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Last updated on 2024年7月6日

You're overwhelmed with work during peak business seasons. How can you use mindfulness to ease the stress?

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When peak business seasons hit, the workload can feel like a relentless wave crashing over you. It's not uncommon to feel overwhelmed, but there's a powerful tool at your disposal: mindfulness. This ancient practice, now backed by modern psychology, involves maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment. Mindfulness is about acceptance, meaning that you pay attention to your thoughts and feelings without judging them—without believing, for instance, that there's a "right" or "wrong" way to think or feel in a given moment. By integrating mindfulness into your daily routine, you can manage stress more effectively and navigate high-pressure times with greater ease.

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Max Biewald, M. Sc.

Stressbew?ltigung auf wackeligen Beinen: Vom Tiefpunkt zur Zen-Meisterschaft mit dem Hinkebein

1 Mindful Breathing

Mindful breathing is a cornerstone of stress management during intense work periods. When you feel the pressure mounting, take a moment to focus solely on your breath. Inhale deeply through your nose, allowing your lungs to fill and your abdomen to rise, and then exhale slowly through your mouth. This simple act can serve as an anchor, bringing you back to the present and preventing stress from spiraling. With each breath, you give yourself space from the chaos of work and create a sense of calm that can help you tackle tasks more efficiently.

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Max Biewald, M. Sc.

Stressbew?ltigung auf wackeligen Beinen: Vom Tiefpunkt zur Zen-Meisterschaft mit dem Hinkebein
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Atemübungen sind ein gutes und bew?hrtes Mittel, um das parasypathische System zu stimulieren und den Kopf somit wieder frei zu bekommen. Dabei ist konstantes üben wichtig, damit man in stressigen Situationen schneller wieder runterkommt. Ist gibt viele verschiedene übungen, wovon ich folgende empfehlen kann, sie mal auszuprobieren: - Koh?rentes Atmen - Box-Atmung - 4-7-8 Atemtechnik - Lippenbremse #atemübungen #balancefinden #stressmanagement

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Mikael Wesstr?m

SOMA Breath Advanced Instructor ??♂? | Personal/Spiritual Growth ?? | Life Energy ?? | Intuition ??? | Manifesting ??| Stress Management | Spiritually Inspired AI
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During continuous stress periods we tend to breath through our mouth, short shallow quick breaths which makes us increase oxygen and decrease CO2. Sounds good, but unfortunately it's not. This creates a state of oxidative stress in our bodies. Now let's take care of this, maybe by daily giving yourself a brief moment where you have a fun, easy and relaxing way of clearing the stress out of your system with breathwork, enjoyable music and maybe even a positive visualization to combine it with. The best way to slow down your mind, and your nervous system and to put yourself into recovery, are slow prolonged exhales... Maybe you could let me guide you.. 4s inhale and 8s exhales... with music that helps the rhythm... It'd be fun.

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2 Present Focus

During peak seasons, your mind may race ahead to the next ten tasks while you're still working on the first. This can amplify stress and decrease productivity. Practice being fully present with the task at hand. Whether it's typing an email or analyzing data, give it your undivided attention. This focus minimizes distractions and can improve the quality of your work, which in turn reduces the anxiety of having to possibly redo tasks. Remember, mindfulness is about quality of attention, not quantity of tasks completed.

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3 Acceptance Practice

Mindfulness isn't just about being present; it's also about acceptance. When work piles up, instead of resisting the workload or criticizing yourself for your stress levels, acknowledge that this is a busy time and it's natural to feel overwhelmed. Acceptance doesn't mean you're giving up or admitting defeat; rather, it's a way to reduce the additional stress that comes from negative self-judgment. By accepting your situation, you can approach your work with a clearer mind.

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4 Body Awareness

Your body often holds stress in ways you might not consciously recognize. Throughout your day, take moments to scan your body for tension. Are your shoulders hiked up to your ears? Is your jaw clenched? Gently remind yourself to relax these areas. By maintaining body awareness and releasing physical tension, you support your mental efforts to manage stress. This practice can also prevent the physical strain that often accompanies long hours at a desk during busy periods.

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Max Biewald, M. Sc.

Stressbew?ltigung auf wackeligen Beinen: Vom Tiefpunkt zur Zen-Meisterschaft mit dem Hinkebein
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Die progressive Muskelentspannung ist hier eine Methode, die genau in dueee Richtung geht. Es werden verschiedene muskelgruppen angespannt und danach wieder bewusst entspannt. Das f?rdert die eigene K?rperwahrnehmung. Irgendwann kann man die verschiedenen muskelgruppen mehr und mehr zusammenfassen, sodass die Technik immer weniger Zeit kn Anspruch nimmt. Eine andere Technik ist der Bodyscan, bei der es aber nur um die reine Wahrnehmung des K?rpers geht. #progressivemuskelentspannung #bodyscan #achtsamkeit #stressmanagement

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5 Mindful Communication

Effective communication becomes even more crucial when you're swamped with work. Mindfulness can enhance how you interact with colleagues by encouraging you to listen actively and speak thoughtfully. Before responding in a conversation or hitting "send" on an email, take a brief moment to consider your words. This pause can prevent misunderstandings and build a more supportive work environment, which is especially valuable when everyone is under pressure.

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6 Daily Reflection

End each day with a brief mindfulness reflection. Consider what went well, what challenges you faced, and how you responded to them. This isn't about critiquing your performance but rather observing it with kindness and without judgment. Reflecting in this way can provide insights into how you work under stress and highlight strategies that are effective for you. It can also reinforce the mindfulness skills you're developing, making them more accessible during future peak periods.

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7 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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You're overwhelmed with work during peak business seasons. How can you use mindfulness to ease the stress?

1

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3

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1 Mindful Breathing

2 Present Focus

3 Acceptance Practice

4 Body Awareness

5 Mindful Communication

6 Daily Reflection

7 Here’s what else to consider

Stress Management

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You're overwhelmed with work during peak business seasons. How can you use mindfulness to ease the stress?

1

2

3

4

5

6

7

1 Mindful Breathing

2 Present Focus

3 Acceptance Practice

4 Body Awareness

5 Mindful Communication

6 Daily Reflection

7 Here’s what else to consider

Stress Management

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