Author: Marek

Co-Founder ManagerUp

Emotions at work: Do you feel angry or happy at work?

Posted on by Marek

We don’t often attribute our success to how we feel. In fact, we very rarely acknowledge our emotions at work at all. But we’re not computers. And whether we like it or not, we experience a range of emotions while working.

Until recently, it was common practice to suppress emotions in the workplace. There seemed to be an unspoken rule that one should check their feelings at the door and carry themselves in a professional manner without the hindrance of unnecessary emotions. It’s not as simple as that though. A recent study found that people experience at least one emotion 90% of the time. That’s a lot of emotions!

With emotions being experienced so frequently throughout the day, it is implausible to act as if they don’t exist.

On the contrary, to be successful in our professional lives we need to acknowledge our emotions and learn to manage them properly. So be happy, sad, frustrated or even angry at work, but learn to do so in a productive way.

Why are emotions at work important?

To disregard the way people feel is a fundamentally flawed concept unless you are working with robots. It is also wrong to assume that all emotions are bad or will adversely affect your working environment.

In fact, people experienced positive emotions 2.5 times more often than negative emotions, with the most frequent emotion being joy. That’s a lot of positive emotions that have the potential to be turned into a positive force.

Developing empathetic workplaces is crucial to organizational success, starting with making room for emotions. Here are five reasons why emotions at work are essential, even if you remain skeptical:

  1. A company’s emotional response to an event is a powerful source of data and intelligence about the system’s performance. Leaders can better shape their responses and actions by asking people how they feel about something and identifying dissonance or disruption in the system.
  2. We must be able to express emotions to succeed in the future. Unlike robots, humans are distinct from machines by their emotions. We can do things that robots cannot – such as make intuitive/non-linear connections and innovate through honoring and leveraging our emotions in the workplace. People must express their emotions in the workplace to remain relevant.
  3. Creativity is driven mainly by emotional expression. The workplace is no different from art, music, or writing…so why shouldn’t it be the same?
  4. Transformative power lies within emotions. Comparing the heart’s feelings with any amount of cognitive data is impossible. Think about a time you remember being satisfied by someone or something in your life. What was your feeling? Was it the facts or data surrounding the situation that you remembered, or simply your feelings about it?

What are emotions, and how can they affect the way you work

Our emotions are reactions to various stimuli, either internal or external. These reactions are subsequently used to guide our thoughts and behaviors.

Emotions play a huge role in our daily lives, including while we work. We make decisions based on how we feel. We choose to do things based on how they might make us feel.

While there is very little research into the number of emotions we can experience in any one day, there is a consensus that our emotions can fall into two categories: positive or negative.

It’s important to heed caution and not automatically associate positive emotions with positive outcomes or negative emotions with adverse effects. It is common for people to experience both positive and negative emotions simultaneously. Although, positive emotions are more prevalent than negative emotions.

Negative and positive emotions

In general, positive emotions are the emotions that make us feel happy, like joy, gratitude, or hope. In contrast, negative emotions are emotions that can make you feel sad, like anger, frustration, or fear. Negative emotions can reduce your confidence, self-esteem, and general life satisfaction. Again, I urge you not to consider emotions as simply black and white. Some emotions could evolve into negative emotions even if they did not start that way.

Factors triggering positive emotions at work

Different factors trigger positive emotions at work. The biggest trigger, however, is the behavior of other people. The positive attitude of others can significantly contribute to your own positive attitude at work.

Positive emotions can boost positive energy, make you more efficient and focused, and improve your physical and mental health.

Factors triggering negative emotions at work

Different kinds of stress or burdens can affect your focus, behavior, and emotions in the workplace. These stresses may be financial stress, health stress, or relationship stress. These can all impact your attitude and thus change the attitude of others towards you.

Negative behavior from your colleagues can stress you out and negatively impact your emotions at work. Negative emotions can affect you mentally, emotionally, and physically.

Examples of how emotions can influence the way you work

Emotions influence your communication

Happiness, gratitude, and other positive emotions can boost cooperation and teamwork. Alternatively, negative emotions can cause conflict and miscommunication.

The workplace is full of emotions, but they can also cause conflict. Emotions can even spark organizational change. Stressed or overworked employees may be more likely to speak up or take action. Knowing how your emotions affect your ability to communicate with others is important.

Emotions influence decision-making

Emotions in the workplace and moods can significantly influence decision-making. Employees who feel good take more risks and are more innovative. People tend to play it safe and follow established procedures when feeling negative.

Managers can create a positive work culture at a workplace with emotional intelligence. Encourage employees to express their feelings and promote emotional awareness to create a positive emotional culture. Managers can use emotional intelligence to identify different emotions at work. When employees are stressed or overwhelmed and support them from making bad decisions.

Workplace emotions: Are they good or bad?

The key to success at work is emotional intelligence. Successful professionals can understand and regulate their emotions, as well as the emotions of others.

However, it has been argued that certain enforced emotions at work may cause harm. Burnout can be caused by emotional labor – the effort required to control emotions to meet job demands.

Because of this, employers need to create an emotionally healthy and supportive environment.

Workplace Emotions vs. Moods: How Can You Tell the Difference?

In the workplace, it’s important to distinguish between emotions and moods, as they can impact productivity and morale.

Moods are more long-term, general states of mind, unlike emotions, which are short-lived, intense feelings triggered by specific events.

A person’s mood can influence their facial expressions and body language. A frown and tense body characterize a bad mood. While a positive mood is associated with smiles and relaxed bodies.

When it comes to emotions, however, they can be triggered by something as minor as a colleague saying something rude. By viewing emotions this way, we can see them as healthy fluctuations that we can train ourselves to manage. The causes of mood, however, can be rooted more deeply.

We should be aware of our own emotions and moods, as well as those of our colleagues. A person experiencing a bad mood may benefit from some space or support.

How to manage your emotions at work

Identify

Feelings can bubble up at any time. Don’t panic. Breathe deeply and acknowledge the emotion for what it is. Be patient, and don’t react right away. Instead, try to put a name to what you’re feeling. Determine when you first noticed the feeling and what triggered it. Be kind to yourself no matter how you feel.

Understand why

After you’ve named your emotions, consider why they happened. Investigate the origins of your emotions. By asking questions like: What made you upset? What made you feel that way? Where do your emotions come from? Are they internal or external?

Consider when you have felt this emotion in the past and how you responded. In what ways did things go well? What didn’t work? What would it be if you could do anything differently in this situation?

Take charge

After you’ve calmed down and reflected, you’re ready to manage the situation. You need to determine how you will respond, if at all. When responding to emotions, there are no hard and fast rules, but here are a few things you should consider:

Are you still concerned about the situation? Have you overreacted? Have you resolved any issues before moving forward? How will you address the problem? Who else might be involved? Are there any lessons you can apply to future situations like this one?

Tips for managing the emotions of others

Learn how you can deal with your employees’ emotions in the workplace and build a stronger culture by following these suggestions:

Leave room for mistakes

It is a simple fact that no one is perfect. Mistakes will inevitably be made, and while they shouldn’t simply be accepted, people shouldn’t necessarily be scolded. Employees may feel humiliated and hostile when they are reprimanded or punished.

A calm correction or apology can go a long way in building trust. Transparency, open communication, and authenticity can reduce negative emotions among your employees. However, if mistakes continue accumulating, you should schedule time for your employees to create a performance improvement plan. Through this plan, both parties will be on the same page and set clear expectations.

Create a trustworthy culture

One way to demonstrate vulnerability is by sharing uncomfortable emotions. We can’t be vulnerable if we don’t trust the people we share our stories with. In your organization, everyone should feel comfortable expressing their emotions.

To encourage employees to share their feelings, you must also be willing to lead by example. Observing a culture of honesty and compassion will enable employees to understand and adapt to others’ emotions.

Emotions have a role to play at work

A healthy workplace should create a safe culture where employees feel safe to share their emotions at work. We are not robots, and with the rate at which we experience emotions throughout the day, it is important to include and acknowledge emotions in the workplace. There is also substantial benefit from harnessing positive emotions and understanding and learning from negative emotions.

Cognitive distortions in the workplace and how to defeat them in 5 simple ways

Posted on by Marek

Have you ever experienced excessive agitation or anxiety before a meeting? Have you created a mental picture of what an office event might look like without knowing how it will play out? These are all examples of cognitive distortions. And they’re caused by our own thought processes and biases – they’re not always based on fact either.

We all experience these thoughts in life, it’s normal. The problem, however, arises when these distortions persistently occur and interfere with our daily functioning. 

