of Behavioral Sciences. For those licensed outside California, please check with your local licensing board to determine if APA accreditation meets their requirements.
Nurses: UC San Diego Center for Mindfulness is approved by the California Board of Registered Nursing, Provider Number CEP16351, for ___ contact hours.