5 Ways To Deal With Anxiety At Work

5 Ways To Deal With Anxiety At Work

Anxiety: A mental health disorder characterized by feelings of worry, anxiety, or fear that are strong enough to interfere with one’s daily activities.

Anxiety is a tricky monster that is currently along side almost 40 million people to date. For me my symptoms at any given time range from: fatigue, sweating, worrying, heart palpitations, not being able to focus, and irritability. Which may lead to a panic attack at any time.

In the mornings while I’m getting ready for work a flood of anxiety can come over me, if i let it. Thoughts of how bad traffic will be, if there is a wreck that will be sure to make me late, then onto how busy the day will be and if I will make any mistakes, or the mistakes I made a week before creep into my mind.

I sat down to try and help others that experience morning anxiety as well, you can read “setting up your morning to combat anxiety“ and hopefully find it helpful. I tried to pick up on anything and everything that helps me, to help you too.

Once you’re at work any triggers can be set off throughout the day. So you don’t find yourself locked in a bathroom stall or crying your eyes out in your car there are a few different ways to handle your anxieties at work.

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5 Ways To Deal With Anxiety At Work #anxiety #workplace #mentalhealth

Know your triggers – this is the very first tool in your toolkit. If you know your triggers then you’ll know what to watch for.

Build a grounding techniques – notice objects around you. Take notice of the sounds around you. Notice a scent coming from around you. By giving your brain something to distract from your anxieties you’ll gain a sense of calming.

Ask for what you may need – flexible scheduling, a mental health day.

Break things down – as long as your meeting your deadlines, you’ll be able to turn a task into several micro tasks. This will keep you focused and help with being overwhelmed.

Take a time out – take just a few minutes and take a few deep breaths. This is not hindering your work progress nor is it bothersome to anyone else around you. Although it may feel like your world is crashing in on you try to remember it’s not obvious to anyone else.

A few things to keep in mind when you’re anxious: you are bigger than your anxieties, don’t let them tell you how to feel, you are just giving into the feelings of your anxieties. Remember that it WILL pass, you will come out on the other side.

I like to keep my lavender essential oil with me at all times, just Incase I need a little dab behind the ears or across the wrist.

When I get home I’ll do some journaling about the day and how I felt to see if I by chance develop new triggers. I like to flow through my anxiety yoga sequence  as well.

I hope you’ve found these ideas helpful. Anxiety is a terrible thing full of different emotions that can be difficult or crippling at times. I’d like to hear ways that help you cope with anxiety at work.

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8 Yoga Poses For Anxiety

8 Yoga Poses For Anxiety

Anxiety is the most common mental illness, it effects about 40 million Americans. If you haven’t been diagnosed with anxiety chances are you still experience stress in your everyday life.

Practicing yoga is a great stress relief, with each breathe you feel your body let go of worry, tension, and anxieties. The focus yoga puts on the body helps give way anxiety to thoughts of mindfulness and peace.

Symptoms of anxiety disorder:
– You feel panicked, uneasy, or scared
– Frequent heart palpitations
– You have trouble sleeping
– Excessive worry
– Fatigue
– Restlessness
– Poor concentration

If you’ve experienced or are currently experiencing any of these symptoms make sure to let your family physician know so you can help get it under control; your not alone.

When anxiety finds its way to me I like to do a sequence of yoga poses. You may be thinking “how are yoga poses going to help me right now?!”, Yoga is a great untapped resource by a lot of people. The poses help by releasing stressors and anxieties with concentration on the body and breathing.

Giving your mind something other than your anxieties to focus on. If your willing give these poses a try and tell me how you feel afterwards. The outcome will be a welcomed relief and you’ll have a smile on your face once the sequence is finished.

I am in no way shape or form a doctor or a yoga instructor, I am sharing what I know to help me. If you’ve had or have back problems or shoulder problems do not try this without consent from your doctor.

8 Yoga Poses For Anxiety

Childs Pose

Sit on your knees that are spaced shoulder-width apart. Take a deep breath and lower your torso down towards your thighs, extending your arms forward. Rest your forehead on the mat and breathe deeply.

