Mindfulness-Based Stress Reduction as a Basis For Business Management
The life of a CEO can be challenging and stressful. There are so many things to be done that it is often hard to determine where to start. Often, the frustration takes over and everything becomes a task that just has to be done. There is no time to think about how our day affects our clients, whether it is doing good or creating more work.
What we should be able to focus on is our business — how can we improve the service we provide for our customers? How do we create a more rewarding and fulfilling work environment? One way to improve how we manage our business is by practicing mindfulness.
Mindfulness is a key feature in dealing with stress, anxiety, and other emotions. This is a method of focusing on the present moment, bringing awareness to the body, and how you feel. It is being aware of the processes happening in your body — what is happening in your mind?
Here are 5 ways we can improve how we are thinking and working, and enjoy an increasingly happy and productive life at work.
1.Plan the day
Planning and preparation are key. To take time out of your schedule to look after yourself, plan what you need to get done. If you have a regular schedule, this will help to set expectations with your team. Knowing what needs to be done for the day can prevent stressed out energy, and it is not necessary to break down all the tasks in one go.
2.Seek out support
One of the best ways to manage stress is to seek support. When we feel overwhelmed we often try to tackle it on our own, and it is a struggle. You can find support on your own and with your colleagues. Invite your team to a mindfulness session to help take a deeper look at what works well for you. This gives people a chance to reflect on how they manage emotions and stress, and the support from the group can improve your capacity to manage on your own.
3.Be aware of thoughts
Now, if we are feeling overwhelmed, our ability to think clearly and creatively is impaired. When we are on edge we need to be aware of these thoughts. Go through them — you can become overwhelmed by how many there are. Notice if they make you feel sad, angry, afraid, or negative. It is important to ask yourself why you feel this way. Once you understand why you feel this way, you can look for something positive that can bring you relief.
4.Don’t be afraid to express your emotions
The best way to manage our emotions is to express them. When we are feeling upset, angry, overwhelmed, or vulnerable, there is no reason to hold it in. We are only hurting ourselves by keeping emotions inside. The best way to deal with anger or frustration is to express it to someone you trust. Being able to let it go gives you space to take care of yourself and the ability to move on.
5.Feelings will come and go
What we need to realize is that when we are feeling anxious or stressed, our brains are flooded with information that we don’t need. We need to recognize the feelings we are having. Once we feel them, we can begin to manage them. In time we become more aware of what we are feeling, and it helps us take action in a different way.
Mindfulness-based stress reduction for startups:
It is imperative to remember that to build a startup, you have to have a great product. You also have to start small, build some traction and get feedback before you can scale. At the same time, when you’re a newbie, you’re still afraid to fail, so the solution is to work to make yourself feel less afraid.
Rather than try to deal with stress in a panicked manner, mindfulness can help you manage your stress by turning it into positive energy. Here are the. 4 things you can do for startup founders to reduce stress in their lives.
One of the easiest ways to reduce stress is to breathe deeply and slowly into your belly. By breathing slowly and fully, you’ll lower your heart rate and blood pressure and relax both the nervous system and your brain.
Take five minutes a day to observe your breath. Notice the rise and fall of your belly. Notice any tension in your chest or shoulders. Make a note of any sensations in your body. This will help you reflect upon what is really troubling you, giving you time to move past the stress and see a silver lining.
2.Go for a walk
Take a walk. Turn off your email and phone and spend time outside in nature. Take the time to be quiet with your thoughts and observe your breath.
The effects of walking for 30 minutes a day is enormous. A study at the University of British Columbia found that people who exercised for 30 minutes a day showed improvements in their short-term memory, mood and ability to focus. In the study, people who exercised for 30 minutes a day had a 44 percent drop in negative emotions and a 54 percent drop in negative moods.
The study results were even more amazing for women. Women who exercised for 30 minutes a day had a 55 percent drop in negative emotions and a 55 percent drop in negative moods.
3.Use the bathroom alone
No, seriously. Studies have shown that spending a few moments in solitude in the bathroom is a very positive experience. Using the bathroom alone can be a powerful moment of peace, a chance to reflect and redirect yourself.
When you do this, close the door, and take a few moments to appreciate the smallest details of your bathroom. Notice the sparkle of the faucet. Notice the texture of the tile. Take a deep breath and enjoy the moment. You may realize that while you were checking your email, a friend called or someone sent you a Facebook message.
4.Breathe into the back of your hand
When you notice yourself getting stressed, put your hand on your belly and breathe deeply and slowly into the front of your belly. By gently breathing into the front of your belly, you will be lowering your heart rate and relaxing both the nervous system and your brain.
Tune into the different vibrations of the body. If you notice your gut in particular starting to tighten, focus on breathing deep and slowing down your breathing. Notice what your skin is feeling. Breathe in and count slowly to 10. Hold for two seconds, then breathe out and count to 10 again. Do this several times.