Mindful at Work: The Key to Reducing Stress and Boosting Productivity

by Wellness by Dr Zeltser May 05, 2023

You're at work, with a seemingly endless stream of emails, meetings, and deadlines. Being overwhelmed, you join the 70% of Australians who experience stress at work once a week or more (ADP Research Institute’s People at Work 2022: A Global Workforce View). There are a few remedies for managing this, and one of those is mindfulness. But even if it helps, how are you supposed to practice mindfulness when you're in such a state??

What is mindfulness?

Mindfulness is the practice of being present and fully engaged in the moment, without judgment or distraction.

...so far it probably sounds like we're high up in the mountains with some monks, but stick with us!

Mindfulness is about 'watching' your thoughts and feelings, so you are aware of them rather than denying them. Approach your own emotions with curiosity and kindness is encouraged.

While meditation and making "om" sounds can be useful tools for practicing mindfulness, they are not the only ways to do so. Mindfulness can be applied to any activity, from eating to walking, to help you become more aware and focused. It is also a skill that trains you to catch your own thoughts and emotions. The more you do, the better you can flex that brain!

Why bother incorporating mindfulness into your already-packed schedule?

Reduced stress

Studies have shown that mindfulness can be an effective tool for reducing stress and anxiety. Approaching our own thoughts and feelings with curiosity and compassion, we can become less reactive to stressful situations and more resilient in the face of adversity.

Improved well-being

Mindfulness has also been linked to a range of physical and mental health benefits, including improved sleep, reduced inflammation, and increased emotional regulation.

Enhanced productivity and cognitive function

By learning to be more present and focused in the moment, we can become more efficient and effective in our work. Mindfulness has been shown to improve attention and cognitive performance, making it a valuable tool for anyone looking to boost their productivity.

How can you start incorporating mindfulness into your busy life?

There are many different forms of mindfulness, which are easy to implement based on your time and personal preference.

Before you start

Especially if you have just experienced a stressful event or trigger, it could be a good idea to diffuse those feelings by looking at greenery (even pot plants or out of your window), having a warm or cold beverage, running cold water over your hands in the bathroom, or better yet - going for a walk outside (even if it's short).

You can then pay attention to where the tension is in your body and consciously release it.

Now you're ready.

As a guide to get you aware, regardless of which mindfulness practice you choose, just notice:

- What thoughts are going through your mind?

- How do you feel about those?

- Are these thoughts pleasant?

- Are they true?

- Really?

- Are they reasonable?

- Are they helping you reach your goals?

You can consider these while on the train, in the car, walking running, journaling, cleaning, cooking, meditating, yoga, and participating in many other possible mindful activities.

Mindfulness is a powerful, yet accessible, tool for balancing stress, improving overall well-being, and enhancing productivity. Incorporating mindfulness into your daily routine can help you become more focused, level-headed, and engaged in your work and your life.

It's so easy to incorporate mindfulness in your life! Just choose a mundane/repetitive task (as a start) and it will come. Plus, the more you do this mindful exercise of your choice, the easier it will be to implement in future. Now that's a flex!

How do you practice mindfulness?