The stress reduction and well-being program was held on 18/5/2014 (Sunday, 9 am to 5 pm) at the Behavioral Science Laboratory, Department of Psychiatry, Faculty of Medicine & Health Sciences, Universiti Putra Malaysia (UPM). Twenty two year two medical students participated in the program which was part of Dr. Maher's PhD research project. The one-day program was followed by booster/maintenance sessions through WhatsApp group communication. Earlier study in the same population had shown that group related activities (e.g. group presentation, discussion) were major stressors to the students. Therefore, the program was tailored for those needs (see program outline below). Surprisingly, the students were committed to attending the program even though it was held on a Sunday. As a Mindful-Gym trainer and medical lecturer in UPM, I'm glad that I was able to share with them on how to response mindfully to lecturers (e.g. their questions). This helps to form meaningful student-lecturer relationships which is essential for effective learning. We had a great time together. I hope the students will continue to practice the Mindful-Gym tools to cope with the challenges in medical school. Be Present, Be Calm & Be Grateful (Mindful-Gym slogan).
Program Outline:
ABC of S.A.D. (Stress, Anxiety &
Depression)
Introduction to Mindfulness
Mindful Stretching & Muscle Relaxation
NOW-ing (anchoring attention by
'labeling' & 'HTC' method)
'P.Q.R.S.T.' technique to focus
attention in studies
Deep & Mindful Breathing
Mindful Imagery: Four Pleasant States
'M.I.A.O.W.' method to pay attention in interpersonal relationships
Song: Happiness is Here-and-Now (1
Malaysia version)
'Mindful-S.T.O.P.': Log on to
mindfulness anytime & any where
Mind-Scan (Transforming Thoughts for
Happiness):
‘5 Mood Stabilizing Pills’
Gratitude Workout (cultivating
grateful thinking):
‘Google-WWW-Yahoo’
