Mindfulness at Work

11 Jul Mindfulness at Work

We hear from our friends and clients that they want to be more mindful, but what does this actually mean?

First, let’s define our environment. We don’t need to look far to see the stressors of modern life. It comes in many forms, whether in feeling tethered to our smartphones, pressured to succeed, social comparison, or the struggles of balancing personal life and career. The mindfulness revolution in healthcare and our culture at large helps to provide some time-tested skills to assuage modern maladies. A growing body of research supports the idea that implementing mindfulness techniques throughout our day can improve our ability to manage stressors and resulting anxiety and depression (Hoffman et al., 2010). In fact, studies tell us that practicing mindfulness techniques can help boost relationships and enhance focus, attention, and mental flexibility (Barnes et al., 2007; Moore and Malinowski, 2009). Who wouldn’t want all that? By learning mindfulness skills and applying them to our work routine, we can better manage stressors and thrive in the workplace.

As behavioral health practitioners, we view mindfulness as both a philosophy and a set of tools to help regulate our nervous system. The philosophy of mindfulness reminds us that we can only manage the present moment and that we function and learn best when we focus on one thing at a time. It also reminds us of the importance of cultivating love and respect for ourselves and others. By learning how to use the mindfulness toolkit to regulate our nervous systems, we can reduce physical and emotional discomfort so we can intentionally focus on our goals and values. Jon Kabat-Zinn, one of the most influential mindfulness ambassadors, defines mindfulness as “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally…it’s about knowing what is on your mind.” (Mindful, 2017)

We find that many barriers to practicing mindfulness include people’s expectations and lack of exposure. Let’s begin with what mindfulness isn’t. It isn’t a cure-all for maladies, it doesn’t brainwash us into ignoring our problems with false positive thinking, and it doesn’t take time away from our work day. In fact, giving ourselves time to slow down and use mindfulness skills can improve our efficiency by calming the nervous system and improving task prioritization.

There are many ways you can implement a mindfulness practice at work – even while you’re sitting at your desk, in a meeting, or giving a presentation. However, an easy way to get started is by implementing these skills at transition times throughout your day (e.g. before work, at breaks, after lunch, before going home, and before going to bed). Below is a selection of our favorite mindfulness tools.

Grounding  This technique requires you to pay attention to your body in the space around you. Try it now while sitting. Make sure both feet are planted on the ground. Start to notice your feet on the floor and your body in the chair. Observe what it feels like to have the ground and chair holding the weight of your body.

5-4-3-2-1  Observe your current distress level on a scale from 1-5 (5 being high).  Notice 5 things you can see… 4 things you can hear… 3 things you can feel… 2 things you can smell… 1 thing you can taste. Now check in with yourself again by observing your level of distress. Has it changed? What do you notice? (TIP: you can remember this order by tracing a question mark on your face from your eye to your ear, cheek, nose, and mouth.)

Observing your Breath  One way to calm your nervous system is to engage in diaphragmatic breathing. Try this:  In a seated position, plant both feet on the ground and make sure your back is supported in your chair. Place one hand on your chest and the other on your belly. Your top hand (and shoulders) should remain fairly still. Imagine your belly is like a balloon. As you inhale, the balloon inflates…as you exhale, the balloon deflates. You should also feel your breath expanding your ribs and low back. Inhale whatever amount of air feels natural.

Paying Attention  While someone is speaking to you, listen to their words and focus on what they are communicating to you without judgment or criticism. Wait until they are done before developing your response.

Meditating  This one requires you to find a private room or space outside. There are many kinds of meditation, but the two below incorporate mindfulness practice. Know that your mind will wander, but every time you notice and return to the present, you’ve practiced mindfulness. The success is in sitting down to do it.


The tools and philosophical traditions of mindfulness are time-tested and evidence-based interventions for helping cope with modern stressors. We believe that by applying these skills and strategies to your daily routine you can improve your overall wellness. We recommend trying out different mindfulness tools (such as the exercises above) to determine which ones best suit you. Then, when you find the tools you feel are most effective and practice them regularly, you can make mindfulness work for you.

This purpose of this blog is to educate the reader on health topics and is not intended as medical advice or treatment. If you are struggling with anxiety, stress, depression or any mental health issues, please consult with a Behavioral Health Specialist. Crossover Health members can conveniently schedule behavioral health appointments as part of their employee health care benefit.

About the Authors

Nina Kalus, PsyD is a licensed clinical psychologist at Crossover Health who is dedicated to supporting people’s growth, both individually and in relationship to others. She received her Bachelor of Arts in psychology from Vassar College in Poughkeepsie, NY and her Doctorate of Psychology from the California School of Professional Psychology in San Francisco, CA. Nina has experience working with individuals, couples, and families in hospital, school, residential, and community mental health settings. Her specialties include relationship difficulties, adjustment issues, stress, anxiety, and depression. Nina grew up in the city and suburbs of Chicago and has been living in the Bay Area since 2010. She enjoys cooking, traveling, movies, yoga, and hiking. Alongside her husband, Nina loves exploring all that northern California has to offer.

Josh White, PsyD is a licensed clinical psychologist at Crossover Health and focuses on developing the resilience required to bring your best self to relationships, family, work, and other aspects of your life that are important to you. His training and experience emphases are on treating adults with depression, anxiety, trauma, and chronic pain. He integrates mindfulness, neuropsychology, Acceptance and Commitment Therapy (ACT), and Cognitive Behavioral Therapy (CBT) skills to help provide effective tools for managing life’s stressors and increasing engagement with one’s life goals. He received his Doctorate in Psychology from the California School of Professional Psychology in San Francisco and received his B.A. in Psychology from the University of California Santa Cruz. He completed his internship at San Mateo Medical Center and his Post-Doctoral training at Mission Psychology Group. Before Crossover Health, Dr. White worked with adults and teens in a private practice in San Jose and Santa Cruz. In his free time, Josh enjoys playing music and spending time cooking, hiking, and exploring the Bay Area with his family.


Barnes, S., Brown, K. W., Krusemark, E., Campbell, W. K., & Rogge, R. D. (2007). The role of mindfulness in romantic relationship satisfaction and responses to relationship stress. Journal of Marital and Family Therapy, 33, 482–500. doi:10.1111/j.1752– 0606.2007.00033.x

Hoffman, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A metaanalytic review. Journal of Consulting and Clinical Psychology, 78, 169 –183. doi:10.1037/a0018555

Moore, A., & Malinowski, P. (2009). Meditation, mindfulness and cognitive flexibility. Consciousness and Cognition, 18, 176 –186. doi: 10.1016/j.concog.2008.12.008

Mindful. “Jon Kabat-Zinn: Defining Mindfulness.” Mindful, Mindful, 11 January 2017, www.mindful.org/jon-kabat-zinn-defining-mindfulness/.

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