Mental Wellbeing and Positive Psychology for Veter inary Professionals – A Pre–emptive, Proactive and Solution–based Approach

Foreword xvi How the Book and Ideas Were Developed xxii How to Use This Book xxiv Part 1 Strategies 1 Mindfulness 3 What Does 'Mindfulness' Mean? 3 Paying Attention to the Present Moment 3 Non-judgement 3 Mindful Living 4 Mindfulness: How to Do It 6 An Introduction to Mindful Meditation 8 Mindful Meditation: Paying Attention, on Purpose 9 Mindful Meditation: Non- judgement of Emotions 11 The Case for Mindfulness versus I'm Already Too Busy 15 Mindfulness in the Veterinary Practice 17 Mindfulness and Management 20 Emotional Intelligence 21 The Five Competencies of Emotional Intelligence 21 Self- awareness 23 How Do I Become More Self- aware? 24 Self-regulation 25 Motivation 27 Empathy 29 Social Skills 29 Empathy 31 The Three Types of Empathy 31 Leadership and Empathy for Line Managers 34 The Evidence- based Case for Leadership: Empathic Concern versus Empathy Alone 39 Acceptance and Proactivity 39 How Do I Do It? 40 What's Not Helpful 40 What Is Helpful 41 The Empathy-Profitability Link 42 Secular Buddhist Concepts 45 Basic Elements of Secular Buddhism 45 The Four Noble Truths 45 The Nature of Impermanence 48 Attachment 49 Positive Psychology 50 The Three Circles of Control 50 Reference 52 Part 2 How to Meditate 53 How to Meditate: Part 1 55 Introduction 55 Gain Control of Your Mind 57 Mindful Drinking 58 Mindful Breathing 58 Mindful Body Scan 58 Loving Kindness Meditation 59 Hand- on- Heart Meditation 61 How to Meditate: Part 2 63 Observe an Emotion 63 Anger 63 Anxiety 65 How to Meditate: Part 3 67 How to Meditate: Part 4 69 Opening Shutters Meditation 69 The Fortress 71 The Heavy Bucket 71 Climbing Up the Branches of a Tree 72 Conveyor Belt Meditation 72 Part 3 Difficulties and Applying Strategies 75 Anxiety 77 Fear of Failure 80 The Dalai Lama Advises 81 How Do I Stop Fearing Fear? 81 Disputing Irrational Beliefs and Doing Our Cognitive Homework 82 Change Your Language in Order to Change Your Thought Process 83 Exercises for Attacking Shame 83 Imagery and Role Play 84 Desensitisation 84 Loss of Confidence 86 Perfectionism 88 Imposter Syndrome 93 Feel Like a Fraud? 93 What Can I Do? 94 Recognise Your Expertise 95 Remember What You Do Well 95 Talk About It 95 Compassion Fatigue 96 What are the Symptoms of Compassion Fatigue? 98 How Do I Prevent or Recover from Compassion Fatigue? 99 References 101 Lack of Assertiveness 102 Empathy 104 Motivation 105 Social Media and Doom Surfing 106 How Do I Stop Doom Surfing? 108 References 110 Yearning, Striving and Wishing Things Were Different 111 'Letting Go' of Striving 111 What is Striving? 111 Blissful Happiness 113 Moral Injury 116 What Can We Do About Moral Injury? 118 Moral Courage 119 References 120 Identity 121 When Being a Veterinary Professional is Your Whole Identity 121 How Do You Know if Your Identity Has Become Enmeshed with Your Career? 122 Start Small 122 Bullying 124 Cancel Culture 125 How to Refrain from Punitive Actions 126 Conflict and Client Complaints 127 Team Dynamics 131 Team Dynamics and Difficult Colleagues 131 Team Dynamics and Helping Colleagues 133 Depression 136 Anger 138 What's Normal? 139 Knowing How and When to Express Your Anger is a Skill Worth Developing 141 Sleep on It 141 Grief 142 How to Grieve Mindfully 143 Competitive Grief 144 Comparative Grief 145 The Emotional Burden of Error 147 Guilt 147 Fear 148 Isolation 148 Guilt 151 I Feel Guilty 152 What is Guilt? 