Integrate brief, 2-minute pauses every hour to reset your mental state. Use these moments for deep breathing or quick stretches to recalibrate your focus.
Group similar tasks together to minimise context switching, which can be mentally taxing. This approach optimises cognitive resources and reduces stress from constant mental gear-shifting.
Immediately tackle any task that takes less than two minutes to complete. This prevents small tasks from accumulating and becoming overwhelming sources of stress.
Allocate a specific 15-minute period daily for addressing worries. Outside this time, postpone stress-inducing thoughts to maintain focus and emotional equilibrium.
Concentrate on one task at a time, giving it your full attention. This method enhances productivity and reduces the mental strain associated with multitasking.
Establish a cutoff time for work-related digital communications. This boundary helps in maintaining a healthy work-life balance and promotes mental recovery.
Create a ritual to mark the shift between work and personal time. This could involve changing clothes or a short walk, signalling to your brain that it's time to disengage from work stress.
When overwhelmed, Stop, Take a breath, Observe your thoughts and feelings, and Proceed mindfully. This quick intervention helps in regaining composure during stressful moments.
When anxiety peaks, identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This exercise anchors you in the present, reducing stress.
Dr Chandni Tugnait, MD (A.M) Psychotherapist, Life Alchemist, Coach & Healer , Founder & Director, Gateway of Healing