In a recent webinar hosted by Uthymia Group, Niki Berkowitz, LMFT, guided participants through the essentials of mindfulness and self-care for mental health professionals. Drawing from her extensive experience in community mental health and her training in mindfulness under renowned teachers like Jack Kornfield and Tara Brach, Niki offered practical insights for integrating these practices into both personal and professional settings. Here, we summarize the key takeaways to help therapists and other providers cultivate mindfulness and prioritize self-care.
Niki Berkowitz is a licensed marriage and family therapist with nearly 20 years of experience in community mental health. She has worked extensively with youth and families, focusing on expressive arts therapy and leadership roles. Four years ago, Niki transitioned to telehealth and deepened her commitment to mindfulness by completing a two-year training with Jack Kornfield and Tara Brach. As a mindfulness practitioner for nearly a decade, Niki brings a wealth of knowledge to this topic and regularly incorporates mindfulness techniques into her therapeutic practice.
Niki began by clarifying common misconceptions about mindfulness, noting that it is not about eliminating thoughts but learning to work with them. Mindfulness, she explained, is simply paying attention to the present moment without judgment. It involves cultivating awareness of thoughts, sensations, and emotions as they arise, whether during formal meditation or informal daily practices.
Niki distinguished between mindfulness and meditation, emphasizing that mindfulness can be practiced in many forms beyond traditional seated meditation. Mindful moments can happen anytime, such as pausing between tasks or noticing one's breath while transitioning between activities. Meditation, on the other hand, involves more structured practices like seated meditation, walking meditation, or even guided visualizations.
Mindfulness offers numerous benefits, particularly for those in helping professions who are prone to burnout and compassion fatigue. Niki highlighted several key advantages of mindfulness, including:
Reducing reactivity: Mindfulness helps practitioners recognize when they are becoming emotionally reactive, allowing them to respond more skillfully to stressful situations.
Managing stress: Regular mindfulness practice builds resilience and teaches coping skills for handling the demands of daily life.
Regulating emotions: Mindfulness techniques can help individuals understand and regulate their emotional responses, leading to greater self-awareness and emotional balance.
Enhancing compassion: Mindfulness fosters a sense of compassion for oneself and others, improving relationships both personally and professionally.
Niki shared several practical exercises that therapists and clients alike can use to build mindfulness into their daily routines:
Pause and breathe: Niki encouraged participants to take short pauses throughout their day to focus on their breath, especially when transitioning between activities or clients. A simple practice of taking three slow breaths can reset the nervous system and bring immediate calm.
The STOP method: Niki introduced the "STOP" technique from dialectical behavior therapy (DBT), a mindfulness exercise that helps people pause, observe their thoughts and feelings, and proceed mindfully. This technique can be particularly helpful for managing stress and reducing impulsivity.
Anchor meditation: Niki explained how using an "anchor," such as the breath or body sensations, can help individuals return to the present moment when their mind wanders. This practice strengthens focus and concentration, which is especially beneficial in high-stress environments.
Mindful self-care: Niki discussed the importance of self-care for therapists and other healthcare providers. She suggested creating a "self-care recipe" tailored to individual needs, including activities like mindful breathing, using calming scents like lavender, and engaging in light physical activity between sessions.
For therapists, incorporating mindfulness into their practice can enhance their effectiveness and well-being. Niki recommended starting small, such as taking a few mindful breaths between sessions or encouraging clients to use guided meditation apps. She also highlighted the importance of making self-care a priority, not just for clients, but for therapists themselves, to sustain their ability to provide compassionate care.
Niki will be offering more focused sessions on mindfulness tools specifically for providers in upcoming webinars. In the meantime, she encouraged participants to explore the resources available, try out new mindfulness practices, and share their experiences within the Uthymia community.
For those interested in diving deeper into mindfulness, Niki suggested several resources, including:
Insight Timer and Calm: Popular apps offering guided meditations and mindfulness exercises.
Books by Jack Kornfield and Tara Brach: Essential reading for those interested in Insight Meditation and mindfulness practices.
Mindful of Race by Ruth King: A powerful book that integrates mindfulness with navigating racial issues.
For a more comprehensive exploration of navigating addiction and to access the full webinar discussion, join Uthymia today. Our community offers a wealth of resources and content designed to support mental health professionals in their practice and professional development.
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