Author: Deborah Hendricks

Mindfulness in the Workplace

Since 1979, mindfulness has been increasing in acceptance and “one probable reason for this popularity is a growing body of research showing that mindfulness provides a number of physical and psychological benefits” (Hyland et al., 2015).  The visibility of mindfulness is growing in the business world as well, evidenced by the hiring of business coaches (Gatling & Harrah, 2014) and creation of mindfulness programing (Marturano, 2014). According to Hyland et al., start-up firms who specialize in mindfulness training are gaining momentum, which include The Institute for Mindful Leadership, Appropriate Response, The Potential Project, and the Search Inside Yourself Leadership Institute (2015). Employers are looking for ways to reduce employee stress. Companies such as “Google, Aetna, Target, and General Mills, to name a few—have found that introducing mindfulness into their workplace not only lowered employee stress, but improved focus, clarity of thinking, decision-making, emotional intelligence, and more” (Schaufenbuel, 2014).

A study by Shonin & Gordon indicated positive changes in employee’s attitudes towards work following mindfulness training. Participants in the study focused on work-life balance and realized they were negatively viewing work as an event that stood in the way of the rest of their life. After the training, the participants reported viewing work as another aspect of their life where they could develop and grow (2015). According to Mindful Brain staff, as cited in Schaufenbuel, practicing mindfulness at work “reduces employee absenteeism and turnover; improves cognitive functions (i.e., concentration, memory, and learning ability); increases employee productivity; enhances employer/employee and client relationships, and; improves job satisfaction” (2014).

Employees practicing mindfulness can reap the benefits such as the positive impact it has on stress and life quality (Khory, Sharma, Rush, & Fournier, 2015), decreased anxiety, depression, and pain (Harnett, 2014). Zimmaro, et al., stated individuals with increased dispositional mindfulness reported much lower observed stress and linked the practice to greater psychological well-being (2016).

As you can see there is a lot of scientific evidence that suggests mindfulness works. Give it a try and see if you attitude towards work changes. 

Decreasing healthcare costs is a common topic in today’s headlines in the United States. Politicians talk about healthcare reform, as solutions are desperately needed to reduce the spending and increase preventative care options. The Centers for Disease Control and Prevention (CDC), which is a federal agency, promoted the practice of mindfulness last year by encouraging workplace mindfulness interventions (Kachan, et al., 2017).  

Many institutions now include preventative care or wellness programming opportunities to their employees as a way to reduce healthcare issues and costs. The National Institute of Occupational Safety and Health, and the American Psychological Association have studied the negative impact stress has on health and offer many suggestions to lower stress, including mindfulness. In addition, the American Heart Association released a scientific statement in mid-2017 that promotes the practice of mindfulness meditation as another resource for cardiovascular risk reduction (Levine et al., 2017). The list of approved drugs by the Food and Drug Administration for anxiety, depression, high blood pressure, and other issues related to high stress is growing. The cost of a new drug can reach $800 million or higher when research and developmental costs are factored in (Kraft and Furlong, 2015). Prescription drugs are rapidly rising and as a result, many individuals, institutions, and insurance companies are looking for alternative strategies. The goal of decreasing healthcare cost includes finding new tangible alternatives for individuals to try that are backed by science. One alternative to this problem could include employer-offered mindfulness programming for all employees.  Mindfulness, which is a form of meditation and can be defined as “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally” (Kabat-Zinn, 2013, p. xxvii).

Employees practicing mindfulness can reap the benefits such as the positive impact it has on stress and life quality (Khory, Sharma, Rush, & Fournier, 2015), decreased anxiety, depression, and pain (Harnett, 2014). Zimmaro, et al., stated individuals with increased mindfulness reported much lower observed stress and linked the practice to greater psychological well-being (2016).

The United States Department of Agriculture’s website lists resources for mindfulness (https://www.fs.fed.us/rmrs/mindfulness-tool-box). The webpage is packed with videos, lists of informative websites, and articles that explain the science behind the practice. There are several categories such as Mindfulness and Trauma, Mindfulness in the Work Place, and Mindfulness and PTSD. Since 1979, mindfulness has been increasing in acceptance and “one probable reason for this popularity is a growing body of research showing that mindfulness provides a number of physical and psychological benefits” (Hyland et al., 2015).

As a society, it has become a cultural norm to promote healthy eating and physical exercise in order to stay healthy and promote well-being. Now that science has revealed the association with many positive benefits from practicing mindfulness, it only seems appropriate that employers would allow for this type of programming to be incorporated into their wellness plan. Is it better for employers to offer mindfulness training while they are working in hopes it reduces stress for their employee? It will be interesting to see how wellness programs change over the next decade.

