You're feeling anxious at work. How can you find relief?

3 general remarks: 1. Directly addressing the problem should always be the initial option. If you are anxious about a deadline, explore the possibility of extending it. 2. If the situation recurs in various contexts, it may be indicative of a personal pattern. In this case, identifying your triggers becomes a healthy approach. 3. If, for some reason, you are unable to identify your triggers, remember that your "emotional intelligence muscles" are trainable. With time and/or assistance, they can become quite robust!

Feeling anxiety is normal - it can help us to focus and prepare for a future task or event. The first step is to lean into it and flow with it - it's doing its job and will help us to a better job.

Anxiety is a response to our experiences, so it's important to identify triggers and consider why and how each situation affects us (psychotherapy helps!). ✅ A good way to cope with anxiety at work is by modifying your habits and allowing more opportunities to reflect on your emotions. Some hints: 🕐Take time to relax and organize your thoughts and emotions before starting your day; ☕ Incorporate short breaks between tasks; and 🎗️ Find a way to remember these pauses until they become more natural to you. Anxiety is connected to our sense of control. Focusing on small things you can control in your space allows you time to address problems more effectively.

Finding out what has created the anxiety is the first and major step. Only when we know the reason (and not just the symptom) we can act for the highest and best. Anxiety that was triggered through hormonal changes (it is common during menopause) needs a different treatment than anxiety out of cognitive factors like maladaptive thought patterns, such as catastrophic thinking, negative self-talk, or irrational beliefs, which can contribute to anxiety disorders. When we have figured out the reason, we can work on it and "fix" the cause which can have immense results and anxiety can be released and cured.

Like with everything that is in the future, anxiety projects a film-like fear into our chest making us believe that "what if" exists. Yet, only now exists. Tomorrow is yet to come. The past is gone and we can only learn from it today. Therefore breathing and realizing there is absolutely no point in fearing something that hasn't happened yet (and that may not even happen!), is the way to keep our minds in the present and changing our mindset to a more relaxed one.

The breath is the only system in the body that is automatic yet under our control. It is under our control for a reason: we can use it to control our mental and physical state. When we get stressed out or anxious before a big meeting, do you have a way to self-regulate those feelings? Maybe you struggle getting angry with your partner or children. You have the ability to use your breath to respond instead of react in these situations. The brain is constantly monitoring our respiration rate. Just as our respiration rate begins to increase in times of stress, we can take control by slowing it down to calm the mind and body to help put the nervous system back in the parasympathetic state.

As soon as we notice the feeling of anxiety, in my experience and the way I encourage my clients to deal with it, is to bring their awareness to the breath. Deep abdominal breaths or Ujiyah breath can help switch the nervous system to parasympathetic (rest and digest) mode. Mentally repeating the words inhale and exhale in time with our own breath also gives the mind a task and enables us to switch off from the anxiety and overwhelm. Conscious breathing allows us to focus on ourselves and our body and mind in the present moment and not the future or past events. Once in a more relaxed state we can ask why we are feeling anxious and consider the most appropriate next step, instead of reacting and potentially worsening the anxiety levels.

Have you heard of screen apnea? Most people either make their breath shallow or even hold their breath unknowingly when using screens. This creates a vicious cycle as then it tells our body that we're watching for a threat, which then reinforces this mode of breathing. Simply start by having a sticky note next to your phone/computer that says breathe and give yourself a nudge to check in on how much this occurs for you. With awareness comes more motivation for action.

Breath is an important tool for stress relief as it directly influences the autonomic nervous system, particularly the parasympathetic nervous system (PNS). Deep and intentional breathing triggers the relaxation response, activating the PNS and countering stress induced by the sympathetic nervous system (SNS), known as the "fight or flight" response. This controlled breathing stimulates the PNS, fostering relaxation, reducing cortisol production, and promoting emotional well-being. Focusing on the breath as a mindfulness technique directs attention to the present moment, diverting the mind from stressors and helping anchor oneself, breaking the cycle of anxious thoughts.

The breath is your ally. Some breathing techniques like box breathing or alternate nostril breathing, can help to rebalance the nervous system and stimulate the parasympathetic system. It might be worth investing in a few pranayama classes!

