This is the twelfth of a 15 part series of Month of Mindfulness posts

Stress In The Workplace

Stress in the workplace is a serious problem, and for some people can be overwhelming. This stress is usually related to workload or dealing with ‘difficult’ people. This can lead to anxiety, depression and even panic attacks.

Mindfulness can help to reduce this stress, resulting in improved relationships and increased efficiency. Even if you are the only person in the workplace practicing mindfulness, it can have a beneficial effect on the whole team.

“The main business case for meditation is that if you’re fully present on the job, you will be more effective as a leader, you will make better decisions and you will work better with other people”

– William George

Take A Few Minutes

Take just a few minutes at the start of your working day to do some breath work. Sit at your desk, or find a quiet space, and just follow your breath for a few minutes. This will get your day off to a positive start. Try to repeat this whenever you start to feel stressed.

As you become more self-aware, you will spot the signs more quickly. Do some breathwork as soon as you can.

If you have a difficult encounter coming up, take a few minutes to visualise the meeting and the outcome. Really feel how it will be when you achieve a positive outcome. If you are ruminating on how difficult the encounter is going to be, that is what will manifest.

Don’t beat yourself up if you find yourself having negative thoughts, just turn them around into positive ones.

If you have a difficult decision to make, or strategy to plan, get yourself into a good place with a few minutes of mindfulness, so that you are thinking clearly, calmly and rationally. Don’t use Mindfulness as an escape from thinking things through carefully and clearly though. Rather, use it to help you do just that.

Try to fit in at least one three minute breathing space meditation throughout the working day, setting aside technology for a few minutes. Don’t look at email or your phone etc. Try to have at least one break away from your desk, and away from colleagues if possible. Use the time to focus, become self-aware and just relax.

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

— Viktor Frankl

Four A’s To Reduce Workplace Stress

Avoid – not all stress can be avoided, but at times it can. Learn to set boundaries, say no, and let go of ‘should’ when possible. If there is a situation that you know makes you feel stressed, avoid it if it is not necessary to be there.

Alter – learn to be more assertive, and also learn to compromise. Try to understand the other person’s point of view. They may feel they are right and you are being difficult. Try to really listen and find out why they feel the way they do.

Adapt – if a stressor can’t be avoided, change your attitude. Focus on the positive, and look at the big picture. Is this worth getting upset about? What good will getting upset do? How can you look at things differently? What changes can you make around the situation.

Accept – some things cannot be changed. Look for the lesson in the situation and accept that this is how it is for now.

S.T.O.P

Another mindfulness technique that can be very useful is S.T.O.P. This can be useful whenever you’re feeling stressed, and can be particularly useful in the work place. It helps as a pattern interrupter, and to bring you back to the present moment.

 Stop — or pause. You can say stop to yourself, and stop whatever you are doing.

T — Take a breath just follow your breath for a few complete cycles. Let that be your focus.

O — Observe the body, thoughts, feelings, emotions, and physical sensations. Just notice non-judgmentally what is going on.

P — Proceed with more awareness and mindfulness.

Repeat this as and when needed. The whole thing can be done in a matter of minutes or even seconds.

Taking the time to practice mindfulness in work benefits everyone, and also benefits the company itself. If you find it works for you, encourage your colleagues to try it also.

Gill Washington does not provide medical advice, diagnosis or treatment. See additional information