How to be Zen at Work & Reduce Stress

With all the distractions, decisions, and duties that bombard you at work, it’s not at all surprising to find yourself facing with heaps of stress at work. Learning how to be zen at work will help you reduces anxiety and face your workday with ease.

The nature of work these days forces a lot of people to think fast on their feet, act quicker, and pay little attention to the emotional, mental, and physical consequences of their strenuous work habits. This leads to more and more workers getting easily burned out, becoming unproductive, and eventually hating their job.

If you want to combat this, you have to take certain steps to achieve mindfulness at work. It's all about paying attention, people. When you become mindful, you’ll notice that your workload and health become better balanced, you’re enjoying your work more, and voila, become a lot more productive.

To help you get started, here are some practical ways to find your zen at work.

Start your day right to be more zen at work

The first step in how to be zen at work is rather easy. Your breakfast sets the tone for the rest of your workday, so start your day right by sitting down to enjoy a full, healthy meal. Take the time to sit down and enjoy eating breakfast at home.

Many people skim through breakfast or just get a cup of coffee to go and brave the day ahead, but trust us, you shouldn’t feel like you’re losing precious time when you sit down for breakfast. Enjoying a nice meal before starting your day helps sharpen your focus, makes you happier, and leads to a more productive day ahead.

Practice of mindfulness 

Mindfulness is the practice of paying attention to your present state in order to understand and manage it. To be mindful means to pay attention to your thoughts, feelings, sensations, and environment without judgment. Practicing mindfulness can open a door for you to become calmer during challenging situations or work emergencies that would have previously been very stressful. All time can be your own time if you stay in the present moment and keep in touch with what's happening in your body and mind. How can we feel joyful and generous if we feel stressed out by the constant nagging sense that we have too little time and too much to do? Stay calm and be mindful of the present moment to achieve zen.

Take regular breaks

Breaks are essential in order for you to stay productive and calm during your workday. Take a few minutes each day to go for a walk, stretch, meditate, or get a snack – anything that helps you come back refreshed to whatever task you’re doing. Taking regular breaks will help you clear your mind, reduce stress and anxiety, and restore your focus so that you can be more productive when you return to work. Make a ritual out of drinking your tea/coffee. Stop work and look deeply into your tea to see everything that went into making it: the clouds and the rain, the coffee/tea plantations and the workers harvesting the tea/coffee.

Step away from technology

Take time to unplug and unwind for a few minutes each day. Being surrounded by technology can cause you to lose sight of the big picture and become unfocused. For a couple of minutes, step away from your lappy, leave your phone or tablet behind, and listen to your body.

You can get a snack, have a nap, or take a walk; just make sure that you’re disconnected from any tech distractions.

Change environments 

At lunchtime, eat only your food and not your fears or worries. Don't eat lunch at your desk. Go outside, to a park or local area of interest. The change in environment will give you a much-needed break from your work and allow for self-reflection.

Take deep breaths

Engaging in regular breathing exercises has proven beneficial for a lot of people, so don’t hesitate to get into the habit yourself. When you’re feeling particularly stressed out, go somewhere quiet and calming, close your eyes, and take several deep breaths. It can quieten your mind and keep you in the present moment, and it only takes a few seconds to do!

The influx of oxygen to your brain and the time spent in solitude can help you relax and recollect. Take regular breathing breaks to come back to your body and to bring your thoughts back to the present.

Put on some music for more zen at work

Listening to music, classical music, in particular, can help you find your flow and allow you to get lost in your work or thoughts. But you don’t have to force yourself to like Bach or Beethoven. Whatever type of music you love can work just as well.

You can even opt for nature sounds. Just put it on and let it drown the white noise and distracting buzz around you; you’ll feel a lot more at ease.

Relax before going home

Try to relax and restore yourself before going home so you don't bring accumulated negative energy or frustration home with you.

Set aside a few minutes before you leave work to take some deep breaths and clear your mind. Let go of any worries or stress at the office and focus on feeling relaxed, energized, and centred before leaving for home. Also, take some time to relax and come back to yourself when you get home before starting on household chores.

Express gratitude

Express your gratitude and appreciation to your colleagues regularly for their positive qualities. Don't forget to thank yourself too! Saying thank you more often not only increases levels of happiness and productivity in your work environment but also increases feelings of fulfilment.

Keep a journal

Yes, it's true. Journal keeping is one 'zen' habit that you ought to consider. Writing your thoughts down can help you metaphorically take a step back from your work and reassess everything. You can choose to focus on the positives so that you can reread them when you’re feeling down and need a boost. You can also write down whatever you have accomplished that day so you can plan ahead and feel much more confident about the next day. Recognize that working collaboratively brings more satisfaction and joy than working alone. Know that the success and happiness of everyone is your own success. Water your seeds of joy and gratitude regularly so they can grow.

Achieving mindfulness at work takes a lot of time and practice. There will be times when you’ll forget about the habits you have started to cultivate. One day, you might forget to take breathing exercises. Some days, you might have woken up too late to actually have a long and enjoyable breakfast. What’s important is that you take these mishaps in stride, and start all over again the next day. Just forge ahead. Eventually, finding your zen at work will feel like second nature.

 

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