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[Audiobook] Personal Development | Managing Workplace Anxiety
Can workplace anxiety really hinder your career progress? Discover the untold stories of Angela, Bobby, Matthew, and others as we uncover the hidden impact of anxiety disorders in professional settings. From social anxiety to panic attacks, we discuss how these mental health challenges manifest at work and the steps you can take to manage them effectively. Understand the different types of anxiety disorders and learn how to identify their symptoms before they derail your professional life.
Join us as we share real-life examples of overcoming anxiety triggers. Bobby's fear of heights and Matthew's fear of public speaking showcase practical strategies and the resilience required to face these challenges head-on. Learn how keeping a journal, seeking support from friends or counselors, and steering clear of perfectionism can help you manage your anxiety triggers. We also address how creating a supportive work environment with constructive feedback and flexibility can significantly alleviate social anxiety.
Explore practical techniques for managing anxiety through the stories of Cherry and Drew, who exemplify the importance of facing anxiety-inducing tasks. Discover the benefits of sleep, nutrition, exercise, and breathing exercises like the 4-7-8 technique in maintaining mental well-being. Linda's experience with panic attacks reminds us of the critical need for professional help when anxiety becomes overwhelming. Conclude your journey with motivational insights aimed at helping you not only survive but thrive in your professional and personal life.
Sign up for our self-paced courses or instructor-led workshops at www.ht-a.solutions
Sign up for our self-paced courses or instructor-led workshops at www.ht-a.solutions
Sign up for our self-paced courses or instructor-led workshops at www.ht-a.solutions
Managing Workplace Anxiety Module 1. Getting Started. Everyone will experience anxiety at some point in their lives. Anxiety is a normal reaction characterized by feelings of fear or apprehension. One of the leading places that individuals will experience anxiety or excessive stress is the workplace. While it is normal to have some fear or feel out of place at work occasionally, it can become a serious problem when the anxiety becomes unmanageable and keeps you from performing your everyday activities. Anxiety can have a negative impact on your quality of work, work performance and affect your relationships with colleagues. Identifying your workplace anxiety and learning powerful coping strategies will help you to work with your anxiety rather than against it. With our Managing Workplace Anxiety course, your participants will learn resources and effective skills that will help them recognize and manage anxiety in the workplace. Participants will feel more confident in their professional environment, as well as more prepared to overcome the challenges that the workplace may bring. Module 2. Types of Anxiety.
Speaker 1:We all react to stressful situations in different ways. It's a normal biological reaction to experience anxiety or fear when faced with stressful situations such as taking a test or making a very important decision. However, long-lasting feelings of extreme anxiety that interfere with our daily activities may be indicative of an anxiety disorder. Anxiety that interfere with our daily activities may be indicative of an anxiety disorder. Anxiety cannot be defined as one isolated condition. It has many faces and can have hundreds of symptoms. Before you can begin to understand and identify any type of anxiety, it is important to know the common symptoms and characteristics of various disorders. Generalized anxiety disorder GAD is the most common type of anxiety and is usually defined as a constant state of tension and panic. People who suffer from GAD find it difficult to control their worry most days. Everyday circumstances such as job security, health or finances may cause uncontrollable worry dominating an individual's thinking. The source of the anxiety may not always be identified, making it difficult to resolve the thinking. The source of the anxiety may not always be identified, making it difficult to resolve the problem. Characteristics of generalized anxiety disorder include difficulty focusing, sleeping or concentrating, constant restlessness, irritation or edginess, feeling tired or having low energy levels, and tense or clenched muscles. Energy levels and tense or clenched muscles.
Speaker 1:Social anxiety, also known as social phobia, is a fear of crowds or public situations, feeling it will lead to public scrutiny or embarrassment. Fear can range from simply eating in public to being in a large crowd in a store. At work, people with social anxiety may have trouble socializing or even participating in meetings. Social anxiety affects many individuals, causing them to isolate and feel alone. Although it is difficult to escape these fears, social anxiety symptoms can be managed and responsive to treatment. Characteristics of social anxiety include extremely fearful of unfamiliar situations and people feeling overwhelmed with anxiety when in social situations Fearful of being judged or watched by other people, and unable to face social situations on your own.
Speaker 1:Panic disorder is a type of anxiety disorder characterized by recurrent and unexpected attacks of intense anxiety or fear. Panic attacks prohibit the feeling of having control and cause sudden debilitating symptoms such as shallow breathing, sweating, increased heart rate and physical pain. It is natural to have feelings of panic from dangerous or stressful situations. However, with panic disorders, feelings of fear can happen without warning. Identifying panic disorder and recognizing the symptoms associated with it can help individuals to better manage their symptoms and work with the disorder associated with it can help individuals to better manage their symptoms and work with the disorder. Characteristics of panic disorder include feelings of doom or losing control, stomach pains, dizziness or even fainting. Overwhelming sense of fear, usually irrational, and sudden heart palpitations or excessive sweating.
Speaker 1:Phobias are more common types of anxiety and generally focus on one thing or situation, such as a fear of spiders or a fear of public speaking. People who suffer from certain phobias begin to have an overwhelming feeling of fear and anxiety when they are faced with their phobia and can usually return to a normal state once the item or situation has been taken care of. Generally, these phobias don't interfere with our everyday lives, since we may not actually have to encounter our fears on a regular basis, such as snakes, spiders, heights, fires, etc. But phobias that can occur at work, such as a phobia of public speaking or a fear of crowded rooms, should be addressed right away, since they can hinder our ability to function normally on the job. Characteristics of phobias include Fear is normally focused on one thing, fear is usually instantaneous, Inability to control fears even after facing the fear itself, and feelings subside when phobia has passed or has been avoided.
