Work is often cited as a primary source of stress in daily life. As the pandemic gets under control, work life may be back in focus for you. Now it may feel more stressful than ever, especially if you’ve been working reduced hours, working from home, or not working at all. One step you can take to make the return to the workplace more manageable is implementing daily affirmations into your routine. Positive affirmations can reset your mental state and reduce your negative mindset, allowing you to get more done in your day. More importantly, affirmations can boost your job satisfaction, reduce stress, and even improve your professional and personal relationships. Continue reading for a closer look at the power of positive thinking along with some strategies for shifting your perspective.
What are positive affirmations?
Positive affirmations, or mantras, are tools that can help you stay motivated and encouraged. These are short statements that help remind you that you are skilled, capable, and in control. In the workplace environment, affirmations can be a powerful tool for coping with daily stresses and responsibilities.
For example, let’s say you have an important presentation to deliver to your management team. You’ve done the research and created the slideshow, but you’re still feeling nervous. Mantras like “I have confidence in my presentation skills,” or “People want to hear from me, and my ideas are important” can offer that motivational boost you need to crush the presentation. However, it’s not just in a high-stakes scenario when this type of positive thinking can make a difference. In fact, affirmations and other mindfulness practices are most effective when they’re part of your daily life.
Do daily affirmations really make a difference?
It may feel a little awkward to start using positive affirmations throughout your day, but the science supports their efficacy. In one 2016 study, researchers found that self-affirmation can both dampen pain and help people to maintain balance during threats. Plus, as you get more practice in mindfulness and positivity, it’ll come more naturally in those moments of panic—which may unfortunately come all too often while we’re at work.
Affirmations and Practices to Incorporate for Workplace Mindfulness
One of the biggest challenges people face with mindfulness practices is simply finding the time to use them. Fortunately, it only takes a moment to hit the reset button on your stress and shift your mindset. Here are a few strategies you can use to combat workplace stress and chaos.
Focus on Your Breathing –
Almost any task at work can be delayed by thirty seconds, which is just enough time to refocus on your breathing, cut out distractions, and reset your thinking. Simply close your eyes and inhale while counting to five, pause, then exhale for an equal length of time. Repeat a few times concentrating only on steady inhalation and exhalation as you count. If you have a little extra time, find a venue away from your desk for this breathing exercise.
Identify Your Mantras –
Not everyone will follow the same mantras, because we all have different motivators that get us through the workday. So, take some time to try out a few different affirmations and nail down those that resonate with you. Then, begin repeating these throughout your day.
Finger meditation is a helpful way to incorporate positive affirmations. Choose a mantra that is contained in four words, such as “Work is not life.” Then, sit up tall and take a moment to notice your breath. Touch each fingertip to the thumb on the same hand and say one word of your mantra with every touch.
Embrace Mindfulness Outside of Work Too –
When it comes to mindfulness, practice is essential. If you only ever turn to positive affirmations and other meditative strategies in moments of high stress, you’ll have a harder time reaping the benefits. So, find ways to embrace mindfulness outside of work as well, such as nightly meditation before sleep or a long morning walk free of any electronic distractions.
If heading back to the workplace feels overwhelming, or you’re simply having a tough time coping with daily stress, there is help available. MeMD can connect you to a qualified therapist from the comfort and privacy of your home or office. Count on us to schedule a talk therapy appointment within just 24 hours.