Mindfulness, the practice of noticing our surroundings in the present moment without judgement, may be the key to reduced stress in the workplace.
It can help to reduce stress, while improving focus and productivity.
1. Take breaks regularly
Research has shown that incorporating regular breaks into your work day can help to improve productivity. With this in mind, try to schedule time for breaks throughout the day, and use the time to practice mindfulness – if you have more time, try going for a short walk or meditating, if you only have a few minutes try to do a breathing exercise.
2. Be present consciously
It’s normal for our brains to default to autopilot, especially when doing familiar tasks. One way to develop mindfulness at work is to be consciously present in the task you are doing, giving it your full attention.
Your mind will wander, but when this happens simply acknowledge the presence of those thoughts then return your focus to the task you are working on.
3. Learn and utilise breathing exercises
Breathing exercises are one the easiest and most effective ways to relieve stress, and can easily be done subtly at work.
Take a minute when you’re feeling stressed to focus on your inhalation and exhalation and relax before continuing.
Learn more about breathing exercises on the Headspace website.
4. Avoid multi-tasking
Not only is multi-tasking inefficient, it also makes working mindfully impossible as you are constantly switching between tasks and changing focus.
5. Slow down
It might sound counter-productive, but slowing down at work can actually increase efficiency. By working slowly through your tasks and reflecting on what needs to be done, you are likely to feel more productive and resilient at work.
6. Check your emails less frequently
If possible, disable your email’s push notifications and only check them when you have time to fully concentrate on them. Constant notifications from emails can be distracting and create pressure to respond right away, distracting you from other tasks.
7. Practice active listening
Try to be fully present when your co-workers are talking to you and be mindful of what they are saying to you. Focusing on the conversation will keep you out of your head and present in the moment, while also being beneficial for collaboration and working relationships!
8. Accept what you cannot control
Accepting the present moment for what it is is part of mindfulness. Identify what what you can and cannot change and accept the parts of your workplace you cannot control.
This is not to say however that you should accept a toxic workplace or inappropriate behaviour – if your workplace is detrimental to your mental health then either raise your concerns through the proper channels or look to move on to a new role.
9. Reframe bad days
Use bad days as an opportunity for mindfulness by writing down a couple of things you like about your job. This helps to shift your mindset and nurture appreciation for your job even when the day is not going how you would like.
10. Unwind during your commute
Use your commute to transition from the workday into home life – turn off any distractions and focus on your surroundings, acknowledging any thoughts about work and then letting them pass.
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