Speaker 1:Obsessive compulsive disorder OCD is an anxiety disorder that involves patterns of unwanted obsessions or fears that may lead you to perform repetitive behaviors. Individuals with OCD is an anxiety disorder that involves patterns of unwanted obsessions or fears that may lead you to perform repetitive behaviors. Individuals with OCD will feel the need to perform certain rituals or compulsive acts to relieve feelings of anxiety, with this relief being only temporary. It can cause significant distress to those living with OCD, especially within the workplace. Characteristics of obsessive-compulsive disorder include fear of being contaminated and or the compulsion to clean, continuously checking items such as locks, ovens or alarm systems. Needing symmetry and order, requiring things to be aligned in a certain way, and fear of harming yourself or others.
Speaker 1:Either intentionally or unintentionally, angela was having a hard time adjusting at her new job. She often felt her new co-workers were judging her performance and making comments about her when she wasn't around. When it came time to participate in meetings, angela often tried to hide in the corner of the office and hope her manager wouldn't call on her to speak. Soon Angela became fearful of even coming to work and her performance began to drop. After speaking with the office counselor, angela began to see she was suffering from social anxiety and possibly even a phobia of public speaking or public spaces. She knew she had to get help right away if she wanted to be able to function at work.
Speaker 1:Module 3. Physical Symptoms. Anxiety is more than just a feeling. It can be a physical ailment. It does not only affect us emotionally and cause various mental symptoms, but it can also cause a long list of physical symptoms that can harm us. Physical symptoms accompanied by anxiety are often mistaken for some other form of physical illness, which can create a dangerous circle of continuous worry over medical concerns.
Speaker 1:In order to seek proper treatment for anxiety disorders, it is essential to recognize the physical symptoms as well. Common physical symptoms of anxiety disorders include headaches, nausea, increased heart rate and muscle cramps. When we become anxious, our adrenaline starts to flow and causes our senses to go into overdrive. This causes our heart rate to increase and causes our senses to go into overdrive. This causes our heart rate to increase and beat more rapidly. The body is processing a lot of emotions and feelings and the heart has to pump faster, which causes the blood to flow faster. Since we cannot prevent this from happening, the only thing we can do is to take a rest and try to take deep breaths, focus on your breathing and allow the feeling to pass. Some tips to help relax are sit down in an open area with lots of air, take deep, calming breaths and allow the symptoms to pass before attempting to resume activity.
Speaker 1:Panic attacks are a common symptom of different types of anxiety. Although they can be serious and scary, panic attacks are not life-threatening. A panic attack often presents as the body's alarm system telling us something is wrong. Symptoms usually peak in a few minutes and subside soon after. Many people who have panic attacks will have more than one, some right after another. This can make symptoms worse and increase the fear of having more panic attacks in the future. Common symptoms of a panic attack include Upset stomach, dizziness, fatigue or restlessness, muscle pain or spasms, and rapid breathing or gasping.
Speaker 1:Increased anxiety and adrenaline are the main culprits of causing various types of headaches. Anxiety headaches differ from normal, everyday headaches in that they occur more frequently, are more intense and can last much longer. The pain can appear on any side of the head and can sometimes reach into the lower neck and spine. Unfortunately, these headaches cannot be avoided. They can only be treated or tolerated. Common treatment options include pain reliever medicines, relaxation techniques or home remedies. Tips for relieving headaches are Take a pain reliever medicine Lay down for an extended period of time, take deep, calming breaths and avoid sudden changes in light or noise.
Speaker 1:It is normal to feel some shaking or trembling when we become nervous, such as during a public speech or when waiting for an important phone call, but when we have anxiety or start to feel anxious, the shaking and trembling become more intense and last for a longer period of time, which causes us to feel as though we cannot proceed. Sometimes we become so anxious about not trembling or shaking that it only makes the symptoms worse. Trembling or shaking is a result of our body's flight or fight response and is caused by extra adrenaline or energy being rushed to the muscles, supposedly getting them ready for action. Anxiety can affect every system of the body, including the digestive system. When we become anxious, the chemicals that are released into the body will enter the digestive tract and interfere with the balance of microorganisms in our gut. This imbalance can lead to many gut symptoms and conditions, including nausea, indigestion or stomach cramps. Poor nutrition or a lack of exercise may further affect problems with the digestive tract.
Speaker 1:Bobby has a phobia of heights. He feels anxious anytime he has to go a few stories off the ground and definitely wouldn't fly in an airplane or go on the roller coasters. So when his department was moved to the 10th floor of the building, he started to become anxious. He would feel his hands shaking a little while riding the elevator higher and higher. When he saw his new office had open windows that overlooked the city. Bobby started to get a headache and thought his heart was going to beat out of his chest. He wasn't sure how he was going to function in his new space. However, bobby decided he would have to find a way to work in his new office or he wouldn't be able to get any work done. So when he got in the elevator he took a deep breath and assured himself it was alright. When he was in his shared office, he sat facing away from the window or asked to switch with a co-worker. Bobby knew he was afraid of heights, but he also knew he could overcome the symptoms and function as normal. Afraid of heights, but he also knew he could overcome the symptoms and function as normal.
Speaker 1:Module 4. Anxiety Triggers. An anxiety trigger is something that sets off our feelings of anxiety. In other words, triggers are specific actions or experiences that can initiate anxiety or worsen it. Anxiety triggers are different for everyone. What one person may find to trigger their anxiety may have no effect on another individual. Many individuals with anxiety will find that they have several triggers. Sometimes recognizing the trigger is not as easy, since a trigger can come on suddenly, while others are well-known and expected. If we can learn to understand and identify our own anxiety triggers, we can work to avoid them, cope with them or even stop them from happening.
Speaker 1:Uncertainties are a part of life. Some people appreciate the excitement of uncertain times, while others resent them. One of the biggest fears associated with anxiety is uncertainty, or the fear of the unknown. Having a lack of predictability or control over how a situation may result can make some people simply shut down. The fear of not knowing how a project went over, or not knowing how well or poorly a speech will be delivered, can make some people avoid the situation, causing a lot of missed opportunities. Sometimes, a fear of the unknown may be closely related to a fear of change. Questions that make us anxious include what will happen if I do this? What will happen if I don't do this? Will this change anything and will something bad happen? Confrontation is not always easy. Some people who have a severe fear of conflicts and confrontation will try to do anything to avoid these situations. This fear is especially common with people who experience social anxiety.
