Vim & Vigor - Fall 2017 - University of Virginia - 6

Stressed
AT WORK?

Try mindfulness
BY MELANIE DICK

W

ork can be stressful-
whether you're in an
office, a healthcare
setting or a factory or
even work from home. When you feel
like you need to refocus and re-center,
what are your go-to strategies?
The next time you're feeling the
pressure, try these 10 tips from John
Schorling, MD, for reducing stress
using mindfulness.
Schorling is a UVA Health System
internal medicine physician who provides primary care to adults. He has
practiced meditation for more than
15 years and also serves as director
of the UVA Mindfulness Center.

10 Tips for Reducing
Stress with Mindfulness
1. Take a few minutes in the morning

2. Monitor body sensations and

tension during the day. Take a
moment if tension builds to focus
on the breath.

6

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out the day, and if possible, try
stretching or mindful walking.

4. Stop for a few minutes every hour
to re-center. Focus on the breath
and notice body sensations.

5. Take time during the day to discuss non-work-related topics with
close colleagues.

6. Notice concerns as they arise.
Are they things over which you
have control? Focus energy on
those things under your control
and practice letting go of those
you can't control.

7. If a difficult encounter arises
with another person, notice your
reaction. Are you reacting to the
issue or the person? See if you can
observe the two separately. An
issue is often subject to negotiation.
People tend to be stubborn.

8. Take time during the day to note
at least one person you appreciate
and let him or her know it.

9. At the end of the day, take time
to recap. Write down three
good things that happened and
their causes.

10. When you get home, take time to
come back to the present. Prepare
yourself for being with your family
or others at home. ■

PHOTO BY GETTY IMAGES

to be quiet and focus on the present. If driving to work, try turning off the radio. If walking, walk
slowly. Take time to notice your
breathing and center yourself.

3. Take several short breaks through-



Table of Contents for the Digital Edition of Vim & Vigor - Fall 2017 - University of Virginia

Contents
Vim & Vigor - Fall 2017 - University of Virginia - Cover1
Vim & Vigor - Fall 2017 - University of Virginia - Cover2
Vim & Vigor - Fall 2017 - University of Virginia - Contents
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Vim & Vigor - Fall 2017 - University of Virginia - Cover3
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