Why Every Professional Needs Mindfulness—Not Just More Coffee

-

We often tend to engage in something called ‘mental time travel’, where our thoughts drift either to the past or future. This can leave us feeling overwhelmed or disconnected from the present.

Mindfulness is a technique that emphasizes being present and aware of the current moment, including our thoughts and sensory experiences, thereby enhancing our state of consciousness. It involves focusing on our thoughts, feelings, and bodily sensations without judging or assigning meaning to them. 

Although mindfulness is a natural ability that we all possess, it is only with practice that it becomes more effective and readily available to us. Mindfulness can be both a technique and a way of living which helps root us in the present moment by purposefully focusing on the present and accepting life the way it is.


Image by Freepik

Mindfulness has been practiced for thousands of years and originates from Hindu yogic practices and Buddhist philosophy. It was brought to the West by John Kabat-Zinn, who found the Center for Mindfulness at the University of Massachusetts Medical School.

So why should you start practicing mindfulness?

In 2015, the Mindfulness All-Party Parliamentary Group (MAPPG) released the Mindful Nation UK  report, which concluded that mindfulness is a promising innovation in the workplace, with a rapidly evolving evidence base. It offers significant benefits for both employees and organizations, across a range of physical and mental health conditions.

Stress, anxiety and depression are leading causes of mental health problems. According to the World Health Organization, depression and anxiety alone cost the global economy $1 trillion each year due to reduced productivity. Therefore, practicing mindfulness can be beneficial for professionals. The following are some benefits of practicing mindfulness: -

i) Stress Reduction

Stress arises when one is unable to meet situational demands, posing a challenge or threat to their well-being. According to Gallup’s State of Global Workplace: 2024 Report, 41 % of employees worldwide reported experiencing stress daily.


Based on the data put forward by Gallup in their State of Global Workplace: 2024 Report for % of employees who said 'yes' to experiencing daily stress.

The report highlights: 

  • Females experience higher stress levels which could be due to women having to juggle multiple roles including that of a mother, homemaker and a professional. 
  • Individuals under 35 years of age also experience higher stress levels which could be due to the pressure to establish a stable and successful career. They may struggle to cope with their stressors, unlike older generations who develop coping skills as they grow old. 
  • Managers experience higher levels of stress which could be due to heavy workload, large number of responsibilities, having to making decisions, achieving targets, and increased sense of accountability. 
  • On-site employees experience increased stress which can be attributed to unhealthy work environment, interpersonal dynamics, office politics, constant supervision, and rigid schedules offering less flexibility. Being physically present may also increase the pressure to meet expectations and perform well, as employees are directly observed. 

Practicing mindfulness can be a great technique to reduce stress as it can help one gain a sense of control and successfully cope with their environment. Mindfulness-based intervention reduces occupational stress, increases work engagement and job satisfaction. 

ii) Reduces Anxiety and Depression

Depression and anxiety are common mental health disorders and a leading cause of morbidity. According to the World Health Organization, approximately 280 million people worldwide suffer from depression and 301 million have anxiety, while suicide is one of the leading causes of death globally, especially among younger generations. 

The 2021 Global Burden of Disease Study showed a notable increase in the prevalence of deaths and injuries related to both anxiety and depressive disorders between 2019 and 2021. Anxiety rates jumped from 3.95 % in 2019 to 4.71% in 2021, while depression rates rose from 3.86% in 2019, to 4.36 % in 2021.


Based on data put forward by the Global Burden of Disease study which shows the increase in the prevalence % of death or injury globally, caused by anxiety and depressive disorders among males and females, across all ages.

The sharp increase between 2020 and 2021 could be due to the COVID-19 pandemic. The pandemic resulted in social isolation, job losses, financial instability, economic downturns, health concerns, and the loss of loved ones. Although the pandemic has ended, depression and anxiety rates remain at an all-time high which could be attributed to economic aftershocks, altered social dynamics and the ongoing grief from the loss. Moreover, the post-COVID-19 era has seen a shift toward remote work which disrupted the work-life balance of many, leading to increased levels of depression or anxiety.

