Mindfullness

Mindfulness Matters: How to Stay Steady during Storms

October 28, 2022
The Wellness Tribe Team

During these times of wars, illnesses, crimes, economic turmoil, and all the bad things happening around the world, it can be hard to regulate our worry and stop dwelling on worst-case scenarios.

This is where mindfulness meditation may be most beneficial. What is mindfulness, what are its advantages, and how can we incorporate it into our everyday lives?

Mindfulness: What Does It Mean?

Mindfulness Matters: Holding Steady in the Storm
Photo by Kyson Dana on Unsplash

Mindfulness refers to focusing on the current moment without judgement. Our innate human capacity to be completely present without being overreactive or overwhelmed is known as mindfulness. When we practise mindfulness, we return our attention back to the present moment, enabling us to regulate our thoughts rather than the other way around.

Mindfulness is also the polar opposite of spending life on autopilot, which most do without even recognising. How can you know if you're in autopilot mode?

Do you find yourself ticking off task after task without taking a break? Do you often contemplate when doing something as simple as assisting your kid with homework? 

If you answered yes, it's time to embrace mindfulness. Pause for a minute. Take note of your child's giggles.

Find Your Peace in the Midst of the Turmoil and Enjoy Benefits Such As:

Mindfulness Matters: Holding Steady in the Storm
Photo by M Venter

Improved Emotional Stability

Studies, as well as our experts, suggest that attentive people manage stress better and avoid harmful coping mechanisms. They are aware of their own feelings as well as the emotions of others. Therefore, they approach events calmly and cope effectively with unexpected circumstances, ultimately leading a happy healthy life than those who don’t practice mindfulness.

According to research, those who practise mindfulness better manage anxiety caused by diseases, making it more relevant in our daily lives.

Better Professional Performance

Mindful meditation enables us to concentrate on one task at a time, reducing our tendency to get distracted. It also increases creativity by removing negative thoughts that stifle creative thinking.

Practising mindfulness helps us concentrate on the present and allows for better ideation, clear communication, and active listening —- all of which are valuable qualities to have a perfect work life balance.

Better Interpersonal Relationships

Mindfulness practice helps us create better ways of interacting with others. It teaches us to avoid emotional responses and approach every interaction with empathy and patience – something we could all use right now.

Overall, mindfulness is related to increased regard for people and their feelings, making it simpler for us to change our actions to better our relationships. This is especially true when it comes to having wellbeing at workplace as we start to deal with every situation mindfully. 

In the midst of every crisis, lies great opportunity." - Albert Einstein

Here’s How to Get Started With a Mindfulness Practice

Mindfulness Matters: Holding Steady in the Storm
Photo by RF._.studio

Set Your Intention for the Day:

Mornings are ideal for this, but if you can't, choose a time that works best for you throughout the day. Simply take these few steps:

  • Sit up straight with your spine relaxed, not stiff.
  • Take three slow, deep breaths. Breathe in through your nose and out through your mouth.
  • Consider your day's schedule and ask yourself what your purpose is.
  • Respond to the question and state your objective, which may include being kinder to yourself, eating well, getting certain tasks done, and so on.
  • Check-in with yourself throughout the day to make sure you're on track.

It is important to take frequent breaks while working since sitting continuously can be harmful to your health.

Pay Attention to the Sound:

When you are feeling nervous or upset, focusing your attention on the noises around you may be relaxing and centering practice. You just need to complete the following activities:

  • For a minute, sit comfortably with your eyes closed.
  • Focus on the sounds around you and identify them. For example, the clock ticking, the fan whirring, and the leaves rustling. 

After one minute, take some time to notice how relaxed and present you feel. Do this every day to enhance your general mental health.

Get Some Stretches In:

Need a quick boost when working from home? You may do the following as long as your chair has a back:

  • Put your left hand on your right knee.
  • Place your right arm on the chair's back.
  • Stretch gently.
  • Take note of the stretch; after 60 seconds, return your body to its original position.
  • Repeat on the opposite side.

Eat Mindfully:

Eat what you really want to eat, and don't rush through your lunch breaks. Take your time enjoying it. Be sure to pay attention to:

  • The different textures in your food
  • The time and effort put into putting it together
  • The explosion of flavours in your mouth

Dive Deep Inside Your Body:

It's easier than it seems. Close your eyes and:

  • Take note of any areas of your body where you experience tension; it might manifest as an ache or a tightness.
  • Bring your focus to a point in your body where you are not stressed.
  • Concentrate on the lack of tension as well as body sensations such as a steady pulse and a relaxed jaw.
  • Keep your attention on this for 10 seconds.
  • Consider that feeling extending throughout your body for another 10 seconds.
  • Return your focus to the initial source of tension in your body.
  • Focus on the difference if it feels different.
  • Repeat this practice many times, noting where and when the tension has eased so that the sensation might extend to the rest of your body.

