Taking care of your mind at work — How to deal with stress, burn-out and cynicism

This article was first published in Businessworld.

When it comes to our health, we are quick to understand physical ailments, but often flounder when it comes to the mind. And yet mental and emotional wellbeing are always in the background of our day, affecting our moods, interactions and even productivity. So, while climbing the stairs or drinking enough water is a positive addition to any day, we must think beyond this idea of health to encompass mental health at work.
Work spaces can often be creative boons – full of inspiration and impetuses that help us learn and grow. But those same places can become dull and even toxic with too much stress or monotony. So how can we inject inspiration into each day, while dealing with work environments that are not in our control? By making small changes to the things that are!
Use these simple techniques to rejuvenate the mind, regardless of the environment you work in.

Keep the mind refreshed
Routine can often make the mind sluggish and dull. While we take breaks and go on holidays to refresh the body and spirit, this isn’t always possible. In such cases, the tyranny of routine can often be broken through mental exercises that trigger new perspective. Trying something new, or doing the same thing differently, is a great way to keep the grey matter working and avoid getting into a slump. Here are some things you can try:
• If you are a right hander, try using the left hand for a bit
• Say the alphabet backwards to improve focus
• If you feel agitated, look outside the window and focus on something new; if there’s no window, try to visualise your breath
• Glance around the room once; then close your eyes and recount the things you saw
• Pay attention to and identify the different sounds in your environment
• Create your own sound, like a rhythmic drumming of the fingers on the desk, and listen to it
• Build a healthy attitude

We often overlook how important it is to have a positive approach to the things we bring into our lives. If you have committed to something, make it count! Monday blues and mid-week rants may be a social norm today, but they only serve to deepen our discontent. On the other hand, adopting a happier and more constructive attitude can help us build a healthier relationship with our work.
• Get to work on a happy and enthusiastic note by taking a moment to bring alive these emotions within you, before entering your work space – the commute is a great time to do this, using music and visualisation
• Avoid comparing your company (or colleagues or boss or work space) with others — complaining can become an addictive habit we often overlook
• Eat a wholesome and relaxed breakfast at home before leaving; this supplies essential glucose for the brain to work optimally
• Teach yourself the skill to see potential in each day, and practice it every single day
• Leave work outside the house — give yourself the luxury to cut off mentally at some point of your day, and stick with it
• Tackle your stress, don’t run away from it

The first step to dealing with stress is to know it exists! Identify it and let yourself feel it. You can do this by simply checking in with your body and mind, to locate any physical, mental or emotional discomfort. Try to understand the cause behind that discomfort — such as a strained back from long hours on the desk; or an anxious mind trying to ward off new threats. It may be hard at times to locate the source of the stress, especially when it comes to our blind spots. In such a case, simply do the things that alleviate the stress.
• When you open your eyes in the morning, give yourself some time to wake up slowly and come into the day — try to bring up feelings of happiness, excitement and positivity; if it seems tough at first, practice will make it easier
• Remove clutter from your physical environment, be it at work or at home
• Keep a “happy trigger” on your desk; a photo, souvenir, piece of art, anything that makes you smile
• Use both sides of your brain to bring in balance — for example, if your work involves a lot of information processing (left brain), take short breaks to stimulate the right brain by listening to music or doodling on a piece of paper or simply walking around and talking to someone new!
• Reduce unnecessary desires — this maybe easier said than done, but if we really hone in on our cravings (especially the unfulfilled ones), we may find many pointless things we are holding on to; let go and start afresh!

By- Saroj Modi, Founder, The Inner Startup