Stressful Job? Try Mindfulness

Use simple awareness techniques to defuse stressful situations at work.

Contributor

Kaveri S. Patel, D.O.

Palo Alto Medical Foundation

Demands from your boss, looming deadlines and difficult colleagues may make your job one of life’s biggest stressors. But you don’t need to feel powerless. Practicing mindfulness can help you regain control and experience more ease in your workplace.

“Mindfulness provides a sense of well-being,” says Kaveri S. Patel, D.O., a family medicine doctor at the Palo Alto Medical Foundation. “It also helps you relate to others from a kinder place and gives you tools to better cope with challenges.”

Woman relaxed at work

Dr. Patel offers these simple tips to bring mindfulness to your workday.

Choose How to Start Your Day

Before you get out of bed, take a few moments to breathe and notice your breath. Set an intention for your day; for example, resolve to be kind to yourself and others.

Make mindfulness part of your commute, too. Choose to drive without listening to music or the radio. Instead, breathe deeply. Send well wishes to yourself and others. Observe your thoughts and feelings with compassion and without judgment.

Use Transitions Well

While walking from your car to the office or moving between meetings, don’t catch up on email. Instead, notice the sensation of your feet on the floor and the connection with the ground. Notice and greet colleagues you pass.

Enjoy Meals

Take time away from your computer or desk to enjoy lunch—and notice the colors and textures of your food. Savor the smells and flavors of each bite; chew slowly.

Use Prompts as Reminders

Whether it’s a simple sticky note with the word “breathe” on it or a photo of a peaceful nature scene as your screensaver or in a frame, use visual cues to help you take a few conscious breaths at regular intervals.

Pause Before Reacting

Before responding to a challenging situation at work, take a breath or two to give yourself time to feel grounded. Then instead of reacting in haste, answer calmly and thoughtfully.

Breathe

Throughout your day, take time to inhale deeply and exhale completely. This helps you become fully aware of your senses and feelings and to relax.