Conquer Your Anxiety: Top 5 Mindfulness Exercises

Conquer Your Anxiety: Top 5 Mindfulness Exercises

Conquer Your Anxiety: Top 5 Mindfulness Exercises


Joy in the job is above all a question of attitude and mindfulness. All too often, modern office work leads to a lack of concentration, dispersion, stress, and even physical tension.

Attentiveness (Engl. Mindfulness ) is a proven antidote. This, however, does not mean that you pay attention to what you are doing so all but rather what you just do so. Behind this is not an esoteric Taichi Bumbeiji, but rather a method to achieve a special state of perception and consciousness, which can also be easily integrated into the job routine.

What is mindfulness anyway?

Good question! Originally, the term is an old Buddhist idea. Today, scientists also define it as the intense attention we give to the present – in an open and accepting way.

Mindfulness is the conscious perception and the experiencing of the current moment. And with everything that goes with it: thoughts, emotions, sensations, physical processes, and everything that happens around you.

For many, that sounds like esotericism, but the value-free observation and acceptance of the present is actually a state of consciousness that you can learn and use. For example, mindfulness can increase self-esteem, as you get to know not only the environment but also yourself, your own thoughts, and feelings.

For neuroscientists, mindfulness has less to do with spirituality, religion, or any type of meditation. Rather, it is a personality trait that can be developed in many ways – and has proven to be important for workplace efficiency.

Two examples:

If you follow your inner voice, which advises you not to answer any further e-mails, but rather think about how to better organize your working day, then you are careful.

If you realize that you need to concentrate so that you do not get lost on the ride to a meeting, then you are careful.

In both cases, you notice internal signals. The ability to capture these types of signals provides an important foundation from which you can do more efficient work on the job.

Knowing your brain is one thing, but you also need to be aware of what your brain is doing every single moment so that the knowledge we have given you here will also benefit you.

Molecular biologist Jon Kabat Zinn has been researching this topic for more than 30 years in his anti-stress clinic at the University of Massachusetts. For example, the MBSR (Mindfulness-Based Stress Reduction) he developed is about training body awareness. In particular, a non-judgmental, observant mental attitude should be developed that makes one more relaxed and relaxed. Specifically, you keep doing what you do, but part of your attention is watching what you do.

That does not remain without effect – demonstrably:

Like Ulrich Ott, who has also been able to confirm the subject at the University of Giessen for many years. The result of his research in one sentence: Mindfulness makes people significantly more psychologically stable and healthy.

In turn, an Australian study by Belinda Ivanovski and Gin Malhi showed that mindfulness training can lead to greater overall sensitivity, concentration, and openness.

And the Berlin psychologist Willi Zeidler found in his research that mindfulness even changes the horror: Mindful people respond to stress stimuli physiologically measurably less tense.

Other benefits of mindfulness

On top of that. Those who regularly perform mindfulness exercises, switch gears down, and perceive things consciously and uncritically can also benefit from other advantages :

You can deal better with stress and stress. By looking attentively at the triggers of stress and problems you are struggling with, you often find that it is not as bad as you feared. They learn to keep calm rather than panic.

They make better decisions. What do you want and how can this be achieved? Often decisions are made prematurely, which results in the results not being as desired.

Who decides carefully, often makes the better choice. They are less worried and stop brooding. Mindfulness leads to greater gratitude in many people. You realize what you have already achieved, what you can be proud of, and what you should be happy about.

They develop more positive thoughts and an optimistic attitude. Negative thoughts spread once, they are reflected by the mindfulness, processed, and used for something positive. They learn from it, take important insights, and become more optimistic about the future.

They become more patient – with themselves and with others. In this day and age, everything has to get faster and faster. Nobody seems to have even a minute when the traffic light turns red, the cursing and honking begin, and at the cash register, you could freak out if it does not go fast enough. Conscious deceleration through mindfulness leads to more patience and more discipline.

You will get to know yourself, your strengths and weaknesses are better. Many people have problems with the question What are you really good at? The reason: Hardly anyone takes the time for self-reflection. If you concentrate on yourself in mindfulness, you will probably be learning a lot about yourself.

Top 5 Mindfulness Exercises

Exercise 1 – Mindfully eat

Everything you do consciously and with full attention is a form of meditation. Mindful eating is about conscious, slow, and pleasurable eating and ONLY eating without watching TV or reading a newspaper. So you will appreciate a good meal again and not only eat to get full.

That’s how it works:

Pick up a small tomato and look at it from all sides.