Speaker 1:The idea of voicing an opinion or concern can be so distressing for some people that they will continue through life with unresolved issues. Oftentimes, assertiveness is confused with aggressiveness, in which people do not want to risk speaking up in case others become offended or disagree with the matter. The avoidance of this conflict can help to alleviate anxiety temporarily, but does not help long-term in resolving workplace or interpersonal problems. Avoidance can actually cause more anxiety. When we fear speaking up, such as to a manager or a co-worker, we are second-guessing ourselves and fear repercussions if we do not agree with them or like what they have to say. Although most of these fears are generally unfounded, they can be a strong cause in many cases of anxiety.
Speaker 1:When we hold in our feelings, we are not allowing our body to express how it naturally feels. This forces our brain to hold in our negative thoughts or emotions and creates a large storage bin for them to brew. Oftentimes we suppress our feelings because we become anxious about how others may perceive them or react to them. But if we keep them inside, they cause more anxiety, since we have to keep more control over them, which then leads us to continue to think about them and dwell on them. Since we are not always able to express what we want, there are ways of coping with our feelings and keeping them from internally building up. Sample ways to express feelings are Keep a journal, talk with a friend or counselor, or start a blog. Keep a journal, talk with a friend or counselor, or start a blog.
Speaker 1:Speaking in front of others is one of the most common social fears. We are allowing them to hear what we have to say and possibly pass judgment on it. This can cause us to take these feelings of judgment or rejection personally and cause anxiety. When speaking in public or in front of a group, we become anxious because we feel as though we are in the hot seat and cannot escape. If we start to feel uncomfortable, we begin to fear making a mistake or the fact that someone could have negative feelings about us.
Speaker 1:Some people strive to be perfect and some come pretty close. Others want to be perfect in certain areas, such as work and personal lives, but feel anxious in the process or if success is not met. The ability to manage anxieties may be impacted by critical self-evaluations or perfectionism. Not being perfect or not even being the best at something causes us to feel as though we are not good enough and that others may be passing judgment on us. We are trying to live up to an internal ideal, but these high standards will further fuel our anxieties. Remember no one is perfect. Perfection won't make others or yourself happy, and imperfection is how we learn and adapt.
Speaker 1:Matthew was assigned to make a presentation about the new software system the office was adopting to their computers. He has always had a fear of public speaking, and just thinking about being in front of a group of people triggers his anxiety. However, he is normally able to handle himself very well and make it through the information. He studied the information and made a presentation and prepared for anything his co-workers would need to know. The day of the presentation, his manager informed him the presentation was not for his co-workers but was for the board of supervisors for the department. Matthew immediately felt anxious and began to sweat profusely. He immediately kept thinking of things such as what if I make a mistake? Or what if they don't like the presentation, which increased his anxiety. When he was in front of the supervisors, he tried to handle himself as he would in any other presentation. Although he made a few slip-ups, he managed to deliver the presentation very well. Matthew then wondered why he had become so anxious in the first place.
Speaker 1:Module 5. Anxiety vs Nervousness. Everyone gets nervous when it comes to stressful situations such as taking a test, finishing a project or even teaching a class. Nervousness is a natural response to specific stressful situations in which this passing worry can be controlled. While nervousness can cause mild symptoms such as fidgeting, stomach fluttering or shaking hands, these symptoms will not hinder your performance.
Speaker 1:Anxiety is not temporary. It goes beyond nervousness, with symptoms that can be crippling or debilitating and typically interfere with our ability to complete certain tasks. Distinguishing between these two stages is a big step in successfully managing anxiety symptoms. While many fears are justified and usually have some sort of cause or basis, anxiety can happen anytime and without a particular cause or root. Unfortunately, we are not always able to see that our anxiety does not have a real basis. Yet we still have the same feelings. Common nervousness has a valid reason and some sort of signal that you could feel symptoms soon. Although it is unclear why anxiety does not give us a warning sign, it is best to learn to accept the symptoms as they come and remember to work through them instead of turning away from them. Tips for managing symptoms include when symptoms arise, don't avoid them. Determine if you just feel nervous or if you're becoming anxious, and record symptoms in a log or journal to help identify a cause.
Speaker 1:General nervousness symptoms appear when we are faced with uncomfortable situations, but the symptoms usually do not last very long and, for the most part, subside soon after. However, anxiety symptoms typically appear quickly and last much longer than nervous feelings. Symptoms can last several minutes, days, or can even span over a number of weeks. Feelings of anxiety can last for an extended length of time, especially since they can turn into a cycle of anxiety which can be hard to end. When symptoms continue over a length of time, this causes more anxiety and can make it hard to distinguish when one set of anxiety feelings end and when others begin.
Speaker 1:When we are nervous, we can experience symptoms that cause us discomfort, such as shaking hands or quickened breathing. Symptoms such as these are normal and generally do not interfere with what we are doing. Anxiety symptoms can be similar, but they can appear more exaggerated and intense. Shaking hands can turn into whole-body tremors, and shallow breathing can turn into choking or gasping for air. Oftentimes, symptoms can seem so severe that people are thought to be suffering from some sort of physical medical condition, such as a heart attack or gastroenteritis. People who suffer from severe anxiety and exaggerated symptoms will often visit several doctors before being diagnosed with anxiety and begin proper treatment.
Speaker 1:Similar to anxiety. Nervousness is a feeling that is brought on by the body's response to stressful situations. Although there are fears involved with feeling nervous, we can typically still perform certain tasks and everyday activities. Anxiety has more complex factors interfering with important daily functions. Because of how anxiety affects us mentally and physically, our lives are often limited, since we feel as though we are incapable of doing things. When worry gets out of control, it can create missed opportunities of significant life, events in your home life, as well as advancements in your career. Anxiety can interfere with many aspects of life, including interactions with others, sleeping, concentration, daily care and learning. The many complexities of life can cause anxiety.
