Objectify The Problem

Remind yourself how awesome you are with affirmations. Write down affirmations that remind you of your capabilities and strengths and keep them somewhere you can find them if nerves strike.

Another suggestion is to keep a file of praise, awards, and other evidence of how good you are at your job an read them when you are struggling with a confidence crisis.

Take a moment to really analyze what you’re feeling and strategize for that.

Can you reframe negative feelings, like fear, into something more positive, like anticipation? If not, remind yourself that it’s perfectly normal to be nervous before a high-stakes situation. 

Mechanism motto: I’m going to stay as far away from that stressful thing as possible.

The problem with avoidance: Things don’t go away just because you ignore them. That assignment will still need to get done. That conflict with that co-worker will need to be resolved eventually.

Mechanism motto: There’s no way that’s going to happen.

The problem with denial: Denial is more than just avoiding a potentially threatening thought or circumstance—it involves vehemently denying the fact that it even exists. It blinds you with unrealistic optimism.

If your only friends are your friends at work, it'll be more challenging to avoid work on evenings and weekends. If you do have coworkers as close friends, consider setting some boundaries around work talk.

Try to avoid getting drawn into office drama, as it will increase the time you spend talking and thinking about work.

Speak up when your workload is too much. Tell your boss if you are stretched too thin or when you regularly work too many hours. Talk about what you can reasonably get done in a week.

Also, don't say yes to everything. If you have a hard time saying no, don't respond immediately. Instead say, "Let me get back to you", or, "Let me think about that."

If you’re actively feeling overwhelmed you first need to calm down. Close your eyes for a minute. Focus on breathing deeply. Count your breaths. An alternative is to get a little physical exercise. Take a walk.

The combination of the exercise and the separation from your workspace for a short period of time can help you to get into the zone to get work done.

Standing up for yourself and living a life that is authentically yours generates positive self-views.

You have to start thinking about how you will communicate your needs, how you will start creating a life that meets your needs, and what you will do if people in your life can’t meet those needs.

Almost everyone has said something hurtful, forgotten an important event, or betrayed someone they love.

We have to remember that our mistakes do not define us. If we learn and grow from them, then they make us better people. Forgive yourself, and give yourself credit for trying not to make the same mistakes again.

It involves filling the lungs to the max and goes by various names like belly or diaphragmatic breathing.

It has been linked to improved cognitive performance, lower stress levels, and lower blood pressure.

Central to ancient Hindu philosophy was prana, described as vital “airs” or “energies” flowing through the body. Stemming from that belief, yoga was built on pranayama or breath retention. 

If you are experiencing chest tightness or shortness of breath now, ask yourself first:

• Are you someone with a history of anxiety, especially if it is tied to health concerns?
• If yes, did your symptoms show up while reading news about the virus?
• Do you find it hard to focus on other things?

Paying too much attention is called hypervigilance and body scanning. It is associated with anxiety.

The brain is very powerful. We can see a positive pregnancy test and immediately develop morning sickness. Anxious people can read about the shortness of breath and instantly develop it.

However, shortness of breath is also tied to the way anxious people breathe. Anxious people breathe fast and too shallow. They blow off too much CO2, which makes them feel dizzy and makes their chest feel tight.

To alleviate the symptoms, breathe in slowly through your nose, count to four seconds, and then breathe out slowly through pursed lips. It will normalize your CO2 levels.

 Is your ability to modulate or control the type of emotion you’re feeling, how long you feel that emotion, how strong it is, and whether you can turn it from negative to positive. Good emotional regulation, lets you get over negative feelings relatively quickly.

Having bad emotional clarity is thought to lead to low emotional regulation, which is linked to depression and rumination.

Involves your ability to identify what you feel with ease. It affects mental health by predisposing people to depression.

This is a “subjective” ability. There is no external objective reference point for naming your emotions. Emotions are also relative qualities, meaning different people have different definitions and experiences for a given emotion. 

Having a clear sense of structure in mind when you start writing is really helpful.

So make sure you generate an outline. Start by making a list of the various sections you think you’ll need in your writing project. You can reorder them later. After that, make a list of the more specific elements you need in each section.

Don't get stuck in the process of trying to find the perfect words. Start by drafting something.

Write down a bunch of sentences that relate to the outline you constructed. Then, you can go back and edit, to get rid of everything that doesn’t fit.