How to improve wellbeing with mindfulness techniques

In an ever-changing world it’s sometimes tricky not to get caught up in the issues of the day and end up feeling stressed and tired in the workplace. 

Gary Cattermole who specialises in employee engagement, here he offers us his top tips on how to keep your cool with the latest mindfulness techniques.

  1. Rule number of one of mindfulness is the practice of being in the here and now. Don’t worry about the future or the past – live in the moment.
  2. Sometimes it’s hard to switch off from being anxious, but you can try setting aside 15 minutes a day to rest and think about the issues that trouble you.
  3. Is your cup half full or half empty? If it’s looking half empty you’ll probably find change harder to manage. Try to look for the positives in a situation and don’t dwell.
  4. We’re not complete masters of our own destinies, but we can help guide our future. Decide what you can control and what you can’t and make positive strides to reach your end goal.
  5. If you’re going through change, be aware that you’ll probably go through the five stages of grief: denial, anger, bargaining, depression and acceptance. For example: those recently wishing to remain in Europe exhibited these traits as they came to terms with a new economic and political future.
  6. Consider there are always different possibilities, different alternatives and different perspectives; by keeping an open mind and considering there’s more than one way of doing something you’ll become a lot more resilient.
  7. If you become anxious in the workplace these simple exercises can really help. Practise mindful breathing – just breathe in through your mouth and out through your nose. Each cycle should take about six seconds and let your mind be free. Repeat this for about a minute and you should feel a lot more relaxed and rested.
  8. Consider mindful immersion. The intention of this exercise is to cultivate contentment in the moment and escape the persistent striving to complete a task. Sit at your desk and consider each step you take to complete a task but try to see it like you’ve never done before – watch the progress you make in each step rather than the rush to finish.
  9. A good book can always help – take a look at ‘The Chimp Paradox’ by Professor Steven Peters, it explains the struggle that takes place within your mind and helps you develop to remove anxiety, have confidence and choose your emotions.
  10. Mindfulness gives our body the chance to lower cortisol levels that are associated with stress; if they remain high over a long period of time it can have a detrimental effect on your health. So, ensure you give your body the chance to free itself of worries and find time to relax.


About the author 

Gary Cattermole, Director of The Survey Initiative





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