March 22, 2022
Work can get a little too much sometimes, am I right? Between the long night shifts and the never-ending paperwork, it can all feel like it's coming at you at once.
That's why it's so important to have a toolkit of mindfulness hacks that you can use whenever you need a dose of calm and relaxation. And you know what? It doesn't have to be some ancient spiritual technique or complicated procedure either. On those days that you feel utterly defeated, just follow these simple tips to access your inner Zen.
The Power of a Focused Mind
Have you considered the impact a simple thing like awareness can have on your daily mindset and performance? Truth is, the more rooted you are in the present moment, the more efficient and harmonious your thoughts and actions are. This makes it easier to concentrate and pay attention to detail when dealing with patients.
One way to cultivate more awareness throughout your day is to feel your feelings. I know, it sounds a bit woo-woo, but hear me out. Taking mental health breaks is good for you.
So, check in with yourself either at the end of the day or at regular intervals throughout your shift to see how you are coping.
If you feel overwhelmed, allow that feeling to wash over you and breathe through it. Instead of allowing anxiety to cripple you, practice mindful breathing to bring yourself back into the present moment and refocus your attention.
Mindful Exercises You Want to Adopt Today
1. Observe the Ordinary
For this 2 minute mindfulness exercise, you’re going to want to grab onto an object, any object that can fit into your hand. The more senses it can appeal to, the better. Go for something with a distinct smell, texture, look, or even a certain taste.
Then, pay attention to this object as if you’ve never seen it before. Take the time to truly appreciate what you have in your hand. Take note of how it feels on your skin and notice every single thing about it.
Mindfulness isn’t something you can only practice in the lotus position for hours at a time. You can do it everywhere at any time and you’re free to use anything you come across as a focal point.
You can do it on your daily commute or right before you you knock off work. There’s no specific time and place for mindfulness.
2. Set the Tone
If you want to gain momentum throughout the day, then you should start off strong. You could take a stroll around the block, sing along to your favorite songs or do some simple stretches.
It doesn’t matter what your morning routine is. Make use of all your senses to take in your surroundings. Don’t just hear the sounds, listen to them. Don’t just stomp your feet on the ground, feel the connection to the earth.
You’re trying to program your subconscious here, and the subconscious is far more powerful than the conscious mind. Make sure that you’re sending it the right message from the moment you wake up.
3. Breathing Mindfulness Exercises
Breathing is one of the most basic actions in human life. So basic that we even forget we’re doing it. Yet, focusing on the breath can be a great way to cultivate more mindfulness.
Concentrate on the air flowing through your nostrils. Feel it as it fills your chest, and note how your body responds every time you inhale and exhale. Counting your breaths is also a great way to bring awareness to your breathing, and you’ll start to notice just how paced your breaths are.
Then, you can use your breath to harness your emotions. When you're anxious, work on your breathing. When you're about to operate on your umpteenth patient of the day, work on your breathing. At every chance, be conscious of your breath. This is a form of meditation that is accessible to anyone, at any time. Meditation for health care workers can really help to improve your sense of compassion when interacting with patients.
In yoga, there’s a huge emphasis on rhythmic breathing. Once you get used to counting or measuring your breaths, take it a step further by trying to maintain a certain breathing pattern. Being able to control something as natural and automatic as breathing can help you sharpen your focus on the subtle things.
4. Take it One Thing at a Time
Our lives are packed with pressure. We need to be on time. We need to do things as quickly as possible. We need to compress lots of activities into one day. That's why prioritizing healthcare workers mental health is so important.
What if you stopped multitasking when it came to certain things? What if you took the time to fully immerse yourself in daily experiences?
Don’t use your phone while eating. Be fully involved as you take your meals. Appreciate the aroma of the food, consider the different shapes and shades. You can even go as far as thinking about what it took to put that meal on your table. Break it down into different ingredients and think about how all the elements came together. Savor every bite and let your tongue explore the different tastes and textures in their entirety.
Stress, Be Gone!
And that’s how it's done! All you have to do is use these tips regularly and you’ll enjoy a healthier work-life balance. You might even notice your stress levels decrease and you’ll have a higher threshold for pressure in the workplace. And as you improve your ability to prioritize your attention, your productivity levels will go up.
The great thing about all these techniques is that you don’t have to adopt a completely different lifestyle from the one you’re used to. You can easily incorporate mindfulness into your daily activities.
Whether you’re at work or home, you can employ any number of the methods mentioned above to shift your state of mind. And that’s what it’s all about; the mind. It doesn’t matter if you’re a clinical psychologist or a hands-on RN, you need a strong mindset.
