Simple Strategies to Be Mindful at Work

Rebecca Lewis June 26, 2013

Nearly half a million people in UK believe that their jobs cause them stress at a level that’s making them ill. Work-related stress occurs when the demands of work exceeds a person’s ability to cope. If you’re one of these people, chances are, you often find yourself struggling to go to work on a regular basis. Worse, you might be thinking of just finding another job. Whilst sometimes it is the best solution, quitting your job isn’t always a practical choice. Sometimes, being a little mindful at work is the key towards a less-stressful life!

But how can you be mindful?

First you want to know how it feels to be mindful. Mindfulness essentially means awareness. Many people spend most of their time wrapped up with thoughts that they tend to forget to engage in the real world. With the term ‘thoughts’ we mean to say their worries, future plans, past experiences that keep on coming back, and all other things that take away their awareness of the present moment. Other things that distract us from being ‘aware’ are emails, Facebook and Twitter posts, and the like.

Being mindful is easier than you think. With these simple tricks, you can incorporate mindfulness in your work and be as productive as you can without feeling so stressed.

Breathe in and Out

When things are getting rough, pause for a while and take a deep breath. Practising mindfulness breathing for at least three minutes can do wonders in your stress levels. At your desk, or in any quiet space, take three minutes to stop what you’re doing, and inhale and exhale deeply. Try to focus your attention to your breath and your body. Breathing allows your blood to circulate properly and relax your muscles. You will be surprised of how this very simple exercise can make a huge difference on how you feel.

Recognise and accept what you feel.

Whenever we feel stressed, our initial reaction is to shake it away as soon as possible. This natural response is a form of ‘survival mechanism’. But trying to calm down right then and there is not a good way to deal with stress. The first thing you want to do is to acknowledge and accept how you feel. If you accept how you feel, you make it possible for the negative emotions to slowly subside. This doesn’t mean of course that you should not do anything about it. By recognising what exactly you are feeling – whether its anger, fear, anxiety or whatsoever, you give yourself a chance to think of better strategies to cope with it.

Pay Attention to Distractions

Distractions are so common in many working environments, particularly in offices. Maybe you feel distracted with the loud voices of your neighbouring co-workers or the phones that ring from time to time. Sure you can’t always do anything about them. But you can actually do something to protect yourself from being affected. How? Instead of trying to get away from these distractions, a more effective approach would be to get in tune with them. Gently notice the sound and feel its effect on your body. The observation is more likely to rob the distractions of their power.

Have a Break.

There’s growing scientific evidence suggesting that taking regular breaks can promote productivity and creativity. So instead of taking your breakfast or your lunch to your desk, take the opportunity to shift your attention from work to something that completely relaxes you. Breaks are created to give your mind and body a rest. Allow it to wander freely. Maybe you can take a stroll during lunch break instead of reading tons of emails or finishing other tasks. Struggling to accomplish a task when you’re almost mentally worn out could lead to a work that is of low quality.

Unwind and unplug.

You work to have a life. At least once a week, give yourself time to unwind and pamper yourself. A visit to the spa or a healthy dinner in your favourite restaurant can help reduce your stress levels. Also, take time to unplug from the online world. Numerous studies suggest that excessive reliance on technology can make us more distracted, forgetful and impatient. When going out for a walk, leave your phone at home or put it in silent. During your day-off, try not to open your inbox or social media accounts. Taking a time off from things you usually do will help replenish your energy and make you more than prepared to face another workweek!

How do you practise mindfulness at work? Share your insights by posting a comment below.