Speaker 1:For any person, anxiety can be broken down into levels based on levels of stress or impairment that is experienced. Anxiety levels may be experienced differently, in which they are typically influenced by life experiences, personality or chosen coping strategies. It is advisable to deal with your anxiety while it remains at the lower levels. The four levels of anxiety include Mild anxiety constitutes the most common level of anxiety, with everyone experiencing it at some point in their lives. Although this anxiety is momentary, it can still impact the social, emotional and professional aspects of our lives.
Speaker 1:With mild anxiety, you can be stressed but still remain open-minded. Symptoms of mild anxiety include sweaty palms, irritability or heightened senses. Mild anxiety may emerge from getting lost in an unfamiliar place or waiting on test results. Moderate anxiety those with moderate anxiety levels will experience more frequent symptoms of anxiety but are able to function better daily compared to those with more severe levels of anxiety. If you are exposed to a stressful situation, you are likely to remain focused on that stressful situation and ignore other tasks. It can be difficult to focus on matters that are not the main source of your anxiety. Symptoms of moderate anxiety include nausea, sweating, lightheadedness or body pains.
Speaker 1:Severe anxiety Severe anxiety occurs when stress has reached a certain level. With severe anxiety, your ability to solve problems may be impaired, as well as your ability to focus. The symptoms of anxiety intensify and new ones will evolve. These symptoms include chest pains, pounding heartbeat or feelings of panic. Severe anxiety may emerge from the loss of a loved one, loss of employment or with the experience of a traumatic event. Panic-level anxiety this is the most challenging and dangerous level of anxiety. Panic-level anxiety will overwhelm your ability to function at a normal state and impair your ability to think rationally. With panic-level anxiety, you may want to take off running or be incapable of moving at all.
Speaker 1:Alexa has always been afraid of public speaking. She knows it makes her nervous because her hands start to shake when she starts a presentation, but she always manages to make it through. Alexa is able to realize that while the situation makes her nervous, her anxiety is only mild and she can continue to function. However, a co-worker mentioned that Alexa will need to create a music CD to accompany her presentation, and Alexa froze. She suddenly felt short of breath and her hands became clammy. She began to feel as though she could never get it done and thought the task was next to impossible. After worrying about it for several days, alexa decided to determine what she could do about the situation and decide why she was anxious. She found out she had such anxiety about the music because she didn't know how to do something like this. She consulted with a friend of hers in another department to show her how to make the accompaniment and how to set it up. When it came time to do the presentation, alexa recognized her usual symptoms of nervousness, but knew she didn't have any other feelings of anxiety about it.
Speaker 1:Module 6. Recognizing Anxiety in Others. If anxiety does not have a strong impact on your life, then chances are you know someone who is significantly affected by it. Many people who suffer from anxiety each day will not exhibit signs of having anxiety or may not be comfortable with telling the world how they feel. It can be difficult to see those around you suffering from anxiety, whether it is a close friend, family member or co-worker. Sometimes it can take someone else to recognize these symptoms in others. Being aware of the signs and symptoms can be a great starting point for helping others get the help they need in a timely manner.
Speaker 1:For people with a social anxiety disorder, it is more than just occasional nerves and shyness that causes them to avoid social or public situations. These individuals will feel self-conscious and fear being embarrassed, judged or scrutinized. With social anxiety, it is not only the avoidance of these social situations, but the avoidance of the feelings that escalate with anxiety. Many people fear a variety of social or public situations, including parties or events, group meetings or presenting to a large group. You may notice that they will be absent during project presentations or any type of evaluated process. They will often find excuses to avoid a particular situation and may even find it difficult to understand how other people are able to handle these situations comfortably.
Speaker 1:Someone who suffers from an anxiety disorder may have trouble accepting any form of feedback, since they fear rejection or judgment, whether it is from a co-worker or from management, any negative feedback or constructive criticism offered will most likely be combated or simply ignored. The employee often absorbs the negative feedback as a form of judgment, which in turn, can heighten their feelings of being scrutinized or embarrassed. When preparing to speak with someone you suspect may not take the information very well, practice what you are going to say ahead of time and include positive terms and phrases If possible. Keep negative terms to a minimum. Gauge how the employee reacts to what you have to say and take the time to talk it out with them if needed. Sometimes you may have to check back with them to make sure they have understood what you were trying to say. Tips for offering feedback include Approach with caution. Prepare wording ahead of time. Note how the employee receives the information and follow up as needed. Ensure the information was taken in.
Speaker 1:It is normal to sometimes lack concentration or focus at work, especially since there is usually more than one thing that needs our attention, but if someone has difficulty focusing on several projects or even one main project, it could be related to anxiety. External distractions such as co-workers or office noises can cause distractions for people with anxiety, since they tend to focus on the area around them and make assumptions about their surroundings. Are they talking about me, or is that my computer making that noise? However, they can also have internal distractions that we may not be able to see, such as hunger, paranoia or even intimidation. Although we cannot always fix these distractions, we can offer assistance and hope that we help in some way. Ways to offer help include Offer to work with them on a project, if available. Let them know you are available for questions or concerns and try to ensure that your work area doesn't contribute to their distractions. For example, turn down any music or speak softly when talking with others.
Speaker 1:It is normal to have some fears or concerns at work, but when these fears begin to control our behavior, they can interfere with our performance and even affect those around us. Many people actually can recognize that their fears are irrational or have no reasoning, but they cannot seem to control their reaction or change how they feel about it. Irrational fears can include a fear of missing a project deadline when they have completed the assignment, or the fear of being fired without direct cause. They will often appear anxious and may try to overcompensate. Their fear may overcome their ability to work and render them unable to function in the office. In addition to being able to recognize signs of anxiety in others, it is essential to know how you can support them, since anxiety and other mental health conditions can be difficult to manage. Support can be a critical first step in conquering these challenges. It is important that you do not force the conversation, but rather let the person you are showing support for open up to you when they feel comfortable. Questions such as how are you doing or would you like to talk about it, can let the individual know that you are offering them a safe place to talk. Showing concern and support for individuals suffering with extreme anxiety can have a significant impact on this person's work performance, attitudes towards work and overall quality of life. There are many ways to offer support in the workplace, including adopting an open-door policy, listening, creating a welcoming, safe environment, offering flexibility and maintaining confidentiality.