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Corpse Pose

you’re basically laying down with arms at your side, mentally the corpse pose can be difficult. The goal is to relax your mind as much as your body, so anxiety and stress fully leave.
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Half Moon Pose

Start by bending your standing leg without lifting the back leg off the floor. Use your whole arm for balance as well, moving the weight of your body forward so it is directly over your front hand and foot. Stay there for a few breaths, allowing the intensity to build in the standing leg until you start to feel solid and stable. Then, press down through the ball and heel of the foot as you direct the center of your kneecap toward the toes. Be sure to turn and open the outer thigh enough to maintain that direction of the knee. Lastly, keep your leg steady as you revolve the shoulders, chest, and abdomen upward.
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Half Standing Forward Fold

Begin in Standing Forward Fold with your hands or fingertips on the floor at the side of each foot. You can also rest your hands on your shins, or press your palms into yoga blocks at the sides of your feet. Inhale as you raise the front of your torso away from your thighs, straightening your elbows. Lift your collarbones and sternum away from the floor. Reach the crown of your head forward and your tailbone behind you. You can bend your knees slightly to help straighten the torso and spine. Press your fingertips or palms into the floor, to help lift and straighten your torso. Lift your head slightly and gaze forward without compressing the neck. Your torso should be straight. If your back rounds, bend your knees or place your hands higher until your spine is straight. Engage your quadriceps (the front thigh muscles) and draw them up toward the ceiling. Do not lock your knees; keep them slightly bent. Bring your weight to the balls of your feet. Keep your hips aligned over your ankles. Slightly lift and lengthen your torso with each inhalation. Hold the pose for up to one minute. Exhale as you release into standing forward fold. Repeat 5-10 times.

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Legs Up The Wall

Lay with your feet against the wall, bottom touching as well, with your arms down to your sides. Take deep breaths to both center your mind and calm down.
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Fish Pose

Begin by lying on your back with arms at your sides. Slide your hands under your buttocks and keep them there. Then inhale and lift your upper back and head off the floor, pressing your forearms and elbows into the floor. You can keep your legs straight out in front of your, bend at the knee or the most complicated- folded like the Lotus pose. While in fish pose, take several breaths and lower torso and head back down.
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Eagle Pose

Begin standing in Mountain Pose with your arms at your sides. Bend your knees. Balance on your right foot and cross your left thigh over your right. Fix your gaze at a point in front of you. Hook the top of your left foot behind your right calf. Balance for one breath. Extend your arms straight in front of your body. Drop your left arm under your right. Bend your elbows, and then raise your forearms perpendicular to the floor. Wrap your arms and hands, and press your palms together (or as close as you can get them). Lift your elbows and reach your fingertips toward the ceiling. Keep your shoulder blades pressing down your back, toward your waist. Square your hips and chest to the front wall. Draw your belly in and up. Gaze at the tips of your thumbs. Breathe smoothly and evenly. Hold for up to one minute, focusing on your breath and keeping your gaze fixed and soft. Gently unwind your arms and legs and return to mountain pose. Repeat on the opposite side.
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Photo credit:
One, Two, Three, Four, Five, Six, Seven

If these poses worked for you then check out my bedtime yoga routine too. It helps curve the restlessness so your not anxious and you drift off to sleep in no time.

 

Stress Management Techniques for Family Get-Togethers

Stress Management Techniques for Family Get-Togethers

The holidays are all about spending time with your family and friends. That’s why it’s such a special time, right? Well, let’s be honest; that’s also why it’s such a difficult time. Stress rates spike, family altercations increase, and you somehow find yourself in tears after what should have been a lovely dinner.

Stress Management Techniques for Family Get-Togethers #stress #family #anxiety #together

Much as we love them, family can be difficult. Whether your family is the type to get into out-and-out arguments, or whether the stress is usually a result of subtle barbs and hurt feelings, we can all use a little extra help with stress management over the holiday season. Here are some tips to help you keep your cool:

Deep Breathing
It might seem really basic, but it’s a classic because it works. When we’re stressed, our sympathetic nervous system goes into overdrive and forces us into a reactive state, where we might act in ways we regret later. It can even become a self-perpetuating cycle, where you become vigilant for any perceived threat and it just continues to feed the stress. Instead, cut off your stress reaction by reassuring your body that it’s not in physical danger. How? Give it oxygen. Regulated, relaxed oxygen. Whenever you find yourself reacting to the stress, start to measure four counts as you inhale, four as you exhale.

