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Published on June 27, 2018

7 Tips for Dealing With Anxiety While On the Job

7 Tips for Dealing With Anxiety While On the Job

Many people develop Anxiety Disorders as result of stressful work conditions. Toxic work environments or stressful tasks can create chronic stress and cause long-term physical and mental health issues for people. Anxiety on the job is a reality that we all face.

These seven tips will help you to be more empowered and proactive about managing the stress and anxiety you face on the job and in your life.

Check out these stress-free strategies to stay in control of anxiety while at work.

How to Conquer Anxiety on the Job

1. Get A “Life Wellness Plan”

Without a “life wellness plan” your chances of dealing with anxiety on the job are pretty much zero.

Your personal life wellness plan is the foundation from which you build and maintain both your physical and mental strength. A wellness plan strengthens your resilience, which is key to you successfully managing the disruptive and stressful situations in work and personal life.

How you manage your physical and mental wellbeing is entirely up to you. Work out what physical activities you enjoy, then commit to doing them on a regular basis.

Social interaction is also important to your mental wellbeing and it takes effort and commitment to sustain positive healthy relationships in your life. Put in the time to be involved and engaged in the positive aspects of your life. These relationships will be key to helping you get through the tough times in your work and personal life.

2. Take Action Early

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” – Dale Carnegie

The more resilient you are, the more in tune you will be to things that are not right in your life. Anxiety and stress builds up over time. Your body and your intuition will let your know at the start of a “toxic” situation that it is not right. The key thing for you to do is to recognize the warning signs early and take action.

Taking action right at the start is the best way to ensure that anxiety and stress will not take over your life.

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Taking no action results in you dealing with anxiety that will flow into your personal life and eventually paralyse you.

I know from my own experiences that taking action straight away is not always that easy to do. After one of many bad experiences with a toxic manager, I suffered an anxiety attack while driving home. It really frightened me, and I decided that I had enough. I needed to get control back into my life; but first, I had to figure out exactly how I was going to do that – which leads into the next tip.

3. Find Simple Action Strategies

Knowing what action to take (and when to take action) to avoid stress is part of your journey of learning about yourself.

As humans our natural desire is to avoid pain, and that includes painful emotions. Pushing away our painful emotions by using alcohol or drugs may work for short period of time however “what we resist will persist”.

The more self aware you are, the more conscious you are of your emotions and feelings. I would love to give you the perfect solution on how to handle anxiety and stress in your own life. However, this is something that you have to figure out for yourself. The great thing is that there are so many resources available; all you have to do is find the resources that resonate with you and will help you find your courage to take action with confidence and power.

For me, Bryon Katie’s The Work was by far the best starting point as to helping me change my mindset and thoughts around my anxiety and stress.

The Work provides you with four questions that you apply to each stressful/anxious feeling or thought. It took a lot of practice, but over time the four questions have become ingrained into my thinking. Now when facing challenging situations in my life I find that by applying the four questions, I am able to deal with my emotions and feelings far more effectively.

Once I have the right mindset in place, I am able to progress forward and successfully manage the stressful situation facing me. If you’re interested in whether these four questions might help you, do check out this method.

I also liked Bruce Di Marsico’s The Option Method. This model has five questions that also help you interpret the feelings of anxiety, stress and unhappiness in your life in a more positive and energized way.

Both offer strategies that empower you to change the way you think about your stress and anxiety.

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Your thoughts control your actions.

With a more positive mindset you are more empowered to manage the stress and anxiety in your work and in your life.

4. Recognize Causes of Anxiety

There is no way you can escape the challenges and fast pace of change in the 21st century work place.

The term “disruptive technology” is now used to explain the influence and impact that new technology has in the work environment. To successfully manage this change, organizations need to be agile, flexible and adaptive.

The work environment is increasingly more competitive and the rules keep changing. Job losses are now expected in one’s career and loyalty to a company no longer exists, nor is it expected.

Along with this disruption the feelings of uncertainty and fear start to dominate peoples lives. You will know when these negative feelings are in your workplace because people’s behavior towards each other will not be pleasant or respectful.

These negative behaviours and feelings create what is known as a “toxic workplace”. The stress and anxiety that comes from working in a “toxic workplace” can be debilitating. If you do not address these difficult and painful situations early you will find that you will be sucked into a “vortex” of unhappiness and despair.

This is why it is so important that know what your anxiety triggers are. What events, thoughts and feelings can set you off? Are you afraid of change? Do you find it difficult to leave work at work? Do you feel that you have to put in 150% more than anyone else? Do you find it difficult to speak your mind or ask questions? Are you afraid you will lose your job?

It is also important to recognize the “physical signs” of stress and anxiety. Your body will let you know – if your heart starts pumping, sweaty palms, shortness of breath or you feel like you are crazy for no reason. These are definite signs that you are under stress and anxiety is setting in. It is time to take action.

Knowing what your anxiety triggers are is one huge step toward you proactively dealing with the anxiety and stressful situations you face at work.

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5. Stay Connected

Keep your support networks close to you. Let them know what is going on in your life and ask them for help.

