Transcend Work Burnout With This Proven Stress-Beating Strategy
During the first few waves of the pandemic, more than two-thirds of us across the UK stepped out on to our doorsteps to clap for the NHS and social workers on the front lines. Their heroism saved countless lives but it came at a cost: the fight against Covid caused a huge spike in burnout among healthcare providers. Stress and exhaustion remain commonplace in the sector – something that many of us can relate to, with nine in 10 British employees experiencing some level of workplace burnout since the pandemic began. So, how to cope?
According to new research, conducted by a team of scientists at Maharishi International University in the US, just two weeks spent practising transcendental meditation (TM) were enough to significantly alleviate conditions such as anxiety and depression in healthcare workers. Test subjects at three Miami hospitals were instructed in the fundamentals of TM, which involves focusing on a mantra and repeating it silently. After a fortnight, incidences of insomnia fell by a third and depressive symptoms plummeted by almost 45%. These benefits continued to accrue over time: three months later, participants’ anxiety levels were more than 60% lower than at the beginning of the study.
Whatever your job, beating burnout for good requires a holistic approach that addresses its causes. Demanding better working conditions – though not always straightforward – might lead to more permanent solutions. But as the famously stressed-out Beach Boy Brian Wilson once put it, ‘Transcendental meditation should be part of your time / It’s simple, it’s easy as making this rhyme.’ For a more in-depth how-to, see below.
Repeat After Me
Though TM is best learned with the help of a certified teacher, its fundamentals are simple to master
01/ Every breath you take
First, find a comfortable place to sit and close your eyes. Take a few deep breaths, inhaling nasally, holding it for a couple of seconds, then exhaling slowly through your mouth. Think about how you feel, in both body and mind.
02/ Choose your words
TM is a form of ‘concentration meditation’, which involves focusing on a simple mantra – try the word ‘ahum’, meaning ‘I am’ in Sanskrit. Silently repeat the word and settle into a rhythm.
03/ Practice makes perfect
Now, stick with it. You can allow other thoughts to intrude but the important thing is to maintain your focus on the mantra. Continue for 20 minutes. Your mind should start to feel calmer; don’t be disheartened if this doesn’t happen the first time. Try to fit in two sessions a day.
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