Coping with work stress: Can mindfulness help?

Work stress is a common and often unavoidable challenge for many people. It can affect your health, happiness, and productivity. But what if there was a simple and effective way to cope with it? Mindfulness is a skill that can help you manage your stress and improve your well-being. In this article, you will learn what mindfulness is, how it works, and how you can practice it in your daily life.

1 What is mindfulness?

Mindfulness is the ability to pay attention to the present moment, without judgment or distraction. It is a state of awareness and acceptance of what is happening in your body, mind, and environment. Mindfulness can help you break free from automatic and reactive patterns of thinking, feeling, and behaving. It can also help you cultivate a more positive and compassionate attitude towards yourself and others.

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Debra Burrell, LCSW

Psychotherapist Helping Couples in Distress
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Life can be very noisy! Sirens, loud talking, electronic devices, cars, etc can create distractions from efforts to meditate. I have found a useful strategy to get started is to sit with eyes gently closed and simply listen. Listen as if you are listening to an orchestra and accept instead of reacting against any sounds you hear.

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2 How does mindfulness help with work stress?

Mindfulness can help you cope with work stress in several ways. First, it can help you reduce the negative effects of stress on your physical and mental health. By practicing mindfulness, you can lower your blood pressure, heart rate, and cortisol levels, and improve your immune system, mood, and sleep quality. Second, it can help you improve your focus, creativity, and problem-solving skills. By practicing mindfulness, you can enhance your concentration, memory, and decision-making abilities, and avoid distractions, errors, and conflicts. Third, it can help you increase your satisfaction and engagement at work. By practicing mindfulness, you can appreciate your strengths, achievements, and opportunities, and cope with challenges, feedback, and changes.

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3 How can you practice mindfulness at work?

Mindfulness practices at work can vary depending on preferences, goals, and schedule. To start, you can set a positive and realistic goal for yourself each day. Additionally, take mindful breaks throughout the day to check in with yourself and relax. Lastly, practice mindful communication when interacting with colleagues, clients, or managers. Listen actively and express yourself clearly and respectfully. This can help you align your actions with values, recharge, refocus, and build trust and collaboration.

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April Likins, NBC-HWC

Empowering Leaders ➡️ "Surviving" to Thriving + Get Their Spark Back | Stress + Work-Life Balance Coach | Board-Certified Health Coach Triple Trained at Duke + IIN + PN | Well-Being Workshops
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One of my top tips for how work-life balance can be achieved is by checking in with yourself at least once a day for 30 seconds asking: ⁠ What do I need to thrive today?⁠ ⁠ And that will change daily. ⁠ ⁠ You might find: ⁠ - You are craving sunshine and fresh air. ⁠ ⁠ - You'd like to do a low-impact workout.⁠ ⁠ - You'd really like to connect with a friend or loved one. ⁠ ⁠ - Or you feel like you need to get to bed a little earlier tonight. ⁠ ⁠ The key is making time daily to listen to your body and then making a little time for what you need to recharge. ⁠

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Lynn Gerrits, MA, CHWC

Caregiver Well-being Specialist
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A mindfulness tip I encourage our front line providers to try (anyone really) is when waiting for Epic (our electronic medical record system) to open for documentation. Our caregivers describe experiencing frustration and impatience as they wait… wasted energy over something they can’t control! Instead, I invite them to reframe and shift their perspective to one of gratitude for now being given the gift of time to close their eyes and focus on the sensation of their breath… observing the feel of the breath in their nostrils, specifically. They, of course, find that the breath slows, shifts and deepens as does their heart rate, while thinking clears, all resulting in their own much welcome “reboot.”

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4 How can you learn more about mindfulness?

If you want to learn more about mindfulness and how to practice it effectively, there are many resources available for you. You can read books, articles, or blogs that explain the concepts and benefits of mindfulness. You can also watch videos, podcasts, or webinars that demonstrate and guide you through different mindfulness exercises. You can also join online or offline courses, workshops, or groups that teach you the skills and techniques of mindfulness. You can also use apps, websites, or devices that provide you with tools and feedback to support your mindfulness practice.

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April Likins, NBC-HWC

Empowering Leaders ➡️ "Surviving" to Thriving + Get Their Spark Back | Stress + Work-Life Balance Coach | Board-Certified Health Coach Triple Trained at Duke + IIN + PN | Well-Being Workshops
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A few of my favorite mindfulness apps include: Calm, Headspace, Insight Timer, or Simple Habit. You can also consider working with a therapist or coach specializing in mindfulness and stress management strategies.

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5 How can you measure your progress with mindfulness?

One of the best ways to measure your progress with mindfulness is to track your own experience and outcomes. You can use a journal, a diary, or an app to record your mindfulness practice, your stress levels, and your well-being indicators. You can also use scales, questionnaires, or tests to assess your mindfulness skills, your stress symptoms, and your work performance. You can also ask for feedback from your colleagues, clients, or managers to evaluate your communication, collaboration, and creativity skills.

Mindfulness is not a quick fix or a magic bullet for work stress. It is a skill that requires practice, patience, and perseverance. But if you are willing to give it a try, you may discover that it can help you cope with work stress and enhance your work-life balance.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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April Likins, NBC-HWC

Empowering Leaders ➡️ "Surviving" to Thriving + Get Their Spark Back | Stress + Work-Life Balance Coach | Board-Certified Health Coach Triple Trained at Duke + IIN + PN | Well-Being Workshops
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Mindfulness is being aware of the present without worrying about the future or ruminating on the past. Think of it like releasing the pressure cooker of your mind. Mindfulness is like going to the gym; the more you practice it, the more you'll form new neuropathways which will strengthen those mental muscles.

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Coping with work stress: Can mindfulness help?

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1 What is mindfulness?

2 How does mindfulness help with work stress?

3 How can you practice mindfulness at work?

4 How can you learn more about mindfulness?

5 How can you measure your progress with mindfulness?

6 Here’s what else to consider

Mindfulness

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Coping with work stress: Can mindfulness help?

1

2

3

4

5

6

1 What is mindfulness?

2 How does mindfulness help with work stress?

3 How can you practice mindfulness at work?

4 How can you learn more about mindfulness?

5 How can you measure your progress with mindfulness?

6 Here’s what else to consider

Mindfulness

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