Te sientes abrumado en el trabajo. ¿Cómo puedes utilizar las técnicas de mindfulness para evitar el agotamiento?

Yogic breathing exercises and pranayam are very powerful breathing techniques to overcome anxiety. One of these breathing exercises is alternate nostril breathing, also known as `Nadi Sodhana'. Method for doing it: gently close one nostril while inhaling through the other, then switch and exhale through the opposite (repeat this 7 to 8 times). It purifies the energy channels, calms the mind, and reduces stress, and anxiety, while simultaneously enhancing focus and concentration. It is a valuable tool for improving mental clarity. Practice regularly for best results.

Practice mindful breathing to reduce stress and bring your focus back to the present moment. Take deep, slow breaths, and concentrate on the sensation of the air entering and leaving your body. This simple technique can help calm your mind and alleviate feelings of overwhelm.

There are times when the workload can feel overwhelming & lead to burnout. Here are some handy hints to help: 1. Separate personal time from work hours to maintain balance. 2. If you need to blur that line, ensure you take proper breaks during long working hours. 3. Personalize Your Approach & focus on what works best for you rather than just following general advice. 4. Prioritize Well-being & regularly engage in activities that enhance your physical, mental, and emotional health. 5. Focus on Priorities by concentrating on one important task at a time. After that, move to the next. 6. Eat Well as good food supports a positive mood & energy levels. 7. Spend Time with your Loved Ones as that's the best way to reenergize. You’ve got this!

Use body scanning to become more aware of physical sensations and tension in your body. Starting from your toes and moving up to your head, focus on each part of your body, noticing any tension or discomfort. This practice can help you release physical stress and improve overall relaxation.

Mindful listening is akin to empathy and involves paying full attention to the speaker! When we listen to others attentively, we make a conscious effort to understand their emotions and experiences, thereby creating a safe and nurturing environment. It doesn't always mean that we have to agree with someone's viewpoint, but it does mean acknowledging and validating their feelings.

Engage in mindful listening during conversations. Focus fully on the speaker without planning your response or letting your mind wander. This helps you stay present, reduces misunderstandings, and fosters better communication and relationships at work.

The body responds to the quality of food intake. Some foods create calming effect on the body, whilst others increase adrenaline. When undergoing stressful conditions, seek out foods that create a calming sensation. Overall diet affects how well the body responds to stress triggers, so prioritise eating healthy.

Practice mindful eating by paying attention to the taste, texture, and smell of your food. Avoid distractions like screens or work while eating. This can help you enjoy your meals more, improve digestion, and provide a much-needed mental break during your workday.

Cultivate acceptance by acknowledging your feelings and thoughts without judgment. Recognize that it's okay to feel overwhelmed and that these feelings are temporary. Practicing acceptance can help you manage stress more effectively and prevent burnout.

We cannot expect to move ahead unless we accept people and situations as they are. We would continue to live in the past, thus hampering our progress. Forgiveness is one of the keys to acceptance.

Start by acknowledging and identifying any negative emotions or thoughts you may be experiencing. Instead of pushing these feelings away, allow yourself to fully feel and accept them. Be kind and compassionate towards yourself, especially when you are feeling overwhelmed. Treat yourself with the same kindness and understanding that you would offer to a friend in need. Accept that there are certain things that are beyond your control. Instead of trying to manipulate or change these circumstances, focus on accepting them as they are. Practice staying in the present moment and focusing on what is happening right now. Avoid getting caught up in worries about the past or future, and instead, focus on the here and now.