Reduce stress through mindfulness: 7 tips from our expert
Your brain is on autopilot
Have you ever read an e-mail, only to realise afterwards you haven't taken in a single thing it said? Or have you ever asked yourself how you got to this point while you're in the middle of a difficult task, only to berate yourself for not paying attention?
This is what happens when your mind is on autopilot: you lose yourself in "doing" something without being fully present.
We're losing our focus amid all the chaos
In our busy and hyper-connected world, it's all too easy to allow your focus to slip. Multitasking, conflicting demands and the continuous flow of information are just some of the reasons why we sometimes feel like our work is getting on top of us, or like we're no match for what's being asked of us.
My tips for more mindfulness
So, how do you deal with these feelings? Below, I've listed no fewer than 7 mindfulness-based stress reduction exercises.
Stop! Every hour of your working day, simply let go of everything for between one and three minutes. Focus on your breathing and all the sensations in your body. This will help you awaken your mind.
Give yourself a reminder. Stick a Post-It with the word "BREATHE" to your desk or monitor. Look at it every now and then to remind yourself of what matters most.
Be present. Take a walk during your break. Calmly breathe in and out. Stretch your body and give yourself the time to genuinely experience your feelings.
Lunch solo. Once or twice a week, eat your lunch alone at work — in silence. Do not allow yourself to get distracted by smartphones or other screens. Use the time to chew slowly and relax.
Make genuine contact. If you need to ask a colleague a question, take the time to greet them and make eye contact before entering into conversation.
Reflect back on your day. At the end of your working day, think about what you've achieved, and give yourself the recognition you deserve. You've achieved more than enough for one day!
Change your outfit. Try changing into something more comfortable as soon as you get home. It's a simple thing to do, and it makes the transition from your workplace to your home life much easier.
About Sandro
Sandro grew up in one of the most romantic cities in the world: Venice. He studied Economics at the University of Mons before taking a job as Head of Cybercrime at ING Belgium. During his lunch break, when he is not coaching his team, Sandro organises meditation sessions for his colleagues. In 2014, he introduced mindfulness-based stress reduction lessons as a wellbeing initiative at ING. Fun fact: a little while ago, Sandro attended a 10-day silent retreat to escape the noise of our everyday lives.