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Reduce Workplace Stress With 4 Simple Mindfulness Hacks

Melanie Jamieson, the owner of Kier 48 Holistic Therapy and Wellness is well known throughout the wellness community in Maryland for her skilled, caring and compassionate nature.

Executive Contributor Melanie Jamieson

Deadlines. Quotas. Bosses. Mondays! I totally get it. In this article, we’ll dive into a few quick ways to slow our minds down so you can be more productive and less stressed throughout the workday.

Businessman relaxing at work with hands behind head, eyes closed and coffee

What is mindfulness?

Mindfulness is simply being in the present moment and bringing awareness to your thoughts. Reducing stress in the workplace has been proven to improve emotional and mental health. Through regular practice, you will become more self-aware, calm, and less stressed.

1. Mindful eating and drinking

As you take that first sip of your morning coffee or tea, bring your attention to its flavor, smell, and warmth. Sip slowly.

2. Keep your workspace organized

Avoid clutter by organizing and keeping your workspace clean and neat. Even personalizing your workspace with plants and pictures can transform it into a peaceful space.

3. Breath exercises

Being conscious of your breath brings you back to the present moment and provides self-awareness. Mindful breathing lowers your heart rate and reduces stress.

Example: Slowly inhale, breathing in through your nose. Slowly exhale, breathe out through your mouth. With each breath, bring awareness to the gentle exchange of air. Do this exercise for approximately 3 minutes.

4. Walking meditation

If you are offered a break, take a walk outside. Take in the sounds of nature, breathe fresh air, and give your mind a chance to reset.


Being mindful at work may be challenging at first, but it's certainly possible with some intentional effort. By incorporating mindfulness into your workday, you will see improvement in productivity, cultivate a positive mindset, and promote personal growth.


Call to action

To learn more about mindfulness and decreasing workplace stress, book an Initial Consultation with Melanie.

Read more from Melanie Jamieson


Melanie Jamieson, Wellness Professional

Melanie Jamieson is a leader within the wellness community. Prior to founding Kier 48, Melanie served 20 years with the Anne Arundel County Police Department, most notably as a Negotiator with the Conflict Negotiation Team. She is client-focused, nurturing, and empathic. Her mission is simple: "Give my clients the wellness education, tools and resources that they need to feel happy, healthy, and capable of managing life’s pressures."



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