Communicate Boundaries
If setting boundaries feels like a mean-spirited thing to do, consider sociologist Brene Brown’s advice that the MOST compassionate people are those with clear boundaries. Setting clear boundaries with our loved ones allows you to stop stressing about how much you need to take before just snapping. It also lets you have more peaceful relationships because others know where you stand, instead of being surprised that you’re reacting so negatively to something they say. It’s especially great for those arguments that you keep having over and over again. This post has fantastic advice for setting and communicating boundaries with loved ones in a way that will avoid conflict instead of creating it.
Stress Management Techniques For Family Get-Togethers

Check Your Self-Talk
Usually we’re quite sensitive to things that our families say because there’s actually more behind every statement. We hate when our sister brags about how great her children are doing in school because we feel self-conscious about our own performance as a parent, or we react badly to our father’s advice because we feel he’s never been satisfied with us, even back when we played little league. Instead of reading into each comment, check your own self-talk. Write it down and follow each lead down to the extreme conclusion so that you can decide whether or not it’s logical. Then, when that harmful self-talk creeps in again, you can nip it in the bud.

Take a Walk
Did you know that walks outside–especially walks in green spaces–have a powerful effect on our cognition? It gets us outside of our own heads, puts our body chemistry into a healthier balance, and redirects self-deprecating thoughts. So include a nice walk around the neighborhood into your family get-together, whether it’s with a few other family members, or just by yourself. If you want some time alone, you can always say that you have to take a call and step outside.
Stress Management Techniques For Family Get-Togethers

Have an Exit Strategy
By hour 4 of family socializing, stresses and conflict can compound. Evenings that seem to go on and on can wear on us, and yet slipping away might not feel like an option if you have a mother who has perfected guilt-tactics (and let’s face it, all of our mothers know how to guilt us). So, go into the evening with a plan and an excuse to leave. Tell yourself you’re heading out at a certain hour, and a reason why. For example, you might have to get the kids to bed, you might need to get to sleep for an early morning appointment the next day, or you might even have to leave a daytime party before it gets full dark because you don’t want to drive icy roads at night when your vision is compromised. Let your mother try to argue with the safety excuse!

How to Stop Comparing Yourself to Others

How to Stop Comparing Yourself to Others

When I was 8, all I wanted for Christmas was a Rollerblade Barbie. And when I found her sitting next to my stocking on Christmas morning, I was thrilled. I felt like it was the perfect day, and contentedly played with my Barbie until later that afternoon. I went to my friends’ house and we compared notes on our Christmas hauls. She had gotten a Rollerblade Barbie too. She’d also gotten her own roller blades, and sparkling pink knee pads, not to mention Roller Barbie’s boyfriend Ken and a pack of Barbie dresses.

And suddenly my Christmas wish come true… felt a lot less magical.

We learn from a young age to compare ourselves to others. It’s not always harmful. Often, it’s our greatest motivator to grow and develop. But unchecked, comparison can also undermine joy and wallop our emotional wellbeing.

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Comparison Drives Social Dynamics on Every Level

The complicated problems of social comparison come early in evolution. A landmark study at Emory University gauged capuchin monkeys’ reaction to unfair treatment by feeding them different treats. When the staple food was cucumber across the board, all of the monkeys were content with their share. However, as soon as some lucky monkeys started getting nice, sweet grapes, the remaining subjects (who were able to view the discrepancy) started to despise their cucumbers, even tossing them back into the researchers’ faces.

Mark Twain said that comparison is the death of joy. It’s easy to see real-world illustrations of this, far beyond the behavior of children and monkeys. It’s one of the major tensions of the workforce, of political conflict, of family relationships. Over and over again, science has verified this correlation: grateful people are happy. Envious people are unhappy. But how can we make ourselves be those happy grateful people instead of the green-eyed grumps?

Modern America Is The Perfect Environment for Comparison

Our modern media-saturated world makes comparison more inevitable than ever. In fact, we can pick our poison for vicarious living and quickly watch our own lives pale in comparison. Feeling good about your financial status? Watch Keeping Up with the Kardashians and kiss your satisfaction over your nest egg goodbye. Looking for love? Watch The Bachelorette and see one girl choose between a dozen handsome suitors. All it takes is a few minutes of television for us to kickstart envy’s vindictive reign over our emotions.

