Mindfullness

Mindfulness Matters: How to Stay Steady during Storms

October 28, 2022
The Wellness Tribe Team

During these times of wars, illnesses, crimes, economic turmoil, and all the bad things happening around the world, it can be hard to regulate our worry and stop dwelling on worst-case scenarios.

This is where mindfulness meditation may be most beneficial. What is mindfulness, what are its advantages, and how can we incorporate it into our everyday lives?

Mindfulness: What Does It Mean?

Mindfulness Matters: Holding Steady in the Storm
Photo by Kyson Dana on Unsplash

Mindfulness refers to focusing on the current moment without judgement. Our innate human capacity to be completely present without being overreactive or overwhelmed is known as mindfulness. When we practise mindfulness, we return our attention back to the present moment, enabling us to regulate our thoughts rather than the other way around.

Mindfulness is also the polar opposite of spending life on autopilot, which most do without even recognising. How can you know if you're in autopilot mode?

Do you find yourself ticking off task after task without taking a break? Do you often contemplate when doing something as simple as assisting your kid with homework? 

If you answered yes, it's time to embrace mindfulness. Pause for a minute. Take note of your child's giggles.

Find Your Peace in the Midst of the Turmoil and Enjoy Benefits Such As:

Mindfulness Matters: Holding Steady in the Storm
Photo by M Venter

Improved Emotional Stability

Studies, as well as our experts, suggest that attentive people manage stress better and avoid harmful coping mechanisms. They are aware of their own feelings as well as the emotions of others. Therefore, they approach events calmly and cope effectively with unexpected circumstances, ultimately leading a happy healthy life than those who don’t practice mindfulness.

According to research, those who practise mindfulness better manage anxiety caused by diseases, making it more relevant in our daily lives.

Better Professional Performance

Mindful meditation enables us to concentrate on one task at a time, reducing our tendency to get distracted. It also increases creativity by removing negative thoughts that stifle creative thinking.

Practising mindfulness helps us concentrate on the present and allows for better ideation, clear communication, and active listening —- all of which are valuable qualities to have a perfect work life balance.

Better Interpersonal Relationships

Mindfulness practice helps us create better ways of interacting with others. It teaches us to avoid emotional responses and approach every interaction with empathy and patience – something we could all use right now.

Overall, mindfulness is related to increased regard for people and their feelings, making it simpler for us to change our actions to better our relationships. This is especially true when it comes to having wellbeing at workplace as we start to deal with every situation mindfully. 

In the midst of every crisis, lies great opportunity." - Albert Einstein

Here’s How to Get Started With a Mindfulness Practice

Mindfulness Matters: Holding Steady in the Storm
Photo by RF._.studio

Set Your Intention for the Day:

Mornings are ideal for this, but if you can't, choose a time that works best for you throughout the day. Simply take these few steps:

  • Sit up straight with your spine relaxed, not stiff.
  • Take three slow, deep breaths. Breathe in through your nose and out through your mouth.
  • Consider your day's schedule and ask yourself what your purpose is.
  • Respond to the question and state your objective, which may include being kinder to yourself, eating well, getting certain tasks done, and so on.
  • Check-in with yourself throughout the day to make sure you're on track.

It is important to take frequent breaks while working since sitting continuously can be harmful to your health.

Pay Attention to the Sound:

When you are feeling nervous or upset, focusing your attention on the noises around you may be relaxing and centering practice. You just need to complete the following activities:

  • For a minute, sit comfortably with your eyes closed.
  • Focus on the sounds around you and identify them. For example, the clock ticking, the fan whirring, and the leaves rustling. 

After one minute, take some time to notice how relaxed and present you feel. Do this every day to enhance your general mental health.

Get Some Stretches In:

Need a quick boost when working from home? You may do the following as long as your chair has a back:

  • Put your left hand on your right knee.
  • Place your right arm on the chair's back.
  • Stretch gently.
  • Take note of the stretch; after 60 seconds, return your body to its original position.
  • Repeat on the opposite side.

Eat Mindfully:

Eat what you really want to eat, and don't rush through your lunch breaks. Take your time enjoying it. Be sure to pay attention to:

  • The different textures in your food
  • The time and effort put into putting it together
  • The explosion of flavours in your mouth

Dive Deep Inside Your Body:

It's easier than it seems. Close your eyes and:

  • Take note of any areas of your body where you experience tension; it might manifest as an ache or a tightness.
  • Bring your focus to a point in your body where you are not stressed.
  • Concentrate on the lack of tension as well as body sensations such as a steady pulse and a relaxed jaw.
  • Keep your attention on this for 10 seconds.
  • Consider that feeling extending throughout your body for another 10 seconds.
  • Return your focus to the initial source of tension in your body.
  • Focus on the difference if it feels different.
  • Repeat this practice many times, noting where and when the tension has eased so that the sensation might extend to the rest of your body.

