If you or your employees are feeling mentally, physically, or emotionally worn down, it may be the right time to explore a variety of mindfulness-based self-care strategies.
While you may have heard the term “mindfulness” before, you might not be sure what it is exactly. Mindfulness entails being fully present and aware of yourself, your environment, and the current moment, and it can be explored through various techniques.
Self-care is the multifaceted and purposeful practice of taking action to maintain and improve one's health and wellness. From proper nutrition to a good night's sleep, there are many components of self-care that people should consider. When practiced regularly, you and your team can not only reduce the risk of burnout but also increase productivity.
In Well-being: Productivity and Happiness at Work, Robertson and Cooper state that “people with higher levels of activity (e.g., exercise, creative activities, or social activities) appear to cope more effectively with the strain of work and recover better from work-induced fatigue.” Daily acts of self-care can go a long way, but it can seem challenging to find the time during the week.
However, carrying out acts of self-care doesn’t need to be a drawn-out process. In this blog, Mindfulness Strategies lists six ways to practice self-care using various mindfulness-based methods that won’t slow down your day.
Meditation
At its most basic, meditation is a technique for relaxing the body to reach a calm and aware state of mind. Many types of meditation are beneficial to both the mind and body while simultaneously functioning as a self-care method. If one type of meditation doesn’t work, be sure to try another until you find the right fit for you. Four meditation techniques you should consider are:
Mindfulness Meditation: remain in the “here and now” and become aware of your surroundings; no equipment required
Loving-Kindness (Metta) Meditation: directing well-wishes and positive feelings toward other people
Body Scan/Progressive Relaxation: identifying areas of tightness throughout the body to release stress and tension
Zen Meditation: a deep concentration on posture and breathing
In a 2014 study, the National Center for Complementary and Integrative Health (NCCIH) found that "mind and body practices, including meditation, reduce chemical identifiers of inflammation and show promise in helping to regulate the immune system." When your mind is healthy, your body often is too.
The best part is, you don’t need to meditate all that long to feel results. Research from the University of Waterloo found that just 10 minutes of meditation helps anxious people have better focus!
2. Yoga
Sometimes, yoga gets confused with meditation. While both focus on concentration and deep breathing, yoga also includes the use of physical poses and methodic stretching. According to Yoga Alliance, approximately 36.7 million Americans practiced yoga in 2016 to reduce stress and release tension, an increase from 20.4 million in 2012.
In order to implement mindfulness when you are partaking in yoga, there are eight steps that we suggest following:
Remove distractions
Take a few moments to recognize how you feel
Recognize that agendas can wait
Resist the urge to compete
Watch the mind
Ask yourself questions
Never forget savasana (one of the most beneficial postures)
Let the mind just “be”
Yoga is a great exercise to practice before or after a long workday. However, it would be best if you also considered adding in several stretches during the day, as sitting in one place for too long can cause you to become stiff and sore.
Keep in mind that yoga doesn’t have to involve a 60 or 90 minutes class. You can gain some significant benefits, such as increased energy, improved focus, and reduced inflammation, from just 20 minutes of yoga!
3. Mindful Breathing
Mindful breathing requires you to focus all of your attention on the breaths you take, paying mind to both your inhales and exhales. Ideally, you should set aside about 15 minutes a day for this exercise, and it should be completed while sitting or lying down. To practice mindful breathing at work:
Sit comfortably and place your hands at your sides or in your lap
Acknowledge any areas of tension in your body, then turn your attention to the breath
Find a breathing rhythm (i.e., in through the nose, out through the mouth)
Focus on the breath by following it from diaphragm to lungs to nose/mouth
Practicing mindful breathing is particularly effective for those who experience regular bouts of anxiety; the next time you face an anxiety attack or panic attack, you may use what you have learned to begin calming yourself down in stressful situations. Mindful breathing is also useful for increasing happiness and focus.
4. Walking
Self-care can be as simple as taking a short amount of time out of your day to go for a walk, and it’s easy to do at work. For example, instead of driving to pick up lunch that is within a short distance to your office, consider walking. It’s a great time to unplug from any electronic devices and get physical exercise.
While walking further and faster will improve your health at a quicker pace, walking briskly for at least 15 to 30 minutes a day can make all the difference. Start with small goals, then increase your walking time as you grow more comfortable with your new routine! While it may seem too good to be true, research shows that walking can help:
Boost Your Mood
Fire Up Brain Function
Crank up the Creativity
Lock in Your Memory
Regain Some Energy
5. Take a Social Media Break
From political arguments to the compulsory checking of new “likes,” social media can take a toll on our mental and emotional health. While social media can be a valuable tool to connect with friends and family and news around the world, be mindful about your usage.
According to HelpGuide, unhealthy social media usage can lead to:
Inadequacy about your life or appearance
Fear of missing out (FOMO)
Isolation
Depression and anxiety
Cyberbullying
Self-absorption
Recognize when it’s time to put your phone, laptop, or tablet down and step away. Consider setting a limit to how much social media exposure you have a day and instead dedicate that new slot of time for friends and family. What’s more, iPhones have the ability to monitor your screen time; you can even set limits for what applications you want to put limitations on.
6. Eat the Right Foods
Whether you want to lose weight, gain weight, or maintain, it is crucial to consume the right foods. A healthy diet can release endorphins and dopamine, improve cognitive function, reduce the oxidant and inflammatory load, and even protect against cognitive deterioration. Research from Mindfulness Strategies found some hidden benefits in foods such as olive oil, spices, nuts, Kombucha, and even wine!
Self-Care and Self-Love
Self-care begins with acknowledging the limitations and pressures you are putting on yourself, especially during the workday. Once you recognize your stressors, you can begin to adjust accordingly and make the appropriate changes to your lifestyle. Because practicing mindfulness goes beyond traditional methods such as meditation and yoga, many of these exercises can be completed while at work.
With our additional techniques, you'll be on the road to improving your mind and body in no time. Whether you're an employer or employee who wants to learn more about implementing self-care routines into your lifestyle or work style, contact Mindfulness Strategies today.