How To Relieve Stress At Work-5 Simple Mindfulness Exercises You Can Practice During The Working Day
Updated: Jun 20, 2022
Written by: Claire Griffin, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
We all have times when we experience stress at work. Urgent deadlines, demanding clients, over-filled schedules, targets, KPIs, difficult communications, technology glitches all this and more can have an impact on our stress levels. You might even have noticed your heart rate or breath rate increasing as you read that last sentence often just thinking about work is enough to trigger our stress reaction!
So how can you help to reduce stress at work while you are still at work? Try these short, simple Mindfulness exercises which can be practiced at your desk, at the beginning of a meeting, before a presentation, or anytime you can find 1 or 2 minutes to take a restorative pause.
How does Mindfulness work?
Research has shown that regularly practicing Mindfulness can change the structure of our brains. We now know that because of neuroplasticity, the brain’s ability to shape itself according to what we use it for, the more we practice mindfulness techniques the better we become at managing stress and maintaining focus. We might think of these Mindful activities as short workouts for the mind.
A word about Attitude
It’s important to remember that with Mindfulness the “how” we pay attention is as important as the “what” we pay attention to. So, the invitation here is to pay attention with a sense of:
Open-minded curiosity
Kindness to self
Acceptance (not trying to have any particular experience, simply noticing what is already here)
“First Aid” and Resilience Building
The 5 practices I have included here are simple, short “first aid” exercises that can be used whenever you experience anxiety at work. You can practice these for a couple of minutes or longer if you prefer. They can also be used in a preventative way – making them an integral part of your working day whether you are experiencing stress or not, to help build your resilience to stress.
1. Breathing exercise A. Sitting or standing, bring your whole attention to the physical sensations of breathing. What does the breath feel like right now? In the nose? The chest? The stomach? Tune in to these sensations with an attitude of open-minded curiosity. Just allow the breath to breathe naturally no need to control it. Perhaps finish with having a sense of appreciation for the breath this natural movement that keeps us alive.
2. Breathing exercise B. Sitting or standing, bring your whole attention to the physical sensations of breathing. Breathe in for 4 seconds, hold your breath for 7 seconds, breathe out for 8 seconds, releasing and letting go. Repeat for a few rounds.
3. Grounding exercise. Sitting or standing upright, take a moment to tune in to the sensation of contact between your feet and the floor. Or if you prefer the sense of contact between your sitting bones and the chair. What do you feel here? As best you can tune your attention to any sensations that come up. Keep anchoring your attention back to these sensations each time your thoughts drag you away. It’s ok to have a wandering mind it’s just what minds do! The important thing is to keep coming back when you notice your mind has wandered. Having an attitude of open-minded curiosity and non-judgment will be supportive here.
4. Take a mindful S-T-R-E-T-C-H. Either standing or sitting, slowly stretch the body out in whichever way feels supportive. Being present & really tuning in to what the body is asking will be a more effective way of easing physical and psychological tension. This may mean moving more slowly than you are used to – notice when you are automatically moving rather than moving with conscious choice. Maybe shake out the shoulders, arms, and legs if your body needs some faster movements.
5. Gratitude exercise. Take a deep breath in and out. Close your eyes if you prefer. Bring to mind something which has happened recently that you are grateful for. It could be something very simple someone made you a cup of coffee this morning; you saw a beautiful tree on your way to work; a work colleague made you smile. Whatever comes to mind. Intentionally invite in a sense of gratitude and appreciation towards this event. How does this feel in the body? In the mind? If you are not connecting with a sense of gratitude right now then perhaps think of a particular person, pet, or thing that you appreciate in your life. Take a few moments to savor this sense of gratitude and appreciation.
Some of these exercises may feel more supportive to you than others. Keep experimenting, keep noticing, and keep practicing. Stay curious!
To learn more about ways to relieve stress at work for you, your company, or your team, why not go to my website here or book a complimentary discovery call with me.
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Claire Griffin, Executive Contributor Brainz Magazine
Claire Griffin is the founder of Mindfulness Web & a Certified Mindfulness-Based Stress Reduction Trainer, Teacher Trainer & Mentor. After a 25-year career as a business owner and executive search consultant for the data & digital marketing industry, her passion is now to introduce as many people as possible to the transformative power of Mindfulness.
Claire works with individuals and groups who are seeking relief from increased anxiety and stress levels and would like to find more balance and enjoyment at work and in their personal lives. She teaches the internationally recognised evidence-based 8-week Mindfulness Based Stress Reduction course as well as shorter courses adapted for delivery in to the workplace.
Her recent focus is on working with remote working leaders and teams. Her vision: kinder, happier & more innovative workplaces creating better outcomes for our global society.