Cognitive distortions have the potential to skew our thinking and create unnecessary problems. They might cause you to rush to the worst conclusion in every situation, no matter how plausible the outcome might be. In practice, this could present as assuming a proposal to the CEO will undoubtedly be rejected, regardless of the quality of the proposal or the fact that it will likely be subsequently approved.

Your distortions can cause you to catastrophize the future which causes undue stress and worry.

What are examples of cognitive distortions?

To understand where cognitive distortions come from, we must first understand cognition.

Cognition is the mental process – either conscious or unconscious – that we use to acquire information. Cognition includes perception, recognition, conception, and reasoning. The information obtained through these mental processes is then used to guide our behavior. 

In other words, cognition is the brain’s capacity to observe and react, process, and comprehend, retain and recall information, and decide and respond appropriately. 

The brain, however, is susceptible to developing flawed associations between thoughts, ideas, choices, and outcomes. And when negative biases underline our thought connections, cognitive distortion takes place. 

If you experience these distortions, your inner voice of doubt can be strong and persuasive. It can even make you believe things that are not real. And when regularly reinforced, these cognitive errors can exacerbate depression, heighten anxiety, wreak havoc in relationships, and disrupt your work life. 

Let’s look at the most common workplace cognitive distortions and how to overcome them!

Examples of cognitive distortions in the workplace

Arbitrary evidence: jumping to conclusions without evidence.

We often personalize life events. For example, we might attribute a colleague’s tone or a manager’s behavior as a sign of dislike, even though another explanation may exist.

Similarly, we sometimes catastrophize things. Rushing to the worst conclusion in every situation, no matter how implausible. This cognitive distortion often comes with questions of “what if.” For example, what if my project isn’t approved? What if my boss fires me? And other baseless questions might follow in response. 

These future assumptions lead us to fortune-telling. You make predictions based on little evidence and hold them as gospel truth.

Mental filter: eliminating all positive information in favor of a single negative piece of information.

Cognitive distortions can occur when you focus on the negative and ignore positive signs. For example, you focus on social rejection symptoms and overlook social approval symptoms. This can lead to misinterpreting behavior. For instance, you may perceive a colleague’s yawn during a presentation as disinterest and dismiss their applause afterward. This kind of negative focus can damage your self-esteem and increase self-doubt. 

Dichotomous thinking: splitting efforts into two opposing groups.

For a dichotomous thinker, everything in the workplace is either black or white. An all-or-nothing mindset outlines this condition, as do frequent “should statements.” You may commit to something you must or should do, even if it’s highly unrealistic. For example, you think your work is either perfect or absolutely redundant. There’s no in-between. 

The outcome of holding on to our “should” claims about ourselves or others frequently result in shame when we fall short of them.

Minimizing: reducing the importance of a situation or event.

Victims of this distortion typically downplay an event’s meaning, importance, or probability. This could mean minimizing the impact of a positive event. For example, continuing to think you’re nothing special even after getting a promotion. Or reducing the effects of an adverse event, such as considering serious errors in your work as nothing. This could end in significant losses or wasted opportunities when you refuse to credit yourself.

Tunnel vision: seeing things from a perspective that fits your mindset.

People in this category often accept their emotional reasoning or perceptions as fact. And they do so because it suits their mental state. For example, you may think an overweight colleague at work is lazy. This could result from a biased implicit attitude toward all overweight people. Similarly, you may think people who joke at work are not serious, despite the cognitive advantages of such restorative activities. 

How to overcome cognitive distortions

While recurring patterns of cognitive distortions can be a significant cause of worry, fortunately, there are several ways you can defeat them:

Mindfulness

Mindfulness promotes a sense of awareness and clarity of thought. It can help you recognize your thoughts and feelings in the present moment and observe them without judgment or attachment. You acknowledge that the ideas are useless and let them pass by, keeping in mind that nothing is ever permanent. 

This helps create an impartial perspective, allowing you to see beyond your biases. Additionally, mindfulness encourages acceptance and kindness, reducing the stress and anxiety associated with cognitive distortions. 

Reason with your thoughts

Recognize and challenge your unhealthy thoughts by gathering evidence to support or refute them. Ask yourself, “What concrete evidence do I have that they dislike me?” “Is there proof that they could like me?” 

It may be helpful to consult with others to avoid being locked into one way of thinking when seeking proof. You could also list down alternative possibilities for the scenario. Seeing both sides of the argument will become easier with practice.

Journaling

Get everything out there. A potent and cathartic approach to conveying what you’re going through is via writing. Additionally, it’s a terrific tool for quickly detecting the cognitive distortions you’re using. It can help you decide on the best and most logical course of action.

Over time, you’ll also have a substantial archive of ideas. You can track your development and identify unproductive thinking patterns that may impede your growth.

Grayscale thinking

Try to perceive the middle ground rather than allowing yourself to think in extremes. For example, you may have a challenging coworker you don’t like working with. Instead of thinking I no longer like my work, think I find it challenging to collaborate with XYZ, even though I like my job. 

Nothing is flawless and black-and-white thinking is useless. Learn to recognize your challenges and gain confidence by addressing what you appreciate to enhance your problem-solving skills instead.

Logical approach

The words “should” and “must” can harm how you view yourself and your environment. You can use the logical approach to reinterpret these claims more advantageously and productively. 

For instance, instead of saying, “I should have prepared better,” say, “I wish I had prepared better, but it’s alright that I didn’t. I’ll do better next time.” This way, you can rewire your brain into a positive thinking pattern. 

So, the next time you experience those negative thoughts, defeat them before they defeat you!

Knowledge is the key

There are hundreds of examples of cognitive distortions; some are more relevant in the workplace than others. To ensure you’re working at your best and most productive, it is best to recognize and defeat these distortions. 

Knowledge and awareness are key. Consider how your own distortions might be impacting you. Start by looking into your daily routine with the distortions mentioned above in mind. Once you recognize your distortions, you will be well on your way to overcoming them with some of the tips above.

Mindfulness techniques and how to use them in the workplace

Posted on by Marek

Feeling stressed in the office? Are you searching for a solution to help manage your work-related stress levels? Mindfulness techniques or Mindfulness-Based Interventions (MBIs) might be the answer. 

These stress reduction techniques improve psychological well-being, cognition, physiology, and brain health. And let’s be honest, these benefits can be a blessing in the workplace! 

What are Mindfulness-Based Interventions (MBIs)?

Mindfulness-based interventions (MBIs) are essentially mindfulness-based stress reduction techniques. You can use these practices to both prevent or combat stress. These MBIs can help you cope with the various challenges you face at work and in your personal life. 

Specifically, MBIs can help you manage depression, anxiety, and stress in the workplace while being more effective in your position. 

First and foremost, MBIs teach you to be aware, non-judgmental, and present in the moment. You will learn to be more aware of your thoughts and better equipped to make better decisions. Lastly, you’re taught to avoid multi-tasking, which can exacerbate stress levels. 

Gaining traction over recent decades, these techniques have been found to have promising effects. 

What are the common mindfulness techniques?

There are four common mindfulness techniques that can be helpful in the workplace. Remember, these mindfulness techniques were formed with personality traits in mind. Understandably then, the efficacy of the MBIs will be determined by your own personality traits and processing style. Make sure you choose accordingly.

Focused attention

With this mindfulness technique, you need to reduce distractions and maintain focus. With focused attention, you act with awareness. Awareness teaches you to tend to present activities rather than automatically respond. If you’re diligent, persistent, and able to use self-control, this technique will suit you.

Open monitoring

This technique engages the meta-awareness of upcoming and passing stimuli. Being open to experience is ideal for those with a sense of curiosity and attentiveness to their inner feelings while being fully in the present moment. 

Loving-kindness

When you foster loving and kindness towards yourself and others, everyone can benefit. It starts with cultivating kindness to oneself first, then progressing it outward towards loved ones, someone who you may dislike, and then beyond to all people. This MBI technique is one that people with friendliness and warmth tend to gravitate towards. 

Body scan

Body scan involves observing the physical sensation of your body from top to bottom and shifting the focus from one part to the next. It involves directing and turning attention and awareness around, which avoids unintentionally focusing on other objects. If you have high sensory processing sensitivity, this MBI is not for you. However, this technique can be quite helpful for those that can maintain and disengage to shift focus. 

How these mindfulness techniques can be used in the working environment

Mindfulness techniques can help you be more successful in your job and advance your career. Your team can benefit too. Workers that you manage will feel more productive and effective when you lead by way of this example. 

Tips on MBIs in the workplace

In order to manage stress, you need to think about your own personality traits and apply them to your mindfulness techniques. What works for a focused person may be less beneficial to someone who is more of a feeling person.

With this in mind, here are a few tips on how to include these techniques in your daily routine.

