Nowadays because of degrading family values, uncertainty in life and vibration of Nature, coping with stress at work has increased greatly. Hence it is mandatory to inculcate values which define very core of your being. They define who you are. Values are at the heart of your life.
We are all part of the human race and thus quite similar in many ways. However, there are subtle differences between us and these are what make us unique. Even when two or more people look completely alike, there will still be differences resulting in stress management in the workplace. This blog we will discuss various values and impermanence as stress management techniques and strategies suitable for the workplace.
VALUE LESSON: Stress Management Strategies
VALUE OF HOPE/FAITH:
HOPE IS A DESIRE WITH EXPECTATION OF FULFILMENT. FAITH ADDS CERTAINTY TO HOPE.
1.VALUE OF HONESTY :
WE SEEK THE TRUTH, REJOICE IN IT, AND BASE OUR ACTIONS ON IT.
2. VALUE OF INTEGRITY:
WE WALK THE WALK AS WELL AS TALK THE TALK.
3. VALUE OF HUMILITY:
WE ARE MODEST, COURTEOUS, AND WITHOUT FALSE PRIDE. WE ARE NOT JEALOUS, RUDE OR ARROGANT AND DO NOT BRAG.
4. VALUE OF COURAGE :
WE HAVE THE FIRMNESS OF MIND AND WILL AS WELL AS THE MENTAL AND MORAL STRENGTH TO MAINTAIN OUR MORALE AND PREVAIL IN THE FACE OF EXTREME DIFFICULTY, OPPOSITION, THREAT, DANGER, HARDSHIP, AND FEAR.
5. VALUE OF KINDNESS:
WE ARE CONSIDERATE, HUMANE AND SYMPATHETIC TO THE FEELINGS AND NEEDS OF OTHERS.
6. VALUE OF EMPATHY:
WE READ AND UNDERSTAND THE FEELINGS OF OTHERS. WHEN OTHERS ARE SUFFERING WE UNDERSTAND AND WANT TO DO SOMETHING ABOUT IT.
7. VALUE OF PATIENCE:
WE BEAR TRIALS AND/OR PAIN CALMLY AND WITHOUT COMPLAINT. WE PERSIST IN OR REMAIN CONSTANT TO ANY PURPOSE, IDEA, OR TASK IN THE FACE OF OBSTACLES OR DISCOURAGEMENT.
8. VALUE OF TRUST :
WE RECOGNIZE, REJOICE IN, AND CELEBRATE THE NOBLE EFFORTS OF OTHERS.
9. VALUE OF GRATITUDE:
WE CHOOSE THE POWER OF FORGIVENESS THROUGH ACCEPTANCE AND GRATITUDE. THIS FREES US FROM THE EVILS OF SELF-WILL, JUDGING OTHERS, RESENTMENT, SELF-PITY, AND ANGER AND GIVES US SERENITY, JOY AND PEACE.
WE “DO WHAT IT TAKES” TO GET THE JOB DONE IN MEETING THE NEEDS AND STRIVING TO EXCEED THE EXPECTATIONS.
ENJOYMENT, FUN, AND PLAYFUL ACTIVITY MUST EXIST As strategies for managing stress in the workplace IN ORDER TO STIMULATE MINDS, FOSTER CREATIVITY AND BRING HAPPINESS AND A SENSE OF WELL-BEING TO ONE’S PLACE OF WORK.
ANGER, RESENTMENT AND FEAR ARE THE MOST DAMAGING EMOTIONS IN PERSONAL AND PROFESSIONAL LIFE.
Mindfulness in Daily Life (Strategies For Managing Stress In The Workplace)
We so often live our life on Auto-Pilot.
As a concept, mindfulness, is a form of meditation.
It was develop ed Mindfulness Based Cognitive Therapy (MBCT), to treat depression, and many others have used the concepts in various forms to treat ailments ranging from chronic pain to borderline personality disorder.
