Skip to content

If you are in need of immediate assistance please dial 9-1-1 or 9-8-8. You’re not alone in this journey. Find more trusted local resources.

Micro-Mindfulness Practices that Ease Stress for Social Service Workers

A group of counsellors sitting in a circle with their eyes closed, practicing mindfulness techniques.

Imagine finishing a difficult phone call and turning to your computer to document the interaction. You notice your shoulders are tense, your jaw is clenched, and your mind is running through the next tasks waiting for you. By the time you leave work, it feels like there is hardly any time left to bring your body back to a calm baseline.

If this sounds familiar, you are not alone and it’s not your fault. Having trouble with resetting emotionally is common in high-demand roles in social services, especially during the holiday season where stressors tend to pile up. The good news is that there are small actions you can do throughout the day to help you feel more grounded, both at work and at home.

Applying Mindfulness in the Workplace

Mindfulness is the practice of paying attention to the present moment without judging what is happening. The present moment can include your thoughts, feelings, and what’s going on around you.1

Have you ever felt a pit in your stomach or lump in your throat when facing a work task you don’t enjoy? A study from Simon Fraser University showed that mindfulness can help people view their work tasks as less threatening1. This means when mindfulness is practiced consistently, our thoughts, feelings and physical sensations about these tasks can shift over time, becoming more helpful and easier to manage.

If you work in social services, you already know how rare quiet moments can be, especially during busy seasons. One way to support yourself is by practicing short micro mindfulness activities to help manage stress. These activities can fit into things you already do, so they don’t become an extra task on your to-do list. Practicing micro-mindfulness activities throughout the day can also help prevent stress from building your body, which may reduce feelings of overwhelm.2

Here are some micro-mindfulness strategies you can incorporate into your day:

1. Take a mindful micro-walk

A mindful micro-walk is a simple tool that turns an ordinary walk into a moment of present moment awareness. By paying attention to your body and surroundings, it can help release tension and regulate your nervous system. Grabbing a coffee or moving between floors at work? Take a moment to notice your feet on the ground, the rhythm of your steps, or the sounds around you. Try these steps during your short walk:3

  • Take a deep breath before you start and walk at a slower pace than you usually do.
  • As you walk, pay attention to how your arms, legs and feet feel with each step.
  • Notice how it feels when your feet touch and lift off the ground.
  • Notice the details of your surroundings, such as furniture artwork, or colours.

If your mind wanders during this activity, that is completely normal. Gently bring your attention back to what you are noticing.

Try practicing this consistently throughout the day and see if you notice a difference in how you feel, both during your shift and by the end of the day. For a full version of a mindful walk, watch the 10 Minute Guided Walking Meditation video from 10 Minute Mindfulness.

2. Body Scan

Have you ever gone home after a shift and noticed that your body had been tense all without you noticing? A body scan is a mindfulness skill that helps you check in with your body, recognize where tension is building and gently relax those areas. Here is how you can try it:4

  • Sit comfortably and close your eyes if you are able. Notice the weight of your body on the chair and the support of your back.
  • Take a few deep breaths, inhaling to energize and exhaling to relax.
  • Slowly move your attention from your lower to upper body, noticing any tension and allowing each area to soften:

a) Feet and legs: See if you can relax.
b) Hips and lower back: Notice how they feel and gently soften the muscles.
c) Stomach and mid-back: Notice any tension and allow these areas to be released.
d) Hands and arms: Notice their temperature and try to relax them.
e) Shoulders and upper back: Let them slowly drop and relax
f) Neck, jaw, and face: Notice any tightness or tension and gently soften your muscles.


  • Finally, notice your whole body as one. Take a final deep breath and open your eyes.

Even a brief body scan can help you identify tension and stress before it becomes chronic, making it easier to take action sooner. For a full version of a body scan, watch the 10 Minute Body Scan from 10 Minute Mindfulness.7

3. One-task Mindfulness

For many workers in the social services sector, multitasking can be hard to avoid. However, it can also increase your cognitive load and add stress throughout the day. Whenever possible, try focusing on one task at a time. This could be making a cup of tea, typing notes, or scanning documents. To practice one-task mindfulness try the following:

  • Slow the moment down slightly and notice each step of what you’re doing.
  • Pay attention to the sensations involved, for example, the weight of paper, the warmth of a mug, or the feeling of your fingers on the keyboard.
  • Listen to the sounds that naturally happen during the task.
  • If your attention drifts, gently bring it back to the task at hand.

This kind of focused noticing can help reduce overwhelming feelings and give your nervous system a chance to settle, all while you complete something you already need to do.

4. Practice Self-Compassion

The holiday and new year seasons can bring up difficult thoughts and feelings for many people. Taking a moment to practice self-compassion can help you acknowledge your experiences without judgment and offer yourself kindness and support. You can try the following exercise:

  • Place one hand gently where you feel stressed or overwhelmed most strongly. Imagine this is the comforting hand of someone who cares for you. Notice the warmth flowing from your hand into your body. Make room for the feeling and hold it gently, as you would comfort a crying baby or puppy.5
  • Take a moment to remind yourself of all challenges you have navigated, the times you have cared for others and the strengths that have carried you through.5 For a full self-compassion exercise, watch Guided Meditation: The RAIN of Self-Compassion video from Tara Brach.8

In moments where you feel overwhelmed, small practices of mindfulness like taking a mindful walk, doing a quick body scan, or offering yourself a bit of self-compassion, can help bring a sense of calm into your day. These brief pauses can make busy shifts more manageable and create space to care for yourself while caring for others.

References

  1. Toniolo-Barrios, Mariana and Lieke, L. (2023) Mindfulness Is a Powerful Tool to Reduce Workplace Stress, SFU
  2. Sparacio, Alessandro, et al. (2024) Self-Administered Mindfulness Interventions Reduce Stress in a Large, Randomized Controlled Multi-Site Study.
  3. Activity 6.1 Mindful Walking | American Psychological Association
  4. Fischer, Dana, et al. (2017). Improvement of Interoceptive Processes after an 8-Week Body Scan Intervention.
  5. 10 Minute Guided Walking Meditation | 10 Minute Mindfulness
  6. Harris, Russ. (2019) ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy.
  7. 10 Minute Body Scan Meditation | 10 Minute Mindfulness
  8. Guided Meditation: The RAIN of Self-Compassion | Tara Brach