Authored By Chloé Morrison

When thinking about a worker's well-being, exercise, nutrition and habits, such as smoking, usually come up, but there are more chances for employers to develop in this area, a health strategies consultant said. Helping employees de-stress is one place for improvement. Sustained amounts of stress can be harmful and lead to an array of health problems, and—according to the Centers for Disease Control and Prevention—40 percent of workers say that their jobs are "very stressful," and more than 26 percent said they are often "burned out or stressed." "Mindfulness and meditation can be effective ways of targeting stress," Health Strategies Consultant with UnitedHealthcare of Tennessee Chris Martland said. Mindfulness is essentially a form of meditation. It's about being aware and fully present in each moment and it can be done during most any activities. Meditation traditionally involves practicing mindfulness in a focused way for a specific amount of time while sitting or walking. A recent UnitedHealthcare survey found that almost 90 percent of employees said meditation, or mindfulness, has a positive impact on a person's overall health and well-being, including 41 percent who believe such activities can have a “significant impact.” And employees aren't the only ones who may benefit. If employees are less stressed, they can be more productive and help create a better sense of culture at a company, he said. Following a substantial body of research by universities and institutions, mindfulness programs are now offered by some health plans, including UnitedHealthcare, and medical centers, hospitals, schools and businesses, he also said. But some people struggle, not knowing how to start practicing mindfulness. Martland suggested making small changes in an effort to maintain them over a long period of time. Martland outlined a plan to get started practicing mindfulness in a recent column. When distractions come up, practicing this technique can help people let those distractions go and come back to the present moment, he also said in his column. Other ways to train include practicing gratitude—maybe by writing a list of things to be thankful of—and eating mindfully, focusing on the sensation and feelings of each bite. And having a morning routine that includes mindfulness and meditation can be beneficial, he said. That can involve setting time aside in the morning to sit quietly and breathe, even if it's for one minute. "Ten minutes can feel like an eternity [when you start]," he said. "So take small steps. Start with one minute and build from there."