Focused attention: Pay attention

It can be hard to stop and smell the roses in a busy work environment. But challenge yourself to engage every sense in your workplace. The sounds, sights, smells, touches, and, if applicable, tastes. Let each of these things keep you firmly grounded right in the moment to battle stress and make your best decisions. 

Open monitoring: Live in the moment

If you relate to being more curious and open-minded, challenge yourself to live in each moment. Be intentional and bring an accepting yet discerning form of attention to everything you do. Whether it is interacting with fellow coworkers who fill your cup or taking pride in a project you oversee. And while you’re at it, find the joy in the simple pleasures of your day. 

Loving-kindness: Accept yourself as you are 

Start treating yourself the way you would treat someone you care deeply about. By giving yourself this kind of love and kindness, you open your mind to consider all facets of your work and career.

If you have loving-kindness in your heart, when you struggle with others in the workplace, it will be easier to work with them. Which is conducive to a professional and fair working environment.

Body scan: Focus on breathing

When those negative thoughts dare to thwart you from your work, sit down and take a deep breath with your eyes closed. Focus on that breath as you draw it in and release it. Being aware of every part of your body and letting the air you breathe flow in and out. It can help you manage yourself through the stress and be ready to tackle any situation. 

Why use MBIs in the workplace?

One key theme to all four of these mindfulness-based techniques is to focus on the present moment. 

Try thinking of mindfulness as a way of directing your attention. Since everyone thinks differently and has their own personality traits, being mindful can come in many forms. Tuning into it in a way you can relate to is the most important step.

You can use mindfulness techniques to be more clear-thinking and confident while on the job. Focus on the present rather than dwelling on past mistakes or worrying about the future. When you do this, you will be aware of the present moment and be able to respond better and get the job done. 

Why practice mindfulness at work? Simple, reduce your risk of heart and brain disease

Posted on by Marek

Mindfulness is the practice of teaching your mind to be fully conscious. To be aware of your surroundings, yourself and your responses. But today we’re not asking what mindfulness is, but rather why practice mindfulness? And why you should start practicing it at work.

It’s simple really. Mindfulness doesn’t just make you more aware of yourself and your environment, but it also provides various other health benefits too.

Why is mindfulness important for executives? It helps them combat the negative effects of stress and anxiety on the body. Not only is stress taxing, but it also increases inflammation and can lead to chronic diseases of the brain and heart.

Countless people practice mindfulness to relieve stress and anxiety and enhance mental focus. Not to mention, mindfulness can help you cultivate positive habits and emotions, such as a positive frame of mind and perspective, self-consciousness, healthy sleep cycles, and sometimes even enhanced pain thresholds.

All these are incredibly valuable traits for anybody working in a busy modern-day office.

Why practice mindfulness at work

Most of us know firsthand that anxiety and worry can substantially impact the brain and body. Excess stress increases the body’s inflammatory responses and can lead to chronic cardiovascular and brain diseases.

Studies at firms such as Google, Aetna, and Intel have demonstrated that increasing mindfulness in the organization can reduce stress. And beyond that, it can also aid in boosting focus, attentiveness, decision-making skills, and overall health.

The science behind how mindfulness affects the body

Why practice mindfulness at work?

Practicing mindfulness at work can induce a relaxation response that activates the parasympathetic nervous system. It reduces heart and breathing rates, cardiac output, and muscle spasms. Which returns the body to a normal state following a stressful reaction.

Signs and symptoms of chronic stress are linked to an increased likelihood of grave disorders such as high blood pressure, heart abnormalities, trouble sleeping, fibromyalgia, gastrointestinal problems, mental illnesses, reduced reproductive capacity, and insulin resistance.

Studies show that mindfulness acts on different physiological markers related to anxiety and stress by reducing C-reactive polypeptides, interleukin six, and corticosterone.

The brain

Mindfulness meditation can induce neurocognitive changes in the activity and structure of the human brain.

Using Magnetic Resonance Imaging (MRI), researchers and experts have been investigating the physiological impacts of mindfulness and meditation.

They have discovered that the nervous system is capable of modifications throughout the adult years, even into old age. New connections can be formulated, and nerve cells develop whenever anyone discovers a new skill, challenges themselves intellectually, or simply workout.

This emerging view, that the brain is capable of being consistently molded through perspective, has overtaken the long-held belief that the brain’s biological path was essentially one of decline after the initial years of existence. This process has been dubbed neural plasticity.

On top of this, research on the brain indicates that mindfulness training may cause neuroplastic changes in the mind’s structure and operation

Studies using MRI revealed that mindfulness meditation stimulates a system of brain areas, including the insula (linked with kindness, compassion, and personality), the putamen (knowledge), and segments of the anterior cingulate cortex (which manages blood pressure, pulse rate, and other autonomic functions) and the cerebral cortex (the regulator of complex thinking skills such as executing, analyzing and managing social behavior).

The heart

Mindfulness can benefit physical health by lowering heart strain. Increased blood pressure provokes the heart to beat faster and pump more blood. This can lead to poor cardiovascular function as time passes.

Hypertension – or high blood pressure – caused by stress contributes significantly to coronary artery disease, or artery shrinking, which can result in a stroke or a cardiovascular event.

According to one study, different types of mindfulness meditation produced comparable blood pressure modifications. Mindfulness appears to reduce blood pressure in portions by soothing neural pathways that synchronize the cardiovascular system, vasculature tension, and the “fight-or-flight” response, which increases alertness during extreme events.

In a meta-analysis of 12 studies involving nearly 1000 participants, researchers observed mindfulness to reduce blood pressure. This method was more productive in elderly volunteer groups and individuals who were already patients with high blood pressure.

Other benefits of practicing mindfulness for executives

On top of the health benefits for your body, mindfulness also packs quite the punch when it comes to your mental health and well-being.

Mindfulness has been linked to improved cognition. Reducing the instances of forgetfulness, confusion, and mistakes. It may even contribute to enhanced team effectiveness and fewer errors because of this. Intensifying mindfulness in the office can result in increased commitment and involvement.

Not to mention, supporting the mental well-being of your employees can be an effective recruiting tool. Which would you prefer: a corporation that invests in its staff’s well-being or a firm that does not?

Intensifying mindfulness in the office can result in increased commitment and involvement. Which can reduce the costs associated with staff turnover.

Not to mention, supporting the mental well-being of your employees can be an effective recruiting tool. Which would you prefer: a corporation that invests in its staff’s well-being or a firm that does not?

Mindfulness case study

To see this in action, let’s look at a specific case study.

John, a leading software sector executive, had started working for a startup company. The pressure of the job led him to suffer from long-standing worries, irrational work habits, and intense health concerns.

Mindfulness helped change his perspective. It helped him focus on the exciting challenges and opportunities around him rather than the issues and obstacles impeding his achievements.

Through a combination of executive coaching sessions, meditation and yoga practices, his ability to reframe self-perceived issues as possibilities have grown.

Companies that implement mindfulness

Google

Google is, without a doubt, among the most innovative corporations on the planet. They are at the forefront of technological development. From their cutting-edge optimization technique to their sleek hardware implementation.

However, you may not be aware that Google is also at the forefront of an emerging psychological motion known as positive psychology.

Google has invested a lot of time, energy, and funds in positive psychology. They offer courses and training programs to employees to keep them focused and alert.

The results are unquestionable: more conscious employees are more efficient and innovative. It’s reassuring for both the individual and the corporation.

General Mills

General Mills suggests employees practice mindfulness exercises at work as a core component of the organization’s mission to foster a balanced work environment.

The company offers numerous programs to help employees develop mindfulness habits, including an on-site mindfulness room and quarterly lunchtime presentations.

Intel

Intel has adopted a mindfulness program which they hope will establish a more welcoming and productive workplace community. As an added bonus, it is expected to boost productivity, increase efficiency and lower medical costs.

Employees who were part of the mindfulness program reported increased creativity. Many employees even find that it assists them to be more prevalent and concentrated at work, while also being able to cope more effectively with work-related anxiety.

The bottom line

Mindfulness allows employees to reflect and be observant. This encourages mental acuity, adaptability, and self-awareness. Furthermore, mindfulness can help you learn how to cope with stressful situations, reducing the negative effects that stress can have on the body.

In short, if you came into this article asking, “why practice Mindfulness at work?” then we hope you’re coming out satisfied. Why not start practicing mindfulness at work today?

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The best books on spiritual energy for business people

Posted on by Marek

The role of spirituality is growing in importance in the business world, especially in the field of entrepreneurship. It is a driving force that inspires business owners to operate in a way that not only allows them to make a profit but also to better serve their customers. A great way to get started on your path to spiritual growth is to read books on spiritual energy.

