work

Mindfulness at Work

 

Mindfulness has many definitions but one common theme: being present and aware within the current moment. Based in Eastern thoughts and traditions, mindfulness seeks to help people simplify by delegating focus to one task at a time. In the current world, multi-tasking and efficiency seem to be all the rage, but can leave people feeling exhausted, overworked, distracted, and incomplete.

 

Benefits of Mindfulness

 

Mindfulness steers you away from judgmental thoughts, distractions, multi-tasking, and fixating on the past or future. It takes some discipline to put it into practice, but the more often it is practiced, the more likely one will experience the benefits. Mindfulness has been known to help improve sleep, decrease stress, and lower blood pressure. It also has a place in aiding mental wellness, helping to fight against depression, anxiety, and other contributing symptoms. In addition to these benefits, redirecting your thoughts can help you practice good self-care, which leads to an improved mood and better self-image.

 

On the Job

 

Ever feel like you worked a solid day, but have no clue what you did? Incorporating mindfulness into the workday might make the difference between feeling satisfied and connected with work, or feeling like each day is monotonous and the tasks are never-ending. By taking a small amount of time during the day to shift your focus, it is possible to adjust your productivity and contentment. Some experts suggest spending 10 – 15 minutes in a mindfulness exercise, at least once a day. However, some exercises are as short as a minute. Mindfulness exercises draw your attention to specific internal or external phenomena, such as breathing, observing your surroundings, or turning off technology. The following are some popular mindfulness practices that can easily be added into the work day.

 

• Focused Breathing: Sit quietly and pay attention to your natural breathing. If your mind begins to wander, don’t judge yourself. Gently redirect your thoughts back to your breathing. Focus on the different sensations and movements of your body, such as your stomach expanding and the feeling of the air in your nose. Some experts suggest setting an alarm for each hour and doing this activity for a minute throughout the day to help keep stress down and to help re-center.
• Internal Dialogue: Observe your flow of thoughts and emotions. If you have a thought that keeps popping up, allow yourself to focus on that thought to explore what it means and how it might be influencing you. Perhaps you have an image or saying that helps to keep you focused on your values. If so, take some time to close your eyes and repeat this image or phrase to yourself, and bringing yourself back to it any time your mind wanders. Doing this exercise can help you to understand where you may be feeling pressured, and how that might be affecting your work. Instead of distracting yourself when these thoughts or feelings arise, mindfulness will help you to meet this perceived problem as valuable information to know yourself better.  
• Observations: Without judgement, pay attention to any of the five senses that are being triggered, such as sound, sight, touch, smell, or taste. Staying in the present moment, breathe, and direct your mind away from any negative or stressful thoughts. Put your energy and attention into one sense at a time and allow yourself to be completely enveloped by it. This can help you to enjoy your lunch breaks a little more fully, or help you to be more aware of details that are surrounding you. Practicing this can help you decrease immediate reactions and can help you pause to evaluate the best course of action.
• Tune In: Technology - including phones, social media, or email - can often distract us and give us a false sense of connection. Often, we can perceive messages as urgent, and since the scroll of activity never ceases, it can be overwhelming. Getting caught up in technology can wreak havoc on productivity. A great start for incorporating mindfulness into your day is simply to turn off the radio while driving, put your phone into a drawer while working, or only checking your email during certain times of the day. Decreasing multi-tasking means you are increasing mindful attention.

There are many other exercises that can be done to help aid your work day. Finding the right ones that work for you involve a little bit of research, as well as some trial and error. It is important to remember to start small when starting to add mindfulness into your workday. Mindfulness is a discipline and a process. While it may feel awkward at first, building this habit can pay dividends to greater self-awareness and happiness.

Having the Proper Tools

While mindfulness is achieving greater popularity, and can boast of many benefits, it is not the only tool to have in your tool belt. Mindfulness cannot replace critical thinking, time management, organization, or many of the other skills that contribute to work success. The goal of mindfulness is to help you gain another perspective and help you to better utilize the time and skills that you do possess. The more tools you have, the more likely you will be able to use it when needed.  

 

Want to talk to a counselor today about this? 

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

 

 

Sources

• https://hbr.org/2016/03/how-to-practice-mindfulness-throughout-your-work-day
• https://hbr.org/2015/02/there-are-risks-to-mindfulness-at-work
• http://mindfulnessatwork.com/
• https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356?pg=2

 

Shift Work: Finding Your Work/Life Balance

 

As technology and society have advanced, so has its need for people to be working around the clock. Men and women who work outside of the 9-5 realm – usually in the evening or through the night – engage in shift work. Nurses, doctors, pilots, commercial drivers, factory workers, and service staff are a few examples of people who are needed 24 hours a day. Working evening hours requires these people to adapt their social schedule and biological clock to complete their jobs, which can often be a struggle. Fortunately, there are habits that can be built to help facilitate both health and happiness.    

