Do You Have Stress at Work?

As a Certified Business Coach who works with entrepreneurs and business leaders, I have had many conversations about the negative impact of anxiety caused by stress at work. Research has proven many times over that stress has a negative impact on our mental, emotional and physical well-being. There is plenty of scientific evidence that Mindfulness, or some form of meditation and breathwork, can be used as a powerful tool in managing stress. While studying for my M.A. in Psychological Counseling, I focused my research on the science around Mindfulness and how it impacts our lives. As a Business Coach I share basic, proven techniques with my clients; anyone can practice these, no commitment or expertise in meditation needed!

Daniel Goleman in his book Focus, The Hidden Driver to Excellence, talks about how the state that neurobiologist call “frazzle” (yes, that is a scientific term!), overloads our nervous system with cortisol and adrenalin. This causes our attention to fixate on our worries and negatively impacts our ability to focus on the tasks at hand. 

How frazzled are you today? How is your decision-making process impacted?

It is important we become self-aware of how we feel throughout the day.

Here are 3 options for managing stress at work you can take anywhere at any time:

 “The best way to capture moments is to pay attention.”  Jon Kabat-Zinn – Wherever You Go There You Are 

Move Your Body with Purpose for Stress Relief.

Go outside and take a walk, it calms the mind, body and emotions. Disengage from electronics and set a comfortable pace, this is not exercise. Focus on your body moving, do a body scan from your feet making contact to the ground all the way up to your shoulders and how you are holding your head. If you have a random thought about all else you should be doing, let it pass without judgement. We rarely go a few seconds without some random thought going through our mind, it’s normal.

Simple Speedy Belly Breath Meditation.

In my coaching sessions I have seen instant results by just asking my client to take a short break and breathing in silence, 30 seconds is all it takes! If you can go a full minute even better!

Set your timer and close your eyes. Place your hands flat on your knees or legs, inhale a slow breath in through your nose to the count of 3, hold for the count of 2 and exhale through your mouth slowly to the count of 6. Follow the breath from the nose all the way down to your belly, relax your belly and let it fill with air. When you exhale feel your belly deflate and the breath come up and out through your nose. Repeat until the timer goes off, take one last big belly breath and exhale fully. Whatever random thoughts come up let them pass out of your body and mind release them when you exhale, don’t judge them, just let them move on. When you are done, check in with yourself and see if you are calmer, more focused and ready to get back to it with a clear head. If not, can you take another minute?

Find & Use a Meditation App

Meditation apps are an excellent choice if you prefer to be guided with inspirational music and someone taking you through each step. The one I have been using lately is Insight Timer.