Life is hard, but sometimes we are asked to keep going when outside of work we maybe suffering. When your personal life feels like it’s falling apart, maintaining productivity and focus at work can be daunting. The weight of personal challenges may seem all-consuming, but drawing on insights from three great thinkers and their effective strategies to help you manage the turbulence. Here are three actionable ways to cope:
**1. Practicing Mindfulness: Embrace the Present
Insight from: Jon Kabat-Zinn, Founder of Mindfulness-Based Stress Reduction (MBSR)
- Mindfulness is the practice of being present and fully engaged with the current moment, without judgment.
- Actionable Steps:
- Morning Routine: Start your day with a 5-minute mindfulness meditation session. Focus on your breathing and gently set intentions for the day.
- Mindful Breaks: Take short breaks during work to do a quick mindfulness exercise. Close your eyes, take deep breaths, and focus on the sensations in your body. This can help reset your mind and reduce anxiety.
- End-of-Day Reflection:Reflect on your day before bed. Write down three things you are grateful for, shifting your focus from stress to positivity.
References: Mindfulness-Based Stress Reduction
**2. Leverage Positive Psychology: Build on Your Strengths
Insight from: Martin Seligman, Father of Positive Psychology
- Positive Psychology emphasizes building on one’s strengths rather than focusing solely on fixing weaknesses.
- Actionable Steps:
- Identify Strengths: Take a strengths assessment like the VIA Survey to identify your core strengths.
- Apply Strengths at Work:Find ways to incorporate these strengths into your daily tasks. If one of your strengths is creativity, tackle a challenging task with a new perspective.
- Celebrate Small Wins:Acknowledge and celebrate small achievements at work. This reinforces a positive mindset and boosts resilience against personal adversities.
References: Positive Psychology
**3. Setting Boundaries: Protect Your Workspace
Insight from: Brené Brown, Researcher on Courage and Vulnerability
- Setting Boundaries is essential in maintaining a healthy work-life balance, particularly when your personal life demands more attention.
- Actionable Steps:
- Define Work Hours: Clearly define and communicate your work hours to colleagues. Stick to these to ensure you have time to address personal challenges.
- Create a Safe Work Environment: Arrange your workspace in a way that feels comfortable and secure. Personalize it with items that bring calm and positivity.
- Limit Overexposure to Stressors: Recognize triggers that increase stress, such as over-checking emails or engaging in gossip, and set boundaries to minimize exposure.
References: Brené Brown
Conclusion
Navigating through work when life’s personal challenges loom large requires a blend of mindfulness, leveraging strengths, and setting boundaries. By integrating these psychological insights into your routine, you can foster resilience and maintain a semblance of balance. Remember, it’s important to be kind to yourself during these times and to seek professional help if needed. Managing personal turmoil is never easy, but with the right tools, you can navigate through it with greater ease and confidence.
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