How do you practice mindfulness at work when you feel stressed or overwhelmed?

Practicing mindfulness at work can be challenging, especially when stressed. Many report that breathing exercises don't work. Some feel pressured to perform perfectly, while others may be too unregulated for brief exercises to work. When trying breath-work, consider these suggestions: 1. Simply notice your breathing as you inhale and exhale. What sensations do you feel? 2. Make it meaningful by pairing it with something personal. Love animals? Imagine petting your favorite one while noticing your breath. 3. Practice when your body is already relaxed and notice how you feel. Scan your body as you relax. Remember, mindfulness is personal. Explore different strategies and commit to one for a couple of weeks to see what works for you.

Two things I've found helpful as I practiced breathing: First, a "1-2-3" approach - 1) breathe through the nose for a certain count, 2) hold for 2 seconds, and 3) breathe out through the nose, and take twice as many counts as my in-breath when I breathe out. By keeping the breathing through the nose, it is easier to control the pace and speed of breathing, and also maintains an anchor that keeps me steady through the exercise. Second, I normalize the breathing exercise as a fun break throughout the day, so it doesn't feel like a big ordeal when I need to use it (say before a major presentation). This is perfect in between calls or errands, it's a relaxing way to use our fragment time.

In my experience, breathing exercises helped me when felt anxious, stressed and overwhelmed. They can help calm your nervous system, lower your blood pressure, and relax your body and mind. Here are some steps to practice a basic breathing exercise: - Find a comfortable position, either sitting or lying down - Place one hand on your chest and the other on your belly - Breathe in slowly through your nose, feeling your belly rise as you inhale - Breathe out slowly through your mouth, feeling your belly fall as you exhale - Repeat this cycle for a few minutes, focusing on your breath and letting go of any thoughts or worries You can practice this exercise anytime you feel stressed or overwhelmed or as a daily routine to improve your well-being

I have recently just started to utilise more breathing techniques into my daily routine and it really helps to reset and refocus my mind. I’ve found it also helps with the physical attributes of my anxiety.

In my experience, practicing body scans brings more awareness to the whole body, including physical and mental thoughts. It can help you calm your mind, regulate your emotions, and improve focus and awareness. A body scan is one way to practice mindfulness by focusing on your body and how it feels. It involves paying attention to each part of your body, from your toes to your head, and noticing any sensations, emotions, or thoughts that arise. A body scan can help you relax, release tension, and become more aware of your physical and mental state. You can also practice gratitude or compassion by sending these thoughts to different body parts.

A framework that we have found helpful is called the IEC Feelings Check-In. I: Identify E: Explain C: Connect Identify- Get curious and give yourself (or the other person) permission to feel. Feelings are not bad or good, they are data. Explain- Help draw out the story that those feelings (or data!) are trying to tell. Connect- Foster a space that allows for you to express and receive communications about feelings. What you share and how deeply depends on how much you trust the person you are connecting with. For example, authentic vulnerability with a co-worker should look different than authentic vulnerability with a best friend. Doing an IEC Feelings Check-In encourages meaningful connection, the best mental health boost of all!

I’ve found that when I need to reset bc I’m frustrated or overwhelmed, it most likely has something to do with my ego. The best way for *me* to come back to center is to make a gratitude list. Start with the easy ones or go in alphabetical order. Just slowing down to think about gratitude is a good way for me to get right sized. I don’t know everything. There is so much I can learn- IF I’m open to it. When I change the language I use, that helps too. Instead of I “have to” xyz, I remind myself that I *GET* to. Especially post-Covid, nothing is guaranteed and many people are without. Gratitude is a shift of perspective that allows me to be open and flexible and collaborative.

When I've felt stressed and overwhelmed at work, it can be hard to focus on anything. You can feel like you have too much to do and insufficient time or resources. One way to cope with stress and overwhelm is to practice mindful gratitude. Mindful gratitude is paying attention to the positive aspects of your life and expressing appreciation for them. It can help you shift your perspective from what is lacking or wrong to what is present and good. It can also help you cultivate a sense of abundance, joy, and resilience. Practicing mindful gratitude can improve your well-being, happiness, and productivity.

One step outside of the office into nature resets my mind! Even when I can only get outside for five minutes, I can feel my stress subsiding! Stress relief doesn’t have to be complicated or time consuming! Removing yourself from the office for just a few minutes, even for a coffee break can work wonders! We have a fountain behind our building. Walking outside and standing and enjoying the noise of the fountain and the beauty of the scene calms me down immediately. I close my eyes. I do a quick meditation, centering my mind. My visualization always includes me being on a beach, sitting in the sand, running my fingers through the warm sand, which increases my blood circulation. This is a quick way to relax and release stress!

Every example works, the most important is getting up and taking a mindful walk. Another is three deep breaths with eyes closed where the exhale is longer than the inhale. Whisper to yourself “I got this”