Mindfulness Training for Stress Management: Where to Start & How it Helps
Do you notice tension in your jaw or a clenching in your stomach when stressed? Are you anxious about the next meeting or constantly interrupted by email notifications? If so, you're not alone.
Nowadays, every influencer, magazine, and corporate wellness program seems to be talking about mindfulness. But is it just another buzzword, or can it be the superpower we need to manage stress?
According to strategic life coach Shannah Kennedy, mindfulness training has a powerful, proven impact on stress. And the need for it is greater than ever.
Gallup's State of the Global Workplace 2024 report revealed that stress levels in Australia and New Zealand are 17% higher than the global average. A 2024 report by ADP Research showed that Australian workers experience the highest rate of stress in the APAC region, followed closely by India.
3 Main Stress Triggers in the Workplace
Shannah highlights three key stress triggers people face in the workplace:
Lack of Clarity and Control: "You might feel like a hamster on a wheel," Shannah says. "If your goals, role, or expectations aren't clear, your stress increases, and motivation drops."
Overload of Information and Digital Fatigue: "We're constantly bombarded with emails and back-to-back meetings all competing for our attention. People often find themselves in a high cortisol state, jumping from one task to the next."
The Always-On Culture: "People are pressured to be constantly productive and available. Without boundaries, burnout quickly follows, impacting both your wellbeing and productivity."
How does mindfulness training reduce workplace stress?
Mindfulness training helps reduce stress by teaching individuals how to regulate their nervous system, stay present, and respond rather than react. It helps us slow down, reset, and respond more intentionally.
Shannah says it begins with strengthening the pause.
"Think of life as a marathon," says Shannah. "If you don't stop at the aid stations to recover, your nervous system never gets the chance to calm down and reset. Mindfulness is that pause – the moment you can stop and ask, 'What's my plan for the next 5km?'"
When we practice mindfulness, we pace ourselves instead of rushing. This gives our brains the time to catch up, preventing impulsive responses and reducing stress. Even something as simple as taking three deep breaths can help us approach tasks like replying to emails more clearly and calmly.
Mindfulness also plays a critical role in regulating the nervous system. By tuning into your five senses, you can reduce cortisol levels and signal to your body that it's safe, calming your stress response in the moment.
Mindfulness and human skills development
Mindfulness doesn't just lower stress – it also strengthens valuable human skills.
Take listening, for example. Mindful listening is essential for empathy, collaboration and effective leadership. In today's fast-paced world, we often rush through interactions, but mindfulness training teaches us to slow down and be present. When fully present, you can better tune into emotions – yours and others – which leads to stronger relationships and trust.
Shannah adds, "Mindfulness training helps you become more self-aware, which is key for emotional intelligence. You learn to stay composed in difficult moments, lead with compassion, and bounce back from setbacks faster."
The power of mindfulness in high-pressure environments
In high-pressure environments, mindfulness gives you the ability to self-regulate.
"Olympic athletes rely on mindfulness to stay calm under pressure and pace themselves," Shannah says. "Leaders can do the same. It helps you hold perspective, think clearly, and remain a calm presence for your team."
Leaders who practice mindfulness can maintain emotional composure even when chaos surrounds them. This makes them a calming presence for their teams.
Mindfulness also helps leaders gain perspective. When you lose perspective, it's easy to become judgmental or overwhelmed. Mindfulness restores that perspective, giving you the clarity needed to make better decisions.
The benefits of mindfulness at work
When teams and individuals begin using mindfulness practices, the results can be transformative. A study by the University of Nottingham found that employees who are more mindful in the digital workplace are better protected against stress, anxiety and overload. It’s one of the job-ready skills that nobody told you about but everybody needs.
Shannah says there are many tangible benefits for the workplace too:
Reduced burnout and stress
More energy and focus
Fewer sick days
Improved performance and innovation
A stronger workplace culture based on trust, respect, and empathy.
How to start mindfulness when you're too busy
For someone new to mindfulness, it can seem daunting – especially when you're already feeling busy and overwhelmed. But Shannah says that when it comes to mindfulness training, starting small is key.
"The number one skill is breath. You don't need long meditation sessions. Even taking three deep breaths can change your nervous system. For example, when you wash your hands, do it slowly. Smell the soap, then take three deep grounding breaths. It only takes a few seconds, and it's a simple, effective practice."
Shannah recommends "habit stacking," where you attach mindfulness to something you already do frequently, like drinking your morning coffee or washing your hands.
She also suggests short, micro-practices like taking three deep breaths before a meeting, while waiting in a queue, or during a coffee break.
"These moments may seem small, but they can be life-changing," says Shannah. "Sometimes when I guide people through this for the first time, they cry. They realise they've been holding their breath for years.
Another easy practice is to focus on tasting things.
"We often stop tasting our coffee or wine after the first sip. But focus on tasting at least the first four sips. Be more present with your tongue and what you are tasting.
Debunking common myths about mindfulness
Because mindfulness is often hyped, it's surrounded by a few myths. Here's what Shannah wants people to know:
You don't need to clear your mind: Mindfulness is not about stopping thoughts; it's about being more present and aware of them.
You don't need 30 minutes a day: Mindfulness is about consistency, not duration. Even two minutes of mindfulness can make a noticeable difference.
It's not just for wellness: Many people view mindfulness as a wellness trend and think it's too "soft" for business, but Shannah argues it's a high-performance tool backed by neuroscience. "Athletes use breath control to lead their brains, and so can we."
Implementing mindfulness training in the workplace
For those managers wanting to explore mindfulness training programs, Shannah has some tips for success. She recommends short, consistent mindfulness sessions that can be easily integrated into the workday.
"Focus on one sense per session, or try a five-minute reset. This could be a live session or a digital tool, like journaling your mindfulness experience."
Shannah says consistency is key: "Don't just do it once. It needs to be integrated into the culture and operations. For example, leaders might start every meeting with three deep breaths and end with a high five."
And it has to start from the top.
"If managers experience mindfulness first, lead by example and share their experiences with the team, it normalises it. Make it a gift, not a task. It's not another to-do – it's a high performance skill worth nurturing."
Final thoughts
Mindfulness is not about escaping pressure but meeting it with presence, clarity, and calm. By practising mindfulness, we can face challenges head-on and become more resilient in our work and personal lives.
Shannah Kennedy
Keynote Speaker, Executive Life Coach & Best Selling Author
Shannah Kennedy is a renowned strategic life coach with over two decades of experience. Her clientele includes elite athletes, CEOs, business owners, teams, and individuals seeking personal and professional elevation. Specializing in executive strategy, values, vision, and overcoming burnout, Shannah is the author of the global bestseller "The Life Plan" and seven other titles with Penguin Random House. As a sought-after wellbeing specialist, keynote speaker, and workshop facilitator, Shannah simplifies essential life and wellness skills, focusing on self-care, self-management, and self-leadership for high performance.
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