Timothy Witucki, CEO of Omada One.
In the relentless whirlwind of modern workplaces, where deadlines loom like storm clouds and the pace feels relentless, safeguarding our mental health has become an imperative in the business world. Stress and anxiety can seep into our daily routines, but it’s vital to remember that we hold the power to cultivate resilience and well-being amidst the chaos. As the CEO and Founder of several startup companies, my daily life is often a whirlwind of meetings with investors, project management for clients, adhering to board deadlines and navigating the intricacies of working with teams spanning multiple time zones and spread across half a dozen countries. In the midst of this demanding schedule, I made a personal decision to share and delve into a topic that has significantly improved my overall well-being.
I felt compelled to share my journey and how it has positively impacted my life, health, breathing, reduced my everyday anxiety and contributed to my overall sense of balance.
My initial exposure to meditation was during my annual business trips to India, where I had the privilege of working alongside several remarkable Indian executive business leaders who had personally studied and served as yoga and meditation instructors under the mentorship programs of world renown Gurudev Sri Sri Ravi Shanker, founder of the The Art of Living, the non-profit, humanitarian organization. It was through these passed-on breathing and meditation exercises, office sessions and experiences that I first became acquainted with the practice of meditation and its profound potential for personal transformation.
Last year during the holidays one evening, as I was sitting at my desk, feeling my heart race and my thoughts racing, I realized I needed to take a step back. I decided to try the mindfulness meditation exercises and techniques I learned in India through my colleagues. I was working on a high-stakes targeted company acquisition project that had tight deadlines and demanding shareholders and board members. The pressure was mounting, and I found myself overwhelmed with stress and anxiety. It seemed like there was an endless list of tasks to complete, and I felt like I was drowning in my work.
I closed my eyes, took a deep breath, and focused on my breathing. I counted each breath in and out, slowly and deliberately. As I did this, I acknowledged the stress and anxiety I was feeling without judgment. Instead of trying to push the feelings away, I allowed myself to experience them.
After a few minutes of mindful breathing, I began to feel more centered and in control. I then made a to-do list and prioritized my tasks, breaking them down into smaller, manageable steps. This helped me regain a sense of structure and control over the situation.
Over the next few days, I continued to practice mindfulness and used techniques in my office like progressive muscle relaxation and short breaks to manage my stress. Gradually, my anxiety decreased, and I was able to complete the project successfully. This experience taught me the power of mindfulness and self-compassion in managing stress and anxiety. It’s something I continue to incorporate into my daily routine and encourage my employees to use these practices, which has also led to stellar outcomes.
In the spirit of our shared interest in self-improvement and well-being, I thought it would be valuable to exchange insights on this subject.
Strategies For Managing Stress And Anxiety
Practice mindful breathing and meditation. In the eye of the storm, take a moment to breathe deeply. I find that mindful breathing can be your anchor, grounding you in the present and calming racing thoughts. Practicing mindfulness and meditation in an office environment is not only possible but can also be highly effective for reducing stress and increasing focus.
Try desk meditation. Here are a few steps to guide you: Find a quiet moment at your desk. Sit up straight with your feet flat on the floor. Close your eyes or soften your gaze. Take slow, deep breaths, focusing on your inhales and exhales. As you breathe, let go of any tension in your body and clear your mind. Continue this for a few minutes, gradually extending the time as you become more comfortable.
Embrace breaks. Set an hourly reminder on your phone or computer. When the reminder goes off, pause for a minute. Take a few deep breaths and center your thoughts. Stretch your body gently if possible. Stepping away from your desk for short breaks can reenergize your mind and enhance productivity. You might also consider a quick walk or a few minutes around the office building. This may help you return to your work with a refreshed peace of mind.
Journal your thoughts. Another option is to keep a small notebook at your desk. I recommend taking a few minutes each day to jot down things you’re grateful for. This practice can help you focus on the positivite.
Prioritize time management. Prioritize tasks and break them down into manageable chunks. Setting realistic goals for the day can alleviate the pressure.
Seek support. Don’t hesitate to reach out and ask for help from your colleagues, supervisor or manager if you’re feeling overwhelmed. I’ve found that honest communication can lead to a more supportive work environment.
Promote a healthy lifestyle. You might also consider maintaining a balanced diet and engage in regular physical activity. These lifestyle choices have been found to have a profound impact on your mental well-being.
Set boundaries. Learn to say “no” when you need to and be clear on your boundaries between your work and personal life. I find this essential to maintain time for relaxation and leisure.
Conclusion
In the high-speed world of offices—particularly post Covid-19—nurturing mental health is a non-negotiable necessity. By recognizing the signs of stress and anxiety and implementing effective strategies, we can foster a work environment where mental well-being thrives. Remember, you are not alone in this journey, and there’s strength in seeking help and supporting one another.
I trust that these suggestions for managing mental health in the workplace will help alleviate the daily stresses you may encounter while working onsite. Wishing you safety and excellent health!
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