Personal well-being is critical for optimal health for all humans. As a society, we want to thrive, not just survive. Individuals cannot perform at their best personally or professional if they suffer from prolonged high levels of stress. Many people suffer with stress related illnesses and look to medicine and other healthcare options for help once their problems become unbearable. Stress can lead to severe health complications and “stress in America is high with 65% of workers attributing their job as a major source of stress (American Psychological Association, 2012).  Individual and institutional action is needed to address this problem and to adjust policies to assist with lowering personal and workplace stress, while also increasing overall wellness. Finding more preventative care options would only make sense as the cost of healthcare continues to rise in the United States. One option that seems to be growing in popularity is the practice of mindfulness meditation. People who practice mindfulness report decreased stress, increased job satisfaction, productivity, and wellbeing (Schaufenbuel, 2014).

It is time to start a daily practice. Take the next five minutes to focus on your breath. When you notice that your mind has wandered off, simply return your focus to your breath. As your attention is sustained in the present moment you may notice intensified sound, temperature, and feelings in the body. Simply make note of these in your mind and continue to focus on the breath. Keeping an open and accepting attitude while practicing mindfulness is also a very important component. It is okay for your mind to wander. Each time you return your focus back to the moment you are strengthening your ability to focus. Keep going. Practice daily.

The ability to pay attention is associated with the capability to regulate emotions (Tan, 2012). Many individuals are not aware how negative self-talk impacts their behavior. When humans increase their ability to pay attention, they recognize how often their mind wanders, and where it tends to go.
Drifting off and listening to negative self-talk can be habit forming. The more the mind focuses on a thought or subject, the stronger the belief becomes. Those beliefs motive actions, behavior, and attitude. Simple steps can be incorporated into one's personal and professional life to begin a practice of increasing the skill of paying attention. Learning actionable steps to increase attention is simple but requires discipline and practice.

1. Where? I like to practice in a position that decreases my chances of falling asleep and increases my chances of being aware of the moment. In the office, I sit upright in my chair, take three deep breaths, and count to 10 before opening my email each morning (which has become a habit now). Find an exercise and position that works for
2. When? I now meditate throughout the day but when I was just starting out, I practiced in the mornings. I started small with just 5 and 10 minutes at a time. I recommend apps such as “Mindfulness” and “10% Happier” to help with get started.
3. How? When I first started meditating, I focused my attention on my breath. It became an anchor (a focus point). When my mind would wander, I could go back to my breath and focus on how it felt entering my body and leaving my body. Counting the inhalations and exhalations works to bring my attention back to the moment when my mind wanders
4. Kindness- It is very important that you do not judge yourself negatively. BE KIND TO YOURSELF! Each time you notice your mind wanders, smile, return your awareness to the present moment and pat yourself on the back. Your ability to notice when your mind wanders will increase with
5. Sixty Second Sabbaticals– Taking 60 seconds throughout the day really keeps me focused. Here are some examples: when I brush my teeth, take a shower, drive to work, when I eat, drink, and listen to people talk. I enjoy these activities much more when I am aware of the moment. Life is meant to be enjoyed. Be PRESENT and ENJOY!

A quick search on the app store will result in hundreds of meditation/mindfulness apps which have been created over the past few years.

However, research is needed to examine the effectiveness and credibility of these new technology educational platforms. A couple of years ago, researchers conducted a systematic review of stress management mobile smartphone apps. They reviewed 902 apps for evidence-based content, transparency, and functionality. In the end, only 60 met the criteria for the study where the authors found 32 of the 60 apps user-friendly, evidence-based, transparent, and functional (Coulon, Monroe, & West, 2016).

Change is the one constant our world should be used to. I still struggle with change and do not leap with excitement at the thought of mastering a new app, software program, or IOS update on my phone. Nevertheless, I have explored several mindfulness apps to evaluate which ones I liked better. The criteria I was looking for was ease of use, price, and scientific data. One of my favorite mindfulness apps is the 10% Happier app. This app was created by Change Collective, 2015 and is a companion to the book by Dan Harris titled Meditation for the Fidgety Skeptic. 

The app is easy to access and has many features that can be used without paying the monthly subscription. The app has short video clips that are interesting to watch that include interviews with scientists, researchers, and mindfulness practitioners who give suggestions on beginning and maintaining a personal mindfulness practice. I really like how often the app provides scientific data on resent studies about the positive outcomes possible by practicing mindfulness.

If you are struggling with establishing a daily practice, I suggest using technology (a mindfulness app) to assist. There are many out there and they offer guided meditations, suggestions, and tips on a variety of topics surrounding meditation.

My favorite definition of mindfulness is by Jon Kabat-Zinn. He says it is “the awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experiences–moment by moment.” Dr. Kabat-Zinn is one of my heros in the world of meditation and mindfulness. I have read the follow books and I strongly recommend both:

Full Catastrophe Living (1991)

Wherever You Go, There You Are: Mindfulness Meditation for Everyday Life (1994).

His research and quest to bring mindfulness into mainstream society plays a huge part in the current mindfulness movement.

He worked with other scientist in 2003 to analyze the changes in brain activity and the immune system on those who practiced mindfulness (Davidson, Kabat-Zinn, Schumacher, Rosenkranz, Muller, Santorelli, . . . Sheridan, 2003). 

If you are new to mindfulness, I encourage you to grab one of these books and dive into learning.