How do I manage my anxiety so that it doesn't hinder my work and my career?
Last Updated: 05/19/2020 at 1:23pm
Caroline Middelsdorf, MSc.
I am a warm hearted, patient, calm and open-minded therapist. I am here to dedicate my expertises to my clients and their individual challenges, thoughts and feelings.
Top Rated Answers
I manage my anxiety so that it doesn't hinder my work and my career by always telling myself that everything that's happening to me, is supposed to be happening to me in that very moment. So there's no reason to freak out. I always let myself know that everything will work out in the end. That makes me feel really good, and allows me to do more work, and less worrying.
Anxiety can be managed with therapy, medication, or a combination of both. Personally, I find that a combination works well. Also, talk to trusted people about your anxious thoughts! Don't keep it all inside!
Know your triggers well. Some people get anxious around public speaking, some from heights and so on. If you know what is making you anxious, you can prepare for it by giving yourself extra time or keeping a positive reminder with you. You could try relaxation techniques or visualization before starting your job. SO whatever is your trigger might bug you less.
Most of managing your anxiety is finding the right coping methods. There are some coping methods that don't help during work, so make sure it's something you can do there. If you are seeing a therapist, ask them about Cognitive Behavioral Therapy. There are specific methods that are lowkey that have helped me personally, such as pacing, keeping a bottle of cold water on me at all times and taking a drink when I feel anxious, chewing gum with a strong flavor and counting each chew, deep breathing exercises and muscle relaxation exercises, and using a scented lotion or hand sanitizer to distract yourself. Something else that could help is listing 5 things you hear, see, and smell, then another 4 things, and so on. It's all about what works for you and your working style, you'll find something!
try and find little tricks to keep the physical signs at bay.. and one big factor learning to say NO. Us anxious people have a fear of letting people down, normally above our own needs. Saying no once and awhile will give you the needed head space for you, and it doesnt hurt the person for once in a while to do soomething themselves. Try and organise the jobs you have to do at work so you use your time proactively but when quitting time comes... work mode goes, switch off the work phone, laptop, email and just have your evening to yourself. whatever hasnt been done can be done tomorrow.
I find that exercise and meditation can be a huge cure for most anxiety. Exercise alone increase endorphins and can put you in a better mental state. Then, if you learn to meditate (it doesn't have to be in the typical way) you can clear your mind of other stresses and get back on track.
Try to express your emotions on a paper or something or you could go to a therapist to stop the anxiety.
i usually try to leave the room and spending a little time, maybe five minutes, just with myself to calm down. Of course i have specific social anxiety, and may be a little different from how others cope.
You can check 7 cups anexiety guide to help you with your anexity dont worry im sure it will do great!
How you manage your anxiety is you take a couple deep breaths, then, you think of everything in slow motion.
Self care is very helpful. Meditation, mindfulness, personal time to release some of that anxiety through a hobby or an outlet that helps you wind down. I've found that taking up grounding techniques help quite a bit as well as breathing tactics to bring the heart rate down. But when it comes to on the go bouts of anxiety, it's always good to recognize the warning signs of a panic attack or a high rush of anxiety and quickly nip it in the bud before it blooms into a huge rush of fear and panic. As an example, I recite my abc's in reverse when I begin to feel that panic rise. And it helps me quite a lot. But everyone is different. It's good to try many ways of reducing stress and anxiety that work best for you and then utilizing them.
Learning the cues of what triggers your anxiety. Learning to breath through them, and not dwell ,, distractions help to move the mind forward away from the stress that may cause anxiety and being able to focus on the task at hand not on future tasks,
You can try looking at the anxiety guide which can be found by going to the self help guide under the Path tab. You can also listen to the mindfulness exercises. Or you may consider to see a professional about your anxiety if it is severe enough to hinder your work and career.
Have you considered working with a therapist before? Perhaps, he or she may provide some ways for you to better manage your anxiety (such as by providing you exposure therapy). Exposure therapy, in a nutshell, involves ranking your fears in a hierarchy and tackling each one gradually. That way, when you approach your worst fear (after tackling less scarier situations), it seems much less daunting and even manageable.
Find a good support network of friends, a doctor your happy with and talk to regularily, perhaps a trained therapist who you see often, and other people whom you trust, or can share good times with. Establish healthy boundaries with yourself (you decide what they are), and develop a good trusting relationship with yourself.
Breathing techniques are a great way of controlling anxiety. Thinking about your breaths, breathing in and out, constantly is a great way of reflecting that calm is able to be met, and that you can just relax by breathing. Taking long breaths are good for slowing down your heart, which lowers anxiety. Taking more shallow breaths will make your heart beat faster, making brain function less able. It's good to breath deeply regularly to maintain a clear mind and a pure body. Anxiety is such a huge issues nowadays, but it can easily be solved with the most basic of techniques.
Thinking of experiences from my past, I believe you can solve most of the problems by being mindful about it and by living in the present moment. The more you dwell on the past and the future outcomes, the more you will loose yourself in the present which will make you anxious and you won't be able to focus on work, career and relationships. You never get what you deserve , only what you negotiate in life. Living in the present moment always helped me for letting myself overcome from anxiety past years. You only attract the things you focus on! :)
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