Another exercise is to eat a raisin ‘mindfully’. This involves taking to time to notice its particular smell, to feel its texture, to let it rest on the tongue, think about its taste, allow the time to roll it your mouth and feel how its texture is different on your tongue, slowly bite into it… And keep going, one tiny action at a time, experiencing each sensation until you’re done. Another is a body scan meditation, where you sit or lie still and consciously scan your whole body focussing on each part of the body for a few seconds in turn from your toes to the tip of you head.
In research studies, mindfulness has delivered a 20% reduction in the symptoms of anxiety and depression. In asking people to concentrate on the here and now, and not judging or engaging with our normal ‘stream of consciousness’ thinking, mindfulness can help people feel calmer and behave more compassionately towards themselves.
Mindfulness is certainly reaching a far wider audience than previously, and it looks set to stay around for some time. Mindfulness is a simple concept, but does require a little practice to appreciate its benefits. A ten minute breathing meditation a day over a few weeks is all it takes before a noticeable difference is experienced.
Practicing mindfulness improves mental and physical health for most people. Practiced regularly, it can reduce general stress levels and improve our interactions with others, even in difficult situations. Everyone can benefit from practicing mindfulness.
There’s much that can be said about mindfulness practice, but the basic idea is quite simple. (One teacher has, playfully, boiled the practice down to “Sit Down, Shut Up, and Pay Attention.”) You can see for yourself how simple it is by trying it.
Each of these points provides multiple unique opportunities for developing a deep and rich daily mindfulness practice which leads you towards greater peace, freedom, and happiness.
1. Mindfulness of body, anatomy, and elements
More than just mindfulness of physical positions and movements, mindfulness of the body in the body is also mindfulness of our anatomy and the elements we’re made up of.
The last area for practice is mindfulness of the “4 elements” in Indian spirituality: earth, fire, water, and air.
This refers to mindfulness of the physical form of our body, which we largely already covered. Here, you could be mindful more so of the existence of your physical form standing or sitting rather than of a particular movement, though.
This has to do with becoming mindful of heat in the body (or lack of). Being mindful of the general temperature of the body is a very simple practice which you can easily do anywhere.
We’ve all heard the statistic: our bodies are made up of more than 57% water. That’s essentially what this element is about: mindfulness of body fluid.
For each element, it’s important to be aware of how they play a part in making up the complete system that is our bodies, and that’s no different here. Air refers to the respiratory system and how air plays a direct part in our biology.
That is, our body isn’t one single thing but made up of different elements which then give the appearance of one singular thing.
2. Mindfulness of feelings
These painful, pleasurable, and neutral feelings are felt through the six sense organs of the eyes, ears, tongue, body, nose, and mind (in Buddhism the mind is considered the 6th sense).
3. Mindfulness of consciousness
Mindfulness of consciousness is traditionally called “Mindfulness of the mind in the mind”.
4. Mindfulness of mental objects
This is traditionally called “Mindfulness of objects of mind in objects of mind”. That might sound confusing, but objects of mind are really about our thoughts, ideas, and conceptions.
Here, it’s important to understand what role perception plays in our life.
In this example, it’s the resulting effect of our attachment to this idea of the person.
Conclusion: Stress Management Techniques And Strategies Suitable For The Workplace
Practice this short breathing exercise known as mindfulness meditation.
Sit or lie in a comfortable posture. If sitting, let your shoulders drop, but keep your spine erect.
If you feel comfortable, close your eyes. Bring your attention to your body, noticing the sensations of your body as it makes contact with the chair or whatever you are lying on. Spend a few minutes noticing the sensations in your body.
Bring your attention to your abdomen, noticing as it rises and expands on the in-breath, and recedes on the out-breath.
Keep your focus on the breath, being with each in-breath for its full duration, and with each out-breath for its full duration, as if you were riding on the waves of your own breathing.
Count each breath, counting one on the in breath, and two on the out breath, until you reach a count of ten, then start back at one again.