5 ways to deal with anxiety at work when you’re stressed AF

Most of us experience a lot of stress and anxiety at work, which can keep us from getting projects done on time and can even keep us working late (guilty). Sometimes our work or personal concerns invade our minds so much that we don’t even absorb what’s going on around us. I’m thinking of those coffee runs when I scroll through emails while I wait for my order. Or the emails I send without really remembering what I’ve written (yikes). All of this comes down to bad habits, and practising mindfulness can help us rewire our brains so it’s better able to focus—and it can even boost happiness.

And, most importantly, mindfulness doesn’t take half an hour and a meditation pillow. You can be mindful at work—even in the bathroom. Though elusive, the term “mindfulness” is actually simpler than you think. “[It’s] paying attention to all the thoughts and words that are going on in our heads, but we’re paying more attention to our sensation of breathing, seeing or hearing, or touch or taste or sound—all those sorts of things. We’re stepping out of that automatic pilot mode,” says Laurisa Dill, a psychotherapist and the director of The Mindfulness Clinic. Here are some ways you can practice mindfulness at work.

1. Take a mindful walk
“You can experience walking rather than reviewing a problem in your head while you’re walking,” says Dill. “Know what it’s like to go for a five- or 10-minute walk.” Listen to your feet pounding the pavement and notice the people passing you on the street, perhaps making note of what they’re wearing or looking at faces (without people thinking you’re creepy, of course).

2. Practise mindful listening
This is all about “paying attention to what your colleagues are saying,” says Dill. “So trying to calm the mind down a little bit and paying attention to one thing at a time.” You can also look at your colleague’s body language and tone of voice. Not only does this help you become present, but it will also help you deal effectively with your co-workers.

3. Check your cell phone
OK, so I sort of lied. But this is about tuning into your body when you check your emails or texts. Did you get an email from your boss? “You can take a minute right there, step back from it, notice the emotion, name it, allow yourself to feel it,” says Dill. “Observe any kind of tension that you might have in your shoulders, neck or jaw. Take a breathe in, and when you’re breathing out, try to release some of that.”

4. Have a mindful lunch
It’s so easy to snack at our desks and not really taste what we’re putting in our mouths. It’s no surprise, then, that we can struggle with a bit of extra weight. To eat mindfully, even el desko: “Make an actual conscious choice, with a clear intention, that you’re actually going to taste your food,” says Dill. “You’re going to experience the movements associated with chewing.” Sounds funny, right? But the best example of this is movie popcorn; how do we get through the whole bag?!

5. Focus on your breath
If you want to relax your mind and slow your heart rate down, try focusing on your breath for one minute. You can do this at your desk, in the bathroom or wherever, with your eyes opened or closed. Set a timer and feel your breath go through your nose. Feel your chest expand. Then exhale, noticing the reverse: The breath moving through your nose, your chest deflating, perhaps your stomach relaxing. The minute will fly by—promise!

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