The feelings associated with anxiety and stress can sabotage your life if you do not deal with them. You will find that by not addressing these stressful situations can result in you becoming more withdrawn from the people who support and love you.

Focus on building positive relationships where you feel engaged energized and motivated. At times of high stress anxiety will creep in and it is at these times that you need to be surrounded by positive and supportive people. It is these people that you share your feelings and your fears about challenging situations you are facing.

6. Regularly Disconnect

There is a time and a place for work, and there is a time and a place for relaxation and rest. Take time out to reflect and rest. Make it a rule not to bring work home or discuss with friends and family how much work you have to do.

Thinking about work and how much you have to do means that you are not being “Present”. You are not engaging in the relationships that are important to you. You are not giving yourself time to rest and relax. The anxiety will start to build up when you can’t stop thinking about work.

Here’s the other side of the coin, which for some people can be really hard to do: disconnecting from technology!

Allocate a weekend every once in a while where you disconnect from any form of technology: o internet, no phone (unless emergencies) no Facebook, no Twitter, no digital newspapers, etc. Instead, read a book, watch the sunrise or the sunset. Go for walks or go the beach.

Be disconnected for a few days to reconnect with yourself.

7. Focus On The Positive

When facing stressful work situations, it can be really hard to get up every day and go to work feeling happy. When you are tired, anxious and fearful it’s difficult to bring yourself out of a place of despair to one of positivity and joy.

For example, you may have followed all of the previous six tips, are generally a positive and upbeat person, but this one situation/or person at work is just too much. You feel anxiety creeping in.

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Take some time out, sit down, and write a list of all the positive things in your life.

What are your successes? What are your strengths?

Go back to when you were a child and list all the wonderful things you did and loved about your life – your dreams, your hopes, your best childhood friends and all the fun adventures you use to have.

There are negative situations in our lives where we find that we have no influence on changing the outcome. The one person you do have control over however is you.

You have the “Power to Choose” how your respond. You can choose to change your mindset.

You can choose how you deal with your feelings of anxiety and stress. Dealing with anxiety on the job is really down to you choosing how you want to respond to these feelings.

Face Anxiety Head On

Dealing with feelings of anxiety on the job isn’t just something you have to deal with while at work. These feelings will slowly creep into your personal life as well. Practicing these tips above on a regular basis will help you to rediscover your power of choice, your resilience and your courage to successfully deal with feelings of anxiety not only at work, but also in your personal life.

Overcoming anxiety at work and in your life is difficult, but not impossible, to do. Your mindset and how you choose to deal with your feelings of anxiety is very much up to you. Hopefully these seven tips will help you to make the changes to become the empowered and courageous person you were born to be.

Featured photo credit: Twenty20 via twenty20.com

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Kathryn Sandford

Career Resilence Coach who is passionate about thriving and growing in a complex world

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Last Updated on September 17, 2018

What Is Your Destiny in Life? How to Mindfully Achieve Your Purpose

What Is Your Destiny in Life? How to Mindfully Achieve Your Purpose

At several points in our lives, we tend to ask– if not question, what is our destiny in life and the truth about why we’re living.

On days of frustration, it’s more of questioning why we haven’t figured it all out. On days of reflection, it’s more of what serves us. On the good days, you feel that purpose in your bones. And on the bad days, you might feel no purpose at all.

Here’s the deal:

How do you define purpose?

Webster’s dictionary defines it as “something set up as an object or end to be.”

“End to be” almost sounds too predestined – that our “purpose” is out of our control because at the end of the day we’ll truly end up at our truest destination, and life is just trying to figure out what that is along the way.

What if our life’s purpose is to be present here on earth because your life’s mission is determining what serves us and what we’re willing to contribute?

What is your destiny in life?

I once asked a friend what his fear in life was. He feared hurting people, and he also fears never amounting to be of significance to anyone in his relationships – friendships, romantically, and as a colleague. It got to the point where he stayed in unfulfilled romantic relationships because breaking up would mean it would make him the antagonist in her story.

They say we meet 80,000 people in our lifetime and that is if we live to be 78-years-old.[1] From the moment you were born to this very exact moment you are now reading this article, we are an accumulation of upbringings, experiences, moments, tragedies, and the influences of the people we have met.

The death of someone impacts us deeply because of the connection we had shared with that person. We cheer for our home team during the World Cup because of the pride we have for our country. We attend weddings and anniversaries to celebrate love and it is the the love we have for our friends and the love for our partner.

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Life’s purpose is more about the connection we make with others and having that chance to live 80,000 different lives. It’s a chance to deepen our self-awareness, and truly understand what resonates with our inner self.

I then looked at my friend and asked him this:

“Out of the 80,000 people you have met and will continue to meet, do you truly believe you won’t inspire anyone at all? Out of the 80,000 that will come in and out of your life, could you say you won’t hurt any of them or be hurt by any of them?”

It’s literally impossible.

