Life has changed. We are constantly overstimulated by our phones and other demands of a fast-paced world. Our workdays are packed. We are always multi-tasking and trying to stay ahead of the game. It’s no wonder we feel frazzled by the end of the day. We are all confronted with never ending demands daily, but did you know your wellness and happiness at work directly impacts your physical health?
Well-being is the ability of individuals to address everyday stresses, work productively, and realize one’s highest potential. Research shows that employees in good health are more likely to deliver optimal performance in the workplace. Healthy employees have a better quality of life and a lower risk of disease, illness, and injury, increased work productivity, and a greater likelihood of contributing to their communities.
In the same way we used to study cancer and diabetes, we now study wellness in the workplace. The Centers for Disease Control and Prevention now has guidelines to help employers guide employees to better wellness; in the same way, the CDC has guidance to help doctors treat patients with diabetes.
The first thing you need to improve your wellness at work is implementing mindfulness.
Mindful living is about living with awareness in the present moment. It involves being conscious of the world you live in and the impact of your daily decisions on yourself, your family, society, and the environment.
Choosing to live a mindful life is an active decision. It is a conscious effort to disconnect yourself from the “rat race” and take the time (and mental energy) to identify your values and then align your choices to prioritize them. It combines seemingly tiny changes in your daily life to add up to significant changes in your lifestyle over time.
Mindfulness is a practice that can help you to be more present and aware in each moment, and it can be applied to any area of your life – including work.
Here are some tips on how to bring mindfulness into your workday:
1. Clear your mind
One of the main benefits of mindfulness is that it can help to clear your mind and focus on the present moment. If you’re feeling overwhelmed at work, take a few minutes to close your eyes and focus on your breath.
Breathe in slowly and deeply, and breathe out slowly. Repeat this for a few minutes, and you should start to feel more relaxed.
2. Plan your day
Mindfulness can also help us to be more organized and efficient with our time. Before starting your workday, take a few minutes to plan out what you need to do. This will help you to focus on each task and avoid getting overwhelmed.
3. Be prepared
If you’re always rushing around in the mornings trying to get something quick and easy for breakfast and you have no idea what you will have for lunch, you’re likely starting your day off on a stressful note. Mindfulness can help here too!
To live mindfully, you need to be aware of the food you put into your body. And that means you will have to invest in cooking healthy homemade meals for the entire day.
Instead of grabbing whatever is easiest, take a few minutes the night before to prepare a healthy breakfast you can enjoy in the morning.
This will help you to start your day off on the right foot and avoid making unhealthy choices. Also, pack a healthy lunch instead of eating unhealthy food from the cafeteria or vending machine. Your body needs fuel to focus at its best and avoid brain fog.
4. Move your body
We often spend our days sitting at desks, which can lead to feelings of stiffness and tension. Mindfulness can help us be more aware of our bodies and ensure we’re getting enough movement throughout the day.
Make a conscious decision to get up and move around every hour or so, even if it’s just for a few minutes. Stretch your arms and legs, and walk around the office. Do stretching exercises every day.
5. Set boundaries
Mindfulness can also help us to be more assertive and set healthy boundaries. If you’re feeling overwhelmed at work, knowing when to say no is essential. Don’t be afraid to speak up for yourself and set limits on what you’re willing to do. This will help you avoid getting overloaded and stressed out.
6. Take a breath
One of the simplest and most effective ways to practice mindfulness is through breathwork. Throughout the day, take a few minutes to focus on your breath. Breathe in slowly and deeply, and breathe out slowly.
You can do this anywhere, at any time – sitting at your desk, in a meeting, or even while you’re walking.
7. Be intentional and self-aware
In our modern world, we’re bombarded with a constant stream of information. This can lead to feelings of overwhelm and anxiety. Mindfulness can help us be more aware of the information we’re taking in and ensure we’re not absorbing too much.
When you’re overwhelmed with information, take a step back and focus on your breath. Then, only allow yourself to take in the information that is absolutely necessary.
In Conclusion
Mindfulness at work is critical. It helps us to be more productive, efficient, and organized. It can also help us to reduce stress and anxiety and find more enjoyment in our work. If you want to be more mindful at work, start with these simple tips.
And remember, the more you practice, the easier it will become. Mindfulness is a journey, not a destination – so enjoy the ride!
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Dr. Daniela Steyn, founder and director of Wellness MD Health is also a hospitalist, family physician, associate Professor, speaker, educator, and health advocate. Her mission is to inspire and enable everyone to live their best possible life with optimal health, preventing disease through healthy lifestyle choices and using food as medicine to support longevity, energy, mental clarity, happiness, and wellbeing.
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