Feeling scared about your work? 3 Ways to Bounce Back

ASK THE EXPERT

Luckily, I could stay healthy and remain in my job during these challenging times, but I am not at ease anymore as I used to be. There are many changes now at my work pace. I am quite conscious about giving a great impression at work, I do not know how to speak up for myself or say no to avoid any confrontation and show that I’m hard working.

Fear and anxiety are very common in uncertain and volatile times. In fact, situations that we perceive as dangerous and not under our control cause a programmed reaction in our nervous system… fight, flight, freeze or submit. Leaving people with inner tension, pounding sensation in your chest, increased heart rate, sweating... 

Everyone tries to cope with it in their own way. In your case it feels like you try to submit and perform well based on the expectations you assume others have and the consequences that may come with it.

The first step I use with my clients is to be present with their body and check how switched on their body is on a scale from 1-10. 1 is “I’m very chilled” and 10 “I’m so nervous that I threw up”. 

If you’re above 7 then focus on the things you can control: Your body and Mind.

1. Deep breathing: Concentrate on just one breath at a time. Put one hand on your tummy and one on your chest. Breathe in through their nose and out through their mouth. Count to 4 breathing in and to 7 during exhale (controlled breathing helps lower the stress hormone cortisol). Pause. After at least eight breaths, go back to a normal rhythm breathing pattern. Ensure that your breath starts from your belly rising up to your chest.
2. Self-Talk: Using the right words are crucial. Instead of saying: “Oh God, I’m so worried that I’m not performing well and then kicked out.” Do this: “Thank you body to give me a sign. Yeah I’m switched on. Let me bring you down a little bit.” Then practice deep breathing and reminding yourself of your power words.
3. Power words: List all your negative words that get into your way most often like “I am not good enough.” “I am the first to get laid off.” ‘I must say yes to be liked.” Then choose empowering words as an antidote: “I have excellent coping strategies.“I value myself”, ”I bring value to the workplace”, “I am allowed to say no and I’m still lovable.”

I normally summarize all these learning in a personalized guided meditation during my hypnotherapy sessions.. 

Worrying about what will happen is a waste of time. Living in the present, staying calm, and focusing on what you can control gives you the easiness back.

Silke Glaab is an International Life Coach, Hypnotherapist and Founder of the BrainBoss Method. She specializes on emotional sovereignty and mental mastery. Want some help? Visit her website: www.brainbossmethod.com or contact here via email: info@brainbossmethod.com