Here's how you can effectively utilize mindfulness techniques to manage work-related stress.

Aquí dejo algunas ideas que, en mi experiencia cómo experto en Mindfulness, han sido de gran ayuda: 1) Mindfulness es radicalmente contrario a dejar la mente en blanco, no sigamos ese camino. 2) El Mindfulness no es una formula fija, puede que no a todos nos sirva o que, al menos, no a todo el mundo le sirva de la misma forma. No tener esta idea en nuestro repertorio puede llevar a mucha frustración. 3) No es aconsejable empezar a hacer Mindfulness a lo loco sin saber que es lo que nos funciona, paso a paso. 4) Las respiraciones conscientes y técnicas de saboreo suelen ser un buen primer paso ya que tienen fácil adherencia.

Start by taking a few minutes each day to simply focus on your breath. This practice helps ground you in the present moment, making it easier to handle stress as it arises. Throughout your workday, pause for brief mindfulness breaks. Even a minute or two of deep breathing or stretching can help clear your mind and reset your focus. When faced with stressful situations, try to approach them with curiosity rather than judgment. Ask yourself what you can learn from the experience and how you can respond with calm and clarity. Additionally, incorporating mindfulness into your work tasks can help; for example, try to give your full attention to one task at a time, instead of multitasking.

When you are constantly thinking about the past or worrying about the future, it can lead to increased stress and anxiety. By practicing mindfulness, you can train your mind to focus on the present moment, which can help reduce feelings of overwhelm and improve your ability to concentrate on the task at hand. Take a few moments throughout your workday to focus on your breath. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This can help calm your mind and bring your attention back to the present moment. Allocate a few minutes each hour to step away from your desk and engage in a brief mindfulness practice.

Often we relate stress to loss, or potential loss. Loss of time, loss of freedom, loss of love, or loss of a job. The stress in many cases, resides in the future. I like to flip the script. I stay in the present. And this is how I combat stress. If I have yet to lose something, I am thankful. If I lost something, I am glad I had the experience. It really is all about gratitude. It is no different with work related stress. The fact that I have a job, while so many other don't, is the first blessing. Stress is not always a bad thing. It can be a great motivator. Work is a big part of life. But it should not be a defining part of life. Stay humble, stay focused and stay grateful. Learn to take breaks. A present mind, is a productive mind.

Here's what my clients experience in my counselling sessions: 1) Imagine your work-stress has a form/shape 2) Where is that located in your body? 3) imagine you could remove that part from your body, put the "work-stress" in your palm 4) How would it look like? 5) Observe/Listen/Communicate with the "work-stress" 6) Notice the changes in your body/emotion 7) Last step, measure the intensity of your stress level on a scale of 0 to 10 Revisit and continue this process as many times as you need. If overwhelming emotions pop up, you may want to get professional mental health support to process it in a safe space.