Stress is a part of our everyday lives, and is thought to be a major cause of mental distress and physical illness. Stress is common in the Canadian workplace. According to results from a Wellness Survey (2007) by a Canadian manufacturing company, 55.7% of survey respondents indicated that they experienced excessive work-related worry or stress. This is a major concern because millions of working days every year are believed to be lost due to stress.

 Unmanaged stress can have negative effects in the workplace such as increased time off from work and increased work- place injuries. Additionally, stress can have an impact on your home life and result in increased drinking, anxiety, and even depression. Unmanaged stress can also lead to increases in infectious diseases, prescription rates, over-the-counter drug use, and heart problems (Health Canada, 2008).

It is important to know that we can’t always get rid of stress, but we can change how we deal with stress.

You Can Control How You Deal With Stress

Practice the Art of Mindfulness. Mindfulness is an ancient practice that teaches us how to deal with stress, and can be used anytime, anywhere.

Mindfulness is taking the time to be aware of what is actually happening in the present moment without judging your experience (Kabat-Zinn, 1990). Many of us spend too much of our lives thinking about the past, planning for the future, or judging and thinking about our current experience. So much so that we miss the time during which we actually do our living – the present.

Mindfulness uses the practice of moment-to-moment awareness to help us simply to BE where we are. By focusing on our breathing it helps to keep your mind in the present experience and promotes clear thinking and calmness of mind and body. Research has shown participation in Mindfulness results in improvements in mood, symptoms of stress, and quality of life (Carlson et al., 2004).

Tips on How You Can Practice Mindfulness in Your Daily Life

1. Be aware of your breathing pattern, and try to breathe slower and deeper. Ideally your breathing should come from the bottom of your belly. Avoid chest breathing which is usually rapid and shallow.
2. Stop for one minute every hour and become aware of your breathing. Use this moment to regroup and recoup.
3. During the day take time to be self aware. Try to notice if there is any tension in your back, shoulders, and face. Allow yourself to let go of any tension by focusing on your breath, and taking deep breaths in and out for a few moments.

By taking the time out of your busy day to check in with yourself, you can learn how to manage your stress and in return take control of your overall health and well-being.


KEY REFERENCES:

Carlson, L., Speca, M., Patel, K., & Goodey, E. (2004). Mindfulness-based stress reduction in relation to quality of life, mood, symptoms of stress and levels of cortisol, dehydroepiandrostrone-Sulftate (DHEAS) and melatonin in breast and prostate cancer outpatients. Psychoneuroendocrinology, 29, 448-474.

Health Canada. (2008). Mental Health- Coping with Stress. Retrieved November, 26,2008, from
http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/life-vie/stress-eng.php

Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain and illness. New York: Delacourt.
Ralph Alan Dale, Tao Te Ching: A New Translation & Commentary, Watkins Publishing, 2002.

Windsor Essex County Health Unit. (2007). Wellness Survey. Unpublished