Microsoft Work Trend Index Pulse Report suggests that 47% of employees and 58% of leaders reported feeling burnt out at work. In addition to having a negative financial impact on businesses, employees with poor mental health may find themselves unable to carry out their duties or meet their daily obligations. There is no way to avoid the stress of a demanding job altogether. Learn more about the stress cycle and how to feel safe after these stressful situations.
Here are 5 techniques for managing stress, developing inner stability in the workplace, and positively impacting your capacity to accomplish your work goals seamlessly.
Mindfully calm your thoughts
Anxiety makes it simple to let your mind race and become preoccupied with a whirlwind of irrelevant details. Awareness of one's internal and external environments is the first step to feeling more alert and present throughout the day. Being more aware of the present will keep your thoughts from straying, allowing you to give your undivided attention to your work. Meditation can be helpful in alleviating your workplace stress levels. Interrupting your workday with a few minutes of guided meditation to reduce stress and anxiety can be a great way to clear your mind and refocus your energy. One of the quickest and least time-consuming ways to meditate is to focus on one's breathing. You should take five minutes out of your day, find a peaceful spot, close your eyes, and focus on your breathing whenever you feel anxious. In addition to calming your nerves, this will also help clear your head.
Prioritize your mental health first
You should reflect on how you feel before beginning your day. It's only natural not to be at the top of your game every single day at work. Instead of struggling with your mental health, try meditations for 10 minutes whenever it's convenient for stress management. This can be done by using a meditation app of your choice to practice guided meditations for stress relief in the comfort of your own time and environment.
Here is a quick meditation technique for stress that helps calm your nerves from overworking. This 15 minutes practice by Annemaree Rowley, meditation expert for 30+ years, will give your body a break from processing, gently guide you to the inner sanctuary, and give your mind and body rest from all the information it stores daily.
Turn on music therapy
When things are tough, music can be immensely therapeutic. It's a way to vent feelings and get through loss and trauma. Neurotransmitters in the brain, like dopamine and oxytocin, are connected to emotions of happiness, and studies show that music can positively influence these chemicals. Cortisol is a stress hormone, and there is some evidence that listening to music can significantly lower its levels.
Stop and breathe ever so often
Remove ten to fifteen minutes from your day to go for a walk outside, soak up some rays, and stretch your muscles. This will make you feel energized and invigorate your senses. Allowing yourself little breaks like this throughout the day can prevent you from dwelling on problems and instead focus on finding solutions to help you avoid burnout.
Seek the right environment with an eclectic mix of humor
A person's character is considered to be a combination of the traits of the five persons they spend the most time with. Your sense of mental health is profoundly affected by the conditions in which you perform your job. It's easier to maintain composure and awareness when good vibes surround you. An old proverb goes something like "laughter is the best medicine." And it is a serious recommendation. Laughter raises your body's oxygen intake, stimulates your organs, and causes your brain to create more feel-good endorphins. It's a nice change of pace that will help you relax and focus on the task at hand.
By cultivating awareness, you open up new avenues for your imagination. Being open and adaptable in the here and now helps you become more creative and more able to improvise and innovate. The benefits of increased imagination extend to many aspects of life, including the workplace, the home, and the sense of overall being.
Idanim is a meditation and mindfulness app that focuses on your mental well-being and uses meditation and mindfulness for any mind, mood, and goal. With over 500 meditations in over 40 categories, learn from the best experts and practice mindfulness for work-life balance, anxiety, sleep, stress management, and more.