Why spirituality? Evidently, it aligns with the fundamentals of business, which is to serve the needs of consumers.

A true spiritual entrepreneur considers others’ welfare and their own while making business decisions. Their motivations transcend their egos or self-interest. That is undoubtedly the beautiful part of it. But it extends much farther than simply putting people first. The central aspect is that your drive comes from a place of kindness and love. There is no consideration of your own gain. And that’s the specialty of it; the belief that any firm that helps and aids others will flourish and reap financial rewards.

“Being an entrepreneur simply means being someone who wants to make a difference to other people’s lives.” Business Magnate, Richard Branson.

Spiritual energy and business

Harnessing spiritual energy can be especially beneficial for business owners. The principles of spirituality guide you to have solid values, a distinct purpose, and incorporate ethics in your dealings.

Reading is an easy way to begin your path to career success through spirituality. It challenges your thoughts, emotions, and soul while assisting you personally. Additionally, it enables you to reach your full potential by connecting you to your inner self. Indeed, there is no career success without personal success.

6 Must-read books on spiritual energy

Are you an entrepreneur with a vision you want to bring to life? Perhaps you find yourself overwhelmed by feelings of depletion, dread, or uncertainty about where the universe is leading you that prevent you from achieving your goals.

I recommend the following excellent books which will not only help you to recharge your spiritual energy but your mental energy too.

1. Endurance: Shackleton’s Incredible Voyage by Alfred Lansing

This thoroughly researched account describes how, when their ship, the Endurance, sank close to the South Pole in 1914, explorer Ernest Shackleton and his crew struggled against nearly impossible odds to reach civilization.

Although this isn’t like your usual business book, it’s a great analogy of the similarities between Shackleton’s path and those of new businesses. It highlights how a strong stance in tense circumstances may make or break one’s success.

2. Do the KIND Thing by Daniel Lubetzky

This excellent book highlights Lubetzky’s fascinating life while teaching valuable business lessons. Lubetzky is the CEO and creator of KIND, a food company that produces wholesome, practical snacks.

It is a great mixture of business with autobiography. It covers creating a flourishing company that is tied to your principles.

Lubetzky’s philosophy underlies all his ventures: little deeds of compassion, no matter how modest, have the power to transform entire societies.

His motivation is captured in the anecdotal story of a Nazi soldier who risked his life to give Lubetzky’s father a bad potato. A potato that he likely needed the most. The soldier helped Lubetzky’s father and mother escape the Holocaust.

The main outtake from the book is that you don’t have to give up your personal beliefs and objectives to achieve career success.

3. The Soul of Leadership: Unlocking Your Potential for Greatness by Deepak Chopra

The Soul of Leadership explores the human soul in great detail. It is intended to help the interested reader navigate the many connections in their life.

Don’t be misled by the title, it is not just for established business leaders. The book goes well beyond the expectations of the existing leaders.

Chopra claims that the synchronicity of the soul is the unacknowledged assistance of true visionary leaders. He suggests you can achieve synchronicity by changing your behavior and adhering to your beliefs as necessary.

Fully take in Deepak Chopra’s soul-nourishing advice to reap the most benefits from the book.

4. The Untethered Soul by Michael A. Singer

Beginners who are interested in awareness and spirituality should read this book. It emphasizes letting go of your limits and considering where they came from in the first place.

This book will teach you many things, including how to let go of unnecessary attachments that you may believe you need in life. It will change your life for the better.

What’s more, it teaches and establishes the importance of meditation. It provides a wide range of techniques to relax your anxious thoughts and give direction to your life. Both are extremely important lessons for a successful entrepreneur.

5. Personal Power Through Awareness by Sanaya Roman

If you want to broaden your perspective on the world and expand your horizons in order to lead a more fulfilling existence, you should read this book.

It will help you achieve the next level of awareness by being aware of your skills, how you can utilize them, and how you use your energy.

Instead of attempting to compel energy via the simple repetition of affirmations, you learn how to interact with and elevate your thoughts and emotions effectively.

This is a valuable lesson in today’s fast-paced business world. It guides you to not make erroneous conclusions or decisions due to all the noise that fills your life.

6. The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz

This book is excellent for altering your perspective on engagement and conversation with people.

The idea is straightforward yet unique, altering the way you perceive things. Entrepreneurs frequently experience stress from being overly preoccupied with others’ opinions.

With the help of this book, you can gain a new perspective on what’s most crucial to concentrate on and what to avoid to keep your motivation high.

Get started with one of these books on spiritual energy today

Read these books, make a commitment to live up to the principles they preach, and reap the benefits of the lessons they teach. Whether you want to be a spiritual leader, or entrepreneur or you’re just interested in getting started on your spiritual energy journey, there’s a book in this list to get you on your way.

A prayer for work problems: Powerful and simple prayers to overcome your work problems

Posted on by Marek

Having problems at work? Looking for a solution to manage the situation? Have you considered using prayer for your work problems?

Problems at work are inevitable. If we’re being honest, we know we are not perfect. Everybody: our bosses, our colleagues, even ourselves are imperfect.

Therefore, we make mistakes, disagreements occur, and words are misunderstood. Our clients impose unreasonable demands on us. You may even have the misfortune of having to deal with toxic colleagues, bosses who micromanage or do not appreciate you or team members who procrastinate.

In this article, I will provide you with a series of prayers for work problems, it’s not just one prayer either. It’s a series of prayers. Each on can help with specific problems. Use one or use a series of them joined together to resolve the different challenges you may face.

Can a prayer for work problems change problems situations at work?

I strongly believe it can!

It’s important to remember with prayer, the results may not be immediately apparent. The outcome you expect, may not be the outcome that you receive. Perhaps the situation you are seeking to resolve remains the same after prayer. Before you give up on prayer, remember there is a plan and your desired outcome may not be the intended path for you.

A change may be in effect even if you don’t notice it. Maybe the situation won’t change significantly, but prayer can change you. It can help you to adapt your reaction to negative occurrences in the workplace. When you make prayer for peace at work a priority, you will see a shift in the way you allow things to affect you. A prayer for work problems will calm you down. It strengthens and guides you.

Remember, prayer isn’t a one-time quick fix.  It is a daily act of intentionally giving yourself and problems to the one who can fix them all.  No matter your belief or background, use these prayers to help you through your work problems. Feel free to change the prayer to fit your religion and beliefs.

Without further ado, let us start with the first prayer for work problems.

A guide to prayer for work

Prayers for overcoming problems at work: including mistakes, difficult situations and other challenges

Prayers that are relevant for:

  • prayer points to overcome challenges
  • prayer when things go wrong
  • prayer for when things are going wrong
  • prayer for facing challenges
  • prayer for a toxic workplace
  • prayer for when you have messed up at work
  • how to pray for a difficult situation

Prayers for dealing with people problems in the workplace: toxic people, enemies, difficult or toxic boss

Prayers that are relevant for:

  • prayer for enemies to leave me alone
  • prayers to remove a toxic person from your life
  • prayer for an unfair boss
  • prayer for dealing with a difficult boss

Prayers to develop the right mindset at work: change a bad attitude, limit procrastination, control anger and improve communication

Prayers that are relevant for:

  • prayer for misunderstanding
  • prayer for bad attitude

Prayer for customer

Prayers that are relevant for:

  • Prayer for dealing professionally with a demanding client
  • Prayer for an impatient customer

Prayer to prevent being fired

 

Prayers for overcoming problems at work: including mistakes, difficult situations and other challenges

Have you recently made a mistake at work, or perhaps you’re just working through a difficult situation, if so take a look at the prayers below. They’re specially designed to help with:

  • overcome challenges,
  • bouncing back after things go wrong,
  • working in a toxic workplace, and
  • overcoming mistakes.

Prayer to overcome a professional challenge

Challenges at work can really slow you down. However, the best part about challenges is that they are valuable learning experiences. “What doesn’t kill you makes you stronger.” To help get you through the difficult time, prayer can be helpful.

“Lord, I do not know why I am constantly facing the same challenges at work. Always delivering projects late, always coming up against the same roadblocks. My boss is querying my work commitment and it is worrisome to realise that my boss feels I am not reliable.

I feel disappointed with myself every day and I get more frustrated every time I miss a goal. It is frustrating to see the wasted time and effort put into projects and not see results. I know I can do better in leading my team and achieving maximum success.

God, help me to see the way to lead my team to success. Help me to see that I possess the ability to set work goals and achieve them.

Help me to move forward no longer making the same mistakes, learning from challenges and obstacles and help me work towards foreseeing future roadblocks.”  

