Category: meditation

Slowing Down to Get Ahead

A world famous baseball pitcher was recently interviewed after a record-breaking season. Asked to explain how he managed to pitch five shutout games in a row, he said, “I spent a year slowing down so that I could play better.”

He explained that slowing down allowed him to refine his form, build his stamina, and clarify his strategy. He slowed down his workout, he slowed down his practices, and he slowed down his pitches. Slowing down improved his concentration and enhanced his performance. It taught him how to think.

Slowing down to get ahead is anti-intuitive. Faced with a myriad of things on our to-do lists, it’s natural to think that we need to speed up, move faster, make quick decisions.

Today, if you feel overwhelmed by your workload, if your to-do list gives you agita, try slowing down. Focus in on what you’re doing right now. If your mind starts to race, take a few slow deep breaths and see if you can reduce the sense of urgency.

See if slowing down, just a little bit, can help you get ahead.

It’s not personal

When it comes to workplace relationships, the notion of not taking someone else’s behavior personally is one of the toughest to really internalize.

If you are a friendly, thoughtful person, and someone at work never says “hello,” refuses to say “please” and never thanks you, it’s tempting to think that he or she is being mean and discourteous to YOU. The truth is that this individual is being who she or he is, and you happen to be there. That same individual would be just as rude to anyone else. You didn’t cause that behavior and it will continue long after you leave.

What would it be like if you could take a coworker or boss or company’s behavior less personally? How would you feel if you could attribute a cranky person’s brusque remarks as their problem, not yours?

Today, look for an opportunity to take someone else’s behavior less personally. whether it’s a sarcastic remark, a thoughtless act, or an angry reaction, remind yourself that you are not the reason why this person is acting poorly. It may feel personal, but it isn’t.

Opening your business tool box

Very often the situations at work that seem the most “broken” can be at least partially repaired by opening your business tool box.

What is that you ask? It’s the conceptual “box” that holds a variety of business tools; tools that can be used in business interactions. The average business tool box contains job descriptions, office procedures, company policies, meeting agendas, and all kinds of documentation. Your business tool box may contain emails, time sheets, departmental goals and employee evaluation forms.

You have a meeting with someone who makes you nervous? Open your tool box and pull out a meeting agenda. Preparing a list of the items you want to cover with this person will help both of you get more out of the meeting.

Is there a person at work whose behavior seems wildly inappropriate? Open up your tool box and pull out the documentation tool. Keep a clear record of your transactions — what the other person says, does and communicates to you. If you want proof of this colleague’s crazy behavior, documentation is the tool that will help you most.

What is your challenge today? Look at your business tools and see which ones can come to your aid.

Adjusting your routine to feel better

I know, I know. You’re too busy and too tired to do anything for yourself. You don’t have time for exercise or relaxation or spending time with good friends. You don’t have the energy to do anything that would actually alleviate your stress.

You’re busy working longer hours, not taking lunch, eating take-out, staring at your smart phone, and crashing into bed after you pass out in front of the computer or the t.v.
Think again.

Just a slight adjustment in your routine could make a world of difference. It could be 15 minutes of exercise a day, or a brief morning meditation, or going to bed a half hour earlier, or walking to work instead of taking the bus. It could be one less cup of coffee, or bringing healthy snacks to work, or attending one spin class a week.

Whatever the change, commit to it, and build it into your routine. Don’t wait to be rescued. Only you can make the time to feel better.

Try inserting a small activity into your routine for 90 days, and see how you feel.

30 seconds of gratitude

If you’re in a situation that is stressful or you work with someone who really bothers you, it’s easy to focus on what’s wrong, and difficult to remember what’s right. Gratitude can be a powerful weapon in the battle against emotional heartburn at work.

Not sappy gratitude for things you don’t really care about; Not imposed gratitude from someone else’s list (as in “you should be happy you have a job.”) What counts is True Gratitude for the people and things that you appreciate.

You know, that parking attendant who always greets you with a smile, or your favorite coffee bar. Maybe you’re grateful for an easy commute, or thankful for a favorite song that you hear playing.

Consciously practicing gratitude can alleviate all kinds of stress. Why? Because an attitude of gratitude puts you in the NOW. It allows you to pause and appreciate what is — instead of bemoaning what isn’t. And what we focus on does tend to build. Today, try just 30 seconds of gratitude. Just 30 seconds of appreciating what is good in your life. You’ll be glad you did.

Self-promoters

Is there someone at work who is able to take credit for every little thing that happens? Is this person great at dropping the names of influential people; eager to announce his or her accomplishments in any public setting? Self-promoters can get under your skin and rattle your last nerve. Their overblown self-importance can really hook you.

Here’s something to consider. Is there something you can learn from this completely irritating person? Of course you don’t want to mimic their behavior, but could you adapt their ability to broadcast success?

You don’t have to become a sell-out or a braggart. You can share your accomplishments in a way that is consistent with who you are – send an email to your supervisor, prepare a positive report for a staff meeting, share the credit for a job well done with your entire team.

The point is to stop expecting your work to speak for itself while you quietly resent the people who happily advertise their wonderful selves. Take a lesson from your company’s shameless self-promoters. Find a way to showcase your accomplishments for others to see.

What’s happening RIGHT NOW?

Sometimes the best way to reduce stress at work is to stop for a moment and ground yourself in the present moment. Yes, you’ve got deadlines looming. Yes, your inbox is full of unread emails. Yes, there’s a client or coworker or boss who’s pressuring you. But what is happening RIGHT NOW?

Right now, you may be sitting at your desk or traveling to work or buying a cup of coffee. Right now, it’s 8 o’clock or 10 a.m. or 2 p.m.. Right now, you may be sitting or standing or walking somewhere. Right now, you can take a deep breath, look around you, feel your feet on the ground, and BE PRESENT.

RIGHT NOW – this is your point of power. Not racing forward with worry or looking backward with remorse; not rehearsing or rehashing conversations with people who aren’t in the room. Not obsessing about what you have or haven’t accomplished.

Breathe. Land in your body. Take in your surroundings. Notice what is right in front of you. Then see what you can do RIGHT NOW.

Do you unhook?

Unhooking is a system for changing your reaction to emotionally upsetting circumstances at work. It could be a difficult coworker, a demanding boss or an impossible client. To unhook, you have to stop waiting for the other person to change, and start taking back your power. The first step in unhooking is physical.

Unhook physically by taking actions to release the negative energy stored in your body from dealing with someone else’s bad behavior. Methods for unhooking physically include washing your face, taking a walk, playing sports, working out, doing yoga or simply breathing slowly and deeply. Try it today. If you feel your head throbbing, your neck aching, your stomach churning or your arms tingling, do something physical to unhook. You’ll be glad you did.