Try to focus on the task at hand completely without worrying about what you have to do next, or what has already been done.
Be in the moment, advises psychologist and spiritual coach Anshul Bafna.
Calmness and peace are our true nature.
However, over the years, I have noticed a huge spike of stressful behaviours in people irrespective of their nature of work, relationships or lifestyles.
Feeding our spirit with content and food that is healthy for the soul and its growth is of utmost importance to enrich the experience of life and stay calm, focused and at peace in all circumstances.
Work has become challenging and competitive, and the first step to dealing with it means understanding what stresses you out?
What are your triggers? How does it show in your behaviour and body?
How do you react to stressful situations? As all these can be different for individuals throughout the lifetime.
As a spiritual coach and business psychologist, I have counselled many corporate working men and women both in different roles having similar stress issues, making them feel emotionally drained, overwhelmed, frustrated and even leading them to depression of some sort.
I always say that this can be handled and taken care if you integrate small changes in your habits and thinking pattern.
We often discount a fundamental fact that we are trained to take unwanted stress since our childhood and the stress we face may be completely due to another reason other than work, but it displayed or experienced as work stress.
As times have changed, the work and the hours we put into work has changed drastically, it becoming more and more demanding by the day.
This has resulted in real work-related stress, and it is draining many and getting the best of us.
In this frantic world, we are trying to keep up with unread and unanswered emails, callbacks, dead-lines, con-calls, urgent unplanned meetings, and now the Zoom or online sessions which have left us all worked up and craving for some mental peace where we can just shut off!
We all know very well that work stress needs to be handled. Because, if it becomes chronic, it can do severe long-term damage to your mental, emotional, physical and spiritual wellbeing.
Here are 10 simple, do-able tips to stay calm and reduce stress at work on a daily basis to introduce bliss in modern living.
1. Become self-aware
It may sound very simple, but it is easier said than done.
Learn to become very aware of your emotions and trigger points during the day and your work hours.
Just notice the shifts of emotions and feelings.
You can note them down and journal them every day.
When you do this your mind starts to become conscious and aware when you are getting triggered and slowly starts to reason with self if it is essential to react in the way you usually do.
It is a slow process but very effective.
Once you notice and understand what is triggering you and what are your emotions which will help in dealing with them in the right manner.
Your soul will feel attended to, and you will become a far calmer person learning to live in the present moment, as you have to become aware of yourself.
Try this for a few minutes a day, and then slowly work your way up.
2. Try simple mindful meditation techniques to re-centre
Meditation does not always mean you have always sit in a closed room, with lights off!
Try practising mindfulness. It merely means becoming completely present in the moment you are in non-judgmentally and experiencing that moment to the fullest.
This is a great way to bring you back to present, immediately release any tension, relax your mind and help you become more focused.
You can pick any two mindfulness techniques to practice each day.
For example — Mindful eating, where you eat your first bite of any food of your choice and experience it — the taste, smell, texture, the feeling, mouth moment.
Experience it as if you are eating that food for the first time, you can even journal your daily experiences. It can take from 1 minute to about 3 minutes for this exercise.
3. Body scanning
If you feeling burnt out, tired or even de-focused try body scanning, it will help understand which areas of your body has blocked the flow of energies.
All you have to do is, sit comfortably and slowly start focusing on each part of the your body from the tips of your toe to the tip of you crown.
As you do, you consciously release any blocks if you feel stuck in a part while scanning your body.
You can relax every muscle while you do this exercise.
4. Stay away from energy vampires
You know some people suck up all your mojo and energy.
Stay away from such situations, people and gossip.
It is healthy for your mental and spiritual growth.
5. Use fragrances to calm
You can always carry a lavender essence roll on. Apply it on your wrist as you inhale deeply the relaxing fragrance.
Olfactory senses are very helpful in relaxing and de-stressing your mind and body.
You can also choose the fragrance of your choice. Keep your eyes shut while you do this and stay in the moment for a while.
6. Affirmations and chanting
Affirmations are great way to calm you nerves down.
Try chanting a mantra, affirmation or just recite Om.
It will bring your energy right back and help you release your stress letting you refocus on the task at hand.
7. Stop multitasking
Multitasking is great, but does not serve long term purpose.
Try to focus on the task at hand completely without worrying about what you have to do next, or what has already been done. Be in the moment.
8. Cherry-pick, prioritise
Not every stress is worth it. Try to choose what needs your attention the most and then focus on that task.
Some are happy and positive stresses. Make use of those to grow and let go of the tensions that will pull you down.
Keep a mind checklist of this. It helps.
9. Satvik (positive) food and water
Food plays a massive role in how you feel. Try eating happy foods during the day, and in breakfast.
Satvik is clean, positive foods that help build happy and positive feelings in your body. And, of course, keep hydrated; low water intake means less oxygen tending to headaches, irritation and stress.
10. Learning curve anchor
Every person you meet and interact with at work is teaching you something.
Look at life from a helicopter view while you notice these lessons — good, bad or even ugly. Know these are passing phases, and keep reminding yourself of this.
This anchor will help you stay grounded as you navigate through a situation without disturbing your peace of mind. It will take practice to reach this stage, but take those baby steps.
Sometimes, stresses are unavoidable and can linger around even if you try to release them or work on them.
It can slowly build on each other like parasites over the years, leaving you to wonder what is it that you are really stressing about and feeling clueless of the real root cause of your misery.
If you feel so, it is best you consult a coach, healer or therapist who can help and teach you how to release the stuck up emotions and continue doing the above regularly.
Work stress can easily cross its borders and enter your relationships, personal lives and your overall well being.
Be aware — and this is always the key that will keep you in the moment and calm.
Stay calm. Stay happy. Be at peace.
Anshul Bafna aka Modmunk Anshul is a business psyschologist, spiritual coach, personality profiler and chartered marketer.
The TEDx speaker is the founder of Searchlight that looks at the personal, professional and spiritual development of individuals.
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