152 Misuse of Guilt 153 Helpful Guilt 153 Misplaced Guilt 153 When Your World Falls Apart 156 References 161 Euthanasia and Suicide 162 References 164 Chronic Pain 165 References 167 Burnout 169 The Three Dimensions of Burnout 169 Emotional Exhaustion (Focus, Language and Posture) 170 Depersonalisation 172 Disconnection from Purpose 173 Summary of Strategies to Combat Burnout 174 Neuroplasticity and Reversing Burnout 175 The Evidence Base 176 Suicide, Burnout and Chronic Stress 176 Recognising Burnout 176 Mindfulness and Burnout 176 References 179 Management and Mindfulness 180 Mindfulness as an Evidence- based Tool to Prevent Stress, Burnout and Depersonalisation 180 How Do We Promote Mindfulness Training in Our Practices? 183 Reference 183 Suicide in the Veterinary Professions 184 The Perfect Storm in Vets 185 How Do We Increase Our Production of Oxytocin? 186 Understanding the Steps Towards Suicide 187 References 188 Part 4 Therapy 189 Cognitive Behavioural Therapy 191 Rational Emotive Behavioural Therapy 191 Mindfulness- based Stress Reduction 193 Evidence Base for MBSR 194 Aims of MBSR 194 References 195 Acceptance and Commitment Therapy 196 Acceptance and Commitment Therapy and Cancer 200 Animal- assisted Therapies 202 Communication 204 Collaboration 205 Respect 206 References 206 Part 5 Case Studies 207 Introduction: The Counselling Process 209 Ann (A New Graduate Vet) 211 First Session 211 Acceptance 214 Second Session 215 Homework 217 Third Session 218 Summary 220 Ben (An Experienced Vet) 221 First Session 221 Second Session 225 Third Session 227 Summary 227 Darren (A Specialist Vet) 229 First Session 229 Second Session 233 Third Session 235 Summary 237 Claire (Head Nurse) 239 First Session 240 Second Session 242 Summary 244 Part 6 Positive Psychology 245 Gratitude 247 What Gratitude Isn't 247 Grateful for Nothing 248 Reference 250 Kindness 251 Small Acts of Kindness 251 Random Acts of Kindness 253 References 253 Mindful Gift Giving and Receiving 254 How to Practise Mindful Gift Giving 255 Mindful Receiving of Gifts 256 Pride and Profitability 257 Self- focused Pride and Other- focused Pride 257 Positive Psychology 258 Enhancing Self- focused Pride 259 How Do I Notice the Mini- victories? 259 Enhancing Other-focused Pride 259 References 260 Stubborn Optimism 261 What Can I Do? 263 Resilience 265 Mindfulness and Resilience 265 Positive Emotion 267 Engagement 267 Relationships 267 Meaning 268 Accomplishments 268 References 269 Two Ways of Looking 270 How Mindfulness Can Improve Cardiac Health 272 References 274 Self- compassion versus Self- care 275 Mindfulness 276 Loving Kindness Towards Yourself 277 Hand-on-heart Meditation 277 A Sense of Common Humanity 278 Being Ready for Some Good News 279 Why We Tend to Ignore the Good Moments 280 Three Practices to Help Us Notice the Good News 280 The Use of Language 282 Internal Monologue 282 External Words to Self 283 External Words to Others 283 Exercise and Work-Life Balance 286 Mindful versus Mindless Exercise - Your Call 286 Lacking in Motivation? Find an Exercise You Actually Like 287 Reference 288 Learning from Our Pets 289 Lesson One - The Importance of a Good Routine 291 Lesson Two - Feel What I Need to Feel When I Need to Feel It 291 Lesson Three - How to Truly Be Present 292 Resolutions and Intentions and Mindfulness- based Eating Awareness Therapy 294 New Year Intentions 296 Postponing Mindfulness and Self- compassion 300 Index 305