Boost Productivity with Mindfulness

By Bridget Caswell, JD

Director, National Technical Compliance – Absence Management
Sedgwick

Stress is inescapable. It affects us at work and home and can lead to anxiety and depression, costing employers up to $1 trillion¹ in lost productivity. Absence and disability management professionals know that reducing stress can reduce workplace injuries² by helping employees alleviate common symptoms: tense muscles, increased sweating, and gastrointestinal distress. What we might not remember is that it can help us as well.

One of the most effective tools to deal with stress and anxiety is to practice mindfulness — a meditation technique that clears the mind of racing thoughts and helps you focus on tasks at hand even when the world seems out of control.³ While the concept of mindfulness has been in the news for its value to companies as well as employees, it’s sometimes hard for individuals to take the first step.

Finding the right mindfulness technique may take some trial and error. To start, focus on your breath. The easiest mindfulness practice is exhaling longer than inhaling to activate the parasympathetic nervous system and counteract fight-or-flight instincts. Inhale for three or four counts and out for six counts. Try to extend your exhale to eight counts. Breathe in and out through your nose if possible and start out with one minute. This can be helpful when you feel overwhelmed and when it’s difficult to calm the mind at night.

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