Imagine trying to strike some work life balance in the middle of Times Square. Just a few weeks ago I was hanging with prolific authors Victoria Pynchon and Maseena Ziegler (both friends and Forbes contributors) doing just that. It was one of those challenges I couldn’t refuse; being still and focused in the midst of chaos, with time ticking away in front of me on sky-high towers, after an important business meeting and with a writing deadline looming.
Eyeballs stared, foreheads wrinkled with wonder, and a few snarky folks who had chugged one too many were trying to throw my serious gaze. But there was little to it. It was just like another day in the office. One might not work in the center of the city, but we all certainly work in the middle of our own workplace universe with all the challenges and interruptions that go along with it.
In her recent post for Forbes.com, How to Manage (and Minimize) Workplace Interruptions, Chrisy Scivicque writes:
Stop being surprised by interruptions! Plan for them! You know they’re going to happen so work that into your equation. When establishing timelines, negotiating deadlines, or simply outlining your day, recognize that you’ll probably be thrown off course a few times.
Another way to plan, is to cultivate some inner stillness, so you can respond from a quieter place of wisdom rather than react from a place of frustration and anger when workplace chaos or interruptions are triggered. So here are some exercises that can help you do that while on the job. I wrote more about these in my recent post at WorkLifeNation.com, 5 Daily Rituals to Beat Workplace Stress.
1. Take a Break to Meditate at Work
Even five minutes of meditation a day at work, can change the mood of the day. It trains the brain and body to take a chill on a regular basis, and creates a well of calm you can drink from when you need it. You can access a meditation app on just about any phone or create your own practice. Some guided meditations invoke personal belief systems to reduce stress or set intentions, others focus on mindfulness of your surroundings and your physical/emotional body. Meditation is catching on in the big city as evidenced in Carol Osten Gerszberg’s article in the New York Times, Putting Meditation Back on the Mat.
2. Practice Deep Breathing Techniques
It’s not about a quick breath to calm you down, it’s about the science of the breath. Take deep breaths throughout the day, in through the nose, and out through the mouth. Breathing into the nostrils, stimulates the pre-frontal cortex of the brain. It triggers the release of stress-reducing hormones such as dopamine and serotonin. If you can shut your office door or bring your attention to the inside of your cubicle for a bit, focus on the breath. Simply follow your breath in and out. Notice it, deepen the breath by shifting your attention on the breath back and forth from the belly to the chest.
3. Environmental Modification
Change your working conditions, even for a short period of time. Work from a conference room, head outside for a bit, or telecommute for a day. It gets your brain thinking differently. What can you put on your desk to generate positive thoughts? Try a family picture, small statue, knickknack, or just a post-it note with an inspirational phrase or word. Bring your I-pod to work loaded with music. Take a few minutes to take in some relaxing music. Tunes will change your mood in a heartbeat. Search YouTube for some creative and stimulating – or relaxing screen savers. Again, depends on what you are trying to accomplish. Is it relaxation or stimulation to allow the creative impulse to emerge?
4. Engaging in Contemplation
In our 24/7 sensory overloaded environment, scheduling white space in your calendar is difficult. Having something to look forward to, a contemplative goal so to speak creates a nice break in the workday. You can slow things down by taking time to read some inspirational material in the middle of your work day. For some, reading prayers, meditative passages, or philosophy calms the mind and soul. Others prefer the repetition of positive affirmations or spiritual mantras.
5. Get Physical
Ideally, if you can, engage in some physical activity daily at work. Leave your desk. If you don’t have access to or the time for a mid-afternoon yoga class, head to YouTube and check out some chair yoga exercises. Try to schedule a half hour of white space in your calendar twice a week, to take a movement break. Getting the blood and lymph flowing in the body is good for the immune system and reduces stress.
These may sound like very basic modern day techniques, but they are based on ancient yogic practices. What do you do, to reduce stress in your cubicle?
Judy Martin is an Emmy-award winning broadcast journalist who tracks business and workplace trends. As a certified yoga instructor (RYT-200), she is also a stress management consultant. Visit Judy’s personal blog at WorkLifeNation.com, friend her up on Twitter; @JudyMartin8 and check out her guided meditation CD: Practical Chaos: Reflections on Resilience.
From: Forbes.com