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