From chaos to calm: Meditation strategies for high-stress jobs

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New Delhi: High-stress professions include healthcare, emergency services, law enforcement, finance, and the IT field often require constant decision-making, multitasking abilities, and long hours. These demands can lead to burnout, anxiety, stress, and a decline in overall mental and physical health. Meditation, when practiced regularly, is a powerful tool to manage stress, improve focus, and foster resiliency, helping to boost the happy hormones in the brain like serotonin, dopamine, endorphin, etc.

Dr Narendra K Shetty, Chief Wellness Officer, Kshemavana Naturopathy Center, shared effective meditation strategies tailored to high-stress professionals, including practical steps, benefits, and precautions.

Mindful Breathing Technique Steps

1. Sit in a relaxed position.
2. Inhale slowly through the nose for 4 seconds. Hold your breath for 2 seconds.
3. Exhale through the mouth for 6 seconds. Repeat for 5-10 minutes.

Benefit

1. Immediately reduces stress.
2. Enhances mental clarity & thinking capacity. Can be done anywhere.

Who Should Avoid:

1. People with respiratory disorders should adjust breath lengths accordingly.

Guided Meditation Technique Steps

1. Choose a meditation session based on your needs (stress relief, focus, etc.). Sit or lie down, and follow the audio guidance accordingly.

Benefits

1. Good for beginners. Accessible and time-efficient.
2. Body Scan Technique Steps
3. Lie down or sit comfortably.

Close your eyes and focus attention on each part of your body, starting from the toes to the roof of your head.
Breathe slowly and release tension from each part.

Benefits

1. Increases awareness of the body. Releases physical tension from stress

Visualization technique Steps

1. Sit or lie in a comfortable place.
2. Visualize a peaceful place (e.g., beach, forest, river, lake, mountains). Imagine sounds, scents, and sensations.

Benefits

1. Induces calm immediately. Supports emotional regulation.

Walking Meditation Technique Steps

1. Find a quiet path.
2. Walk slowly and pay attention to each step and breath. Let thoughts pass without any judgment.

Benefits

Combines physical activity with mindfulness. Great for those who can’t sit still.

 Dr Narendra K Shetty, Chief Wellness Officer, Kshemavana Naturopathy Center, shared effective meditation strategies tailored to high-stress professionals, including practical steps, benefits, and precautions.  Mental Health Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare