Sentirse abrumado por el trabajo es algo común, pero existen técnicas para gestionarlo mejor. Empieza con una pausa consciente: cierra los ojos y respira profundamente tres veces. Esto te ancla en el presente. Observa tus tareas sin juzgar, aceptándolas tal y como son. Prioriza desde la calma, preguntándote qué es esencial ahora mismo y dejando ir lo que no puedes abarcar. Integra movimientos conscientes, como estiramientos, para conectar cuerpo y mente. Finalmente, sé amable contigo mismo: no eres una máquina, y practicar autocompasión te ayudará a encontrar claridad y serenidad. La pausa es tu aliada.

Imagine your mind is a garden and you have neighbour who dumps his garbage into your garden every day. You can try all the mindfulness techniques available in the world but do you think it will be a sustainable solution as long as your neighbour keeps on with his daily activity? Daily meditation helps. Deep breathing helps. But first, make sure if your job fits you and if you being overwhelmed’ with conflicting tasks is justifiable.

Do take a moment and take deep breaths. Stick with it for 2 Minutes and you will actually change your body chemistry. Move from stress overload, to calming your central nervous system. As simple as that sounds, I know it's not as easily done as said. My best advice is have a regular breathing practice. Start with 2 Minutes and work up to 20 minutes. That way, you will first of all not be as rattled when you have conflicting tasks to deal with. Second of all, the easier it will be to get into the flow of your breath. The more you practice this the easier and more effective it gets. Do be ware that you can breathe with tension, or hyperventilate. If you are feeling worse from the breathing, ask for help from a yogic breathing expert.

“Mindfulness” can conjure up a certain posture or ideas of how one “should” reduce stress. While breathing is essential, it can be paired with a sensory tool like an essential oil or a taste (mint, chocolate, gum, etc.) that can transport you from overwhelm to the present moment. Taking a brief walk (mechanoreceptors in the bottom of your heels) can help the fight-or-flight response of your sympathetic nervous system relax. Some coaches suggest recalling a positive memory where you feel safe & secure. While we are very alike, each person’s experiences and preferences are personal and unique. Notice what seems to soothe vs what seems to increase stressful feelings. Be intentional with what seems to work. Trust yourself.

I find by practising meditation daily is very refreshing!!! No more anxieties, worries and unnecessary burdens disturbing my mind! Each day is a new day!

Mindful Breathing: Calm your mind by simply observing your breath. Body Scan Meditation: Release tension by gently scanning your body for sensations. Mindful Movement: Improve focus with a short stretch or walk. Prioritize Mindfully: Identify and prioritize crucial tasks, letting go of the less urgent. Set Healthy Boundaries: Prevent burnout by establishing clear work-life boundaries. Cultivate Gratitude: Shift your focus to the positive aspects of your work and life. Mindful Communication: Minimize conflicts by practicing active listening and clear communication. Mindfulness is a journey, not a race. Be patient with yourself as you develop these skills.

Try 5, 4, 3, 2, 1 technique. This exercise helps to reduce any confusion related due to conflicting task. Also, can help reduce anxiety and stress at work place. Do as below: Identify five things you can see Identify four things you can touch Identify three things you can hear Identify two things you can smell Identify one thing you can taste This can be easily practiced even from your desk. And with minimum effort you will see a good shift in your prospective on the situation.

Strategic Prioritization: Use awareness techniques to focus on high-impact actions that effectively mitigate risks. Stress Management: Apply quick mental reset methods, like controlled breathing, to maintain clarity under pressure and avoid impulsive decisions. Data-Driven Decisions: Awareness helps eliminate distractions, enabling objective risk analysis and decisions grounded in facts, not stress or external pressures.

Start with mindful breathing:inhale deeply, hold, and exhale slowly, focusing on your breath to calm your mind. Incorporate mindful movements like walking, stretching, or yoga to relieve tension and refresh your mind. Focus on one task at a time with present-moment awareness instead of worrying about everything at once and prioritize tasks effectively. Practice mindful listening and communication by actively listening without judgment. Take regular breaks to stretch or savor meals or to rest. Set daily intentions for focus, and reframe challenges with gratitude. End the day with reflections or meditation to let go of stress and maintain clarity. Always acknowledge limits, accept delegation , and prioritize what’s truly urgent.