Prayer to bounce back after things go wrong

Knockbacks at work can send you spiralling. You can begin to doubt your own abilities and start to make more mistakes. You can use prayer to keep you on the right track and help you bounce back from difficult situations.

“Lord, I am frustrated, angry and insecure. God, I have tried and tried yet I keep hitting walls. I am angry that my efforts aren’t recognized, and I am not rewarded for them. I feel so insecure because I am not sure if I am in a space where I am appreciated, and my hard work will pay off (anytime soon). I feel so sad and my zeal for work reduces by the day.

God, I know that I have the awesome ability to set out ambitious goals and achieve them. For me, no goal is too big and no challenge too tough to be overcome. However, I realize I may sometimes be too demanding and overwhelming for my colleagues. Maybe sometimes I need to be more emotionally intelligent. I really need to upgrade myself in these two aspects.

Lord, I have a clear plan now. I will ensure to prepare my mind to do and put in whatever it takes to get the desired result. I will ensure also to start out immediately on seeking knowledge without backing out at any point.

Oh God, I am super sure it will be a bumpy ride, but I am convinced that You will accompany me in this journey. Please grant me the right mind, the best professional guide and the strength to run through.”

Prayer to keep calm when working in a toxic workplace

If you find yourself working in a toxic workplace with people that make it difficult to achieve your own goals take a look at the prayer below. It’s specially designed to help you manage yourself through a difficult situation.

Prayer:

“Lord, I am working in a toxic workplace, and it is impacting my professional. I feel dread when I have to go to work because toxic words hit so hard- complaint after complaint, queries, insults and verbal harassment of every form. For many long weeks, I swallowed and kept everything in until my mind threatened to explode, and I needed to seek professional help.

I have never felt so less of myself than I have in the last twenty-six months. Feelings of rejection, weakness, inadequacy, unfulfillment and inferiority tear my mind in shreds every day.

God, I want to work in a workplace where I am respected. I cannot bear resuming work each day to return home traumatized. I know I am good at accommodating the imperfections of other people. One unbeatable strength I possess is the ability to forgive very easily. However, I am weak at always letting the words of other people get to me and cut so deeply. I am not good when confronted by aggressive or unfair behavior. I often lack the courage to face the aggressor, especially if he is higher in the hierarchy than I am.

Lord, with You helping me, I will make a conscious effort to confront my problems. Lord, please help me select the correct words. Very importantly too, I will recite words of affirmation more often to strengthen my self-confidence, so it is never broken irrespective of what people say or do to me.

I am confident that You will help to make the right decision so that I can detoxify my workplace or find another professional opportunity and a respectful boss.”

Personal mistakes that harm your company

When you make a mistake that affects your company, it can leave you feeling bad about yourself. Don’t let your personal failure get you down. You can choose to turn what you consider a failure into a lesson. In times like this prayer for peace at work is what you need to move past your mistakes. Mistakes are something we all make and if you focus on them, they will only lead to more mistakes. Move on from your mistakes with this prayer.

“I have made a mistake that has the potential to impact others in a negative way.  I have not lived up to my role as I should have, and I need your help.  God, show me what to do and how to move forward in fixing what I have done.  Help others to view my mistake as nothing more and remind them of my hard work and dedication to the company.

Lord, allow this to be an opportunity for learning and growth and not one of embarrassment and shame.  Help me to spot the places that need improvement and the best way to make those changes.  Help me to be more aware of what I am doing and to take notice of when I could do something better.  Help me use the criticism I receive for my betterment and allow me to use it as a push towards better performance.

Help me to move forward no longer making the same mistake and working to prevent future mistakes.”  

Prayers for dealing with people problems in the workplace: toxic people, enemies, difficult or toxic boss

If you find yourself working in a difficult workplace with people that make it difficult to achieve your own goals take a look at the prayers below. They’re specially designed to help with:

  • toxic people,
  • enemies in the workplace and
  • unfair bosses.

Prayer to be appreciated by your boss

I know when you’re a hard worker, sometimes your efforts can go unnoticed. You may come in early or do more work than required. It doesn’t feel good to feel unappreciated. Say this prayer for peace at work when you’re feeling that way.

“Lord, I feel unappreciated.  I work hard and go over and beyond, and my boss doesn’t even seem to notice. 

Help me to remain confident in my hard work and ability, regardless of the validation that I may or may not receive from others. Help me to trust that if I continue to work hard that I will be recognized for the work that I have done. Let the opinion of others not be the source of my success, but instead trust that you see all I do and will cause me to succeed.”

Prayer for my boss to stop focusing on my weaknesses

 There are things that you are great at, and just like everyone else, there are places where you need to improve.  Most people are already aware of what their weaknesses are, but it makes it harder to change when that becomes the focus of your boss.  If your boss is focusing on your weaknesses instead of your strengths, say this prayer for peace at work.

“Lord, help my boss to shift his focus from my weaknesses to my strengths.  Help him to see the qualities I possess that are beneficial to this company.  Help me to work on my weaknesses in a way that my boss is able to see my progress and be confident in my ability.

Show me areas where I can use my strengths more and ways that I can become better in my areas of weakness.  May I be confident in you, knowing that I can do anything as long as you are here helping me.”

Prayer for my boss to stop micromanaging

There isn’t anything worse than your boss constantly looking over your shoulder when you are working. It can make you feel as if you are being treated like a schoolchild. If something goes wrong, your boss takes over the lead, not allowing you to do your own job. It causes frustration. Prayer for work problems is just what you need. Say this prayer to help your boss to trust your work.

“Lord, help my boss and me to establish a working relationship of trust.   Help him/her to see that I am responsible and able to handle tasks and complete assignments on my own. 

Give them confidence in my ability to do my job and follow directions. Show me ways that I can help to establish trust and confidence with my boss. Reveal to me how I can give assurance that I can do my job. 

Help my boss to deal with any pressure or insecurity that he/she may be receiving from his/her own boss that is causing the micromanagement of others.” 

Prayer for overcoming conflicts with toxic coworkers

Everyone has toxic colleagues who cause unnecessary drama on the job. You need prayer for peace at work when dealing with them. Don’t let their toxic ways impact your day; instead, say this prayer.

“Lord, there is a toxic coworker at my workplace who is sowing discord and strife amongst other workers.  Their actions are harmful and are affecting the team negatively. 

Open the eyes of this individual so that they may see the harm in their own ways. I ask that forgiveness may be in the hearts of those who were hurt by this person’s actions.

If need be, help us to address this issue with professionalism to find peace at work.  I ask that unity may be among us once again and that we begin to treat each other respectfully.”

Prayer for overcoming tensions with a competitive coworker

Competition at work is great if you’re a competitive person but can be annoying if you’re not. If you have a competitive coworker who is always trying to compete, say this prayer to end the competition.

“(Lord) Everything at work is a competition with one of my coworkers.  Although I can sometimes be competitive, the need to be competitive daily is draining. 

Help my coworker to see that although a competitive nature is healthy in the workplace, we are also a team that must work in harmony without the constant need for competition. Help them to channel their competitive energy in a positive way that does not affect others negatively. 

Help me to be patient, understanding that not everyone is like me. Help me to embrace their individuality and not let their competitive nature upset me. Show me a kind and professional way to express my disinterest in their constant competition.”

Prayer to cope properly with a lazy coworker

Some colleagues don’t sweat as much as you do. They come late and leave early. They surf the web for hours and take long lunch breaks. They always have a good excuse for why they didn’t deliver. Instead of getting frustrated when they try to pass their work off to others, say this prayer, and avoid problems at work.

“(Lord) I work with people who often put their work off on other people, and it is starting to frustrate me.  I am not sure if it is something they do intentionally or if they are not aware of it. 

Help them to see their gifts and talents and the desire to use them to fulfill the duties of their work.  Give them confidence in their own ability to complete their work and take pride in hard work rather than laziness. 

Give me the boldness to say no.  To no longer take on work that is not my responsibility and to explain why I refuse to do so, in a way that they understand without causing division.”

Prayers to develop the right mindset at work: change a bad attitude, limit procrastination, control anger and improve communication

If you’re looking to develop a better mindset in the workplace, take a look at the prayers below. They’re specially designed to help with:

  • workplace misunderstandings,
  • changing a bad attitude and
  • minimising procrastination.

Prayer to cope with workplace misunderstandings

Miscommunication is commonplace in the work environment. There is always a chance that there is misinterpretation with phone calls, conversations and emails. If you find yourself often being misunderstood, the prayer below will help.

“Lord, very often my words are misunderstood by my boss and my colleagues. From time to time, I battle with explaining to my colleagues what my words actually mean and my most used statement has become, “no, I really don’t mean that”.