Speaker 1:Freddie was assigned to work on a group project with his new co-worker, andrea. Freddie introduced himself and told her he was glad to be working with her on such a big project. Andrea didn't say much and barely interacted with Freddie when they worked together. When Freddie would ask Andrea a question, she often seemed distant and had to refocus on what he was asking. When they had a benchmark meeting with their manager about the project's progress, freddie noticed Andrea had very little input and wasn't speaking up about her part of the assignment. When Freddie tried to ask Andrea about it later she became defensive and lashed out at him. Freddie feared Andrea was having trouble focusing on the project or speaking with him about it, so he knew he had to speak with someone about it and hope they could get her the help she needed.
Speaker 1:Module 7. Coping Strategies, part 1. Once we have identified what type of anxiety problems we may be facing, we can focus on how to cope with them and keep them from controlling our everyday life. Coping strategies for anxiety are lifestyle changes that are designed to help you take control and better manage your anxiety. Since anxiety and its symptoms will affect everyone differently, so too will the strategies for coping with anxiety. It is best to find what coping strategies work with you. Luckily, there are many treatments, therapies and self-help strategies available to the public that can be customized to our needs.
Speaker 1:Keeping a journal is a constructive way to channel feelings of stress or anxiety into more productive and healthy thoughts. Writing in a journal allows a person to write freely and openly without having fear of being judged or criticized, as it will not be seen by anyone. It is a place to let go of negativity, explore your fears and manage your stress. Your goals, thoughts and dreams can also be communicated in your personal diary or journal. When you have a place to keep your thoughts, life can feel a little more manageable. Not only are journals an escape from everyday stressors, they are also a great tool for tracking your personal growth. You'll be able to see your progress over time and become aware of your anxiety triggers. Whether you choose to keep your journal in a desk drawer at home or take it with you wherever you go, be sure to write in it often. Don't allow your feelings of anxiety to build up before you write them all down.
Speaker 1:Sometimes our anxieties can get the best of us simply because we let them by welcoming in the negative thoughts they bring with them. But when we engage in positive thinking and use words of encouragement, we can change how our anxieties affect us. Phrases such as I'm going to faint and I can't do it can negatively affect how we handle a certain situation or problem and can make anxieties worse. To counteract these thoughts, we can focus on calming and soothing, positive thoughts that can make us feel better about ourselves in whatever situation we have to face. By putting a stop to thoughts that can lead to anxiety or stress and replacing them with positive and encouraging thoughts, we are conditioning ourselves to permanently adapt our brain to this type of behavior in improving the way we handle difficult situations. Sample positive thinking phrases include I can do this. These feelings may be uncomfortable, but they won't last. I will not fail and others will see my success or my anxiety cannot make me lose control.
Speaker 1:When we are feeling stressed or overwhelmed, it is important that we have a place we can go to that is just for us, a me place. Whether you are at home or work, find a spot where you can go to be alone and take a few minutes to think to yourself. Sometimes this can include your desk or office, if in a private spot, or maybe you have a secluded table in the break room you can retreat to. At the end of the day, you might go home to a cozy chair in the living room or retreat to a couch in the den where you can relax. Having a me place helps us feel better about our anxieties, because not only do we know that this place is meant only for us, but we can be ourselves in this special place and release any pent-up feelings. This also makes a great place to keep that journal we started. So next time you walk into your office or go home at the end of the day, take a few minutes to find your me place and designate it as such. Set it up with a couple of relaxing books, music or aromatherapy candles. It is your space, so customize it with things that will help you the most.
Speaker 1:Setting goals for ourselves is always a good practice, and it is especially true when coping with our anxiety, but we want to ensure that our goals are not so large and daunting that we scare ourselves away from trying to accomplish them. Focus on goals that you can realistically achieve and set attainable expectations for yourself. Start with small steps, such as changing the way we view a situation or how we react to something, and then make later goals to go from there. Keep in mind that some things you cannot change, like how you have to give a weekly presentation in front of the whole office, but you can make goals to change how you handle them, such as being well-prepared and taking deep breaths. When setting goals, start small. You can work up to the big stuff later, decide what you want to change or obtain now and determine what is in your power to change or control. When life around you becomes overwhelming or you feel as though a panic attack is about to happen, it may seem impossible to impeder these feelings.
Speaker 1:The 3-3-3 rule is a helpful mental trick that brings you back to the moment and settles your mind. This practice is a simple way to change your focus by concentrating on sight, sound and touch. First, look at your surroundings and name three physical objects that you see. Focus on specific details of these objects. First, look at your surroundings and name three physical objects that you see. Focus on specific details of these objects. Next, listen to your environment. Name three noises that you hear. Finally, focus your attention on your body and move three body parts, whether it is wiggling your fingers and toes or moving your head to the side.
Speaker 1:Jeff has started to realize that he has increased anxiety when at work, possibly due to the amount of people and limited office space. He came to work every day and repeated phrases such as you can do this and you will do great to himself when preparing for his day. To help boost his positive thinking, he then started keeping a leather journal in his desk drawer for times when he needed to let out his frustrations and anxieties. When he felt stressed, he wrote what he wanted and then put the journal back in his desk. In the back of his journal he kept a section for the goals he had made for himself, which included improving his relationships with his co -workers and learning to overcome his anxiety of group meetings. Jeff knew it was still hard to face his anxiety of the office every day, but with his own encouragements and helpful coping tools, he knew he had ways to slowly help him change how he felt about it.