It gets even more alarming when it’s not just Hollywood that’s putting our lives to shame. Real people on Instagram are always doing life better than you. Their kids are better dressed, their meals are more beautiful, and they’re traveling to more exotic and exciting locales than you’ve ever experienced in your life.

Here in America, one of the richest nations in the world, in a time when our quality of life puts royal luxury of the Tudor era to shame… we feel cheated.

Scarcity Culture

Researcher Brene Brown points out an interesting thing that exacerbates the problem of social comparison. She calls it scarcity culture. Although we have more leisure time, more health, and more opportunities for growth and wealth than any other period of time, we never feel like it’s enough.

“For me, and for many of us, our first waking thought of the day is ‘I didn’t get enough sleep.’ The next one is ‘I don’t have enough time.’ … We spend most of the hours and the days of our lives hearing, explaining, complaining, or worrying about what we don’t have enough of. We don’t have enough exercise. We don’t have enough work. We don’t have enough profits. We don’t have enough power. We don’t have enough wilderness. We don’t have enough weekends. Of course, we don’t have enough money – ever.”

This scarcity culture makes comparison especially scary because we believe that each of these resources that we don’t have “enough” of has a fixed value. If someone else has it, then we have less of it available to us. If they have more money, then we have less. If he has more dating prospects, then he’s taking mine. If her children are perfect, mine are less so.

How to Stop Comparing Yourself to Others #life #personality #unique #inspiration #inspire

 

Practical Tips for Avoiding the Social Comparison Trap

In a way, comparison is a necessary ingredient of being part of a society. It pushes us to succeed. But it can also be the pitchfork at our backs spurring us into anxiety, and depression.

So, next time you find yourself scrolling through your newsfeed and feeling woefully inadequate when compared with your acquaintances who have perfect careers, marriages, and kids, remember this:

1. Every person is such a complex and unique mix of memories and attributes and factors, we can never get a direct comparison. You are too unique to stand side by side with someone else and find that you are similar in all things, except for this one specific thing wherein you fall short. It’s never true. You have your own set of unique strengths and weaknesses. For everything that you envy in others, there’s something of yours that they wish they had.
2. You’re comparing your weaknesses to others’ strengths.
3. You’re judging off of inaccurate information. Reality shows are not reality. And those glossy photos on Instagram are not telling the whole story.

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Here are some helpful tips to curtail comparison in your own life:

  • Be patient with your own imperfections. We’re all works in progress.
  • Love genuinely so that you can rejoice in others’ accomplishments.
  • Practice gratitude. Do small things that remind you of your own assets and blessings.
  • Watch the words of your internal dialogue. They affect us more than we realize. Be wary of anything that includes “I should” or “better than me.” As this article states, the words we say and think have a powerful mental effect – either making us feel stuck where we are, or empowering us to move forward. This is also something our children learn from us, so guard your words.
  • Stop looking. If it’s killing you to see that perfect Insta feed, shut it out of your life.
  • Compare with yourself instead of with others. The only person you should compare yourself to is who you were yesterday.
  • Serve others. In most religions, we’re taught that the only reason that we have good things is because they’re given by God. We’re also taught that the purpose for those good things is so that we can help others. Whether or not you’re religious, it’s a smart principle. Practice gratitude for your gifts by sharing them. It will help you realize how much you have.
  • Be kind to other people. It’s a habit. Being more compassionate towards others can help you learn to be more compassionate towards yourself. We often think that it’s the opposite, but it’s not true. Soon, you should be able to be your own friend. What would you tell a beloved sister in the exact same situation as you? You’d probably be much more encouraging to her than you are to yourself.

 

 

Guarding Yourself Against the Worst Effects of Mental Illness

Guarding Yourself Against the Worst Effects of Mental Illness

People who suffer from mental illness will find that many mental disorders have a horrible knack of getting into every crevice of a person’s life. Pretty soon, disorders like depression, anxiety, and bipolar can chip away at a person’s sense of self and make accomplishing even the most basic tasks in day-to-day life feel like enormous mountains to climb. This is because most mental disorders operate by keeping you in a condition that makes those same disorders flourish.

If you are feeling depressed, depression often makes people act in ways that prolongs that same depression. For this reason, it is important for people who live with specific mental disorders to build habits that help them protect themselves from the worst effects of mental illness, so that they can mitigate these effects until the mental illness is something that no longer impairs their life, because they have learned to deal with it.