Final Thoughts

You don't have to practise every single mindfulness method to feel better and more present. Experiment with various routines and strategies to see what works best for you and your schedule. After that, practise, practise, practise. We're going through a difficult period, but we'll emerge stronger.

Allow yourself to breathe, take a break, and be appreciative of the current moment in the meanwhile – it's the best any of us can do.

Personal Wellbeing

The Paradox of Flexibility: The Nightmare of Managers

February 17, 2023
Mohit Sahni

Flexibility is the buzzword of the modern workplace. With the rise of hybrid and remote work arrangements, employees have come to expect a level of autonomy that is unprecedented in the history of work. 

While this newfound flexibility has led to increased job satisfaction and productivity for employees, it has created a nightmare for managers. The same autonomy that employees crave is the very thing that has left many managers struggling to keep up. The flexibility paradox has arrived, and it's making managers miserable. 

In this article, we will explore the benefits and challenges of the flexible workplace; the struggles managers face in adapting to it, and the negative effects of too much flexibility. 

Finally, we will provide a roadmap for managers to find the balance between flexibility and structure that will lead to success in the hybrid workplace.

The Flexible Workplace and its Benefits

Photo by Christin Hume on Unsplash

With the advent of hybrid work arrangements, employees have greater flexibility in how they work than ever before. This has not only led to increased job satisfaction but also to greater productivity and work-life balance. It's no wonder, then, that companies and managers have embraced this trend as a way to attract and retain top talent.

The benefits of a flexible workplace are manifold. Companies are unleashing their full potential by giving employees the power to shape their work environment. As a result, employees have more control over their time and workspaces, leading to increased focus and creativity. They can also manage their personal lives more easily, leading to greater job satisfaction and loyalty.

The Struggle for Managers

The rise of the flexible workplace has left many managers feeling like they are in uncharted waters. Managing remote and hybrid teams requires new skills and approaches, and many managers are struggling to maintain productivity and engagement among their teams while ensuring efficient and effective work.

Some of the biggest challenges managers face in the flexible workplace include:

Monitoring and measuring productivity

  • Difficulty in keeping track of what employees are doing in different physical spaces
  • Adapting to new tools and metrics required for managing remote and hybrid teams
  • Ensuring everyone is on the same page

Creating synergy among team members

  • Preventing employees from working in isolation without much interaction with others
  • Avoiding breakdowns in communication, collaboration, and teamwork

Managing employee engagement and motivation

  • Keeping everyone working towards the same goals, despite greater employee autonomy
  • Maintaining a sense of teamwork and collaboration

Overall, more flexibility can positively affect productivity and team culture. Finding the right balance is key to success in the new world of work.

"Managing a remote team is like trying to paint a masterpiece with your eyes closed. You know what it's supposed to look like, but you can't see it happening in real-time." - Ann Handley.

The Paradox of Choice

Photo by LinkedIn Sales Solutions on Unsplash

The paradox of choice is a real phenomenon, and it can have negative effects on employee performance and morale. For example, employees with too much autonomy may struggle with decision paralysis, analysis paralysis, and a lack of direction.

In the context of the flexible workplace, this can lead to reduced productivity, missed deadlines, and a lack of focus. Additionally, too much flexibility can create silos and a lack of communication and collaboration among team members, further exacerbating the problem.

The Middle Ground

To strike a balance between too much flexibility and too much structure in a flexible workplace, managers can take the following steps:

Communicate expectations clearly

  • Set measurable goals for employees
  • Provide regular feedback and check-ins

Foster a culture of collaboration

  • Create opportunities for employees to work together and share their ideas and insights.
  • Schedule regular team meetings and virtual team-building activities

Leverage technology to manage productivity

  • Use tools to track and monitor employee performance
  • Ensure everyone is working towards the same goals

Provide training and development opportunities

  • Help employees develop the skills they need through corporate wellness programs to succeed in a flexible workplace.

By finding the middle ground, managers can create a culture of communication and collaboration that fosters productivity and teamwork and unlock the full potential of their teams in the new world of work.

The Flexibility Paradox Resolved

In the end, the flexibility paradox can be resolved by finding the right balance between too much flexibility and too much structure. By striking a middle ground, managers can create a culture of communication and collaboration that fosters productivity and teamwork while still giving employees the autonomy they crave.

As we move forward into the future of work, it's clear that the flexible workplace is here to stay. Of course, the challenges of managing remote and hybrid teams will continue, but by finding the right balance, managers can create a culture of collaboration and productivity that fosters success and growth.