Final Thoughts

You don't have to practise every single mindfulness method to feel better and more present. Experiment with various routines and strategies to see what works best for you and your schedule. After that, practise, practise, practise. We're going through a difficult period, but we'll emerge stronger.

Allow yourself to breathe, take a break, and be appreciative of the current moment in the meanwhile – it's the best any of us can do.

Workplace Wellbeing

Groundbreaking Tool for Measuring Workplace Stress: NIMHANS

February 5, 2023
Nitesh Padghan

It's no secret that stress has become a ubiquitous part of our lives, especially in the workplace. From meeting tight deadlines to dealing with a demanding boss, work-related stress is taking a toll on our mental and physical well-being. 

In fact, according to a recent survey by Hush, one in five Indian workers suffers from workplace depression. This not only affects an individual's performance and productivity, but it's also a major risk factor for non-communicable diseases. 

But what if we told you that there's a solution to this problem? A groundbreaking tool that can assess and measure work-related stress accurately and quickly.  

Breaking the Chains of Work Stress

Groundbreaking Tool for Measuring Workplace Stress: NIMHANS
Photo by Elisa Ventur on Unsplash

An innovative tool has been developed by the National Institute of Mental Health and Neurological Sciences (NIMHANS) to Assess and Classify Work Stress-16 (TAWS-16), an innovative tool that integrates three critical aspects of work stress - stressors, coping mechanisms, and symptoms. 

TAWS-16 is not just any ordinary stress assessment tool. It's a game-changer! Let's take a closer look at what makes TAWS-16 so special.

Unpacking the Unique Components

This tool is specifically designed to tackle work-related stress in the Indian workforce. With two sets of 16 questions, TAWS-16 takes into account not just stressors at work but also coping mechanisms and physical symptoms. The tool categorizes individuals into three colour-coded risk categories ( yellow, red, and green ) to help employers offer targeted interventions.

Streamlining the Administration Process

TAWS-16 is fast and easy to administer, taking only six to twelve minutes to complete. Taking the test can be done manually or electronically, making it accessible to everyone. And the best part? Results are provided instantly, so you can start taking action right away!

Extensive validation and reliability assessment: 

TAWS-16 is not just a quick solution but a reliable one too. It has been extensively tested and validated for Indian workplace settings, ensuring that the results you receive are accurate and trustworthy.

"No matter how much pressure you feel at work, if you could find ways to relax for at least five minutes every hour, you'd be more productive." - Dr. Joyce Brothers

No more outdated methods

Groundbreaking Tool for Measuring Workplace Stress: NIMHANS
Photo by Glenn Carstens-Peters on Unsplash

The current stress assessment tools in the public domain may measure stress, but they often fall short by considering factors not related to work and are too lengthy to administer regularly. Moreover, they don't consider employees' coping abilities or the manifestation of physical symptoms.

But that's not all; these tools aren't even validated for Indian workplace settings, making them irrelevant to the unique challenges faced by the Indian workforce. This is where TAWS-16 comes in - a tool specifically tailored to the Indian workplace. 

The program identifies common work stressors that Indians face and addresses problems specifically associated with the Indian workforce. It assesses work-related stress in a given workplace and considers various factors - exposure to stressors, frequency of exposure, coping abilities, work-stress level, and symptoms.

The Power of TAWS-16

TAWS-16 is a closer look at work stressors and provides a unique approach to stress assessment. This tool identifies the common work stressors faced by the Indian workforce and provides a solution tailored to the Indian workplace. The administration of TAWS-16 is fast, simple, and effective. It only takes between 6-12 minutes to complete and can be done manually or through a web-based application.

Not only is TAWS-16 easy to use, but it also provides immediate results. The results are categorized into three color-coded risk categories (red, yellow, and green), which allows for targeted interventions. The fast and effective administration of TAWS-16, combined with its immediate results, gives workplaces the power to take control of their employees' stress levels.

TAWS-16 has undergone extensive validation and reliability assessment, so you can be confident in the results it provides. 

Leading the Way to Wellness

For too long, traditional stress assessment methods have fallen short of addressing the unique stressors that Indian workers face. TAWS-16 changes that by offering a fast, simple, and effective solution to the problem. This tool considers the challenges and pressures that come with the Indian workplace and provides immediate results that can be used to create targeted interventions.

Gone are the days of outdated stress assessment tools that fail to address the unique stressors of the Indian workforce. TAWS-16 takes a holistic approach by integrating stressors, coping mechanisms, and physical symptoms to accurately assess work-related stress in just 6-12 minutes.