Sometimes we meet people who inspire us greatly, who shift our lives and in return, we shift theirs; they are a makeup of their own 80,000 people. While other times, we meet people who have impacted us negatively; they too are a makeup of their own 80,000 people.

The bottom line is:

Our life’s purpose is to connect with others and by doing so, our life’s mission becomes clearer.

The truth about our mission

Is our mission always clear? Probably not.

Your life’s mission is probably not the same as it was when you were 20, or even the same as it was a year ago. It could have changed from “wanting to become a nurse so I can help the elderly” to “wanting to open a 24-hour daycare center to help parents who work graveyard shifts.”

The commonality here is the want to help people. The how and what may change, but the why is what remains.

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As our lives continue to go through waves, it’s only natural for our values to change along with those waves.

The question to ask here is:

In midst of the chaos and whirlwind of events  we call life, what continues to stand still after all these years?

Our life’s mission comes down to that constant voice that repeatedly sends signals and stirs that pot of emotions, excitement, and ambition within us. Although it may seem unclear, it’s the one thing that never changes:

  • Have you always loved the art of storytelling because it connects strangers?
  • Have you always loved making handcrafted jewelry because it drives your creativity?
  • Have you always been drawn to cooking because it keeps you in control of what you are putting in your body?

How to achieve your destiny

Think of your life mission as an anchor. Now it’s time to look into how to harness that anchor and conquer your destiny.

1. Decide – Your mind is the captain

Imagine your mind as the captain of the ship and the anchor is your life’s mission. Your ship is currently sitting at a standstill point in life with four possible directions: north, east, west, and south. As easy as it is to set sail, it’s harder when the destination may seem unclear.

The first step is always deciding.

Sometimes we stay at this standstill moment because we’re afraid of sailing towards the wrong direction.

Maybe we’ve done it one too many times in the past, and that the fear has since stayed. So, we end up being content with sitting comfortably in our ship because there are no waves, no currents, just calmness that surrounds us. But there is no adventure, and after a while the calm waves seem almost lonesome.

You will never fail because look at your ship at this exact moment — It’s out on the waters, it’s the result of all the small and large decisions you’ve been making throughout life. You have sailed your ship out to sea before, and you can do it again. Don’t over think it and be accountable for youself to decide.

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Regardless of the direction you do decide to take, you will still continue to meet a handful of people to add into your 80,000; with that, a chance to gain additional experiences, knowledge, inspirations, and lessons to redefine our life’s mission. The thing is, you have to sail somewhere.

The moment you sail and live your life’s purpose by meeting people on this journey, you will meet people who will challenge your life’s mission. Regardless of whatever tangible action you decide to take, you must learn to trust our anchor.

As long as you have your anchor, it will hold you and remind you of what truly moves you. It’s that one constant thing to guide you when you are at your next standstill.

2. Do – Your body is the ship

As your mind continues to steer, your body is the ship that sails; it gets you to the destination your mind is trying to go. To actively achieve your life’s mission, you must do the following step.

The second step is to do and keep doing.

Whatever it may be, just do. If it’s a book you’ve been wanting to write for years, it’s time to write. If it’s a 5k run you’ve been putting aside because work is too hectic, it’s time to train. If it’s to finally start that business, but finances are always tight, it’s time to try.

Complacency isn’t a fun place – neither is an uncrossed list of things you’ve been wanting to do that probably all ties in with your mission.

Once you start, everything will fall into place. Trust the anchor to guide you and give you that nudge when something isn’t working anymore. As we continue to interact with others and grow physically and mindfully, our ideas and projects – sometimes careers and ideal relationships can change with them.

Listen to that anchor, because that anchor is always connected to your life’s mission.

3. Reflect – Looking beyond the horizon

Now it’s time to take charge of your destiny. There’s power to making a decision but there’s greater power in putting those decisions into action. Afterwards, it’s time to reflect.

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Your mind is the captain – calling all the shots, making the choices and deciding which waves to ride over and which waves to steer clear from. It’s also the one thing that propels you forward, and on some days, it can be your best companion, while on other days, your worst enemy.

Your body is the ship – it puts all those decisions into action. It takes you to those job interviews, it types out the words onto a keyboard and into a working manuscript, it also gets your heart pumping during workouts. Your body is the action taker.

Your anchor is your spirit – your anchor is your current reminder. It will often ask you if things continue to resonate with you. It’s your gut, it’s your instinct, and it’s the one thing that stays true to you. Listening to it will give you a clearer understanding of your mission, but only if you live your life’s purpose.

Meet people, ask them questions, and see what stirs the anchor within you. The answer will always lie there, and the anchor is what leads you to your destiny.

Final thoughts

As humans, our one life has been a string of moments created, enjoyed, and experienced with others and that alone makes the world turn.

Our purpose is to be present on this earth, but our mission is to tap into our calling and learn how to give back. It’s listening to that anchor that has stayed with us our whole lives.

By mindfully becoming aware and actively doing the things that call to us, we begin to steer our ship towards passionate projects, people, and places that stay true to our inner compass.

Featured photo credit: S A R A H ✗ S H A R P via unsplash.com

Reference

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