Photo: Getty Images
Does trying to make everything work having you feeling stressed out or scatterbrained? Same. But while you can't stop everything that needs to be done, there is some things you can do to make them feel more managable, or mindfull.
“Mindfulness can help us remain grounded in change and ambiguity and manage emotional triggers,” explains Scott Shute, founder and CEO of Changing Work and former head of mindfulness and compassion at LinkedIn. “Practicing mindfulness lowers stress and increases productivity, which ultimately contributes to an employee's success both inside and outside of work.”
Practicing mindfulness doesn’t need to be time consuming, you can actually do it in the middle of the busiest work day to help you de-stress and stay centered. Shute recommends these quick, easy and effective mindfulness strategies you can do at work.
- Basic body scan - This exercise helps you become aware of different body parts and how they feel physically and what you feel mentally. Sit comfortably in your chair and notice your body’s points of contact with the chair, the floor, your clothing. Pay attention to your breathing, then mentally “scan” your body from head to toe, just being aware and not trying to force a fix or a change.
- Easy visualization - This one involves picturing something very specific, like a situation you’re anxious about, and cultivating positive images and associations around that. Visualize yourself feeling confident, prepared, relaxed and having positive outcomes. This can be especially helpful before a presentation or meeting.
- Beginner breathing exercise - Shute’s Three Breaths practice takes less than a minute and starts with you finding a place that’s quiet and comfortable. Start by exhaling completely, then
- Inhale slowly and fully. Then hold your breath for a few moments.
- Exhale slowly and fully, thinking of a calming phrase, like “letting go,” as you do.
- Hold your breath again for a few moments.
- Repeat the steps again, starting with the inhale.
Source: Real Simple
Photo: Getty Images
Basic body scan - This exercise helps you become aware of different body parts and how they feel physically and what you feel mentally. Sit comfortably in your chair and notice your body’s points of contact with the chair, the floor, your clothing. Pay attention to your breathing, then mentally “scan” your body from head to toe, just being aware and not trying to force a fix or a change.
Photo: Getty Images
- Easy visualization - This one involves picturing something very specific, like a situation you’re anxious about, and cultivating positive images and associations around that. Visualize yourself feeling confident, prepared, relaxed and having positive outcomes. This can be especially helpful before a presentation or meeting.
Photo: Getty Images
- Beginner breathing exercise - Shute’s Three Breaths practice takes less than a minute and starts with you finding a place that’s quiet and comfortable. Start by exhaling completely, then
- Inhale slowly and fully. Then hold your breath for a few moments.
- Exhale slowly and fully, thinking of a calming phrase, like “letting go,” as you do.
- Hold your breath again for a few moments.
- Repeat the steps again, starting with the inhale.
What tips do you use to calm work stress?
Source: Real Simple