How to practice mindfulness to reduce work stress

We all need a moment of relaxation, and even more so when we are under constant work stress. We believe that mental health is fundamental to working in harmony and peace with yourself and your work team. Yes, sometimes it is challenging, especially for freelancers, to work at the computer all day and switch activities. So, how can a programmer, web designer, or essay writer free their mind? Through Mindfulness exercises. It reduces work stress, as you can get benefits for your health and productivity and fulfillment of work tasks.

What is mindfulness?

Mindfulness is the ability we all have to be in the present moment in a balanced way, with an attitude of acceptance and openness. This ability helps us manage our emotions better, feel more relaxed, and know how our mind works.

If you want to enjoy your work and take care of your mental health, here are 5 mindfulness exercises to reduce work stress. Share them and apply them. You will see a big difference, we guarantee it.

1. Be aware of the moment and your breathing

Do you find it difficult to concentrate on a task? We understand, especially when we are used to performing thousands of tasks at once without taking the time to focus our minds on one thing and realize what we are doing. Focusing on several tasks can be counterproductive and even cause accidents.

You need to keep your mind blank to start this exercise, but how? Follow these steps:

  • Close for a moment your computer, notebook, or any object that can distract you.
  • Close your eyes or focus your sight on a specific and empty point.
  • Inhale, exhale slowly.
  • Focus your thoughts on the breath and continue to concentrate on it.

If other thoughts come to your mind, accept them, let them come, and then return your focus to the rhythm of your breathing. It is essential as you will not be forcing the thoughts to go away; you simply let them be, accept them and discard them quietly. Do this for a few minutes (3 to 5), and invite your colleagues to the exercise every time you feel stressed.

2. Meditate calmly

Meditation is an excellent alternative to combat stress. However, you should know that it is not easy for everyone since you must maintain complete concentration, and sometimes it can cause a little anxiety. Therefore, we recommend starting with short and basic meditations in 100% controlled and calm environments. You can start practicing at home and when you feel ready, do it at work.

For this exercise, you can choose to place relaxing music or be in silence, some perfume or pleasant lotion in the environment, and place yourself in a place where you feel comfortable (a sofa, chair, or even sitting on the floor, leaning your back against the wall and place a pillow). Click here to know more and learn about meditation benefits.

To begin, you should:

  • Be in a comfortable position.
  • Choose a guide or person to lead the meditation. You can download an app such as Headspace.
  • Start with short meditations.
  • And relax.

3. Disconnect and stretch

In a world connected to the internet 24/7, disconnecting is a complicated task. However, it is one of the best options to relax your mind and body.

Follow this mindfulness exercise to reduce work stress:

  • Disconnect the Wi-Fi, turn off your cell phone and close your computer for a moment.
  • Stand up and perform a basic warm-up or stretch from head to toe.
  • Walk for a moment in the space where you are. Without thinking about your work or pending issues of the day, concentrate on the short walk.
  • Wash your face.
  • Return to your place and continue your day.

4. Count to 10

If you don’t have time and your work is very demanding, don’t worry. There is always a solution and an alternative to relaxing: counting.

You can count to 10, count sheep or your favorite animal; there is no excuse. For this:

  • Close your eyes.
  • Count to 10 carefully.
  • Inhale and exhale 4 times, and continue.

If you still can’t concentrate on counting, you can choose to write the numbers from 1 to 10 on a sheet of paper, draw 10 dots or lines, or anything that can help you concentrate for a moment outside of work and relax.

5. Take a time-out

If you definitely can’t take it anymore with your routine, it is valid to ask for a break and set limits. Jobs that consider the rest and health of their employees tend to be more successful and have happy and comfortable employees.

We recommend you not exceed your working hours and respect your rest schedules. If you work from home, it is usually easier to do so since you can manage a daily schedule that considers breaks of 5, 15, and even 30 minutes after a considerable work time. If you work in an office, try to communicate breaks to your colleagues or boss.

How are you feeling now, more relaxed, less distracted? We hope these 5 mindfulness exercises to reduce work stress have helped you in your routine. It’s time to keep applying them and relax. 

For example, sometimes it is challenging to work at the computer all day and switch activities. So, how can a programmer, web designer, and essay writer free their mind?