{"id":405322,"date":"2023-04-17T06:11:22","date_gmt":"2023-04-17T10:11:22","guid":{"rendered":"https:\/\/formnutrition.com\/us\/?p=405322"},"modified":"2023-04-17T06:11:22","modified_gmt":"2023-04-17T10:11:22","slug":"how-to-bring-more-mindfulness-into-your-working-day","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/how-to-bring-more-mindfulness-into-your-working-day\/","title":{"rendered":"How to Bring More Mindfulness Into Your Working Day"},"content":{"rendered":"

Feeling stressed at work? You\u2019re not the only one. According to recent statistics, almost 1 in 7 people<\/a> experience mental health problems in the workplace. With increasingly long working hours and a cost of living crisis going on, it\u2019s no wonder that burnout statistics are rising globally.<\/p>\n

Left unchecked, chronic stress can be detrimental to our physical and mental health, raising our risk of conditions like heart disease, anxiety, depression and diabetes. Thankfully, there are steps we can take to soothe stress and feel more resilient.<\/p>\n

Specifically, we could try mindfulness. It\u2019s a type of meditation that involves focusing your mind on the present moment and accepting it without judgment. Mindfulness can help us calm anxious thoughts and become more aware of what\u2019s happening.<\/p>\n

Thanks to celebrity endorsements, apps and best-selling books, the practice – which can help us feel happier, calmer and more fulfilled – has moved from niche self-help territory into the mainstream.<\/p>\n

We spoke to mindfulness practitioners about bringing more of this stillness to our working day. Next time your to-do list feels insurmountable, try incorporating these simple tips.<\/p>\n

\"\"<\/p>\n

1. Take a moment to breathe at your desk<\/h1>\n

Whether you\u2019re tackling a busy commute or already ruminating on your first meeting, the mornings can feel like the most stressful part of the day.<\/p>\n

\u201cIt\u2019s tempting to get cracking with work immediately without allowing yourself space and time to settle into your environment. Take a moment to ground yourself gently – it can help set the flow for the day,\u201d explains yoga instructor and Ark<\/a> co-founder Summer Jupp.<\/p>\n

Jupp recommends taking one or two minutes to intentionally breathe before firing up your laptop, as this can help to calm an overactive nervous system and make the transition into work less anxious.<\/p>\n

2. Set intentions for the day<\/h1>\n

Intentions are commitments we make to ourselves. \u201cThey aren\u2019t writing your to-do list and trying to complete all your daily tasks,\u201d stresses Jupp. \u201cIntentions are being clear with one or two things you can achieve for your health and wellbeing.\u201d<\/p>\n

Whether it\u2019s drinking enough water or stretching your legs once every hour, make nourishing self-care a priority amongst all the other work tasks on your list.<\/p>\n

While you\u2019re on the job, look for mental or physical cues that you need a break too – like struggling to focus on the screen or tension in the shoulders. Taking a small, five-minute break to grab a glass of water can help you to step away and nip the stress in the bud.<\/p>\n

\"\"<\/p>\n

3. Take a midday reset<\/h1>\n

Mindfulness is about small but impactful intentions that help us feel calm, collected and energised throughout the day.<\/p>\n

Headspace<\/a> meditation teacher Samantha Snowdon recommends setting a lunchtime reminder on your phone for a \u2018midday reset\u2019. \u201cThis involves letting go of everything that has happened up to this moment while taking deep breaths in and out,\u201d she says. \u201cTry to feel the sensation of the body rising and falling as you let go of any tension that\u2019s been building up in the morning.\u201d<\/p>\n

If you struggle to tune out of anxious thoughts, you could try using guided meditations to help you clear your mind at your desk. The Headspace app has a whole range of meditations on different topics, as well as beginner courses to help you get started.<\/p>\n

4. Get out in nature<\/h1>\n

It’s easy to lose sight of positivity, especially when you\u2019re around other people\u2019s stress and negativity at the office. Studies have shown that time in nature is an antidote for stress, helping to soothe tension during our working day. In fact, studies have found just 20 minutes in nature<\/a> is all we need to calm the central nervous system, elevate our mood, and increase energy levels.<\/p>\n

Nature bathing is the practice of spending deliberate time outdoors to appreciate the beauty of the natural environment around you. If you can, take your full lunch break and go for a walk in the woods or to a local park. \u201dTake in the smells, the noises and the sensations,\u201d says Snowden. The effects of being in nature can resonate for hours afterwards, too, setting you up for a productive afternoon.<\/p>\n

\"\"<\/p>\n

5. Be mindful with your free time<\/h1>\n

Now\u2019s the hard bit \u2013 setting boundaries. Time pressure and expectations to be available 24\/7 make it difficult to detach from work. Learn to say \u2018no\u2019 to tasks that will take you over your contracted hours and silence notifications at the end of the day so you won\u2019t be tempted to dip back into work emails.<\/p>\n

\u201cIf you work from home, build a physical barrier, and change your working and relaxing environment,\u201d says Snowden. \u201cEven simple tasks like packing away your bag and moving rooms can signal to your brain that it\u2019s time to relax.\u201d<\/p>\n

Finally, rest and recovery are essential for our health and wellbeing, so we shouldn\u2019t overlook the benefits. Finishing your work day means mentally disengaging, too – so try to plan activities that can help you to switch off and avoid ruminating on conversations and emails that happened earlier at the office.<\/p>\n","protected":false},"excerpt":{"rendered":"

Almost 1 in 7 people experience mental health problems in the workplace. These easy mindfulness tips will bring more stillness to your working day.<\/p>\n","protected":false},"author":20503,"featured_media":405323,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73,41],"tags":[],"class_list":["post-405322","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-life","category-mind"],"acf":[],"yoast_head":"\nHow to Bring More Mindfulness Into Your Working Day - Form - US<\/title>\n<meta name=\"description\" content=\"Almost 1 in 7 people experience mental health problems in the workplace. 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