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5 Things to Try When You Feel Anxious at Work

Pay Attention To Your Triggers

Be aware of the situations that spike your anxiety (getting feedback, writing important emails, being put on the spot, or starting the day with a messy desk).

When you know what makes you the most uneasy, you can better anticipate challenges and create a plan to deal with triggers.

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5 Things to Try When You Feel Anxious at Work

5 Things to Try When You Feel Anxious at Work

https://www.themuse.com/advice/5-coping-strategies-for-when-youre-feeling-anxious-at-work

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Key Ideas

Prepare A Few Grounding Techniques

Anxiety activates the body’s fight or flight response, which sets off a number of uncomfortable reactions from sweating to tunnel vision. 

Calming yourself with grounding techniques (ways to stay in the present moment) can get you back in control. A few examples: meditation, stretching, calling a friend, or going for a walk.

Invest In Your Well-being

While you can’t control most of your environment, make it a point to change what you can.

Get enough sleep, avoid too much caffeine, work by a window with natural light, and control noise in your workspace with headphones.

Ask for What You Need

Consider making requests that’ll help you in the long term, like soliciting questions ahead of a presentation or asking your boss not to send you late-night emails unless it’s absolutely urgent.

Also, know your rights when it comes to managing your mental health (a flex schedule, additional time for assignments, and more frequent breaks).

Set Micro-Goals

Be careful to not overwhelm yourself. Setting realistic expectations for yourself is key to not only building positive momentum but also preserving your well-being.

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The Busyness Delusion
The Busyness Delusion

Many people think they work more hours than they actually do, leading to a mistaken belief that they are busier than they really are, something called the busyness delusion.

How To Modify Your Time Perception

You can increase the time perception by:

  1. Tracking your time: Use an app or a diary to track all your activities, keeping a secret but totally honest record of your time and figuring out the time leaks.
  2. Creating a schedule: Place meters on the time leaks found using the tracked time data and create a schedule that is tailored to your lifestyle.

People having a high perception of time have a ‘cockpit’ view of their time schedule and are able to set aside more time for leisure, and to be able to contemplate and reflect.

Use Your Schedule In Your Favour

Similar to a financial plan or a budget, the time schedule is not to restrict one’s day, but to support and enhance productivity during the day while ensuring there is ample time for the other areas of life.

Changing careers
You and you alone are responsible for creating your own future. 

Time to give serious thought to this life-shaping question: What exactly are you going to do with the rest of your li...

Start with honest self-assessment
  • Analyze your current skill set, training level, and accomplishments to date. 
  • Write down the aspects of the work you liked and what tasks or things you disliked
  • Explore different career options. Investigate new fields, industries and potential careers. 
  • Interview individuals who work at those types of jobs, or in fields of interest to you. 
  • Look at growth opportunities, salaries, benefits, education level and then determine the job title to target.
Change from careers
  • Use your transferable skills. You have acquired abilities from previous positions.
  • Use your strengths. Incorporate your talents into any position you choose to go after.
  • Get new skills. Study the industry you want to enter. Take some courses so you can more quickly enter the field.
  • Many people prevent their own success. They find excuses, or blame others, for their own failures or mistakes instead of learning and improving from them.

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Normal And Clinical Anxiety

Short-lived episodes of anxiety are normal and can actually enhance productivity. But if they last beyond truly stressful moments and seep into everyday situations, they can be a clinical proble...

Risk Factors For Anxiety
  • Being female (women are twice as likely to suffer from anxiety than are men
  • Caving into societal pressures to be ‘nice’ or be a high achiever
  • Being a perfectionist
  • High reluctance to share feelings
  • Childhood trauma
  • Cumulative stress
  • Genetic predisposition
Tips For Treating Anxiety
  • Visit your primary care doctor. Your symptoms may be from another condition with similar symptoms.
  • Ensure your chosen mental health professional is well versed in cognitive behavioral therapy, which involves the active restructuring of anxious thoughts and behaviors.
  • Consider skipping the caffeine and other stimulants that may exacerbate anxiety.
  • Exercise. Research indicates that routine exercise wards off the development of panic-related disorders.
  • Remind yourself that it’s okay to be anxious—in fact, the more demand you put on yourself to not be anxious, the more stressed you become.
  • Recognize, identify and cope with your anxiety to stay in control.

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