At The Wellness Tribe, we believe in the power of employee wellness to drive productivity and success in the workplace. By promoting a healthy work-life balance and providing resources and support for employees to thrive in a flexible workplace, we can help managers strike the right balance and achieve their goals. With the right tools, strategies, and mindset, we can all thrive in the new world of work.

Wellness

A New Approach to Corporate Wellness: Putting the Focus on the Team

May 5, 2023
Nitesh Padghan

In today's fast-paced work environment, corporate wellness programs often prioritize self-care to combat stress, burnout, and mental health issues. However, an emphasis on self-care might not be the ultimate solution for employee well-being. 

Instead, organizations should consider adopting a collective approach to wellness, fostering connections and support among team members.

Embracing the Collective Approach to Wellness

Moving beyond the individualistic mindset requires a paradigm shift in how we perceive and address workplace challenges. By reframing adversity as a shared experience, employees can strengthen their connections and work together to overcome obstacles. This approach allows team members to pool their resources, learn from one another, and develop novel strategies, creating a more resilient and supportive work environment.

One effective way to implement this mindset is by introducing "relational pauses" into the workplace. A relational pause is a temporary break from task work in which team members are invited to discuss how their work affects them personally. This exercise aims to facilitate genuine and authentic connections among employees, allowing them to support one another better and collectively navigate the challenges they face.

Uncovering the Power of "Struggling Well" as a Team

When adversity is framed as a collective experience, employees can relate to one another more effectively, leading to increased compassion and empathy. Sharing personal experiences allows team members to see each other in a more nuanced light, revealing both strengths and weaknesses. This openness fosters an environment where individuals can grow, learn, and lean on one another during challenging times.

Discussing emotions helps disperse overwhelming feelings and enables employees to make sense of their experiences. As teams practice relational pauses, they become more aware of their own dynamics and can make deliberate choices about how they interact with one another. This self-awareness and intentionality can lead to a more cohesive, empathetic, and supportive team environment.

Practical Ways to Incorporate Relational Pauses into the Workplace

Here are some suggestions on how to integrate relational pauses into your organization:

  • Make it a regular part of team meetings: Encourage team members to share their thoughts and feelings during status meetings. This will help normalize the practice and create a supportive atmosphere where employees feel comfortable opening up.
  • Respond to escalating emotions: If tensions rise during a meeting or project, take a moment to pause and focus on the emotional dynamics at play. Encourage team members to share their feelings and listen empathetically to one another.
  • Develop loss rituals: In situations where employees face significant setbacks or losses, create rituals that enable emotions to be acknowledged and processed. Sharing experiences and emotions helps build resilience and fosters a sense of shared purpose.
  • Incorporate relational pauses into existing wellness initiatives: Use existing wellness programs as a platform for introducing relational pauses. Focusing on work's emotional realities can make these initiatives more meaningful and impactful.

Case Studies: Successful Implementation of Relational Pauses

1. Redemptive Design Associates

Redemptive Design Associates, a design consultancy specializing in repurposing office spaces, has successfully integrated relational pauses into their workflow. 

After failed pitches, the team takes a moment to discuss their emotions and experiences, allowing them to process their frustrations, sadness, and hopefulness together, and fostering a supportive and understanding environment.

2. Palliative Care Unit

A palliative care unit in a large hospital has implemented a routine for discussing feelings after a patient's passing. By sharing their emotions, the staff members can better cope with their grief and support one another during difficult times.

3. Pacific Life Re's "Tea & Talk" Meetings

The London office of Pacific Life Re holds informal "Tea & Talk" meetings, where employees come together to discuss topics of shared concern. These gatherings, hosted by a wellness champion, have no fixed agenda, encouraging participants to share their thoughts and feelings in a relaxed and supportive atmosphere.

Embracing Emotions at Work

It's not uncommon for managers to hesitate when it comes to discussing emotions at work. However, smart leaders understand that embracing emotional openness can lead to improved communication, resilience, and teamwork. Encouraging employees to discuss and collectively work through challenges creates a supportive environment where everyone can thrive.

By fostering a culture of open communication, employees can build stronger connections with their colleagues and better understand each other's perspectives. This promotes a sense of shared purpose, improving collaboration and helping the team navigate adversity together.

Closing Thoughts

As organizations continue to evolve, it is crucial to reevaluate our approach to corporate wellness. We can create a more supportive and resilient work environment by shifting the focus from self-care to collective well-being.

Fostering genuine connections among employees should be at the heart of modern corporate wellness initiatives. By embracing relational pauses and collective well-being, organizations can empower their employees to thrive together, leading to a more resilient, empathetic, and supportive work culture.

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This month we are focusing on food and how it affects your mental health. Join us as we bring in the most relevant interesting content from across the wellness segment.

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