5 Simple Ways to Feel Calmer at Work

Unless you've been living under a rock, you have probably heard something about the "mindfulness" movement.  I like to quip that "mindfulness" is the new "kale".  Suddenly we all need to be more "mindful" as a way to help us feel better.  But why is it the new trend and what does it actually mean to be "mindful"?

Firstly, the internet and technology have enabled us to be more connected than ever before.  This modern technology has also made the world operate at a much faster pace.  It means that we are bombarded with more information/stimulus than in the past.  The more we "plug in" through the internet, social media, and our smart phones, the more difficulty we have with "switching off".  This creates more mental stress and fatigue.  And thus, a greater need for meditation practices such as mindfulness.

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Dr. Jon Kabat-Zinn is a scientific researcher and creator of the Mindfulness-Based Stress Reduction program.  The MBSR program is the most scientifically-studied meditation program on the planet.  Dr. Kabat-Zinn defines mindfulness in this way (and I paraphrase):  "Mindfulness is the practice of paying attention, on purpose, in the present moment and non-judgmentally".  Simple enough, right?  Not so easy.  But cultivating mindfulness is a way that we can feel calmer and less triggered by what happens around us.  

Our work environment is often a major source of stress.  For this reason, I would like to share with you some of my top tips for being more mindful at work.  This is part of what I teach in my "How To Calm An Anxious Mind" program and in working privately with clients.  Putting these into practice can have an amazing positive impact on your experience at work.  They can help you to feel calmer, less reactive, and happier in your work life.  

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Mindfulness At Work- 5 Simple Tips

1. Use the 30:3 Rule- Get up every 30 minutes and move your body for 3 minutes.  Science shows that this ratio helps to improve major health markers and the physical movement helps to ground you into the present moment.

2. The Power of the Pause- Use the transition between meetings/different work activities to check in with yourself, breathe into the belly, and come into the present moment before moving into your next activity.

3. Practice COMPASSION when dealing with difficult people or situations.  You never know what's happening in their lives.  

4.  Create a CLEAR TRANSITION between work and home life- take 5 mins of silence,  mindful movement, loud music...whatever you need to transition out of work and into another activity (such as family/home life, gym/workout time, creative pursuits) with greater awareness and ease.  

5.  Cultivate an ability to SWITCH OFF and UNPLUG when work is done for the day.  Train your mind to leave work when YOU leave work!  All of the other tips will help to support this habit.  

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Keep in mind that all of these tips are a PRACTICE- that is, the more you do them, the easier they become and the more benefit you will receive.  

If you are interested in working with a mindfulness coach or would like to learn more about my program, contact me here.