Regular practicing of mindfulness exercises can be beneficial for anxiety and depression. It can ease symptoms of anxiety and depression by calming overactive thoughts, improving emotional regulation, and creating a greater sense of balance in daily life.

iii) Anger Management

Anger is an adaptive response to emotional distress but can lead to aggressive or violent behavior if not managed properly. It is an inevitable part of who we are and is essential for our survival, but it can turn destructive if we let it gain control over us. 

This is what mindfulness can help us with - by directing our attention to focusing on the present moment, we can regain control over our impulses. Based on decades of research, Gallup in their State of Global Workplace: 2024 Report, states that 21 % of employees worldwide reported experiencing anger daily. 


Based on the data put forward by Gallup in their State of Global Workplace: 2024 Report for % of employees who said 'yes' to experiencing daily anger.

The report highlights:

  • Females experience increased feelings of anger, possibly be due to the dual burden that most women face, where they have to juggle professional responsibilities with household and caregiving duties. Additionally, women’s greater interpersonal and emotional sensitivity may contribute to this feeling.
  • Individuals under 35 years of age also experience more anger which could be due to a high workload, as most entry-level jobs come with heavy workloads and pressure to meet expectations. Lack of support and mentorship can also lead to young employees feeling frustrated and angry by their roles and responsibilities. 
  • Managers experience higher levels of anger, possibly due to responsibility overload, as they are responsible for both their work and the performance of their team. Moreover, managers face continuous pressure to meet targets and drive company success which can get overwhelming and frustrating at times, leading to anger.  
  • Those working exclusively remotely may experience higher anger due to the social isolation and restricted networking opportunities inherent in remote work. The blurred boundaries between work and personal life can foster feelings of constant readiness and a sense of on-call availability, often leading to overwork, frustration, and increased anger.

Recent years have seen mindfulness gain attention for effectively treating anger. Research shows it is negatively associated with trait aggression, including physical and verbal aggression, anger, and hostility, indicating that mindfulness is linked to lower aggression.

According to Gallup, employees under the age of 35 report higher levels of daily anger. In line with this, a study on individuals aged 18–25 found that mindfulness-based programs help young adults manage anger more effectively, reducing both physical and verbal aggression. 

iv) Improves work engagement

Gallup’s 2024 State of Global Workplace Report reveals that only 23% of employees feel engaged at work, while 62% do not feel engaged, and 15% feel actively disengaged. Contributing factors may include a lack of resources, limited career growth opportunities, inadequate recognition, monotonous tasks, and unclear role definitions. All these can leave employees feeling disconnected from the organization’s goals.


Based on the data put forward by Gallup for employee engagement in their State of Global Workplace: 2024 Report

The report states:

  • Engagement is higher among females than males. Research suggests that women often report higher levels of intrinsic motivation, stronger relational ties at work, and greater responsiveness to recognition - all factors consistently linked to employee engagement.”
  • Individuals under 35 years of age experience higher levels of engagement, likely because their role provides opportunities for growth and learning,  flexibility , and a strong sense of community within the workplace. Qualtrics states that Gen Z workers (up to age 27) “ are willing to work hard and are engaged at work”. 
  • Managers have higher engagement, likely because leadership roles provide a greater sense of responsibility, opportunities for recognition and rewards, and increased control over how they manage their work.
  • Those working remotely also have higher engagement which could be attributed to the flexibility of remote work fostering self-empowerment among employees.

Based on Gallup's 2023 global data on Relationship Between Work Engagement and Overall Life Experiences

While engagement levels differ across groups, the modern workplace continues to be marked by stressors such as workload pressures, role ambiguity, and emotional strain. These factors can easily undermine engagement if not addressed. 

Mindfulness offers a valuable solution as it can enhance employees’ work meaningfulness, emotion regulation, and job competence, which ultimately enhances employees’ work engagement. 

Mindfulness and meditation practices also promote authentic functioning which is the extent to which employees are aware and act in accordance with their true sense of self.


Image by Freepik

By anchoring ourselves to the present moment, we can alleviate stress, anger and worry while cultivating a deeper sense of psychological well-being. The evidence is clear: mindfulness is essential, for both individuals and organizations. Incorporating mindfulness practices into your daily routine can be a transformative experience. Therefore, investing time in this practice can significantly improve your emotional, physical and mental wellness, helping you reclaim focus and unlock your true potential. Begin your mindfulness journey today and discovers its extraordinary benefits!

