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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

More by this author

Kathryn Sandford

Career Resilience Coach passionate about supporting others to grow and thrive in a complex world.

7 Stress Management Techniques to Get You Back on Track 7 Things To Remember When You Feel Broken Inside How to Deal with Negative Thoughts (The Healthy Way) 10 Things You Can Do Now to Change Your Life Forever 10 Emotional Regulation Skills for a Healthier Mind

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Last Updated on April 6, 2020

What Is Self-Worth and How to Recognize Yours

What Is Self-Worth and How to Recognize Yours

There are a ton of articles on the internet on one’s “self” topic or another. It’s possible that you’ve read some of them before this one, and you’re wondering how this article might be any different from the rest.

The truth is that self-love, self-esteem, self-empathy, self-regard, and all the other ‘self-’ words are indeed great and unique qualities to be instilled. Still, the most crucial concept of them all is self-worth.

What is Self-Worth?

Self-worth is simply defined as the level of importance you place on yourself. It is an emotional outlook that determines how and what you feel about yourself in comparison to other people.

Self-worth is a fundamental part of our being, and it controls the way we see ourselves. Everything we think about, all the emotions we feel, and even the way we act is a product of what value we place on ourselves by ourselves.

Self-worth is an entirely sensitive topic. So, here are a few recommended steps to recognizing your true self-worth.

    The Theory of Self-Worth

    To most people, self-worth only comes after a feat has been achieved or when in competition with another person. This is the theory: that a person’s life goal is self-recognition and that this recognition is a product of their accomplishments. This theory also holds capability, determination, performance, and self-esteem as its model elements.

    These four elements cooperate with each other to contribute to how we regard ourselves. It may be relatable, but should we really be placing so much importance on our accomplishments just to determine our self-worth? Is outdoing the next person the only way we can hold ourselves in high regard? What really determines one’s sense of value?

    Factors That Define Self-Worth

    The four elements from the theory above are not the only benchmarks used by people to determine self-worth. Many other things can inhibit how a person recognizes their self-worth. For some, it might be childhood trauma, low grades, or even bullying.

    The following are more common ways people measure their self-worth:

    1. Sphere of Contact

    Many times, people are weighed (or weigh themselves) by the number of prominent people they are close to and know.

    2. Physical and Emotional Appearance

    We find ourselves passing judgments just by regarding a person’s outward look – what they wear, how they speak, or how the society feels about them.

    3. Occupation

    This is another yardstick that people use to measure self-worth. Someone can be mean to a waiter and friendly to a doctor, for example, because they feel the latter is more successful than the former. Career choices often add positive or negative importance to one’s life.

    4. Possessions

    This is a common factor used to measure self-worth. It can be anything from the size of your paycheck to the kind and number of cars you own. It is usually material assets.

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      What Self-Worth Is Not

      The truth is that status or material things should never measure self-worth. There are many misconceptions about self-worth that have sadly shaped the minds of people into thinking less of themselves when they are, in fact, more.

      Self-Worth Is Not Your Career

      Your occupation should not determine the value you place on your life.

      There have been cases where experienced and trained professionals have had to settle for menial jobs because they couldn’t get hired. If this doesn’t take away their qualifications, why then should self-worth be measured according to career choices? The only thing that should be a concern is how gratifying the job is.

      Self-Worth Is Not About Your Accomplishment

      Achievements are great, but what you do or achieve shouldn’t affect the importance you place on yourself. No label, certificate, or plaque should measure your worth for you.

      Self-Worth Is Not Your Age

      I don’t mean to sound cliché by telling you age is nothing but a big number, but I will tell you this: how old or how young you are does not determine how prepared you are for anything.

      You only need to be willing and dedicated, and the world will be at your feet.

      Self-Worth Is Not Your Love Life

      It is tempting to try to feel good about yourself just because someone feels good about you. What if they leave?

      Single or not, do not make a relationship the basis for your self-worth.

      Self-Worth Is Not Your Grades

      Are you the least smart person in your class? Know that you are just as valuable as a straight-A student because you have individual gifts and might excel at something else that an A-student will flunk terribly.

      Self-Worth Is Not Your Health Status

      Do you have an illness that’s lowering your spirits? It is safe to say that positive people heal more quickly, so stay optimistic.

      Self-Worth Is Not Your Finances

      Too much or too little money does not define a person. As long as you are satisfied and have enough to survive, then there’s nothing to worry about.

      Self-Worth Is Not About Your Preference

      Do people think you’re old-school or too sophisticated for this generation? Their opinion doesn’t matter as long as you’re okay with who you are.

      Self-worth is only about you!

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        What Self-Worth Really Is

        It can be somewhat overwhelming to see yourself for who “you surely are” without the assets or dream job or friends. For some people, it can be agonizing, and they would do anything but come to this stage of awareness. There also exists a high possibility for one to become afraid of becoming self-aware.

        It is natural for humans to be elusive of this sort of fear or pain. This process is necessary for the discovery of self-worth and should never be avoided. Beyond every seemingly painful emotion is an eternity of freedom, and the first step on this journey is self-awareness. This is the key to finding self-worth.

        Everyone has a mental picture of who they want to be. Sometimes this person is not who he or she is. It’s okay to have ambitions and life goals, but never let your dreams make you deny yourself. Self-denial is an enemy to self-worth. This is why it is painful to become self-aware. Most people will never want to let go of who they think they are and embrace their true selves for who they indeed are.