Speaker 1:Module 8. Coping Strategies, part 2. Coping strategies emphasize self-help tactics that can help you get a handle on your anxiety and prevent it from interfering with your everyday life. Good coping strategies, whether they are social, emotional or physical, can make all the difference. While there is a wide range of strategies, you will want to make sure that you are choosing healthy strategies. With just a little effort and motivation, you will be amazed at how successful you are at managing your anxiety and feeling more like yourself again.
Speaker 1:Anxiety can be overwhelming and make us feel like we are alone. While we may often feel like nobody will be able to relate to these feelings, it is important to know that this is not true and that there are always people around you willing to help. Speaking with our family and friends about our anxieties and how they make us feel is a great way of gaining support and feeling better about your problems. It is better to seek external support from loved ones rather than internalizing negative feelings that affect our everyday lives. They'll offer support and advice without judgment or criticism, especially since they know you better than anyone else. Chances are you may find one of them suffers from the same problem or something very similar that you do and can offer advice and help that you haven't tried yet.
Speaker 1:As a fast-paced and busy working individual, we often overlook the benefits of a good night's sleep. We end up sleeping less when we stay up late to finish a project or get up early to try and get our errands done. Sleep replenishes our body and gets us ready to face each new day by revitalizing our minds, but only if we are getting a fair amount of uninterrupted sleep each night Without the recommended 8 hours of sleep each night. Our mind does not have the strength or ability to keep up with our coping strategies and can often give out on us, which can only make our anxieties worse over time. To get more sleep, designate yourself a specific bedtime and stick to it. Remove distractions such as a television or computer from your sleeping area. Help yourself relax with soothing smells or sounds at bedtime, and invest in an eye mask or blackout curtains to help darken the room while sleeping.
Speaker 1:Some anxiety can occur from chemical imbalances in our body, which is why eating well and getting plenty of exercise can help improve our general anxiety symptoms. When we eat well, such as getting plenty of vitamins and minerals, as well as drinking lots of water, we are fortifying our body by improving our immune system against stress and anxiety. In addition, getting regular exercise helps improve our mental clarity and concentration, which can be diminished when we are focused on our anxiety and anxiety symptoms. Exercise has even been proven to help prevent anxiety problems from reoccurring over time, since it helps us improve focus and our ability to deal with stressful situations. That can increase our heart rates.
Speaker 1:Your whole body is affected by the way you breathe. Breathing exercises are great coping mechanisms for anxiety. As they encourage healthy breathing and breath control. These exercises will send messages to your brain to relax as well as give your organs an oxygen boost. Breathing exercises are simple and quick techniques that can be done anywhere and at any time. Examples of effective breathing techniques include 4-7-8 technique.
Speaker 1:Start by adopting a comfortable seating position, emptying the air from your lungs and pressing your tongue to the back of your upper teeth. Inhale through your nose for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. Repeat this cycle 4 times, deep breathing. This can be done sitting down, standing up or lying down. Start by relaxing the stomach and placing one hand just beneath your ribs While you breathe in slowly and deeply. Notice your hand rise. Then breathe out through your mouth and notice your hand fall and purse lip breathing. Start by adopting a comfortable position with your shoulders and neck relaxed, while keeping your mouth closed. Slowly inhale through your nostrils for 2 seconds. Then exhale through your mouth for 4 seconds while puckering your lips. Ensure your breath is steady and slow as you are exhaling. Seconds while puckering your lips. Ensure your breath is steady and slow as you are exhaling.
Speaker 1:When coping with our anxieties, we know we have to start somewhere. Where do we start and how do we reach our ultimate goals? When we decide to change our behavior or find a better way to handle it, start with a small, attainable task to focus on. Once we've accomplished this, we can set another, slightly larger goal to strive for. Once we've reached this one. We continue in this same pattern until we have achieved our ultimate end goal, whatever it may be. For example, you have set a goal to overcome your anxiety of speaking in front of large groups. Start small with something you can achieve first, such as practicing your speech and verbal skills. Then maybe you can practice speaking in front of a few people, such as family and friends. Ultimately, you'll find yourself able to speak in front of a large group of people, such as while giving a presentation or a speech. The key is in knowing that you can achieve your goals and having the patience, as well as motivation to work toward them. When setting challenges, start with small steps and plan the larger ones for later. Determine what the first step would be and work toward that, and know what you can change and what you can't. Focus on what you can change.
Speaker 1:Cherry was starting to feel anxious, since she was assigned to give a major presentation to her managers next week. Cherry had always had a fear of public speaking but hadn't told many people. The first thing she did was call her mom, who once had some of the same fears. She talked with her about how she was feeling and how she was nervous about the whole thing. Cherry felt better when she hung up with her mom but was still uneasy about it. She decided every day before work she would take a 15-minute walk to clear her mind before stepping into the office. That way she would be ready to work and feel more focused on the assignment. She researched the presentation and learned what it was addressing, so she would be ready to work and feel more focused on the assignment. She researched the presentation and learned what it was addressing, so she would be prepared. She practiced some of the key points in front of her husband at home and asked for his input. Finally, the night before the presentation, cherry made sure to go to bed early and not let anything distract her from sleep. When she arrived at the office the next morning to give her presentation, cherry felt refreshed and prepared to speak in front of her managers.
Speaker 1:Module 9. Acknowledge the situation. There is a common belief that if we ignore our anxieties they will go away. Some people will use distracting measures to ignore anxiety, such as reading or cleaning. While this may provide temporary relief, it is a damaging perspective to have With anxiety. It is critical to face the truth and acknowledge the problem. Recognizing that anxieties are present is the first step towards resolving the problem and feeling better. Anxiety will only continue to linger and intensify if it is not addressed.
