Half of workplace illnesses are tied to mental health issues, emphasising the need for better wellbeing supports in organisations. Here are two work-friendly mindfulness methods from Louisa Meehan that can be utilised if you are stressed and anxious.

An ongoing and persistent high level of stress is detrimental. It can impact on us emotionally, mentally, and physically. Work-related stress, anxiety and depression accounts for 50% of work-related illnesses according to the ESRI, so it makes sense for organisations to put supports in place to reduce stress at work – especially as the island opens up, people return to the office, and COVID-19 cases rise.

Meditation and breath work is proven to benefit our brains. It reduces stress and introduces a level of calm. Employees can do a simple piece of breath work in just a couple of minutes, so it can be easily incorporated into anyone’s daily habits.

Mindfulness methods

There are many ways one can practice mindfulness, but two good methods for the office are the box breath and the body scan. Both can be achieved while sitting in an office chair with two feet on the ground.

Box breath

Box breathing is a simple technique that can be practiced almost anywhere. It is regularly used by individuals in high-stress jobs when they face a fight or flight response, and is excellent for re-centring yourself and improving focus and concentration.

1. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs and pay attention to it energising you.
2. Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for four seconds.
3. Begin to slowly exhale for four seconds.
4. Hold your breath out for a count of four seconds.
5. Repeat steps one to four at least three times. Ideally, repeat the three steps for four minutes, or until calm returns.

Body scan

There are different ways to do a body scan, but the aim is to draw your attention away from your thoughts and into your body. We know that the more connected we are with our own bodies, the better able we are to address issues as they arise. Here is my suggested method.

• Begin by bringing your attention into your body. You can close your eyes if that’s comfortable for you.
• You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair.
• Take a few deep breaths.
• As you take in a deep breath, bring in more oxygen, enlivening the body. And as you exhale, pay attention to the sense of relaxation.
• Take notice your feet on the floor, and the sensations of your feet touching the floor; the weight, pressure, vibration and heat.
• Notice your legs against the chair – the pressure, pulsing, heaviness or lightness.
• Notice your back against the chair. Is there any tension or tightness?
• Bring your attention into your stomach area. Is your stomach tense or tight? If so, let it soften. Take a breath.
• Notice your hands. Are your hands tense or tight? If so, allow them to soften. Concentrate on each finger, one at a time. Relax the muscles as you go.
• Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
• Notice your neck and throat. Let them be soft. Relax.
• Soften your jaw. If your tongue is touching the roof of your mouth, let it fall away. Let your face and facial muscles be soft.
• Finally, note your whole body present. Recognise how it is all interconnected. Take one more deep breath.
• When you’re ready, open your eyes.

These are just two simple options that are fast and easy for anyone at home or in the office to help with stress and anxiety.

If you are in need of assistance in the area of mental health, emotional and wellbeing supports are available at the Thrive wellbeing hub on https://www.charteredaccountants.ie/thrive-wellbeing-hub/thrive-wellbeing-home

Louisa Meehan is the Founder of Woodview HRM.