        Self-worth is not a bad thing. It only makes you accept your weaknesses while you learn to focus on your strengths. Some of this strength lies undiscovered, and until we become self-aware, we will be unable to bring them to light.

        On self-worth, you can either be your own best friend or your worst enemy. If you keep evading self-awareness, you will only keep delaying your freedom and healing. Self-worth truly comes when you fully understand who you are and what strong potential you possess.

        The Importance of Self-Worth

        The best part about recognizing self-worth is seeing the practical impact it has on your behavior. Self-worth affects the things you do and the choices you make consciously. You start rejecting anything that has a negative effect on your outlook on life, and you become more open to things crafted to make you a better person.

        Self-worth is what keeps you satisfied even if all your achievements, assets, and possessions are taken away from you. The moment you reach healthy levels of self-worth, life becomes much more meaningful.

          How To Recognize Your Self-Worth

          So, you’ve finally become self-aware, but you don’t feel good about yourself. Nothing excites you about you. You think you’re just an average person, coursing through life with nothing special to offer.

          You start to feel like you need validation from determining your self-worth. You want to achieve a task or even take a quiz to measure your self-worth. What you should know is that self-worth first comes from within.

          To reiterate the opening paragraph of this article, it is the level of importance you place on yourself; by yourself! By merely existing, you are sufficient.

          Finding Strength

          Strength in self-worth comes from finding qualities you excel at. These qualities will be a constant reminder whenever you start feeling like you are not worthy enough.

          Little things like a list of your talents, things you like about yourself that make you stand out, challenges you’ve won at, how you’ve helped other people, and other great reflections are examples of questions you should have answers to. Your strength lies in those questions.

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          The Dangers of Linking Self-Worth to Things and People

          You make unhealthy decisions when you keep looking for validation in things and people. You never get to see yourself for the potential-filled and robust person you are.

          Looking for external validation will only frustrate you. You set yourself up for a chain of disappointments. Place your worth on your insides. It is the key to leading a healthy life.

          How To Start Increasing Your Self-Worth

          Now that you’ve seen the vacuums that continuously drain your self-worth, it’s time to learn ways to increase, strengthen, and sustain it. You can start by highlighting the things you previously found your worth in and substitute them for more productive activities.

          Here are some examples.

          For the One Who Found Self-Worth in Excelling at School or at Work:

          Take some time off from all the excessive reading. Engage in an activity that you really like. Learn a new skill, like how to play an instrument or how to dance salsa. Read an unusual book.

          For the One Who Sought Validation from Social Media:

          Go offline for some time. Attend hangouts with physical people. Take long and reflective walks. Be intentional about your words and actions. Show your relations and friends that you care for them. Show up physically for people. Be there for them.

          On your journey to recognize self-worth, never compare yourself to anyone. By comparison, you rob yourself of self-awareness and block your chances of seeing your strong potential. Comparison only measures your worth by other people’s standards. How about creating some rules on your own?

          With time, it becomes easier to free oneself from the weight that comes with no self-worth. It is easy to do things you believe in than otherwise. Never doubt the process. Reassure yourself that your journey to self-worth will be the most rewarding experience of your life.

          Let’s take a look at some practical ways to boost self-worth:

          1. Do a Talent or Skill Inventory

          Everyone has something good to offer. Humans possess and can learn mind-blowing abilities.

          What can you offer? Take stock of your skills and gifts.

          What are those cool things you do effortlessly? When you identify your abilities, you suppress your weaknesses and give voice to your strength.

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          2. Pardon Yourself

          You have to forgive yourself for all your shortcomings. Learn from all your past mistakes. If you keep feeling guilty or ashamed, you will never have a healthy sense of self-worth.

          3. Take Risks

          The only reason you haven’t done something great for yourself is that you are still wondering whether or not you should do it. Never be afraid to take risks to become a better version of yourself. Stop doubting your abilities and go.

          If you don’t succeed on your initial try, you would only have learned how not to fail next time. Get up and do great things.

          Try these 6 Ways to Be a Successful Risk Taker and Take More Chances.

          4. Self-Love

          Accept yourself for who you are. If you have negative qualities, work on becoming a better person. Never make the mistake of living in denial. You would only be delaying your freedom.

          Here’re 30 Ways To Practice Self-Love And Be Good To Yourself.

          5. Surround Yourself with Healthy People

          Healthy attracts healthy. Healthy habits can rub off as much as negative ones do.

          Surround yourself with the change you want to see. Be with people who have overcome the doubts they had about themselves and, like you, are also on a journey to recognizing self-worth.

          Take a look at this article and learn How to Surround Yourself With Positive People.

          It is crucial for everyone to lead healthy lives physically, emotionally, socially, mentally, and otherwise, by evaluating our self-worth. We have to consciously take steps to build and develop our sense of regard for each other and, more importantly, for ourselves. Healthy self-worth is a source of deep and lasting satisfaction in life.

          Final Thoughts

          It is worthy to note that you will begin to lose friends on your journey to recognize your self-worth.

          People with low self-worth find solace in each other’s company and so your new-found confidence might become threatening. It’s okay. Ensure your growth process inspires them, but do not hesitate to keep a distance from anyone who does not support your growth.

          More Tips to Improve Your Self-Worth

          Featured photo credit: Erik Lucatero via unsplash.com

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