Speaker 1:Mistakes are a part of everything we do and can certainly happen anywhere and anytime, but making a mistake is one of the main reasons people tend to have some form of anxiety. People with anxiety feel that if they make a mistake they will be judged or embarrassed. They feel it won't make the right impression. But even acknowledging these anxieties, we must realize that it is okay to make mistakes and severe consequences will not always be the result. Sometimes we have to say to ourselves the office will not crumble if I forget today's status report, or the world will not end because I spilled coffee on the copier. Reassurance is one of the best ways to tell ourselves to stay calm after a mistake, face the problem and move on. Mistakes can have a positive and beneficial impact, as they are learning experiences. Make sure, when a mistake happens, you take something positive from the experience. No one is perfect, so therefore everyone makes mistakes occasionally, including you.
Speaker 1:One of the most important steps in managing our anxiety is taking a deep breath and accepting the situations that come before us. Once we accept them, we simply move on with our lives and do not dwell on them. When you're faced with being a team lead for a group project, your anxiety may be through the roof, but if you take a deep breath and accept the situation for what it is, you can begin to manage your anxious feelings. You then realize it is something you have to do and that the feelings you are experiencing may be uncomfortable, but certainly won't harm you or even last forever. Once you've accepted the situation and take control of the feelings that come with it, you can move forward and focus on doing a great job. Remember, always take a few minutes to let the information sink in. Look at the whole situation and what your role is in it. Look at the anxiety feeling you're having and try to resolve them and realize what you have to do and move on from there.
Speaker 1:When we start feeling anxious about a problem or situation, our first instinct may be to completely avoid it, but this action only hinders our progress to managing our anxiety symptoms and can actually make the symptoms worse. When we avoid a problem or situation that makes us nervous, we are training our mind to believe that there is some sort of danger or consequence associated with it, so that anytime we are faced with it, we create the same response. If we train our mind to fear situations or problems that cause us anxiety, we are creating more anxiety and it becomes part of a cycle of anxiety. The only way to end the cycle is to face the situation and symptoms and work through the feelings that come with it. It's important to remember Anxiety feeds on avoidance. This makes our symptoms worse. Avoiding symptoms doesn't make them go away or disappear, and the problem will not just go away. We can't avoid them forever.
Speaker 1:When trying to manage symptoms and feelings of anxiety, it is important to identify the triggers that cause you to feel this way. A trigger is a physical or emotional event or situation that causes you to start feeling anxious or nervous. Sometimes they are obvious seeing a pile of bills on the table makes you anxious about money. Others may not seem as obvious and the basis of them can't be identified yet, such as tensing up when you get into a crowded elevator. The simplest way to identify a trigger is to write down events that normally cause you to feel anxious or nervous when faced with them, followed by listing the symptoms they cause and the intensity with which you feel them. Overwhelming feelings of anxiety or worry can often make you feel like you are alone. Constant fear can be consuming and draining when these feelings arise. It is important to remember that anxiety is a normal response to stress and alerts you of potential dangers. Everyone will experience some level of anxiety throughout their lives. Anxiety disorders are common, with more people seeking treatment and becoming open about their anxiety struggles. Living with anxiety can be challenging, but navigating it with support from others can make all of the difference.
Speaker 1:Drew was part of a training group that was responsible for training new employees. They held several orientations a year that included slideshow presentations and reviews of the company manual. The idea of public speaking or reading aloud made Drew extremely nervous, so he was normally in charge of creating the slideshow and working behind the scenes. However, another employee had called in sick and the other members needed Drew to read a large passage from the employee handbook about dress code. Drew continually denied and tried to avoid the other members, which only made his problem worse. When they couldn't find anyone else to do it, drew decided he couldn't let the team down and needed to step in. He was afraid of making a mistake in front of everyone, so tried to prepare himself and calm his anxious feelings. Halfway through the passage he mispronounced a word and froze. While there were a few giggles from the audience, drew continued on and managed to finish the passage. He now knew he could in fact speak in public and read aloud without suffering any physical harm or consequences.
Speaker 1:Module 10. The Positive Aspects. Anxiety is a normal feeling that everyone experiences at some time or another. When we experience overwhelming feelings of extreme anxiety or obsessive thoughts, it may seem impossible to believe that there are positive aspects associated with anxiety. However, if these feelings are channeled the right way, there are good qualities that one can learn and benefit from.
Speaker 1:Feelings of fear and anxiety can serve a very important purpose preparing our body for flight or fight. One of the most beneficial and most overlooked aspects of anxiety is that it alerts us to a danger and tells us that something is wrong. Anxiety tells you not to walk alone at night or touch a stove that looks hot. If we didn't have these feelings, we might encounter a dangerous situation and not recognize it. We might ignore our instincts and touch the hot stove or walk down that dark alley. At work, you may have anxiety about your new boss or about going into a crowded elevator. These feelings can be beneficial, as you may not yet know your boss and yet to develop that working relationship. The crowded elevator suggests a potential danger. Something could go wrong, so you avoid the elevator, take the next one and feel safe.
Speaker 1:Anxiety may arise in uncomfortable or dangerous situations, but once the situation has passed, those anxious feelings should subside. Anxiety raises adrenaline and causes the heart to beat faster, which prepares the body to take any action that is needed by activating the natural flight or fight defense. We become more aware of ourselves and our surroundings. We become more aware of what it is that is causing us to have these symptoms and tells us to pay attention to them. We can see if the problem is mental or physical and decide the best way to handle it. When we improve our own self-awareness, we can be better aware of our surroundings and learn how to better function in them. Some common questions may include. What am I doing here? Why do I feel this way? How can I react or how will this affect me?
Speaker 1:Motivation comes in all shapes and sizes, and anxiety is one of them. While we may believe anxiety keeps us from doing certain things, it is also motivating us to do other things at the same time. Anxiety may tell you that you are too anxious to give that speech in front of everyone, but it is also motivating you to conquer your fear and do what you have to do in order to deliver it. Another instance is that anxiety may tell you that it is dangerous to leave your car unlocked in the empty parking lot, so your body reacts and is motivated to lock the doors before you leave. Anxiety can help drive you towards your goals by prompting you to be prepared for the situation ahead. It will encourage you to challenge negative thoughts, preparing you for all bases, including worst-case scenarios. Anxiety will tell you to be ready for anything, because anxiety motivates us to make good decisions and to take action. It also helps us prevent mistakes. Anxiety told you it would be a mistake to leave your car unlocked in the middle of the parking lot, which motivated you to lock the doors At work. You realize a project is coming due soon and become anxious about finishing it. So your anxiety pops up and says it would be a mistake to procrastinate and motivates you to work on it every day. When we listen to what anxiety tells us, we recognize a sense of danger or alarm and help prevent mistakes before they start.