En effet la respiration profonde est un levier rapidement actionnable et efficace pour calmer une montée d'anxiété. Ne pas hésitez à le faire pendant 5-10 minutes et à un rythme lent de 6 respirations par minute.

To put the ball under the feet and to do little movement with it is very helpful. It activates a lot of awareness by fokussing this little movement of the foot. i like this exercice because it possible to do it, even when a person cannot stand.

Stress balls provide a tangible outlet for releasing tension and can help redirect focus away from anxious thoughts. Additionally, incorporating tools like an acupressure ring can offer alternative forms of sensory stimulation and relaxation. It's all about finding what works best for you and experimenting with different techniques and tools until you discover what brings you the most relief.

Talking to someone about work-related anxiety can be particularly effective for black veterans, who might find solace in sharing their experiences with peers or mentors who understand the military background. Whether it's a fellow veteran or a trusted colleague, having a supportive conversation can provide a sense of camaraderie and understanding, helping to alleviate feelings of anxiety and isolation often experienced in the workplace

If you talk to someone, make shure to check, if this person, you want to talk with, is a ressource for you, a source of good vibes. Very quick a person can change to be vampir of energy....regarding his or her state...then it is bether to be able to stay alone....

Before talking to someone, take note of colleagues, friends, or mentors whom you trust and feel comfortable confiding in. These individuals can provide valuable advice, encouragement, and perspective during challenging times. Look for people who have a positive attitude, good listening skills, and experience navigating difficult workplace dynamics. Engage in discussions with supportive individuals to gain perspective on your situation. They may offer alternative viewpoints, constructive criticism, or insights that you hadn't considered. Hearing different perspectives can help you reframe your thinking, identify opportunities for growth, and approach the situation with renewed clarity and confidence.

Taking a break is important so long as you use the time wisely. Rather than spending the time brooding and increasing your worries, and so increase you anxiety; you need to recognise that you are creating the anxiety, use whatever calming techniques work for you, regain perspective on the situation and either reset or consider what you can do to control and cope.

Life is only healthy if it doesn't imprison you or make you sick. Having balance is fundamental and exceeding limits repeatedly has consequences. Toxic productivity has been widely praised, but results at any price come at a high cost. Quantity does not generate quality, nor does it guarantee sustainability... Pausing is essential to avoid crashing!

Feeling overwhelmed by too much in your mind? Don't know what to do first? It might surprise you - read on. STOP Overwhelm means your resources are beyond their capacity There's lots of reasons: New work stressors Extra tasks Not enough sleep last night Just ate a big meal Life difficulties.... What to do STOP Stop the screens Move - walk, get some fresh air, do some bodyweight exercises - squats Do some breathing exercises 5 in :5 out through your nose Make yourself a drink you like Connect to someone outside of work, however briefly Have a chat with a colleague Experiment and see what works for you In summary Overwhelm -> STOP -> Take a break -> Find what works for you

When stressed and overwhelmed, our bodies need to move the blocks out of our energy pathways. To relax the mind, I move my body and hydrate. Physical activity helps us become unstuck and relaxes the stress response. Hydration allows the toxic buildup of stress to be washed away. Getting out of our heads allows us to feel, and then begin to think more clearly. There's nothing heroic about burnout! A relaxed mind is a creative mind.

Ya que la ansiedad tiene un importante efecto en el cuerpo y algunas veces es provocada por desencadenante que no necesariamente podemos identificar, es clave trabajar desde el cuerpo. Aqui puede ser muy útil invitar algo de movimiento como pueden ser torsiones en la misma silla de la oficina, o hacer ejercicios de relajación. Aprender a suavizar diferentes partes del cuerpo mediante relajación progresiva, meditación, etc puede ser muy útil para mejorar las sensaciones incomodas de la ansiedad que llevan a perpetuar el ciclo.

