This Buddhist practice can help you combat stress, burnout at work

In essence, the study highlights mindfulness as a crucial tool for 21st-century workers, offering a potential pathway towards a healthier, more balanced work life.

Dr Shaunak Ajinkya, consultant psychiatrist, Kokilaben Dhirubhai Ambani Hospital, Mumbai, explained that mindfulness techniques encourage individuals to become more aware of their thoughts, emotions, and bodily sensations. Thus, it can help to counteract daily pressures often experienced at the workplace, promoting relaxation by calming the mind.

“Mindfulness trains people to focus their attention on the present moment which improves concentration, reduces distractions, and increases mental clarity and productivity at work. This can also help people to regulate their emotional responses to the challenges at work, reducing the likelihood of becoming overwhelmed,” Dr Ajinkya explained in an interaction with indianexpress.com.

Long work hours can result in burnout, diminished job satisfaction, and a strained work-life equilibrium. (Source: Pixabay)

How can one practice mindfulness?

Dr Ajinkya recommended doing the following to practise mindfulness.

1. Mindful Breathing: Taking a few moments throughout the day to focus on your breathing. Close your eyes, and take slow, deep breaths, paying attention to the sensation of the air entering and leaving your nostrils.

2. Mindful Walking: Instead of rushing from one task to another, taking a mindful walk around the office, paying attention to every step you take, the sensation of your feet touching the ground, and the movement of your body, noticing the sights, sounds, and smells around you without judgment.

3. Mindful Listening: Practicing active listening during meetings/conversations, giving full attention to the speaker without interrupting or mentally preparing your responses; noticing not only their words but also the tone of voice and body language.

4. Mindful Eating: Focusing on the taste, texture, and aroma of your food, chewing slowly and savouring each bite. Avoid any distractions like talking, using your mobile/computer or working at your desk while eating.

5. Mindful Check-Ins: Set aside a few minutes to pause and check in with yourself, noticing how you’re feeling physically, emotionally, and mentally. Acknowledge any stress or tension you may be experiencing without judgment. Practice gentle stretches to release physical tension. Take short breaks to stretch your arms, shoulders, neck, and back, focusing on the sensations in your body as you move.

6. Mindful Transitions at work: Before starting a new task, take a moment to pause and set an intention for how you want to approach it. Bring your attention to the present moment, letting go of any lingering thoughts from the previous task.

7. Become mindful of how you use technology at work: Take regular breaks from screens to give your eyes and mind a rest. Practice digital detoxes during lunch breaks or after work hours to reduce overstimulation and promote mental clarity.