Feel its texture and weight, look closely at its color and shape. Try to see all the details. What do you notice?

Smell the tomato. What do you find out? Is the smell rather weak or very intense?

Hold the tomato to your ear. Does she make a sound when you move or squeeze her lightly?

Take the tomato in your mouth and see how it tastes without chewing it. You only perceive it with your tongue. At least now, your mouth will be watering.

Chew the tomato very slowly and perceive the intense taste that unfolds in your mouth.

Through this exercise, even something as banal as eating a tomato becomes a special experience. You do not eat more automatically and casually, but consciously and mindfully. Exercise works with all sorts of foods. If you want to increase the challenge, you can try to cook mindfully, taking in every detail in you.

Exercise 2 – Recharge your batteries

You know that for sure, when you have a lot of energy you are full of power and everything is easy to do. If, on the other hand, you are without energy, everything becomes tedious and arduous. Mindfulness can help you find and reduce your energy guzzlers.

Typical energy guzzlers are:

  • Too much stress
  • Negative thoughts
  • Too little sleep and exercise
  • Wrong food

The good news is you can actively counteract these energy eaters! How to refuel your energy:

Move and do sports! Through movement, you relieve stress and release happiness hormones in the brain. Make around in the woods or go jogging, you’ll feel completely refreshed and refreshed afterward.

Watch your diet!

Try to reduce sugary foods. Take the time to cook something delicious and then enjoy it properly by eating slowly and consciously. Drink plenty of water during the day so you do not dehydrate.

Meditate! Through regular meditation, you slowly reduce your stress levels and develop better body awareness at the same time.

Do a little breathing exercise and imagine how you inhale fresh high-energy oxygen with each cell of your body and how you expel every toxin out of your body with each exhalation.

Tip: There are also active meditations with movement, so you have the sport with it!

Exercise 3 – Awareness training

Attentiveness means to consciously experience every moment, no matter how small and everyday the activity you are doing.

To dive into the present moment, you go in 3 steps. In the following example, you are currently reading.

Ask yourself, “What am I doing right now?” That’s how you focus on the moment.

Answer the question easily. If you’re reading, the answer is, “I’m just reading.” Thus, you suddenly become aware of your activity.

Now tell yourself, “When I read, then read I. Reading is more than enough. “

Through this simple mindfulness exercise, you can train your awareness and realize that what you are doing is absolutely enough. There’s no need to do anything other than just read.

Exercise 4 – Mindful work

The workplace is for many people the place where they are exposed to the highest level of stress. It is therefore obvious to start here with mindfulness training. However, it is also challenging to be careful when the phone is constantly ringing and emails murmur. The following tips will help you to work more attentively:

Take enough time in the morning to get ready to rest and have a coffee or tea. If you are already stressed in the morning, you will hardly get rid of the stress during the day.

As you type on the keyboard, notice how fast you type, how hard you hit the keys, and whether you’re tense.

Take a deep breath before reading or submitting an e-mail, which will bring you back from work to the here and now.

Attentively make phone calls. Watch your posture and your breathing. Listen carefully to your own voice and that of your counterpart.

Before a talk or meeting, you can take a short form of the pranayama breathing exercise to reduce nervousness.

Integrate the walking meditation on the way to work or home.

If you are traveling by public transport, you can make a shamata breath count while driving. It does not matter if you have your eyes open or closed.

Meditate after working, which helps you to switch off and let go. But you can also do sports or pursue a hobby, just make sure that you do it concentrated.

Exercise 5 – Fall asleep mindful

If you’re having trouble falling asleep and are restless at night, this mindfulness exercise can help you fall asleep and sleep deeper and quieter.

Adhere to a sleeping rhythm that is as consistent as possible in order to get the body used to it and to make the most of your rest periods.

You can do a short breath meditation before you go to bed.

In the evening, think about what you are thankful for and what went so well on this day. With that, you develop a sense of contentment and serenity.

Feel how you inhale and exhale while lying in bed. Just watch your breathing without affecting it.

If you get thoughts do that you can not fall asleep, then accept these thoughts and not defend yourself against them. The more you try desperately to fall asleep, the more difficult it becomes. Just take the thought and direct your attention back to your breathing.

Do not worry if you do not sleep well. The body automatically gets its sleep when it needs it.

At the weekend or on days off you can take a nap. Just make sure it does not get too long and set an alarm clock. A short nap can do wonders!

Let us know your thoughts in the comments below and check out some more articles you may like to continue your self improvement journey!

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