Mindfulness at work

The human mind is always busy. This is the way it’s meant to be. The mind takes us back to our past: to our memories; and into the future: to our plans, hopes and dreams.

But sometimes, our busy mind distracts us from the present. When this happens, we can miss out on the benefits of living in the moment. Taking a moment to be fully present can help to still our busy minds. Being present in the moment is a key skill of mindfulness*.

Tuning in to the present at times of stress or distress will allow us to reap the benefits of down-regulation of cortisol and adrenaline, and up-regulation of beneficial neurotransmitters such as dopamine, oxytocin, serotonin and endorphins.

We can readily incorporate some small mindful practices into our everyday lives, including our work lives.

Opportunities for mindfulness in our work day include:

  • Eating
  • Moving
  • Breathing
  • Eating – when you take a meal break, take a moment to sit down and quietly savour the first mouthful or two of food. How does it look, smell, feel, taste? How does the food make you feel?
  • Moving – when walking between areas of the department, take a moment to observe how your body moves. Is your body tense or relaxed? Are your movements rushed or slow? Are you standing tall or slumped?
  • Breathing – when sitting at the computer, e.g. before starting your documentation, take a moment to focus on your breath. Feel the ground beneath your feet anchoring you. Breathe in and feel the breath lift your head and heart. Breathe out and feel any tension melting away from your chest and shoulders. Take 3 deep breaths like this – in through your nose and out through your mouth.

Using mindfulness helps us to be present in the moment, and in turn this will help us tune in better during our interactions with patients and colleagues. When we are able to tune in to others, we form better connections, and this leads to mutual help and co-operation.

These actions are simple for most people to perform, and can have immediate benefit, even the first time that you try it. With practice (that is, regular repetition), they can become a healthy habit and increase your general sense of wellbeing.

Why not give it a try on your next shift? You might discover something amazing!

*The other key mindfulness skill is observing oneself in the present moment with acceptance, that is, without judgement.