From the moment you wake up in the morning, texts, emails, video meetings... texts reminding you of that video meeting again... Do you work with technology in this way? Sometimes, does all this make you feel overwhelmed, stressed, and anxious? We call this the "dark side" of technology. It can have a big impact on your mental and physical health. But don't worry, we can get rid of this situation, that is, prevent burnout after working. One of the best ways to do that is through 'Mindfulness'.
Simply put, what is 'Mindfulness'?
'Mindfulness' is a very simple thing. In Sinhala, it means "being mindful" . It means paying attention to what you are feeling and what you are doing in the present moment without any judgment. Imagine that you are breathing, and paying attention only to what is happening as you inhale and exhale. Through simple things like this, we can reduce the pressure of technology and work more efficiently, happily, and with control.
Mindfulness is a very powerful mental exercise that teaches you to keep your mind in one place and live in the present moment.
What does new research say about this?
A recent study investigated whether mindfulness or digital confidence is more important in protecting against the negative effects of technology in the workplace ( stress , anxiety, FOMO, and technology addiction).
Of the 142 employees who participated in the study, 73% had mild or moderate stress. More than 21% had high or very high stress. The results clearly showed that, no matter how much trust we have in technology, mindfulness is very important to protect against stress, anxiety, and other negative effects that come with it.
You can understand this more clearly from the table below.
| The negative impact of technology | The help of 'Mindfulness' |
|---|---|
| Stress Getting overwhelmed with work and getting dizzy. | It calms the mind, identifies the cause of stress, and gives you the strength to deal with it. |
| Anxiety Constantly being afraid of the future and of things going wrong. | It reduces unnecessary fear and anxiety by focusing the mind only on the present moment. |
| Overload Getting tired of receiving emails and messages at the same time. | They teach you to focus on one task at a time. This way, you won't get distracted. |
| Fear of Missing Out (FOMO) I'm afraid that I'll miss out on what others are doing when working remotely. | It helps you feel content with where you are and what you are doing. It reduces unnecessary thinking about others. |
How to use mindfulness in practice?
Even the world's most famous organizations are now conducting Mindfulness programs for the mental well-being of their employees. For example, Google has launched a program called "Search Inside Yourself."
How to Send a Mindful Email
One very practical thing taught in this program is 'mindful email'. It means:
1. First, write the email you want to send.
2. Before pressing the Send button, take 3 deep breaths.
3. Now read the email again.
4. Think, "How will the recipient of this email feel when they read this?"
5. Is what you want clear enough? Or are there any wording errors? Make changes if necessary and send them.
Just think how many problems in the workplace can be reduced with something as simple as this.
"A minute" before a meeting
Another thing that is done in an organization is that before any meeting starts, everyone takes a minute to focus on their breathing, either with their eyes closed or open. This is called "minutes to arrive." That is, preparing to arrive at the meeting not only physically, but also mentally. How much more focused and calm can this little thing increase during the meeting?
Simple Mindfulness Exercises You Can Do Yourself
Even if your office doesn't have programs like this, you can still practice these things on your own.
- Listen to your body: While working at the computer, take a moment to think about what you're feeling in your body. Does your back hurt? Are your eyes tired? Are your shoulders tense? Be aware of that.
- Reduce digital distractions: Close all unnecessary apps and windows while working. Turn off notifications on your phone. Do only one task at a time.
- Come back to your breath: When you feel overwhelmed and stressed, stop what you are doing for a moment and take a few deep breaths. Focus only on the breath going in and out. Do this for just a few seconds.
- Silence your phone: Stop all notifications from every app. When you get home in the evening, make it a habit to stay away from technology completely.
- Ask yourself questions: During the day, ask yourself, "Am I feeling okay mentally?" "How am I feeling physically?"
These things are very easy to start with. Sit in a chair, close your eyes, and just focus on your breathing. That's the beginning. But remember, if this stress and anxiety are too severe to control, it is essential to see your family doctor (doctor) for advice rather than suffering alone.
Take-Home Message
- Tech stress is a real condition that can affect your mental and physical health.
- Mindfulness is a very powerful and simple way to manage this stress.
- This means paying attention to the present moment, without any judgment.
- Simple exercises like focusing on your breath and taking short breaks during work can make a big difference.
- If your stress is severe or difficult to control, never hesitate to see your doctor for professional advice.
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