These frequent misinterpretations of my words make me silence myself in meetings as I don’t want uncomfortable misinterpretations. This often frustrates me. I am also saddened when I am accused of saying things I didn’t mean.

I desire to talk very freely when I am with people and not fear my words will be misunderstood or misconstrued.

God, please help me find a speaking coach or a mindfulness coach or both. I need someone who can advise me on how to keep calm in stressful situations and choose adequate expressions. I will learn to think before speaking and ensure I can say what I mean. I will endeavour to politely explain what I mean if I am misunderstood. I trust in You my Lord that you will accompany me in this journey.”

Prayer to change a bad attitude

If you find yourself struggling with a bad attitude at work or suffering negative unproductive thoughts this prayer is for you.

“Lord, I love my job so much, but I have been having a hard time maintaining a positive attitude lately. The last weeks have been terrible for me, and I wish I didn’t have to work on this project.

These negative feelings leave me feeling drained and tired. Sleep has been far from me for many nights now as daily anxiety and mental stress take their toll on me. My brain, mind and body now suffer serious fatigue and I can feel it in other aspects of my life.

Oh, my Lord, please, teach me to handle my feelings and emotions in a productive way and allow myself to be free of any bad attitude.

God, I know You can help me overcome this and it is the reason I have brought it really. I will do my best but without your help, I cannot be successful. You are the Creator, please create whatever is lacking in me that would help me pass this phase. I trust in You.”

Prayer to eliminate the procrastination from your team

Procrastination always seems to creep in when you really need to get something done. It can be even more difficult when you are counting on others to deliver on time.  Don’t get upset with your colleagues, say this prayer instead, and find peace at work.

“Lord, I understand that everyone operates differently and at a different pace, but I ask that you help us to work in unity.  I believe that I can make clear, concise decisions, and I ask that you help others involved to recognize that.

Help me to explain my thoughts on the decision and how to do it professionally. Help us not to be overly cautious, but to be confident in our information and the decision we believe to be the right one. 

God, I ask that you take the lead and guide us to a well-informed and timely decision.”

Prayer for customer problems

If you’re facing problems managing your customers, take a look at the prayers below. They’re specially designed to help with:

  • dealing professionally with a demanding client, and
  • dealing with an impatient customer.

Prayer for dealing professionally with a demanding client

Demanding clients can be stressful and can cause you even to dread working with them. It is hard to provide good service to a demanding client. Say this prayer to help you next time you have to deal with a demanding client.

“Lord, help me to see the cause of difficulty with our client. Give me wisdom on how I can better resolve any issues that may be causing unhappiness on their end. Help us to reach a common understanding so there is no letdown from unrealistic expectations. 

Help me convey what we offer and how we offer it clearly to avoid unreasonable demands. Give me the grace, patience, and strength to communicate with those who have difficult personalities. 

Help my reactions to be professional and not emotional.  May I think first and have self-control when doing business with those who do not treat me or speak to me as they should.”

Prayer for an impatient customer

You have probably worked long enough to know that the customer isn’t always right, but you still have to treat them as if they are. That can be hard to do when you are dealing with an impatient customer. Say this prayer for peace at work to help you deal with even the hardest customers.

“I deal with several customers a day, and I understand that they will not all be in a good mood.

God help me to communicate with impatient customers with empathy and satisfaction. Help me to clearly understand what they need and address their concerns in a way that gives them ease.  Help me to have patience in the midst of their impatience.

Help me to control my tone, emotions, and facial expressions when communicating with them. Show me what I can say or do to help calm the customer down and understand that I am here to help.”

Prayer to prevent being fired

If you find yourself focused on the idea that you are going to lose your job, take a look at the prayer below. Even if you’re not, the prayer will help to put your mind at ease.

“I have made a mistake at work that has the potential to impact me in a negative way. I worry that I might lose my job. I feel I have not delivered in my role as I should have, and I need your help. God, show me what to do and how to move forward and undo any damage I have done. Help others to view my mistake as a one-off and remind them of my hard work and dedication to the company.

Lord, allow this to be an opportunity for learning and growth and not one of embarrassment and shame.  Help me to spot the places that need improvement and the best way to make those changes. Help me to be more aware of what I am doing and to take notice of when I could do something better. Help me use the criticism I receive for my betterment and allow me to use it as a push towards better performance.

Help me to move forward no longer making the same mistake and working to prevent future mistakes.”  

Conclusion

I hope that you have found all the prayers for work problems useful and inspirational.

If you are having problems in your workplace, we want to hear how these prayers have helped you to get through them. 

We encourage you to share your experience of prayer for work problems with us so that we can rejoice in the positive impact it has made in your life.

Mindfulness Meditation – How to Be a Better Leader by Building Emotional Intelligence?

Posted on by Marek

Do you find yourself having trouble focusing on the present moment? Do you find that your mind centers on past events or ideas for the future? Or perhaps you focus on random ideas, tales, or narratives that are not relevant to the current situation. It’s common to find yourself struggling with a full mind. As busy executives, the key is in how you handle this scenario. Mindfulness meditation is a proven technique that can help you change your full state of mind into one of mindfulness.

The good news is you can change your state of mind into a mindful one by taking the time and space to breathe, disconnect from your worries, and simply focus on the present.

Today, many influential leaders meditate to reap its various benefits. When you are mindful, you are conscious of your surroundings and how you influence others. You can be present in each moment as an observer and a participant while also understanding how your choices will affect others.

One key takeaway from practicing mindfulness meditation is better emotional intelligence and regulation skills. You will also be less inclined to respond rashly in the face of upsetting or emotionally intense circumstances leading to more rational decision-making and composure.

What is mindfulness meditation?

The practice of mindfulness can help to gradually rewire your mind which will enable you to be more present-focused. Being focused on the present moment helps to prevent you from reacting inappropriately or feeling overburdened in stressful circumstances.

Mindfulness meditation, which combines mindfulness with meditation, is a practice that entails being totally present in the here and now, in order to accept, understand, and appreciate your inner thoughts, feelings, and sensations without condemnation. The combination teaches you how to quiet your body and mind down, release any negativity, and fight brain fog.

In contrast to many other forms of meditation, mindfulness meditation does not require you to sit down and make time to practice it. You can include it in your daily activities like jogging, eating, or cooking. For instance, if you eat your food mindfully, you are concentrating all your attention on the sensations you feel during it. Moreover, you focus on the thoughts that enter your mind, as they are, without judging, controlling, or connecting with them.

How mindfulness meditation affects the mind and leadership mindset

Work can be demanding in today’s fast-paced and chaotic corporate world. You may have various business, personal, or spiritual goals to meet; insufficient time to complete work; and difficult individuals to interact with. As a result, your performance, relationships, and well-being may suffer. Hence, leaders must take care of themselves and learn how to concentrate on the right things.

Including mindful meditation in your lifestyle will help you feel less stressed, make better decisions, be more creative, and be emotionally prepared to cope with change. Not to mention, it can also physically alter the structure of your brain, improving the four competencies of emotional intelligence and making your brain stronger.

It teaches you to be mindful of the current moment while acknowledging and controlling your feelings and emotions, especially amid highly stressful events. As a result, you become better at displaying effective leadership by cultivating compassion for others, being more accepting of them, and fostering harmonious work situations.

Powerful Examples of Leadership Transformation in Executives

The outcomes of mindfulness meditation can vary from person to person. Therefore, it’s crucial to understand that mindfulness meditation is not a one-size-fits-all solution, but rather a tool that can be used in different ways based on individual needs and circumstances.

Please have a look at these 5 examples:

1) Decision-Making Skills: A CEO of a startup company begins practicing mindfulness meditation daily. After several weeks, he notices a significant improvement in his decision-making skills. He attributes this to a clearer mind and an enhanced ability to focus, which allow him to analyze situations more effectively and make informed decisions quickly.

2) Emotional Intelligence: A team manager with a history of struggling with employee relationships incorporates mindfulness meditation into her routine. Over time, she notices an increase in her emotional intelligence, leading to better understanding and management of her team’s feelings and emotions. This results in improved team collaboration and morale.

3) Conflict Resolution: A department head in a large corporation starts to practice mindfulness meditation regularly. Over a period of several months, he finds he’s become more adept at conflict resolution. He attributes this to the improved ability to remain calm and composed, and to approach conflicts with a balanced and open mind.

4) Increased Empathy: A school principal, feeling overwhelmed with her responsibilities, begins mindfulness meditation. She experiences an increase in empathy over time, which improves her relationships with both students and staff. She becomes more effective in her role as she is able to understand and respond to the needs of her community better.

