It’s that time of the year again when tolerance is low and you’re likely to be bothered by the kind of minor frustrations that you ordinarily shrug off, right?

Colleagues may have let you down, or maybe a promotion evaded your grasp … and yet deadlines just seem to be piling up! Workplace stress is becoming more consuming with email, inter-office chat tools and social media competing for our attention and often bleeding into the hours that historically gave us a break. Life is relentless and overwhelming, we know. However, is it possible to approach all of it with some measure of equanimity?

Quick question … are you willing to try something new at work if it means lower stress levels and a better corporate culture? (Yes please!) Incorporating mindfulness into your daily routine can be a game changer.

Mindfulness is all about being focused on the present moment without worrying about what’s going to happen tomorrow or what happened in yesterday’s meeting. It’s about taking a step back and putting things in perspective.

This ancient Buddhist belief is backed up by cutting edge neuro science. Companies such as Apple and Ford have incorporated mindfulness and meditation into the workplace to increase productivity. The best part? You don’t need 20 minutes in a silent room to become more mindful. Studies show that by living even 5% of your life mindfully, you will more than likely see a complete transformation of your daily life from stressed and anxious, to calm, peaceful and happy. Worth it, don’t you think?

Here’s how to become more mindful in the context of a busy day:

  • Pick a mantra. “I am strong, capable and ready.” Begin your morning by choosing a positive message and repeat it to yourself throughout the day.
  • Pencil it in. Book the odd 3 minutes throughout your day to release stress.
  • Be a single-tasker. Multitasking limits productivity and increases stress.
  • Slow down to speed up. Between stimulus and response there is a space. In that space is our power to choose a response. Take time to reflect before reacting to situations.
  • Switch off as many distractions as you can.
  • Just breathe. Breathwork isn’t just for yogi’s. Listen to your body. Whenever you feel frazzled by the demands of the day; breathe in deeply through your nose to the count of three, hold for three, and release through your mouth to the count of three. Repeat. Done!
  • Stand up and stretch. Sitting is the new smoking.
  • Check out for lunch. Go outside for a quick walk or find a quiet place to sit for 15 minutes. Take your shoes off and feel the grass under your feet. Taking a deliberate break is a mindful way to increase concentration.
  • Write a gratitude note. Before you wrap it up, put pen to paper and write down one positive thing that made you happy during the day. Something simple like “I got one step closer to finishing my project.” This will train your brain to focus on the positive.

Every moment is an opportunity to pause and be present.

Have a healthy, happy day!


DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.