Maybe it’s a difficult co-worker, an insane boss, or constant distractions that push your buttons. Conflict at work is a huge source of tension for many women. However, you’re not the only one feeling the stress. A recent international wellbeing study by Cigna shows that 87% of workers are stressed. Another 12% feel their stress is unmanageable, and 64% claim to be “always-on” at work. Stress is highest among women, who are likely to be managing both family and workplace responsibilities. Want to go from grey days to great days at the office? Here are 10 ways meditation can help you win more at work:
#1: Start by Controlling Stress
Who doesn’t experience some type of work-related stress? Experts agree that daily job-related stress, anxiety, and overwhelm are major concerns for a majority of people at work, including millions of women. Many of those negative stress-related symptoms can be significantly reduced with just a few simple mindfulness techniques you can put into practice. Meditation helps control stress and overwhelm at work before it becomes toxic.
#2: Focus on Micro Changes
If you want to have a healthy work-life, then you’re going to have to learn to let go of stress. Sometimes, it’s the little changes we make that have the most impact. Forget about trying to make big changes in your work habits and relationships if you feel tired, angry, or stuck. Tackling too many changes at once could lead to frustration and overwhelm. Instead, focus on micro changes. Use meditation to develop a healthy mindset first, then take actionable smaller steps towards your goals.
#3: Stay Positive in Stressful Situations
Because meditation is so good at cultivating emotional balance and calm, it’s a great tool to use at work. Most importantly, it helps you stay positive in stressful situations. Having a positive mindset creates more joy and appreciation for the small stuff. Appreciating what we have and being thankful for our jobs are powerful ways to change any negative feelings we have towards our work.
#4: Become Less Reactive
Want to be more proactive and less reactive? Research shows meditators are able to handle negative feedback better than non-meditators. The ability to pause and take a step back helps prevent impulsive words and actions you might regret later. That’s especially handy when you feel like you’re being criticized or singled-out by others. Meditation can help you reframe the situation before you react, refute, or retaliate at work.
#5: Increase Your Focus
When you become focused, distractions no longer receive priority. With increased focus, you think more clearly and prioritize better. Identifying distractions and tuning them out will create more time for critical career-building skills like problem-solving and creativity. No more getting sidetracked by others who want to suck your time and make it theirs.
#6: Gain Clarity
Meditation trains the mind to focus on one thing at a time. Because you’re more focused, you gain more clarity in situations that can be confusing, like passive-aggressive co-workers. The clearer you are about your role and value at work, the less stress and confusion you’ll experience when people cross the line. As a result, you’ll become more productive and effective on the job.
#7: Fight Fatigue
Not getting enough good quality sleep at night causes daytime fatigue. As a result, you can feel tired, drowsy, and irritable at work the next day. Fortunately, meditation boosts melatonin and pleasurable brain waves significantly. With the right amount of sleep, you’ll feel more refreshed and energized throughout the day. Bonus! You won’t have as many sugar and caffeine cravings, either.
#8: Create Emotional Resilience
If there is one thing for certain in today’s fluctuating job market, nothing is for certain. Emotional security and resilience are the new currencies for survival. To thrive at work, you’ll need unshakable confidence in yourself and your abilities. Meditation can help transform insecurities into strength and self-confidence. Having healthy levels of confidence means you’re willing to be recognized, seen, and rewarded for your achievements.
#9: Foster Empathy
Research shows that meditation stimulates parts of the brain responsible for kindness and empathy. Having empathy also creates a kinder, more trusting workplace. With the help of meditation, you’ll naturally begin to treat others nicely, be a better listener, and put yourself in the shoes of others before criticizing them or make negative comments. Who wouldn’t want to be on your team?
#10: Clear Negative Energy
Negativity in the workplace is a sure sign of unhappiness and stress. A bad attitude is contagious, and can also cause distrust and friction between co-workers. Meditation helps replace the anger, frustration and fear behind negativity with positive energy and trust. When the bad energy gets cleared, there’s more room for relaxation and fun at the office. No more daggers to dodge in the break room!
Staying Happy and Healthy at Work
What’s the best way to stay happy and healthy at work? Start a daily meditation practice. Meditation has been proven to stop stress, create more calm, and increase work productivity. But that’s not all. With less stress, your positivity and healthy attitude will definitely get you noticed by the people who matter the most. Best of all, you’ll cultivate a team of loyal co-workers, customers, and friends who have your back and want to see you succeed. Looking for more ways to stay sane at work? Try my meditation essential skills mini-course and get the help you need to control toxic work stress, anxiety and emotional overwhelm.
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