5 things to remember if you suffer from stress at work4550x 13. 09. 2019 1 Reader
Telling you to stop being nervous when you are nervous is a bit like telling you to sleep when you suffer from insomnia - it just doesn't work. So what works? Here are five things to keep in mind when going through a bad time.
If you are anxious - just like me - this situation will be familiar to you: You are at work, looking for your work when anxiety begins to creep into you. Whether you are bothered by something specific, such as an impending term, or a vague sense of fear, you might think something like this: “You have to go back to work, stop worrying, get rid of obsession, use your head again and concentrate! ”If you fail and you tend to dramatize things - which anxious people often do - another thing that scares you is that you will be released. So you will worry. Your mind will soon get out of control and get into a spiral that can get you into a panic attack. It may seem that there is no escape from this closed circle of anxiety, especially if the anxiety is related to your work. The pressure to yell at your mind to keep silent can be truly enormous during these dark times.
Ways to calm the mind
But now it is clear to you that it does not work so easily - on the contrary, everything can get much worse. But there are subtler and gentler ways to speak to one another, align and calm your mind. Now let's look at some of them together. Visiting a therapist is probably the best thing you can do for yourself if you need to deal with this condition.
Whether you are going through some form of treatment or not, perhaps this article will help you. The next time you feel that your mind is your greatest enemy, try to remember these five things.
1) What you feel is real
When I had my first anxiety attack at work, I waited for physical difficulties to ask me to go home. I think only mental symptoms seemed less tangible, insignificant, or less real than physical ones. Only physical symptoms could confirm my trouble, and I felt less guilty and embarrassed to admit that I needed some form of help.
The assumption that mental health problems are not as serious as physical health is very common. Over the course of this year, millions of Internet users questioned Google on whether there was a mental illness and a website, full public awareness campaigns supported by state and nonprofit organizations were clearly "yes".
The ADAA states: "Anxiety disorders are real and serious diseases - as well as serious physical diseases such as heart disease or diabetes".
When I was hit by an anxiety attack, my main concern was that the employer thought I was trying to avoid work. If you have the same feelings, you are definitely not alone. A recent survey on stress and anxiety in the workplace states that 38% of people will not admit to their employer anxiety disorder for fear that their supervisor will interpret it as lack of interest and unwillingness to perform work tasks. If you are at work, in a place where you are expected to perform best, it may be difficult to admit your weaknesses and forgive minor mistakes. But try to remember that your anxiety is real, as well as painful migraine or severe stomach pain, and that you deserve the same care as if you were faced with these physical difficulties.
2) He won't let you out of work
The main part of an anxiety attack in the workplace may be fear of being released. The good news is - he probably won't let you go. Fear of dismissal is often part of a catastrophic scenario that is characteristic of workplace anxiety.
3) Work with anxiety, do not suppress it
Professor of Clinical Psychology at the University of Reno, Nevada, Steven Hayes, a leading mental health expert and, more importantly, a man who has experienced panic attacks advocates using more self-compassion and awareness in dealing with anxiety. In fact, Professor Hayes is the founder of one of the newest and most advanced forms of cognitive behavioral therapy, which is called acal coactivation therapy (ACT). This form of therapy begins with acceptance and neutral, uncritical observation of negative thoughts, directing the client to the present and helping him to lead a meaningful life.
In this video, Professor Hayes explains why the perception of anxiety as an enemy does not help us. If you perceive your feelings of anxiety as your enemy, then your personal history is hostile; If your physical perceptions are hostile, then "your body is enemy" and the fight against anxiety is a fight against you.
This denial and avoidance ultimately leads to psychopathologies, notes Professor Hayes. Instead, he suggests trying to hold on to his fear in a compassionate way. "Bring your fear closer and approach it with dignity."
It may be worth noting that the ACT method has proven its effectiveness in the treatment of anxiety in a number of studies and in some areas of mental health was even more effective than the classical form of CBT.
4) Take stress as a friend
World-renowned psychologist and spokesperson Kelly McGonigal seeks to promote a positive perception of stress. In this lecture, he explains that stress itself is not as harmful as the way we think about it. Instead of seeing stress as your enemy, let it work for yourself. Stress and anxiety are no more than a sign that you care about something, and this interest can be transformed into something that really improves your performance instead of reducing it.
Video 2: How to make friends with your stress
But isn't it just a wishful thinking, or a kind of pseudoscience - something in the style of "think positive", "smile at yourself in the mirror, and your depression will go away"? Not at all.
One such study tried a simple three-step approach to managing workplace stress and anxiety. Its result was strongly positive. According to McGonigal:
“The first step when you experience stress is to admit it. Simply allow yourself to notice it, including how it affects your body. ”
“The second step is to welcome stress. You do this by acknowledging that it is a reaction to something that matters to you. Can you connect with a positive motivation for your stress? What is it and why do you care? ”
“The third step is to use the energy generated by stress instead of wasting it. What can you do now to reflect your goals and values? ”
5) Discover what makes you feel good ”
Yoga has been shown to have a significant effect in reducing anxiety and stress, and this last thought is actually a quote from my favorite yoga instructor. In her “Yoga with Adriene” lessons - which are available online and for free - Adriene often says “Find out what makes you feel good”. And while most of the time he mentions the physical yoga postures, I think this advice fits beautifully on us as “fears” as we try to think of ways to deal with the pitfalls within us.
Those of us who live with anxiety are often also perfectionists and exaggerate everything. They are usually people who expect a lot from each other. When you feel anxious, it makes things worse because you are angry with yourself when you are not performing the best. And that's the last thing you need when you're most vulnerable. But it is worth realizing that no one is perfect, and we should all care and raise our imperfect self.
“Finding what makes you feel good” is a great saying, because it replaces the merciless inner voice with a more kind and subtle voice. It is equally important to remember that different strategies work for different people and only you can find what is most effective for you.
Video: Yoga against anxiety and stress
Tip for a book from the Sueneé Universe
Sandra Ingerman, a therapist and shaman, will teach you how deal with your fear, anger and frustration. Sandra is known for her ability to bring to our culture, in an understandable form, ancient healing methods from a variety of cultures to meet our current needs, while showing us how we can protect ourselves in any negative environment filled with harmful and hostile energy. With the help of her theories, the author in this book how you can handle and transform negative thoughts and emotions in an appropriate waythat emerge in you during the day.