 


Comments

Post a Comment

Popular Posts

How to Deal with Workplace Conflict Like a Pro

-
Image
Navigating human relationships is a complicated thing, especially during times of distress or heightened emotions. Ego and pride often take the center stage, worsening interpersonal relationships. After all, we often feel that winning an argument can sometimes provide us with a temporary ego boost, even if it comes at the cost of the relationship. Conflict is unavoidable - wherever there are people, there will be disagreements. Workplace conflict, whether stemming from simple misunderstandings or a full-fledged dispute, has the potential to disturb the harmony in any office. However, when managed effectively, conflict can also provide opportunities for growth, creativity, and improved relationships. Image by Freepik Workplace conflicts can arise from several factors, such as conflict of interest, misunderstandings, differences in personality, miscommunication, resource allocation, etc. According to CPP Inc., 85% of both individual contributors and leaders reported experiencing some l...
Read more

The Rarest Personality Types

-
Image
Do you sometimes wonder why your approach towards life is a little different from others? You may have noticed sometimes that your friends thrive in social settings, whereas you feel more energised after a quiet night in. Or perhaps, when everyone seems stuck on the details, you are the one who sees the bigger picture. A lot of it can be traced back to your personality type – and the Myers-Briggs Type Indicator (MBTI) assessment has a great way of explaining it. MBTI is based on theories put forward by Swiss Psychologist,  Carl Jung , and it classifies people into 16 different personality types. Each personality type has a unique combination of traits – while some are quite common, few are extremely rare, with only a small percentage of people worldwide sharing them. In this article, we will be delving into the five rarest personality types, and I’m curious to know if you identify with any of these! Be sure to leave a comment below and share what it's like for you. Image by Freepik...
Read more

Dark Triad at Work

-
Image
In the early 2000s, psychologists Delroy Paulhus and Kevin Williams coined the term ‘Dark Triad’ which refers to three types of personality traits: Machiavellianism, Narcissism, and Psychopathy. The first things that may come to your mind when you think about these personality traits are movie villains or callous CEOs, but you’d be surprised to know that individuals with these traits exist in our everyday work settings, hiding behind affable faces, and sometimes, even the demurest coworker can have an underlying shady side to them which others might be unaware of.  Well, it’s all a part of the intricate tapestry of human behaviour at the end. Understanding of how these Dark Triad personality traits play a role in workplace dynamics can help deal with the challenges posed by these personalities. Recognising these traits can help foster a more positive and healthy work environment, which will provide a place for collaboration and cooperation to thrive. It’s important to remember th...
Read more

Stressed Out or Fired Up? It's All About How You Perceive It

-
Image
Stress is a concept that is firmly established in our daily lives and is often regarded as something harmful. It can be both positive and negative, depending on an individual’s perception of a stressful situation. Therefore, stress can be of two types, namely, eustress and distress, as put forward by Hungarian-Canadian endocrinologist Hans Selye (1974). Image by Freepik With the nature of work changing rapidly in our fast-paced society, we are often unable to meet with the demands of the workplace, leading to stress. Working individuals are bound to experience some level of stress due to increasing demands. According to a survey called “ People at Work 2023: A Global Workforce View , ” 65% of workers globally said that stress adversely affects their work. A report published by Gallup, titled “ State of the Global Workplace 2023 , ” mentions that 44% of employees worldwide experience work-related stress and shows a continuation of the “trend of elevated stress that began almost a deca...
Read more

How can Managers Improve Employee Engagement

-
Image
Picture this: you’re in a meeting, leading it, and with genuine excitement, you announce a new initiative to boost engagement. But as you look around the room, instead of seeing the enthusiastic faces you had hoped for, you see a blend of faint smiles, polite nods and that one team member who looks like they’d rather be somewhere else. Managers often have the best intentions when introducing these initiatives and they aim to create an environment that’s enjoyable and motivating. But often these well-meaning ideas fall fat. Employee engagement goes beyond fun activities or perks – it’s about understanding what truly motivates employees and building a work environment where every individual feels heard, respected and valued. Managers therefore need to use practical strategies to move beyond superficial “employment programs” and transform those into initiatives that foster genuine employee engagement.   Image by Freepik What exactly is employee engagement? Employee engagemen...
Read more