5) Resilience and Stress Management: A project manager, constantly facing high-pressure deadlines and stressed teams, starts practicing mindfulness meditation. She notices that not only has her own stress level decreased, but she also bounces back from setbacks more effectively. Her resilience inspires her team and creates a more positive work environment.

Mindfulness meditation at and outside of work

You may have procrastinated meditating due to a shortage of time or a lack of a peaceful atmosphere at work. However, you can easily achieve mindfulness meditation by following these simple steps.

5 minutes a morning

Does your mind start racing with thoughts regarding the worries of the upcoming day as soon as you wake up? Don’t rush yourself to begin the day; it will not help. Instead, take some time to yourself in bed and perform this technique to meditate mindfully:

Close your eyes, inhale deeply, and unwind. Feel your stomach growing and shrinking as well as your chest rising and falling. Be aware of the warmth leaving as the coolness enters with each breath. Follow the breath’s natural flow rather than try to regulate it. Shrug away everything that distracts you, but don’t be judgmental about it. Counting your breath can help you stay focused.

Switch yourself off

You might spend hours at work, but your productivity levels remain low throughout the day. Every time you sit down to work on an important task, your brain wanders off to think about the argument your employees just had. It’s impossible to give your best when you’re not focused.

When you experience that, switch yourself off for as short or long as possible.

Sit down and take a deep breath. Begin by focusing on your breathing pattern. Every time your mind gets distracted, bring it back to yourself. Enjoy this experience; don’t just do it for the sake of it. Consider this your “me time” during work. Don’t let anybody, not even yourself, snatch it away from you.

Practicing mindfulness at work will help you put your worries aside by calming down the fight-or-flight response and activating your brain’s executive function, which assists in rebalancing your nervous system and enables you to think through decisions rather than simply reacting to circumstances.

Think before you act

Another way to live in the moment is to break the patterns your brain is already wired to follow. For example, every time your phone rings, you quickly grab it to go through your newest notifications. That’s your brain’s immediate response to the situation.

At work or elsewhere, the next time your phone rings, stop yourself from unconsciously reaching out for it. Take a minute to bring your attention back to what you were doing before you heard the buzz. This will not only make you more mindful of your reactions, but it will also teach your brain to prioritize the task in the present without letting external distractions break your flow.

Practice acceptance

When facing a situation that has already happened, instead of acting aggressively, pause and try to accept it instead. Mindfulness meditation can help you recollect your thoughts before you lash out at an employee or feel frustrated with yourself. Rather, accepting the moment as it is can help you process your emotions better and analyze your mistakes well to avoid them in the future.

Final thoughts on mindfulness meditation in the workplace

Start adding one – or all – of these simple techniques into your daily work routine. With these simple mindfulness meditation practices, you’ll be well on your way to becoming a more mindful leader. You’ll be able to manage your own emotional responses and guide your employees in a more calm and measured manner too.

References:

  1. Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: mindfulness and its role in psychological well-being. Journal of personality and social psychology, 84(4), 822.
  2. Roeser, R. W., Schonert-Reichl, K. A., Jha, A., Cullen, M., Wallace, L., Wilensky, R., … & Harrison, J. (2013). Mindfulness training and reductions in teacher stress and burnout: Results from two randomized, waitlist-control field trials. Journal of educational psychology, 105(3), 787.
  3. Reb, J., Narayanan, J., & Ho, Z. W. (2015). Mindfulness at work: Antecedents and consequences of employee awareness and absent-mindedness. Mindfulness, 6(1), 111-122.
  4. Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of psychosomatic research, 78(6), 519-528.
  5. Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation.Nature Reviews Neuroscience, 16(4), 213-225.
  6. Kabat-Zinn, J. (2003). Mindfulness‐Based Interventions in Context: Past, Present, and Future. Clinical psychology: Science and practice, 10(2), 144-156.

Benefits of mindfulness: see the genuine science-backed results

Posted on by Marek

Perhaps it’s time to pay your mind a little attention in the way of mindfulness. In recent years, mindfulness meditation has become a hot topic, especially in the corporate world. There’s a good reason for it too. Research proves again and again that the benefits of mindfulness are undeniable. Especially when it comes to your career and stress reduction in the workplace.

Mindfulness is instrumental in the treatment of anxiety, depression, pain, and stress while also having the ability to improve cognitive ability. And whilst improved cognition is obviously beneficial for executives, the real value is in being able to manage yourself through the stress and anxiety of your hectic business life.

Benefits of midfulness

What science says about the benefits of mindfulness

Several studies have found that mindfulness affects many aspects of our psychological well-being—improved mood, increased positive feelings, and decreased anxiety. JAMA Internal Medicine analyzed 47 randomized clinical trials featuring active controls and found that mindfulness helps with anxiety, depression, pain, and stress.

While science is fluid and ever-changing, these findings indicate that with mindfulness, you can take charge of your own career destiny.  

Mindfulness reduces anxiety

A major study by Massachusetts General Hospital observed 93 people with generalized anxiety disorder. Participants in the group that practiced mindfulness-based reduction had a significant reduction in anxiety when compared to the control group.

It may prevent and treat depression

In the working world, it’s easy to get stuck in a rut. Feeling as if you have nothing to look forward to can send you on a downward spiral into depression. By utilizing mindfulness practices, you can climb out of that pit of negativity. Mindfulness-based cognitive therapy (MBCT) helps to prevent the recurrence of depression as effectively as medications but in a natural way.

Meditation of mindfulness improves cognition

For corporate executives, time is already spread too thin. However, you don’t need to spend tons of time doing mindfulness training to get positive results, especially with improving cognitive ability. A recent study found participants in mindfulness meditation training not only had an improved mood but also had reduced anxiety and fatigue while showing an increase in mindfulness when compared to the control group.

It helps reduce distractions

The world is always spinning around us, and for executives, it seems to be churning ever faster with every turn. Thus, it can be difficult to focus when your mind is being pulled in many different directions all at once. A Harvard study reported that after participants underwent an eight-week mindfulness training program, they were able to make faster and more attention-based decisions than the participants in the control group.

Alleviate anxiety in the workplace

Even when you bring your whole self to work each day, anxiety has a way of popping up. Those looming deadlines, big client meetings, trying to keep to a budget, and managing a team all weigh heavily on your mind. It’s natural for anxiety to crop up here and there, but letting it overwhelm you can affect your performance.

By engaging in mindfulness, you can recenter yourself and your energy levels. It will improve the way you work as well as your personal life. Even if you have minimal time to spare, by investing in yourself through mindfulness at work, you can achieve greater things and feel more like yourself again.

Why is mindfulness instrumental in business leadership?

Mindfulness is all about being fully aware and engaged in the present moment. It’s a skill you’ll want to cultivate in the corporate world because you can take that moment to breathe and shine in your leadership.

It is, in essence, a tool for becoming a more calm and clear role model and leader. Meditation helps you to train your attention, and in doing so, it allows you to become a better listener, solve problems with creativity, and bring a positive influence to your corporate culture.

In choosing mindfulness, you become that calm within the storm. Remember, there are always bumps in the road ahead in business. How you solve those problems and navigate these roads is what matters, and with mindfulness, you can train your brain to think rationally about these things.

Mindfulness exercises

Final thoughts on the benefits of mindfulness in the office

Mindfulness is a fantastic tool for managing anxiety and stress in the workplace. It can also help you think more clearly, allowing you to make better decisions that can improve your standing in the office.

Just like other good habits such as eating healthy and exercising, mindfulness takes practice. Each day, commit to just a few short minutes. Gradually, you can extend the time you take to practice. And remember, there is no one way to be mindful. Some people like to lie down while others prefer sitting. Some like to be mindful with music while others prefer silence. Doing what works for you is the way to realise the benefits of mindfulness in your workplace, and in your life.

Healthy eating at work: a simple how-to. Plus, bonus expert advice for meetings.

Posted on by Marek

Meetings are a necessary part of running a business. In fact, some people can spend as much as 5.5 hours a week in meetings. And business executives like you may spend a lot more time in a chair hearing reports, planning strategies, and chewing on tasteless, mass-produced food. But how can you start practicing healthy eating at work, even with these time constraints?

Beat the post-lunch slow-down by making crucial food choices.

Did you know that the food served in business meetings can change the tone and productivity of the meeting? And it’s not always for the better!

How many of those powdered sugar-covered doughnuts have you eaten or stared at? Sit there long enough, and you know you will eat them.

How many times have you left a meeting feeling like you’ve been hit by a lunch truck? This kind of food drags you down and keeps you from being productive for quite a while afterward.

Your time is important. You need to make the most of it. When meeting food drags you down, you are not getting the most bang for your buck from meetings.

healthy eating at work

Eat Better. Work Smarter

Some meetings do require food. Early morning, lunchtime, and evening meetings need something to draw people to the meeting and keep them there.

