Working long shifts, no matter your profession can put you under a lot of strain, especially if your working schedule is not consistent. Whether you have to work long hours in an office without leaving your chair or you are experiencing a lot of anxiety due to your responsibilities, there are a few different things you can do in order to make the whole situation a little more pleasant.
Practicing yoga and certain mindfulness techniques can help you stay more relaxed and experience a plethora of other benefits that can help with your long shifts. In order to help you achieve those, here are some of the easiest yoga and mindfulness tips you can start incorporating in your daily routine now.

Improving your shifts through yoga and meditation

1. Start your day with a yoga flow

After getting some rest during the night, waking up your body with some movement is the best way to start your day and prepare yourself for your long shift at work. If you are going to be spending many hours in a chair, it is a good idea to give yourself some time to exercise and stretch so you can eliminate some pressure from your back early during the day.

The easiest thing you can do is start out with some of the most well-known yoga flows which are beginner-friendly and easy to follow and include in your daily routine. The most common one people use is the Sun Salutations, which work all of the 7 major chakras and help you start your day off with the right energy and stretches.

In addition to that, having a lot of energy while you start your day can help you prioritize your responsibilities and allow you to work on anything that requires a lot of attention early on. Fatigue during the day is unavoidable but getting the toughest part of your work early during your shift can help the day pass easier and with less trouble.

2. When things get quiet, meditate

If your long shifts at work give you the time to take some breaks where you are able to not have to focus on doing anything important, there are ways for you to meditate even if you have very little time available in order to clear your mind and relax.

Especially if you’re in the process of making your sleeping schedule a little more organized, finding some time to meditate during your work can help you combat fatigue and allow you to give your brain some much deserved resting time, where you don’t have to think about anything.

Listening to podcasts, short guided meditations and positive affirmations during your breaks combined with some simple breathing exercises can help you find the relaxation your body and mind needs during the long hours of your shift, so using mobile apps for those is probably the best option. If you don’t have these available at the office, you can always lie back in your chair and work on your breathing exercises for as much time as you can manage.

3. Practice yin yoga before going to sleep

One more thing you should always be aware of, especially when working long and tiring shifts is to get enough sleep every single night. Studies have shown that practicing meditative movements such as yoga before you go to sleep can help significantly improve the quality of your sleep and allow you to feel more rested upon waking up and during the day.

Therefore, practicing yoga before you sleep should be a little 15- or 20-minute routine you should allow yourself to repeat regularly. The more you manage you rest during the night, the easier it will be for you to go to work and stay focused, no matter how many hours of obligations lie ahead of you.

Implementing simple mindfulness techniques to your advantage

1.Focus your attention on one thing at a time

Trying to multitask, especially if you have a lot of things to work on is usually an open invitation for making more mistakes. “Working long shifts can make you feel very tired and shifting your attention from one thing to the other can cause you to lose your focus and leave important things incomplete”, notes Dorian Martin, an HR manager for WowGrade.

One of the most helpful mindfulness techniques you can use while working is being aware of the most urgent responsibilities you need to take care of and completing them before you move on to another project. This will help you always have something to do and it will make you less tired and nervous if you don’t have to worry about completing 10 different things at the same time.

2. Keep distractions away from your office

Long shifts can be tiring and difficult to deal with, especially if you work at odd hours or spend the majority of your time alone in your office. Losing your focus and spending time on things that are not important can cause you to lose track of your obligations and make you nervous and tired, especially if you need to work harder to catch up later.
This is exactly why it is important to be mindful of your obligations and keep everything that is going to distract you away, while you work. If your phone is your biggest distraction, you can try using an app such as Forest in order to stop yourself from using your phone while working. The more focused you are on your work, the easier the time will pass and the less nervous about your obligations you will be.

3. Be aware of things that upset you

A part of mindfulness is about understanding and acknowledging the things in your everyday life that upset you and this can be applied to your workplace too. Whether you are dealing with deadlines that put too much pressure on your shoulders or coworkers who you can simply not get along with, it is a good idea to give yourself some time and space to understand these issues.

“Being aware of the things that upset you can help you work towards fixing and improving them and it is up to you to make your work environment more tolerable if you see those around you not trying to do the same”, advises Estelle Liotard, an editor for TrustMyPaper. Being upset over little things can drain your energy and make you feel tired so working towards fixing them can turn this situation around.

4. Make sure to move during your breaks
If your breaks allow you to get outside of your office space, it is a good idea for you to try and fit a quick walk into your everyday work schedule. Whether you choose to go for a walk around the block or to a nearby park, spending some time outside of your working environment can help clear your mind and allow you to go back to work with a much better mood and stay productive.

When your shifts are long, it is important that you change your scenery every now and then. Even a quick walk to the bathroom every now and again can help you stretch your legs and think about something different than all of your work-related obligations.

This will allow you to be more productive and feel less tired during your shift.

“Making resting your biggest priority when you are home from work is going to help you have a clear mind and a rested body. Both of these will allow you to be able to work for longer and without getting tired too quickly during your long shifts at work”, says Diana Larsson from Studicus.

Use yoga and mindfulness to your advantage
Whether you are a beginner to yoga and mindfulness techniques or not, you need to remember that everyone needs to start somewhere in order to be able to experience all the benefits such practices have to offer.

By remembering to incorporate as many of these tips into your daily life as possible, you will be able to slowly but surely make your long shifts a little easier to deal with, no matter how tiring they can get.
What are your favorite yoga and mindfulness tips you implement on a daily basis?

Author's Bio: 

Martin has a deep understanding of internet marketing and has a nag for website development as a side hustle.
Along with side-hustle, he has developed a deep understanding of mental health through yoga and meditation.