A ajuda profissional auxilia a compreender que tipo de intervenção é necessária. Nem todo mundo que passa por um período de estresse precisa de medicações, assim como muitos que evitam a medicação precisam exatamente desse apoio. Super recomendo buscar informações em lugares onde haja uma compreensão mais profunda do problema ou circunstância. Existe muito pela web e sem usar da nossa consciência acaba funcionando como uma "automedicação". Buscar um app de meditação não é o mesmo que conversar com um especialista no assunto, por exemplo. Nem tudo é sobre terapia, em muitos casos o Coaching pode fornecer o direcionamento e compreensão do que deve ser feito, a partir das próprias perspectivas e interesses pessoais.

La ansiedad es un mecanismo de defensa natural ante circunstancias vividas y/o imaginadas que activan un objeto pulsionante a nivel inconsciente. Ese objeto pulsionante activa una descarga química que denominamos emoción, y esas sustancias químicas producen una sintomatología. Para desactivar esa reacción química inconsciente hay que ver la dialéctica mental y conductual del individuo. Desde ahí hay que eliminar los sentimientos asociados a la escena inicial estimada que pone al individuo en modo de supervivencia. Para ello, lo más eficaz, es el autoanálisis. Por favor, acudan a especialistas que sepan como orientarles en su proceso psicológico.

Its always necessary to identify First Things First. Ask yourself every week 1. Did we give our best this week 2. Are the deadlines met 3. Are the tasks complete 4. Are the expected results seen 5. Are we ready for last moment changes if needed. Once all the criteria are fulfilled, You need not worry whatsoever. Mental Health Awareness begins from Self. No two people suffer alike. The situation may be same; the response can vary. The Healthcare Professional knows it best. NOW they are hardly a click away from you. One needs to be less hesitant and ask for help instead of suffering in silence.

Anxiety can have many different reasons, and often the anxiety was already trapped in the body and got triggered through a new situation. Sitting with it and becoming aware is the main factor to learn how to deal with it. Coaches, therapists, yoga and meditation instructors and others can be of great help and support. Functional medical doctors can have a bigger picture if the anxiety might have medical reasons, hormonal issues etc. If an individual feels ashamed of seeking help for anxiety then I 'd say you know for sure that you need support. There is more to it.

When stressed, we "hunker down" and keep going, often trying the same thing that doesn't work over and over because, under stress, we don't think clearly or access the constructive and creative part of the brain. Instead, we are stuck in the problem and try harder, doing what we have always done. Movement is an excellent way to reset our attention when feeling stressed and anxious. It could be as simple as going for a quick walk. When we move our bodies, we move our minds, activate different hormones, and give our minds some space and grace to see a different perspective. When you feel stressed and in doubt, –walk it out.

It maybe helpful to practice coping strategies that you can use in moments when you begin to feel anxious especially when you are surround by others and cannot engage in movement to metabolize the anxious energy. Try tapping and grounding Holding on to a hot cup of water of decaffeinated tea or a cold glass of water or an ice cube Notice specific things you can see in your environment

Feeling anxious at work is a shared experience, and finding relief often involves a combination of social support, taking breaks, and focused breathing techniques. Firstly, lean on social support; talking to colleagues or friends can provide a sense of understanding. Sharing feelings can help lighten the emotional load and offer different perspectives or solutions. Incorporating regular breaks into your workday is also crucial. During these breaks, engage in activities that divert your mind from work stress, like a short walk, listening to music, or a hobby that relaxes you. Lastly, focused breathing exercises can be immensely beneficial.

Nervous system! My advice is to down-regulate an over-active nervous system - that's half the battle and you'll most certainly feel more relaxed, calm and less anxious. There are many ways to do that, my favourit is the most innate one, as I love, practise and teach TRE (Tension and Trauma Releasing Exercises). TRE releases any tension we are holding in the body and it down-regulates the nervous system - so that we can find equilibrium again. Intrigued? Get in touch if you'd like to find out how TREmendously amazing your body is in supporting your mental health! Natural. Innate. TREmendous.

While it is important to understand the causes of your anxiety, it is important to notice that mindfulness, if well used, can be a strong allied in fighting anxiety. If you feel the anxiety creeping up, try to take a 2 min break, and bring your mind and the body to the present time, focusing on your bodily sensations. It might be enough to break that neuronal pattern of emotional dysregulation until you manage to understand and act on the root cause.