Table of contents
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