Speaker 1:Empathy emerges through an individual's life experience and personal connections. Those who have experienced anxiety are known to be more empathetic, as they understand the struggles that others are dealing with. They are often more sensitive and accepting. These individuals will also be cautious of how they interact with others and recognize the importance of being friendly and kind, because the person they are interacting with may just be the support that person needs.
Speaker 1:Patty was working on a team project with several other people. She became anxious when her partners did not complete their parts before their meeting deadline. Patty couldn't focus on her work and always felt nervous when she left the office. At the end of the day, she decided to consult with them and find out what was going on. Her feelings proved correct, because her teammates were having trouble collecting the data needed for their part of the assignment. Patty then became motivated to help them find what they needed and help them meet the group's deadline. Patty was glad she listened to her instinct and decided to check on her teammates.
Speaker 1:Module 11. When to Seek Extra Help. Although self-help methods and techniques can be incredibly helpful, learning to control and manage our anxieties can sometimes be challenging on our own. We may need help and guidance from others in order to help ourselves. When you're feeling trapped or finding that you are in a state of fear or worry, then it is best to seek help. Reaching out to someone and seeking help early on can prevent your anxieties from interfering with your everyday life.
Speaker 1:Anxiety symptoms can be exhausting and take a toll on us mentally and physically. While managing our anxiety is no easy task, it should not feel so overwhelming that we cannot function in our everyday lives. Anxiety can increase if not handled properly, adding to our problems and being less able to seek help for them. Sometimes, the help from family and friends may not be enough to ease our symptoms and will need to be handled by a professional. It's important to seek help when symptoms are too big to solve yourself, if there are too many issues to deal with at once or if anxiety is keeping you from functioning as normal.
Speaker 1:When we feel anxious, our minds and senses are constantly changing, but anxiety can cause physical changes as well. Anxious feelings cause our heart to beat faster, which in turn makes our blood flow faster, causing shortness of breath, profuse sweating or butterflies in our stomach. It heightens our senses so that every little change around us is exaggerated and made to appear bigger than it is. These somewhat random symptoms become habits over time and we are not able to control them any longer. Most importantly, anxiety can make us feel more fatigued and exhausted over time, since we are constantly putting all of our energy into trying to manage or avoid our anxiety. Changes such as these cannot be managed until the source of the anxiety is managed, which may require additional help. Examples of physical changes include rapid heartbeat, rush of adrenaline, increased sweating and fatigue or exhaustion. As previously mentioned, some anxiety or nervousness is normal and healthy. However, when these feelings overwhelm us and we are unable to perform our normal duties or simple tasks, then we know it has become a problem. Anxiety can alert us to danger or help us make better decisions, but when it interferes with making any decision or with making everyday choices, the anxiety has taken over, no matter how much we tell ourselves we are managing our symptoms. If we are at the point where we cannot work or play as normal, then the anxiety is managing us and we must seek additional help and guidance to get things under control.
Speaker 1:Panic attacks become very common with anxiety problems. Symptoms usually peak very quickly and can be very intense, such as shortness of breath or a rapid heartbeat. Generally these attacks are very scary and have serious symptoms, but they do not cause immediate health implications and are not life-threatening. But sometimes panic attacks can become so severe that they become debilitating and can stop us in our tracks. The symptoms can be so severe that we create other problems, such as choking, nausea, fatigue or fainting. This prevents us from functioning as normal. These types of panic attacks need to be evaluated by a doctor and will possibly need to be treated with medications or remedies. Symptoms of a panic attack include rapid heartbeat or pulse, shallow breathing, gasping or choking, dizziness, muscle pain or spasms, fatigue or restlessness.
Speaker 1:Feelings of irritability are common fight responses to anxiety. When the body becomes hyper-stimulated from changes with anxiety, it can result in overly dramatic reactions, such as agitated or irritable responses. This can lead to the damaging of close relationships, whether it is in a work or home setting, although the cause is usually from underlying fears of situational events. This irritability will typically be blamed on external sources. Anxiety-induced irritability will happen more often and last longer. With anxiety and irritability being such a dangerous combination, it is very important to seek professional treatment. Signs of anxiety-induced irritability include overly quick to react, becoming furious at issues that are usually small, being passive-aggressive and impatience.
Speaker 1:Linda routinely suffered from a fear of crowded places and would often have a minor panic attack when she was in a crowded room of the office, such as the cafeteria or the lobby. Since her office only had a few people in it, she could normally retreat there and calm herself. But her manager informed her that they were expanding the department and were bringing more employees into the office. Linda instantly became more anxious at the thought of more people coming in. She began to feel ill and worried constantly about how she was going to cope. Over time, linda became more fatigued and had trouble focusing on her assignments. The day before the big move in, her co-worker suggested she take the day off and seek some help from her doctor. Linda agreed and decided she needed to seek additional help if she was going to be able to function in her own office space.
Speaker 1:Module 12. Wrapping Up, although this workshop is coming to a close, we hope that your journey to managing your workplace anxiety is just beginning. We wish you the best of luck on the rest of your travels. Words from the wise John Kenneth Galbraith. All the great leaders have had one characteristic in common it was their willingness to confront unequivocally the major anxiety of their people in their time. This, and not much else, is the essence of leadership. Robert Albert Bloch, anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained. Susan Jeffers, we cannot escape fear. We can only transform it into a companion that accompanies us on all our exciting adventures. Cs Lewis Some people feel guilty about their anxieties and regard them as a defect of faith. I don't agree at all. They are afflictions, not sins.