 

Effects of Shift work

Every person has a circadian rhythm which determines the body’s function in a day. This rhythm is based on a few factors, including daylight, and helps to direct the sleep/wake cycle which in turn influences digestion, energy output, and other bodily processes. In short, bodies naturally want to work during the day and sleep at night. For those who work evening shifts, it can be difficult to fight this inclination. Shift workers often report problems with sleep. Research has also explored if shift work can aggravate certain digestive and heart conditions. In addition, working second or third shift can make it difficult to maintain relationships. A person might be scheduled to work during important events, or need to catch up on sleep in order to get to the next shift. Missing out on social events can lead to feelings of isolation or increased conflict in relationships.

 

Sleep

Sleep is required for physical and mental health, and it also helps to promote safety on the job. Being tired on the job leads to poor concentration which can increase the chance of errors, accidents, injuries, and even fatalities. The combination of not getting enough sleep and working during a time when the body naturally wants to rest contributes to feeling sleepy on the job. Getting enough restful sleep is one of the most common issues of a shift worker. Whether they work consistent shifts or switch between day and evening shifts (sometimes called a rotation schedule), getting on a sleep schedule can be a challenge. Since sleep is so important, there are some tips to keep in mind to help you get the sleep you need.

• Develop a sleep schedule – Finding a schedule that works, then sticking with it consistently, is important. Some people find it helpful to get 3-4 hours of sleep after a shift, go about the day, and then get 4 more hours of sleep before the next shift. Others like to get it all done in one dose. Either way, most adults need at least 7 hours of sleep a day to function optimally.
• Have a sleep routine – Doing the same thing before going to bed can help to set you up for success. Decrease the light by getting black out curtains, avoid technology, and invest in an eye mask. Wearing earplugs can help to block out noise that can easily keep you awake, and if you have an active household, putting out a sign that notifies others that you are sleeping can also be helpful. Other than that, incorporate activities that relax you and will signal “time to sleep” to your body.
• Healthy habits – Keeping a healthy diet and exercise regimen can help to facilitate your energy. Avoid eating a big meal before you go to bed, and avoid exercise within 3 hours of going to sleep. Planning 20 minutes of light exercise before work can help to energize you for your shift.
• Take a break – While working, get important tasks done first, when you are most alert. After that, use your breaks wisely: alternate going for a walk with having a snack, or napping (if your work place allows these options). Drinking caffeine can help to keep you alert, but should be kept to a minimum as it can interfere with getting sleep after work.

 

Social

Getting work done at your job is only part of your daily obligation. Once you are home, the number of daily tasks and chores to complete does not decrease when you are tired or unavailable. It is not uncommon to feel like all you do is work and sleep. All this, plus having an opposing schedule, adds up to shift workers finding it difficult to maintain social ties. This can add stress to an already demanding predicament. Organization and communication are the keys to helping to facilitate and foster connection.

• Coordinate calendars – As soon as you get your work schedule, communicate your work hours to your partner, kids, and whoever else needs to know it. You can create a visual calendar so your kids understand when you are available or when they may need to be quiet.
• Get creative – You may have to get creative with how to connect, but can consider leaving notes, filling out greeting cards, sending emails, or using technology in other ways. If you can, plan your breaks at work for times that correspond with your family’s availability, using video chat to check in during dinner or before bedtime, for example.
• Prioritize and plan wisely – While it might seem tempting to skip your sleep to attend an event, this might not be the smartest choice in the long run. Prioritize and plan for the most important events, and learn to say “no” to other events. The more you communicate with your loved ones, the more you will know which events to say “yes” to and the more they can understand that you have limitations but are doing your best.
• Stay organized – Create a chore list to make sure you are accomplishing what needs to get done, without letting things build up (which can lead to more stress and frustration). Delegate some chores, if needed, and make sure to say “thank you” and express appreciation for the people in your life.

 

Want to talk to a counselor today about this? 

Call Amplified Life at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

 

 

Sources:

• https://www.cdc.gov/niosh/topics/workschedules/default.html
• https://www.bls.gov/opub/mlr/1981/10/art5full.pdf
• http://www.sciedu.ca/journal/index.php/jnep/article/viewFile/7294/4497
• https://sleepfoundation.org/shift-work/content/how-manage-shift-work-and-your-social-life
• https://www.cdc.gov/niosh/docs/97-145/pdfs/97-145.pdf