Become more zen in the City to boost your mental health and wellbeing

Modern work demands have never been greater. A combination of increased targets, shorter deadlines, and an overflowing email inbox has left many of us feeling overwhelmed by work.

Mix in the Brexit-induced market uncertainty, a dash of office politics, and the normal stresses and strains of life outside of work – no wonder stress and anxiety levels among city workers are now at an all-time high.

It’s normal to feel some stress and anxiety at certain points in our lives, but too much means that the brain functions less effectively, which ultimately leads to a deterioration in both mental and physical health.

In short, our minds need some work, like every part of the body, yet they often get little or no attention.

When the mind becomes unwell, all of life is negatively impacted. Poor mental wellbeing is an epidemic of our generation. The evidence available from a variety of studies is irrefutable: a balanced mind has a positive impact on every aspect of life, and ultimately leads to health and happiness.

But we already know this, right? Awareness about mental health is at an all-time high, and the view that “lunch is for wimps” is history. But lots of us still struggle with knowing how to care for our mind’s wellness.

As an NHS mental health clinical lead with a dual medical and psychotherapy background, I see the impact of not caring for our minds every day in my work. This inspired me to write Ten to Zen, a 10-minute a day mental workout that will quieten your mind, help you think clearly, and ultimately improve your life.

So, here are my four top tips to help us all become more zen in the city.

Just stop

Stopping to take 10 minutes out of each day can have an incredibly positive impact on your life. In a short amount of time, you allow the brain to quieten, which can lead to calm and rational thinking. It will also allow you time to process events in your life. When we don’t stop to process life events, our distress levels very often increase.

Know your limitations

No matter who we are, we all have limits. Working 14-hour days at a relentless pace comes with a price tag, often with detrimental consequences. If you are struggling, acknowledge your limitations, and don’t be afraid to ask for support at work. Whether you need practical or professional assistance, asking for help is a step in the right direction.

You are not your thoughts

Many people have patterns of thinking that are unhelpful. A recent research study suggests that around 80 per cent of our thoughts consist of negative content. If some of your thoughts include being critical, judgemental, or harsh about yourself, remember that they don’t define you and they are not facts, just simply thoughts.

Learning to restructure those thoughts and observe them can be incredibly liberating. Additionally, treating yourself with a degree of kindness can go a long way, as most of us can give ourselves a pretty tough time.

Choose helpful and healthy coping strategies

This might sound like an obvious suggestion, but it can be transformative.

It is not uncommon for many of us to rely on stimuli such as alcohol, drugs, and caffeine to get through the working week, which we combine with an endless list of distractions from shopping to gambling, but ultimately they don’t help.

Instead, perhaps think of exploring more helpful alternatives in the form of exercise, healthy diets, meditation, and of course, taking the time to be more zen.

Ten To Zen by Owen O’Kane is out now (Bluebird). Headshot picture credit: Nicky Johnston.