What is it mindfulness?

The term mindfulness was created by American medical professor Jon Kabat-Zinn in the 70s of the 20th century. While studying at the Massachusetts Institute of Technology, John became interested in Buddhism, which was the impetus for the development of a new method. He decided to develop his own system for developing mindfulness, removing religious components from it, and began to use it in working with patients who often faced stress.

Mindfulness is the practice of paying conscious and non-judgmental attention to the present moment, developing awareness of one's thoughts, feelings and surroundings to promote mental clarity, emotional balance and overall well-being.

Where is this practice used?

It is often used in psychotherapy as a therapeutic method to help people manage stress, reduce symptoms of anxiety and depression, increase self-awareness, and develop healthier coping mechanisms.

Is there evidence of the effectiveness of this practice?

According to experimental studies, mindfulness techniques have been confirmed to have a positive effect on our cognitive processes.

A meta-analytic review of randomized controlled trials assessing the effects of using mindfulness-based interventions on cognitive performance found that ithese interventions consistently resulted in small to moderate improvements. We can see the positive of mindfulness training on executive functions, which control and guide the cognitive processes of working memory, planning, decision making, self-regulation, and many other goal-directed behaviors.

A few exercises you can do at work.

Breathing exercises

If you feel that the flow of tasks is knocking you down, and irritation and panic are becoming more and more pronounced, then remember your breathing. Make a pause and try to focus your attention only on it. Watch for any manifestation - movements of the chest and abdomen, sound. If anxious thoughts appear in your head, notice that they are there and let them go, returning to focus on your breathing.

The observation exercise

Observation is the awareness of the facts of reality through the senses. Training this skill will help you see reality without our assessments, interpretations and speculations.

Sit comfortably and take turns saying: 

• five objects that you see now,
• four sensations in the body that you feel
• three sounds you hear
• two smells you smell
• one taste.

Mindful notepad

Get yourself a notebook in which you can write down your feelings before and after work. If you can figure out why the state has changed, you will find some patterns in your behavior in the office. Such a notebook will allow you to better understand what brings you stress and anxiety, and what brings you peace and satisfaction.

ANASTASIIA SLEPTSOVA

- Co Founder FDT Consulting Association - Human Resource - Psychoterapist

a.sleptsovaku@gmail.com

FDT CONSULTING JOURNAL