How Meditation & Mindfulness Can Help Reduce Stress At Work

Like anything in life to see the full benefits, meditation and mindfulness should become an integral part of daily routine. The tips and techniques below can be used as part of a routine or some can also bring instant relief from stress at work

1. Be Present

It is very easy to get distracted in our thoughts and for our mind to wander thinking about the stressful things that are going on. Concentrate on your thoughts and how you are thinking. Learn to understand when your mind is being engulfed by thoughts. Being aware will help you clear your mind and steer it away from stressful situations

2. Set A Mantra For The Day

Whether it be that “it is going to be a positive day”, that you will “tackle every obstacle as an exciting challenge” or ” that you will be kind to those you come across” set a mantra for the day. Set a positive message for the day and repeat it to yourself throughout the day. Maybe add a post-it note or reminder on your phone to repeat it.

3. Go For A Walk

Get out of the workplace environment and go for a mindful stroll. Try and avoid thinking about work. Be mindful in your walk, rather than think about things at work, observe the things that you can see and the things you can hear. Take yourself out of the work headspace for a moment

4. Stop Multi-Tasking

When our mind is focussed on one task at a time, it is much easier to complete that task. Attempting to think about too many things at one time makes it much more difficult to concentrate and increases our stress levels

5. Breathing techniques

6. Understand Your Stress

Stress can be all encompassing however it is just a reaction to certain stimuli and we have the power to control it. Understand what triggers your stress and change the way you think about that certain person, situation or thing. Re-position it in a different light.

7. Stop worrying about things you can’t change

Accept things for how they are. If something goes wrong, it’s already happened, focus on how to correct it rather than worrying about it. 

8. Find a Calm Space

Many workplaces have wellbeing rooms or quiet spaces, take some time to have a time out. Even a meeting room may provide with you some well needed downtime. If there is nowhere at work available,  find a local park or somewhere to take some time out and relax

9. Pause For A Moment

It’s easy to get carried away at work with meetings, phone calls and email flying at you left, right and centre. Take time throughout the day to just pause. Collect your thoughts, take a breath and compose yourself. 

10. Use Reminders

Being on autopilot for the most of the day is something we have all done. Not really thinking about things and getting caught up in distractions is all too common. Set small reminders for yourself whether on a phone, sticky note or just a plain old hand written note. Remind yourself to be mindful and come back to the present moment 

11. Understand That You Can’t Control Everything

The only things we can control in this world are our thoughts and our actions. Be mindful of this and remember that you can’t control what other people think and do or the situations that may arise. Let it go

12. Find Meaning In Your Work

Understand why you are at work and what you are working for. Everyone is contributing to society in one shape or form. Understand you’re reason for being there and the input that you making

13. Understand Your Colleagues

The people you work with are likely to be under the same pressure and stress as yourself. When we are aware of this, we can be more aware of our own feelings and appreciate what is going on around us

14. Be Good To Your Colleagues

Treat others as you would like to be treated. Be mindful when you are dealing with your colleagues. Create an atmosphere of openness, acceptance and calm. This will create a positive working environment for all

15. Mindful Communication

Thinking through what we say can help us through many stressful situations in work. Taking a moment to pause and contemplate what we are going to say along with the ramifications of what we are saying can often make us consider speaking more mindfully. When we speak more mindfully we are less likely to speak out of turn and hence reduce the possibility of any stress

16. A Low Amount of Stress is Ok

If you are feeling stressed, remind yourself that a small amount of stress and pressure is ok. Good stress can keep us motivated and energised. Recognising it and harnessing it can keep us moving through the day (and turn it from a negative to a positive feeling). 

17. Focus Your Time

Block out chunks of the day to focus on one thing at a time. Whether it be an hour for email or an hour to do admin, be conscious about what you are using your time to do

18. Put The Phone Away

Getting stuck to our phones either at work or during breaks is an easy way to keep in the daydream state. When you can, do take a break but the phone away and take a pause from the ongoing stimulation. It’ll still be there later. 

19. Slow Down Thoughts

Don’t feel rushed in to decisions or actions. Slowing down allows us to take the time to observe situations and understand the full picture before acting

20. Slow Down Movement

Moving mindfully and slowing our movement calms our body and in turn our mind. Think about the movements that you take. You don’t need to slow down to a snails person, just take it down a notch

21. Set Guidelines For Meetings

Remove phones, laptops (unless needed) and other distractions from meetings. Ensure that everyone is focussed and present.

22. Be Aware of Change & Be Ready For It

Change is the only constant in life. Be aware that things will change and be ready for it. Accept it with open arms and see it as a growth opportunity rather than something daunting 

23. De-clutter

Declutter your work area. A simple thing to do promote mindfulness. Less physical clutter, less mental clutter.

24. Be Grateful

Even if you don’t particularly like your job, look for the positives. Look at what’s going well or the fact that it pays the bills or any friends, mentors or inspirational people you may have met. By being grateful and understanding the good things we can appreciate work more and lower the stress level in turn

25. Turn Negatives Into Positives

When something happens and things don’t go the right way, take a moment to look at the situation differently. What has been learnt from the situation? What could be help if done . Take the learning, not the negative. Turn a negative into a positive. 

26. Practice Meditation Before & After Work

Ok, so strictly speaking not at work however meditation is scientifically proven to reduce stress levels, control anxiety levels and promote good mental wellbeing. Practicing before work can help put a calm outlook on the day and after work to unwind from the day. Peaceful Soul meditation 101 here