Guarding Yourself Against the Worst Effects of Mental Illness #anxiety #mentalillness

Always get plenty of sleep
One powerful way that different types of mental illness are able to break down a person is by disrupting their sleeping habits. It is crucial for a person to get an ample amount of sleep, in order to maintain good physical and mental health. However, this need is amplified when a person needs to keep themselves in a strong state of mind to deal with the effects of a disorder like depression or generalized anxiety.

For this reason, always make sure to get plenty of sleep and make a point to schedule your days to leave time for healthy sleep. Having a friend, partner, or family member hold you to this sleep schedule can make each day easier, or at least not start you off with a disadvantage, when it comes to dealing with a mental disorder.

Notice your behavior patterns
The thing about many types of mental illness is that the effects of many disorders are hard to recognize when you are in the midst of them. A person with bipolar 2 doesn’t feel they are being irrational when they have extreme reactions to a mild situation because the emotions that they are feeling are very real. However, even though these emotions are real, it is important for a person to take steps that help them recognize patterns of destructive or irrational behavior. This helps them avoid engaging in dangerous behavior that is going to tear apart other good habits that they’ve built.

Try to reduce stressful situations
Mental disorders often have triggers that causes the worst symptoms of them to surface, in the same way that poor air quality might trigger a child with asthma. These sorts of triggers can vary, greatly, depending on the individual person, especially if the mental disorder has its roots in a traumatic incident (such as PTSD). However, one general trigger that can spark a bad episode of depression or anxiety is stress.

For this reason, it is important to avoid needlessly stressful situations. That isn’t to say that you should try to shut down any situation that is stressful, as that would be an unrealistic way to live life, and things like losing a job or going through a divorce are sometimes outside of our control. Instead, you should develop strategies to determine whether a situation is high-risk, and to keep you from engaging in behavior that sparks further conflict.

Learn breathing techniques
The key to coping with mental illness until it doesn’t have much of an effect on your life is to expand a toolbox of mechanisms that make each obstacle easier and easier, until you have mastered mitigating the disorder. One of the most important of these tools is breathing techniques. According a Harvard Medical School study in 2016, breath control is able to “quell” a person’s stress responses.

To develop breathing techniques that are effective, you can practice by finding a good place to sit or lie down, and then taking normal breaths. Once you are comfortable, start to take deep breaths in through your nose (slowly), and then breathe out slowly through your mouth. Put your whole body into breathing, as well, by rising your chest and stomach as you breathe in.

5 Things To Know About Anxiety

5 Things To Know About Anxiety

I have had anxiety since i can remember i just never knew what it was and i couldn’t explain it without someone telling me it was all in my head or just for someone to tell me to get over it (as if it’s as easy as that). I’ve talked to my doctor who has prescribed medications to help me deal with my daily life. I take that medication but i also help manage my anxiety naturally as well with Valerian Root, St. John’s Wart, & Cherry Plum drops.

There usually isn’t just one thing that can place you in the throws of a panic attack, it can happen at any time really.

When you feel the storm rolling in you’ll notice your heart rate speeds drasticly, which causes you to feel dizzy or faint sometimes even weak, sweating, my muscles tense up, chest pains, numbing of the fingers, difficulty breathing or taking in breaths, also the lose of control is persistent.

When an attack occurs i want to be left alone to deal with the mess that is going on in my head. Sometimes i don’t know how i will make it through one that seems like it is going on forever when in reality is only a couple of minutes. Once it’s usually over i have tears streaming down my face while i gasp for air.

Anxiety is a tricky monster that can not just be waved away. #anxiety #depression #lifestyle

What is anxiety?
Anxiety is a mental health disorder characterized by feelings of worry, anxiety, or fear that are strong enough to interrupt with one’s daily life.

 

5 Things People Living With Anxiety Want You To Know:
1. Anxiety disorders are not just worrying, it can be debilitating and disabling condition.
2. Anxiety suffers don’t like to worry, but that is how this illness keeps us as prisoners in our own bodies.
3. People with anxiety disorders are not antisocial. Given the way our body reacts to anxiety we try not to put ourselves in a situation that can bring on an attack.
4. We are still a work in progress, which may feel to us like a never ending process.
5. Our anxiety disorder isn’t who we are, it isn’t our personality. We shouldn’t be defined by the borders we’ve set for ourselves to help keep our anxiety at bay.