But make sure you do so with the right food choices; after all, better food means more productive meetings. It also means better health for you, which means you are much more effective at your job.

Obviously, you don’t want food that will slow everybody down. So, don’t choose foods that signal the body to slow down and focus on digestion.

According to Huffington Post, junk food that contains a lot of gluten and sugar is to blame. And doughnuts are packed with both! If you look at the science behind this, you’ll see the parasympathetic nervous system reacts to a load of sugar and gluten like Wall Street reacts to The Fed raising interest rates. Everything slows down.

How to practice healthy eating at work (Even with busy meetings)

Eat before you go to meetings

You’ve got two choices when it comes to meetings and food: Eat before or eat during.

I suggest you don’t go to your meeting hungry. If you show up hungry, you’ll be tempted to eat. The best thing you can do to avoid eating in meetings is to eat before the meeting.

Take your own food

If someone questions this, explain it’s part of a nutrition program and that you are trying to improve your health and get more done in the office.

Organize short meetings

Short means things get done quickly. You do not waste time and you can get back to business.

If a meeting is less than 30 minutes, people don’t need to waste time grazing at a table of food. They spend time looking for plates and napkins. Then they have to hunt for a trash can when they’ve finished. It’s a waste of time.

Regardless of when the meeting is scheduled, make sure you only drink water.

Cut the sugar

Avoid fruit juice or carbonated sodas. Sugar is not good for you and fruit drinks are packed with sugar. And carbonation, especially in a short meeting, can lead to feeling bloated because of the CO2 build-up in your stomach. In a short meeting, most people will try to drink the whole drink because they don’t want to waste it.

Don’t drink calories

Do provide some water, especially for people who are speaking. They may need something to lubricate their vocal cords. For everyone else, stick to water and coffee with non-sugar sweeteners, says the Center for Total Health. If it is an early morning meeting, coffee is pretty much a requirement.

If you can handle it, drink it black. Dumping in sugar engages the parasympathetic nervous system. Energy is diverted from the brain to the digestive system. Anyone who really needs coffee will drink it black or with artificial sweeteners.

Sometimes, green tea is a good choice too, but that’s harder to come by than coffee.

Politely decline

If you are in a meeting with a food table, coffee, and sugary beverages, politely decline. In some cultures, especially the Southern United States, it’s considered rude to turn down food. Be polite but still, say no. Come up with a reason to avoid the food while not insulting the host.

Other tips:

Put the food to the side. If the food is in the middle of the meeting table, people will be reaching across. It’s a distraction. If put to the side, people will be reluctant to get up from the meeting table.

Final thoughts on healthy eating at work

It’s easy to start healthy eating at work today! While these tips are predominately related to business meetings the practices go beyond the boardroom. You can apply these lessons to all your office meals – both in and out of meetings.

Get more healthy ideas on our top diet books selected with executives in mind.  Start building healthy eating habits in your executive life.

healthy diet books

GET MORE SIMPLE DIET IDEAS NOW!

What other strategies would you add to this list? Please, share your ideas with us in the comments!

Proven Foods That Improve Memory And Concentration. An executive’s guide to better lunches

Posted on by Marek

Did you know there are foods that can improve memory and concentration?

So, if you’ve ever found yourself wiped out because you just cannot concentrate after lunch? Maybe it’s time to take a look at what you’re eating.

If you find yourself:

  • continuously switching between several half-finished projects
  • jumping from one task to another
  • having trouble focusing.

The culprit is most likely something you ate. If you want to improve your focus and concentration it could be as simple as making some better food choices when you head out for your lunch break.

foods that improve memory
 
 
 
 

Top foods that improve memory and concentration

As a busy executive, you should be aware of these key foods that improve memory and concentration.

water with a slice of lemon or with some lemon juice will give you a brain boost
leafy green lunch
foods that improve memory

Avocado

avocado one of the best foods for the brain

 

Dr. Axe, certified doctor of natural medicine and clinical nutritionist, ranks avocado as No. 1 on his list of the 15 Best Foods for the Brain. Often, the avocado gets a bad rap for being high in fat, but it is monounsaturated fat, that’s the good kind. It helps keep your sugar levels steady, which is a critical part of maintaining your mental edge throughout the day.

Lemon

 

Drink water with lemon. Mix the lemon juice with water to make it more palatable. A tablespoon or two in an eight-ounce glass of water is quite effective.

Drink this a few times a day and you should soon see a marked difference in a lot of areas.

A glass of water with a slice of lemon or with some lemon juice will give you a brain boost.

Sugary drinks spike your glucose levels with a burst of energy, only to crash later when you burn it up. While lemon does have fructose (fruit sugar), the amount is so low it has a negligible effect.

Lemon also contains potassium which is critical for energy levels. People who take diuretics often have to monitor their potassium levels to make sure it does not drop too low.

Salmon

salmon lunch

 

The old saying, “fish is brain food” has a basis in reality.

About two-thirds of your brain is a “fatty acid” called docosahexaenoic acid (DHA). The problem is the human body can’t make DHA this essential fatty acid. We have to get from the food we eat. And as it turns out, salmon is loaded with DHA.

But why do we need DHA? ScienceLine calls DHA “neuronal insulation.” You can think of DHA like the insulation on the electrical and power cords that run things in your office.

The insulation makes sure the copper lines stay intact and keeps them from shorting out. DHA does the exact same thing for the neurons of your brain. Better insulation means better functioning lines. Better neuronal insulation, better functioning brain!

Do you want to learn easy office recipes and work healthier? Do you search for recipes based on their effects rather than their ingredients? Our selected Books are aimed at keeping you healthy so you stay at your maximum performance levels. Have a look at our cookbooks for executives who care about eating healthy to be more productive at work.

Leafy greens

 

Kale is often considered the new superfood, but it has close cousins that are just as effective at boosting brain power and keeping you running strong throughout the day.

Spinach, collards and mustard greens (which are not the same thing as the mustard you put on your burger) deliver a vitamin K boost to your brain.

Science Daily took a look at the science behind vitamin K and delivered this cerebral punch, “People who ate one to two servings per day (of these greens) had the cognitive ability of a person 11 years younger than those who consumed none.”

What would you give to have a brain 11 years younger?

Green tea

 

Like tea? Need a caffeine boost? Green tea is what you need to be drinking. Green tea is not “fermented” like black tea and so keeps more of the stuff that gives you a brain boost.

Mercola reported on a small study that showed “… those who received a beverage containing 27.5 grams of green tea extract showed increased connectivity between the parietal and frontal cortex of the brain compared to those who drank a non-green tea beverage.”

We say just add some lemon to that tea!

Chewing gum

foods that improve memory

 

You read that correctly. Recent research is showing chewing gum provides a brain boost. The Daily Mail in Great Britain hits these three high points:

  • Gum chewers have a faster reaction time.
  • Chewing gum pumps more blood to the brain.
  • Champion chewer in Great Britain, Sir Alex Ferguson, will be very happy with the news.

While No. 3 won’t help you keep your mental edge keen, the first two points certainly will.

7. Dark Chocolate

foods that improve memory

 

We’ve saved the best for last! Dark chocolate is in the University of Michigan’s “healing foods pyramid.”

More importantly, it increases blood flow to the brain and other parts of the body, says Be Brain Fit.

When it comes to chocolate, dark chocolate is the best kind because it does not have added milk and sugars, both of which can slow your brain down.

8. Extra Tip: Avoid Problem Foods

foods that improve memory

 

Avoid problem foods during the workday. High-carbohydrate, high-bad-fat and high-sugar stuff like doughnuts, cake and pie and other foods that are similarly packed are to blame for slowing you down. And at lunch, pass on dessert.

In addition to having little nutritional value, the high levels of the good-tasting stuff actually tell your body to slow down. The parasympathetic nervous system in your small intestine senses that stuff and tells your body it’s time to digest the meal, says a report at The Huffington Post.

That’s also why you shouldn’t serve junk food at meetings. People will eat and when the overload hits their stomachs, they slow down. In fact, food at business meetings may actually make you less productive.

LEARN HOW TO SURVIVE THE MEETING FOOD AT WORK!

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Start making better food choices today, to keep on top of your game. By selecting from this list of foods that improve memory and concentration, you’re giving yourself a competitive advantage.

We bring you information-packed articles with actionable items. No fluff, and no wasted time in our articles. You read, You implement. You get better. We’re also going to bring you ways to improve and show you how a healthier lifestyle translates directly into a more efficient you. We do the research. You reap the benefits.

What other foods would you add to this list? Feel free to leave a comment.