The Chameleon Leader: Adapting Styles for Success

-
Image
Leadership. The word alone can conjure images of corner offices, power suits, and boardrooms. Leaders create a vision of the future and then align people by communicating it, establishing direction, and inspiring them to overcome obstacles. People often look for the “best” leadership style. However, evidence suggests that leadership styles are not one-size-fits-all. Effective leaders are adaptive – they adapt their leadership style to meet the demands of specific situations while ensuring that their subordinates’ needs are not overlooked. Image by Freepik What is Leadership? Leadership isn’t just about having a fancy title or giving orders—true leadership is about inspiring, guiding, and making a real impact. House and Shamir (1993) define leadership as:  "the ability of an individual to motivate others to forego self-interest in the interest of a collective vision, and to the collective by making significant personal self-sacrifices over and above the call of duty, willingly...
Read more

Battling Burnout in the Work-from-Home Era

-
Image
Remote work has become a standard for many in the post-COVID world. Not only does it help us gain flexibility in our daily routine, but it also brings several undeniable perks like getting to avoid stressful commutes, an enhanced work-life balance that comes with getting to spending more time with family, or simply the freedom to work in our pyjamas. However, let’s be real, working from home has its hidden challenges as well. The same space where we relax and unwind ends up as the space where we tackle deadlines, attend meetings, brainstorm and solve problems. Suddenly the dining table serves as an office desk and the evenings that were once for binge-watching your favourite shows get interrupted by work. The line between work and personal life often gets blurred in the work from home model. For many, the workday stretches into the night without a clear end, compounded by the absence of usual office interactions - no casual conversations, coffee breaks, or even a simple "How are...
Read more

Giving Feedback the Right Way: Balancing Empathy and Accountability

-
Image
Feedback is an essential part of employee development and productivity. However, leaders often struggle to strive a balance between accountability and empathy, when giving feedback. Should they be direct and risk coming across as harsh and discouraging? Or should they be kind, which may lead to complacency at the expense of progress? This dilemma often leaves managers frustrated, employees disengaged, and workplace cultures strained. Empathy is as important as accountability when giving feedback. Research suggests that positive feedback delivery that incorporates empathetic concern increases positive affect among employees. The key to maintaining balance in today’s feedback-driven work environment is to integrate both. When employees feel supported and respected while being held to high standards, it fosters motivation and increases employee engagement. Impact of Balancing Accountability and Empathy: Higher Employee Engagement Increased Productivity and Job Satisfaction Higher Ret...
Read more

Identify Your Dominant Need

-
Image
American Psychologist, David McClelland developed the Needs Theory back in 1960. He explained that people feel motivated at work due to the influence of three main needs: Achievement, Power and Affiliation. The theory states that these specific needs are acquired over time and are shaped by the experiences that one has. Each need exists in everyone, regardless of one's organizational level. However, the degree to which it drives us varies, from person to person.  Image by Freepik Knowing your dominant need can help you make smarter career moves - from setting professional goals to fostering a more motivated team. Organizations can also provide a more supportive work environment for employees to thrive. So, let's explore how the theory can help both individuals and organizations thrive. Need for Achievement Need for achievement means that one has the drive to complete tasks and challenges that they set for themself or someone else sets for them.  i) Individual Characteri...
Read more

Work Stress Survival Guide: How to Ride the Rollercoaster Without Screaming

-
Image
If work stress were an Olympic sport, I think almost all of us would be gold medalists by now. Whether it’s the endless emails, the deadlines, the back-to-back meetings that could’ve easily been a quick message on Teams, or the ever-growing list of tasks and responsibilities – stress has a way of making itself at home in our daily lives. You know that feeling when your to-do list looks more like a never-ending scroll from a fantasy story, or you have to figure out how not to lose your cool when Jay from accounting “accidentally” eats your lunch…again. They say “What doesn’t kill you, only makes you stronger” yet I think we all have had that moment when we stare blankly at the screen, wondering if it’s too early to Google “How do I fake my death and start over” or fantasize about running away to a quiet cabin in the woods. Well, if you’ve ever found yourself saying “I can’t anymore” or tried to look calm while internally screaming at the sight of another project being added to your ...
Read more