MONAD 6 - Page 14

Happiness at Work
Happiness at Work
Article by Niloma Emmanuel
I often sit through long meetings at work . A recent two-hour lunch session left me feeling bored , resentment for wasting my lunch break and I even started to feel like I didn ’ t belong .
This shocked me . Most of the time , I enjoy the work I do and I like my colleagues , so I started to research methods to increase happiness at work . I wanted to remove or at least reduce the time I felt any negativity like this . Though the general consensus seems to be ‘ seek happiness in your personal life and accept some level of misery at work ’, I am determined to avoid this distinction and aim for happiness in all my aspects of my life .
Everyone , regardless of job title can increase happiness at work . The first step is to become aware of any negative states as they arise . You can only change aspects you know about . In general , the mind-set in which you approach every day and each task within your day , will have the most significant effect on how happy you feel and subsequently how much energy you have . Being stressed or bored is just too draining .
I have integrated the following six practices into my workday , with noticeable benefits .
Exercise 1 : Take a 10-20 minute walk surrounded by nature . time or even less time compared to when I previously stayed in the office all day . The walk will put you in a positive mood and clear your mind , increasing your mental capacity . You might even go back to the office inspired with a creative new idea .
If it ’ s chucking down with rain , I find a café with a good view and have a cup of tea , soaking up the scene . On a warm day , I do minimal walking and sit on a park bench or a mat and sun bathe . Being amongst nature is the key to the exercise . As a city girl myself , I personally find this practice has the most dramatic effect on my day .
Physically leaving the work environment can also help give you perspective of your overall life and not get dragged into thinking work is the most important part of it . When you ’ re absorbed in it all day long , it ’ s easier to think that meeting all your deadlines is the priority , ahead of your well-being and family time .
Exercise 2 : Carry out three conscious acts of kindness throughout the day , without expectation for anything in return .
Think of the last time you bought a present for someone and the last time you received a present . Most times we feel more joy in the act of giving and this includes gestures as well as physical gifts .
It ’ s most beneficial if you take the walk in the middle of your working day . If this isn ’ t possible , after work is good too . The most challenging days to practice this is on those hectic days . But guess what – that ’ s when you would benefit from it the most .
Furthermore , I find I am more efficient in the afternoon and complete my tasks in the same amount of
For example , I actively choose a good moment to give way to a car waiting to turn , or I give up my seat on the train . Sometimes I buy chocolate biscuits for my team , which is always much appreciated . Small gestures like this have a positive effect on those around me and additionally put me in a great mood .
Exercise 3 : If you need to sit through a long meeting ,
Page 14 | Monad 5 / 2017
Happiness at Work Article by Niloma Emmanuel I often sit through long meetings at work. A recent time or even less time compared to when I previously two-hour lunch session left me feeling bored, resent- stayed in the offi ce all day. The walk will put you in a ment for wasting my lunch break and I even started positive mood and clear your mind, increasing your to feel like I didn’t belong. mental capacity. You might even go back to the offi ce inspired with a creative new idea. This shocked me. Most of the time, I enjoy the work I do and I like my colleagues, so I started to research If it’s chucking down with rain, I fi nd a café with a good methods to increase happiness at work. I wanted to view and have a cup of tea, soaking up the scene. remove or at least reduce the time I felt any negativ- On a warm day, I do minimal walking and sit on a ity like this. Though the general consensus seems to park bench or a mat and sun bathe. Being amongst be ‘seek happiness in your personal life and accept nature is the key to the exercise. As a city girl myself, some level of misery at work’, I am determined to I personally fi nd this practice has the most dramatic avoid this distinction and aim for happiness in all my eff ect on my day. aspects of my life. Physically leaving the work environment can also Everyone, regardless of job title can increase hap- help give you perspective of your overall life and not piness at work. The fi rst step is to become aware of get dragged into thinking work is the most important any negative states as they arise. You can only change part of it. When you’re absorbed in it all day long, it’s aspects you know about. In general, the mind-set in easier to think that meeting all your deadlines is the which you approach every day and each task within priority, ahead of your well-being and family time. your day, will have the most signifi cant eff ect on how happy you feel and subsequently how much energy Exercise 2: Carry out three conscious acts of kind- you have. Being stressed or bored is just too draining. ness througho ]H^K]]^X][ۈ܂[][[]\H]H[Yܘ]YH[^XX\[^Bܚ^K]XXXH[YH˂[وH\[YH[HYH\[܈YKBۙH[H\[YH[HXZ]YH\[ [^\\H NZHH L LZ[]H[\[Y[Y\HY[[ܙHH[HXو][[\˜H]\K[Y\\\\\[\\X[Y˂]8&\[[YHX[Y[HZHH[[HZYH܈^[\KHX][HHH[›و[\ܚ[^KY\\۸&]XKY\ܚ]H^HH\Z][\܈H]H\^HX]\ˈH[[[[^\XXHۈHZ[Y][Y\H^H]H\Z]܂\\ۈHXX^\ˈ]Y\]8$]8&\^HX[KX\[^\]X\XX]Y X[[[H[[YHH]H[ \\\ZH\]HH]]H{ XۈB\[YH[Y][ۘ[H]YH[HܙX][ \\[ܙKHHH[H[ܙH{ Y[[HY\Bۈ[\]H^H\[H[YH[[[قYH M[ۘY H M‘^\\H ΈY[HYY]YHۙYY][