Ролята на внимателността в управлението на свързания с работата стрес: техники и практики за съвременното работно място

Work can trigger a fight-or-flight response, whether it’s that awkward meeting or juggling 20 tasks at once (which we know – most of us do in our day-to-day). When you’re mindful, though, you can tune into how stress is affecting you and change how you react to it.

Mindfulness plays a significant role in managing (work-related) stress. Mindfulness involves the practice of being fully present in the moment, aware of one’s thoughts, emotions, and surroundings without judgment (Kabat-Zinn, 1990).

Mindfulness trains your brain to stay focused on the present instead of worrying about everything at once. No distractions, no judgments, just being fully aware of where you are and what you’re doing. It’s like taking your mind off autopilot. That shift can do wonders for calming the mind and body.

Mindfulness has been shown to have several positive effects on work-related stress. For example, it has also been associated with lower perceived stress and higher work engagement in both cross-sectional and longitudinal studies. Some scholars (e.g., Sharma & Rush, 2019),have discovered that it contributes to reduced anxiety, depression, psychological distress, and stress levels among workers. Others (e.g., Qing et al., 2022) have found that it can lower blood pressure and pulse rates, which are physiological indicators of stress. Black & Slavich (2016) have found that it can boost the immune function and overall physical health.

When people are more mindful, they’re not only less stressed, but also more productive, creative, and engaged at work. Instead of letting stress spiral out of control, mindfulness helps you hit the brakes, think more clearly, and stay calm under pressure.

How can you practice mindfulness during even the micro-brakes you take throughout the day? 

Siegel (2010) discusses various practical mindfulness exercises in his book, such as mindful breathing and body scan meditation, as effective tools for stress relief.

• Mindful Breathing: One of the simplest yet most powerful techniques, mindful breathing involves taking a few minutes to focus entirely on the natural rhythm of your breath. By concentrating on each inhale and exhale, it helps anchor your mind in the present, reducing the racing thoughts that often accompany stress. This technique not only calms the nervous system but also promotes mental clarity, making it easier to approach work-related challenges with a clear and focused mind.
  
• Body Scan: Mentally check in with each part of your body to release tension. TIP! There are many free exercises you can find on YouTube (e.g., https://www.youtube.com/@GreatMeditation ) or in applications such as Headspace and Insight Timer.
  
• Mindful Walking: Taking short, mindful walks, focusing on each step and the sensations in the body, can offer a break from mentally taxing tasks and refresh concentration levels.

There are many more examples such as mindful listening and gratitude practices, journaling, etc. Employers may also offer mindfulness training programs or provide spaces where employees can practice meditation or relaxation techniques.

We encourage you to try and find at least one that can support you in the current fast-paced environment that the modern workplace exposes us to!  

Find more tools on our project website https://stressout-project.eu