3 quick mindfulness exercises to prepare for difficult coworker conversations🚨

Nobody likes to have difficult conversations with others — especially with coworkers! But sometimes you've just got to do it.

The longer you avoid "the talk," the more likely you are to feel stressed and miserable at work.

It's completely natural to feel nervous and anxious when confronting a coworker. Practicing mindfulness exercises beforehand can help you stay calm and approach the conversation with a clearer, more focused mindset.

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Before you have that talk, why not listen to a guided meditation first?

Guided meditation can help you focus your attention on the present moment. Instead of worrying about how things will go, following a guided meditation can bring you back to the here and now.

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A calm voice guides you to focus on your breath, let go of tension or stress, visualize a peaceful scene, or think positive thoughts, allowing you to feel calmer.

Being in a calm state before that difficult conversation will come in handy. You'll not only be able to communicate your own needs clearly, but you'll be able to listen and respond better to your coworker.

Where can you find guided meditations?

• YouTube or Podcasts: search for "guided meditation"

• Apps: some options are Calm, Headspace, or UCLA Mindful

• Websites: such as InsightTimer

Another way to prepare yourself for that conversation is through taste, but don't think the point is to just enjoy a tasty treat.

When you eat mindfully, you use an intentional sensory experience to help regulate your nervous system, which creates a sense of calmness and awareness.

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Slowing down with a small treat and truly savoring the flavor can help reset your nervous system and shift your thoughts to the neutral, present moment. This allows you to approach the upcoming conversation with ease at lunch or during break time.

If you don't have the time to eat a big meal, you can try doing it with something small like mints. Remember it's not about what you eat, but how you eat.

How to eat mindfully:

1. First: give it a sniff. Scents elevate the flavor, improve your mood, and keep you present.

2. Next: grab ONE piece, place it on your tongue, and swish it around. Remember the key is to take your time! Don't just toss a handful in your mouth and start chewing. Just take one! Let your taste buds fully experience the flavor sensation.

3. Lastly: close your eyes and chew. The moment you've been waiting for, now go ahead and chew! Closing your eyes can help you stay focused on the experience too.

Overall, using small treats like candy or gum can be a quick, discreet way to calm yourself and help anchor you to the present while at work.

Focusing on your 5 senses is another way thatcan help you become aware of your present surroundings and calm your mind.

Instead of worrying over and over about how your coworker will react, take a minute to smell flowers, hear the birds, or "taste the rainbow" (if you have Skittles). Focusing on your senses iscommonly used as a grounding technique to re-center your mind and calm racing thoughts.

How to do a 5 senses exercise:

1. Notice FIVE things you can see.

(Desk, computer, picture, floor, ceiling)

2. Notice FOUR things you can feel.

(Hard keyboard, smooth mouse, soft office chair, warm face)

3. Notice THREE things you can hear.

(Phone ringing, printer beeps, giggling)

4. Notice TWO things you can smell.

(Perfume, popcorn)

5. Notice ONE thing you can taste.

(Mint)

If you're unable to use all your senses, that's okay! Just focus on the ones you can use. The goal of this mindfulness exercise isn't to engage every sense, but it's to slow down, take a step back, clear your mind of stress, and be fully present.That way you, can walk into that conversation with a calm, clear head, free of racing thoughts!

Well, that depends...

• Guided meditation is great if you can't focus.

• Mindful eating is helpful if you're feeling restless.

• 5 senses is handy when you're feeling overwhelmed.

To choose what works for you, consider the pros and cons of each exercise!

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Guided Meditation Pros

• Someone is guiding your thoughts

• Lots of options to choose from

• Easy to access on YouTube

• Available in different languages

Guided Meditation Cons

• Voice may be distracting

• Subscriptions may be required

• May not have enough time to watch

• You'll likely need access to wifi or data

Mindful Eating Pros

• Discrete

• Quick

• Small and easy to access (pockets)

• Variety of flavors

Mindful Eating Cons

• Work may prohibit eating

• Treats may dissolve too quickly

• May not be available

• Need to buy it

5 Senses Pros

• Free to access (doesn't require additional cost or materials)

• Can do this exercise anywhere (even outside)

• It's self-guided (you have the freedom to choose what to focus on)

5 Senses Cons

• May be difficult to keep focus on if the environment is too noisy or busy

• Can be a bit hard to remember all the different steps and actions

• Since it's self-guided, it's up to you to keep yourself focused and present

When deciding which exercise to do, consider your own needs, along with how much time you have, and your work environment. You don't have to stick with just one!

Remember, the goal is to pick the exercise that will keep you grounded and calm, so you'll be ready to have that difficult conversation with a coworker.

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With these three quick and simple mindfulness exercises in mind, you now have a way to calm and ground yourself before that inevitable conversation.

Remember to just...