As a corporate wellness company, at The Wellness Tribe we understands the toll work-related stress can take on employees' mental and physical well-being. That's why we are excited about NIMHANS' groundbreaking tool for measuring workplace stress: TAWS-16.

The Wellness Tribe is here to support you with AI-driven analysis and wellness solutions for your employees. Let's break the chains of work stress and prioritize employee well-being together.

Spiritual Wellbeing

Journey to Inner Peace: Monk's Quest for Ultimate Happiness

January 26, 2023
The Wellness Tribe Team

The quest for happiness is one that has captivated our hearts and minds for centuries. From the musings of ancient philosophers to the studies of modern scientists, the human desire for contentment is eternal. Some seek happiness in material possessions, others in fame and success, while some embark on a journey of spirituality and self-discovery. 

But what if the key to happiness lies not in external pursuits but within ourselves? Meet Matthieu Ricard, a French scientist-turned-Buddhist monk who was deemed the "happiest person alive" by a study conducted by the University of Wisconsin. 

His remarkable journey from the lab to the Himalayas and his unique perspective on the art of living offer valuable insights on the path to true and enduring happiness.

Unlocking the Secrets of Bliss

Journey to Inner Peace: Monk's Quest for Ultimate Happiness
Credits: media.gq.com

The quest for happiness has been perennial, with many people searching for the key to unlocking the secrets of contentment. But it wasn't until a groundbreaking study by the University of Wisconsin that the world saw the mystery behind true and unyielding joy. 

The study centered on Matthieu Ricard, a French scientist-turned-Buddhist monk who had devoted his life to practicing meditation and pursuing inner peace. By hooking up his skull to 256 sensors, the study revealed that while Ricard meditated, his brain produced gamma waves linked to consciousness, attention, learning, and memory at levels that had never been reported before. The scans revealed a brain that was lit up with activity in the left prefrontal cortex, in comparison to the right one, suggesting an extraordinary ability to experience happiness and a minimal tendency towards negativity.

This study confirmed the connection between meditation and happiness and provided a deeper understanding of the neuroscience of happiness. The results of the study showed that through regular meditation and mental training, it is possible to increase our level of satisfaction and improve our overall wellbeing. The study also highlighted the role of the prefrontal cortex in regulating emotions and showed that we could change how we process and experience emotions through mental training.

Happiness is not something ready-made. It comes from your own actions." - Dalai Lama.

The Key to Joy

In the quest for happiness, Matthieu Ricard, the "happiest man alive," discovered that the key to true joy lies not in external pursuits but instead in the cultivation of a benevolent mindset and the training of the mind. He emphasizes the power of benevolence, passion, and solidarity in fostering a healthy state of mind that leads to flourishing. He also believes that just like physical training improves our physical health, mental training can improve our mental and emotional well-being.

To aid individuals on this path, Ricard suggests a simple yet powerful technique that can be done in 10-15 minutes daily. He advises spending this time thinking of doing something nice for others or remembering a joyful moment from the past. Dwelling on these positive emotions for more than a few seconds will provide mental benefits in the long run and can even deliver results in as little as two weeks.

Navigating the Roadblocks to Happiness

Society, especially in the Western world, heavily emphasizes individualism. This mindset, however, can often work against our well-being. For example, the constant pressure to achieve success and attain material possessions can lead to a constant state of wanting more, never feeling satisfied, and ultimately leading to feelings of inadequacy and unhappiness. Additionally, this pressure to constantly strive for more can lead to an unhealthy focus on the self, causing us to view the world as a threat or as something to be used for our own gain.

It's important to note that happiness and inner peace may be unattainable for some individuals without professional help. Those struggling with issues such as depression and anxiety may find it difficult to achieve happiness without seeking the help of a professional. It is essential for these individuals to reach out for help and to understand that seeking professional help is not a sign of weakness but rather a step towards a healthier and happier life.

Conclusion

The journey to true happiness and inner peace is not an easy one, but it is a journey worth undertaking. The teachings of Matthieu Ricard, the "happiest man alive," have shown that it is possible to elevate our level of happiness through mental training and the cultivation of a benevolent mindset. The potential of mental training to improve our mental and emotional well-being has been scientifically proven, and the rewards of a benevolent attitude have been described as a healthy state of mind that leads to flourishing.

It's important to remember that happiness and serenity require practice and effort, but it is accessible to all. The path to inner peace may not be a straight one, but with the right tools and support, it is possible to navigate through the obstacles and find true inner peace. The journey to inner peace and happiness is worth journey undertaking, and the rewards are immeasurable.

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This month we are focusing on food and how it affects your mental health. Join us as we bring in the most relevant interesting content from across the wellness segment.

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