4 steps to reducing burnout with mindfulness

Managing a complex issue like burnout requires more than a single solution, but mindfulness can be a powerful part of a broader effort. For employers interested in embracing mindfulness, here are a few simple steps to get started.

Make mindfulness approachable: Your employees may have some misconceptions when it comes to mindfulness (i.e., Buddhist monks sitting cross-legged with minds emptied of earthly distractions). And while meditation can be an element of mindfulness, there is far more to the practice than that. Teaching employees that mindfulness is as easy as pausing to acknowledge and address obstacles, rather than ignoring the problem, may encourage them to give the practice a go. To introduce employees to mindfulness practices, consider virtual instruction that guides them through the basics in the emotional safety of their own home or workspace.
Teach four-square or box breathing: Sometimes dealing with stress is as simple as taking a breath. Encourage employees to try four-square or box breathing when they feel things are getting out of control. This involves inhaling for a count of four, pausing and holding for a count of four, exhaling for a count of four, and holding for a count of four. Continue this exercise until feelings of calm and focus are restored.
Introduce STOP meditation: STOP meditation doesn't require any special equipment, or even a meditation-focused environment. Rather, it's an opportunity for individuals to take a break, shake off lingering distractions, and be more present and intentional about their actions. Teach employees how to: Stop what they are doing for a few moments. Take a few deep belly breaths. Observe how they feel. Proceed with greater present-moment awareness. Introduce employees to these concepts, then give them permission and opportunities during their day to practice STOP meditation.
Normalize breaks: The workday can go by in a blur, sometimes without an opportunity to take a break, fuel your body, or clear your mind. Yet those breaks are a critical opportunity for employees to step away from workday stress and calmly evaluate their circumstances. Encourage employees to rest when they need it, whether that means stepping away from what they are doing, going to lunch rather than sneaking bites between email replies, or taking an occasional mental health day. Learn the signs that employees may be getting burned out, and help employees recognize those signs in themselves. Then, make sure they know that it's OK to step back when tasks start to feel overwhelming. Better yet, model this behavior by taking breaks yourself.

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4 steps to harness mindfulness in the battle against burnout

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