We can overcome most workplace stress. Changing up a few practices at work including taking “breaks” helps to reduce stress and recharge creativity, focus and productivity.
The following tips will help to create mindfulness at work which will reduce stress, according to the research. These strategies are applicable to corporate employees and small business owners as well as home based entrepreneurs:
- Become intentionally aware of what is happening in the moment without judgment. See things as they are. Do not take negative feedback or rudeness “personally.”
- Mindful emailing can be as simple as drafting a message, taking three mindful breaths, and then re-reading the message from the perspective of the receiver before sending.
- Before answering a phone or making a call, take a few deep breaths.
- Before starting a meeting take three mindful breaths or take a few minutes before the meeting to sit with everyone and practice mindfulness meditation together.
- Learn how to best cope with difficult colleagues by talking with an expert or attending a seminar.
- Practice basic mindfulness meditation, listening meditation and walking meditation.
- Take a break when you need it. Release frustration and anger with “silent scream”, relaxation breathing and exercise.
Getting started with any new habit patterns can be tough. There may be a few bumps in the road on the way to your goal, and that’s why it’s important not to take that personally (be objective as possible) and stay positive. Taking all aspects of a situation into consideration prevents self-sabotage. Having a realistic goal within a realistic time frame is important within a bigger picture. These are the “R” and “T” in SMART Goals:
Specific The goal should identify a specific action or event that will take place.
Measurable The goal and its benefits should be quantifiable.
Achievable The goal should be attainable given available resources.
Realistic The goal should require you to stretch some and point towards success.
Timely The goal should state the time period in which it will be accomplished
Write your goal in positive language. The more positive instructions you give yourself, the more positive results you get! Review and re-prioritize your goals frequently. Give yourself permission to change your mind. Pay attention to your body, feelings, thoughts and intuitive self!