Adopting mindfulness for productivity
by Samantha Smith (Customer Service Analyst at CIGNA)
Most of us spend a large majority of our time working, so it’s not unusual that a wide range of physical and emotional aches and pains may stem from this aspect of our lives. We’ve all had periods where we’ve undergone high levels of stress, whether it be an important work deadline or a final exam. However, modern life has created an environment where stress is almost universal, and its constant nature has a negative impact. A study last year by Cigna found that 84% of employees worldwide are stressed during work and 63% believe stress causes a decline in workplace wellness and productivity.
According to a similar study by Cigna in 2018, work and personal finances are the leading causes of stress. This study also revealed that seeking help is not a very common option somewhat due to feeling discomfort about discussing these issues with a stranger. However, some individuals are better at finding ways to reduce levels of stress, like meditation or exercise, which enable them to perform in instances where others struggle.
How can stress affect us?
It’s important to remember that while chronic stress can have long-lasting negative effects on the body, not all stress is bad. In moderation and managed effectively, it is an efficient motivator to overcome obstacles and can help us to achieve our goals.
However, everyone is different; some people perform better when pumped up, while others reach in the opposite way. One example is amongst athletes, a group highly tuned to managing their physical and mental wellbeing. Sprinters Usain Bolt and Justin Gatlin were keenly matched on the track, yet Justin Gatlin liked to listen to loud hip-hop to get his adrenaline pumping before each race, while Usain Bolt preferred to prepare by using calming techniques while surrounding himself with silence.
If stress responses are not understood, and therefore poorly managed, the long-term effects can manifest themselves in physical, mental and behavioural ways. From insomnia, back and muscle pains, anxiety, depression, and unhealthy dietary changes, the potential negative effects are multiple.
Stress in the Workplace
Cultural shifts in attitude towards these problems are improving in some companies, with many HR professionals becoming more mindful about the effect of stress on their employees. The positive thing is that there are techniques that can be taught which enable people to recognise stress in the body and find ways to alleviate it before it reaches a crisis point.
Developing a culture of support is important for employees to know they can speak up when needed. This is parallel to prioritising mental health. It’s no surprise, according to the World Health Organisation, organisations that promote mental wellness find employees take fewer sick days, are healthier and are more productive. Other tools, such as having more flexible work arrangements/hours, or promoting techniques such as yoga or gym sessions to encourage employees to be less sedentary and reduce pressure or release tension all improve employees’ abilities to better focus on the job at hand.
What you can do about it!
One technique that I use is a self-body scan. This practice, which is easily trainable, allows people to sit back and do a mental scan of all places in their body where stress might have unknowingly built up, even something as simple as releasing your shoulders from your ears will help your body reset a little bit before tackling the task at hand.
Starting with your head and slowly moving down, or with your feet and slowly moving up your body just simply notice where small tensions lie. Because of the fast-paced nature of the workplace, it’s very easy to ignore what your body is trying to tell you. Doing these exercises will allow you to slow down and listen to your body more. Systematically focus on each part of your body—neck, back, arms, shoulders, chest, etc., and become aware and familiar with the sensations that are present in these places. When you identify tense areas, breathe into them. In addition, you can visualise breathing out the tensions in that particular area out of your body. The feeling maybe a little intense at first, but if you keep your focus, the feeling will likely dissipate. Move on to the next part of your body when you feel ready. The best thing about this is, you can perform quick body scans throughout the working day, providing you with an automatic reset function. Also, as you repeat these body scans, the more familiar you will become with the primary areas of your body that hold tension—I call these our hot spots. Checking in with these hot spots multiple times a day and noticing how they feel while consciously inviting your breath into these areas can go a long way to reducing stress and encouraging relaxation.
Taking time out of your day to remind yourself not to hold onto unnecessary tension in your body may not seem like much, but it’s a start to being able to recognize how stress can manifest itself in the subtlest of ways. It’s also a great way to re-centre and focus more clearly on the situation at hand.
Keep a stress and accomplishments diary!
There are other small steps everyone can take to alleviate stress. Some of the easiest ways include keeping a diary of small issues that may be a cause of stress. Even noting down small habits like ‘too much caffeine’ will help you slowly realise this was a cause of stress for you and will give you the nudge that you need to cut back. While writing about what is stressing you out, also jot down what’s going right, the tasks you’re accomplishing, and what you’re grateful for so when you look back, the accomplishments and gratitude you feel may help relieve stress by focusing your thoughts on what’s positive in your life.
Say no!
Having the ability to say no is also important. Although you are not in control of all your stressors, some are within your reach. Be selective with what tasks you take on. Just because your colleague can juggle 10 projects at once, doesn’t mean that you can. Only you can know what is too much. Many individuals take on more than they can handle for fear of disappointing others or falling behind, but when dealing with something as unpredictable as stress, it’s vital you put your well-being first.
Watch out for your diet!
Food plays a very important aspect of how you feel. You might not feel the effects of a poor diet immediately, but they will take a toll on how you feel later on. Binge eating and emotional eating tends to lead to people reaching for foods that are high in fat and sugar. This will make you temporarily feel better due to the spike in blood sugar, but later, when it crashes, it will be another cause of stress you don’t need. When you feel a craving for fatty or sugary foods, try opting for avocados, nuts, fruit, or minimally processed whole food snack bars.
Don’t let your stress control you
It’s important to be able to distinguish and separate your work life from your personal life. If work is the main cause of stress for you, having the ability to separate those two aspects of your life is very important. Once out of the office, it’s not just a physical disconnection, but also a mental one. The ability to not check and return work emails, as well as simple things such as not consistently talking about work at home, may contribute to alleviated levels of stress.
So, while companies have a growing responsibility to respond to their employees’ level of stress, not just for productivity issues but for mental well-being ones as well, it’s equally important that, as employees, we proactively find ways to better recognise and ADDRESS our stress.
Stress is a common problem everyone must deal with, so let’s commit to learning what methods work best for us. We’re all different. What works for one person might not work for another. Being able to identify what is causing our particular stress and taking small steps to mitigate it will not only improve our functioning at work but our overall health as well.
Paul Arkwright
Publisher
