Mindfulness Matters: 7 Techniques for Your Daily Routine

Being an allied health professional isn’t easy – there’s plenty of stress to go around. The relentless demands of your work environment coupled with long hours and emotional strain can contribute significantly to feelings of anxiety, stress, or burnout.  

According to a survey by the healthcare employment platform Vivian, a staggering 72% of healthcare professionals report experiencing substantial burnout, with many rating it between 3 to 5 on a 5-point scale. Alarmingly, the situation seems to be worsening, as 71% of respondents indicated that their burnout levels remained the same or worsened in the past year. Thankfully, there are exercises that can help you handle the stress of the clinical floor.  

We’ll be exploring the concept of mindfulness, a practice rooted in ancient traditions but increasingly validated by modern science. “Mindfulness-based interventions” (MBIs) are techniques that harness the power of mindfulness to help you manage your stress and center yourself when you’re feeling overwhelmed. 

Understanding Mindfulness: A Tool for Stress Reduction 

Mindfulness is the practice of bringing your attention to the present moment – the now – with an attitude of openness. Jon Kabat-Zinn, a pioneer in the field, defines mindfulness as "paying attention in a particular way: on purpose, in the present moment, and non-judgmentally." Mindfulness encourages you to observe your thoughts and feelings without getting caught up in them, as if you’re watching them pass you by. In turn, this offers a sense of calmness.  

Mindfulness can serve as a powerful tool to manage your stress. Cultivating a mindful approach to your day can help you develop greater self-awareness, emotional regulation, and resilience. You’ll find yourself able to better stay grounded amidst the chaos of the floor, helping you face stressors on an even keel. 

Scientific Evidence Supporting Mindfulness in Healthcare 

A growing body of research supports the effectiveness of mindfulness-based interventions in reducing feelings of stress, anxiety, and depression. For example, a systematic review and meta-analysis found that MBIs provided clear short-term benefits in reducing stress and anxiety.  

While the long-term benefits remain less clear, it’s safe to say that there are plenty of times on the floor when some short-term stress reduction can change everything. Whether that’s handling a challenging patient interaction, difficulties with a colleague, or managing the mental toll of a long shift, mindfulness can help you find your center. 

In a study conducted in Singapore, a 10-week mindfulness program specifically tailored for allied health professionals showed a significant reduction in burnout levels. Participants in the study reported feeling more relaxed, focused, and equipped to handle the demands of their roles on the floor. Both studies also highlighted the potential of mindfulness to improve empathy and patient interactions, as those who practiced mindfulness felt better able to connect with their patients and provide compassionate care. 

Practical Mindfulness Exercises for Daily Practice 

The good news is that incorporating mindfulness into your daily routine is easy. Consider implementing some of these MBIs into your daily routine. Some of these MBIs can even be done during your shift: 
 

• Breathing Exercises: Have you ever focused on your breathing to slow down and lower your stress level? This is actually a core mindfulness practice. Take a few minutes between tasks to practice deep, mindful breathing, which can help calm both your body and mind. 
  

• Mindful Walking: This exercise involves walking slowly and paying attention to the sensations of each step, the movement of your body, and your surrounding environment. Practicing some mindful walking can be a refreshing 5-minute break during your workday. 
  
  
• Mindful Eating: Some folks say you should chew 15 to 30 times per bite. You might not need to slow down that much, but consider taking time to eat meals mindfully. Savoring each bite and paying attention to the flavors, textures, and smells, can transform a routine activity into a mentally grounding practice. 
  
  
• Body Scan: It’s unlikely you’ll have the time for a body scan during your work routine but consider taking the time to practice this exercise at home to decompress after a challenging day. Lie down and mentally scan your body from head to toe, paying attention to any sensations without judgment. This practice will help you release tension and promote bodily relaxation.  

Incorporating Mindfulness into Your Workday 

Incorporating mindfulness into your patient interactions can have a major impact on both you and your patient’s well-being. Mindfulness can be incorporated into clinical routines in several ways: 

• Mindful Moments: Take a brief mindful moment between patient consultations to reset and refocus. Sometimes the stress or frustrations of a prior interaction can carry over easily into the next. Taking a moment to reset helps combat that. This can be as simple as taking three deep breaths to center yourself before entering a patient's room. 
  

• Mindful Listening: Practicing mindful listening during patient interactions offers a big boost to communication and empathy. By fully focusing on your patient without distractions, you can build stronger patient relationships. 
  
  
• Mindfulness-Based Stress Reduction Programs: Hospitals and clinics may offer structured mindfulness programs, such as the Mindfulness-Based Stress Reduction (MBSR) program, to support your well-being. MBSR programs provide tools and techniques tailor-made for managing stress and building resilience. 

Embracing mindfulness habits can help you combat burnout, enhance your general well-being, and even help you to provide better patient care. The evidence supporting mindfulness-based interventions continues to grow, and integrating it into your daily routine can offer a boost to your mental resilience, no matter what the floor throws your way.