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How To Work With Anxiety

Personal Trainer Or Fitness Instructor

How to Cure Anxiety-10 Techniques That Work!
  • Requirements: varies from certification or accreditation to bachelors degree

Does physical activity help calm you and ease anxious thoughts? Teaching exercise classes and helping clients pursue their own fitness goals provides the chance to share your energy with others who want to reap the benefits of exercise.

Feel more comfortable around kids? Consider teaching PE or coaching a youth sport instead.

What Causes Work Anxiety In The First Place

While your anxiety could stem from the workplace itself, it could also be caused by issues outside of work and increased stress. A 2015 study of 129 men and women found job insecurity and home stress were strongly associated with depression and anxiety symptoms.

Heres what could be causing your work anxiety.

How Anxiety Disorders Affect Your Mental Capacity For Work

Anxiety disorders have a much larger impact on your mental and emotional capacity for work. Whether you suffer from panic attacks, phobias, generalized anxiety, or some combination, anxiety disorders can make it very difficult to concentrate on any task. The behaviors which often accompany feelings of fear and terror can make it difficult to interact with coworkers or supervisors. This in turn makes it difficult to maintain employment, even if you are able to find something which you can do.

Many who have anxiety disorders also deal with obsessive compulsive disorder , which can cause additional problems at the workplace. Others deal with post-traumatic stress disorder , which may limit which types of work environments they can handle. Unfortunately, most employers are not willing or able to take the extra care needed to work with people who have these disorders, making it very difficult to stay gainfully employed.

Read Also: Is There An Over The Counter Pill For Anxiety

Best Stoic Quotes On Anxiety

Man is not worried by real problems so much as by his imagined anxieties about real problems. Epictetus

Today I escaped anxiety. Or no, I discarded it, because it was within me, in my own perceptionsnot outside. Marcus Aurelius

Everything needed for our well-being is right before us, whereas what luxury requires is gathered by many miseries and anxieties. Let us use this gift of nature and count it among the greatest things. Seneca

The chief task in life is simply this: to identify and separate matters so that I can say clearly to myself with are externals, not under my control, and which have to do with the choice I actually control. Where then do I look for good and evil? Not to uncontrollable externals, but within myself to the choices that are my own. Epictetus

Its ruinous for the soul to be anxious about the future and miserable in advance of misery, engulfed by anxiety that the things it desires might remain its own until the very end. For such a soul will never be at restby longing for things to come it will lose the ability to enjoy present things. Seneca

When I see an anxious person, I ask myself, what do they want? For if a person wasnt wanting something outside of their own control, why would they be stricken by anxiety? Epictetus

What upsets people is not things themselves, but their judgements about these things. Epictetus

Returning To Work After Mental Health Issues

9 Simple Ways to Deal With Stress at Work

If you’ve had a mental health problem and been off or out of work, you may worry about going back.

You may be concerned about how your colleagues will react, for example, or that you will not be able to cope.

But most people find that going back to work is a positive step, and support is available to help ease your way back in.

Also Check: How Many Teens Have Anxiety

How To Cure Anxiety: 9 Stoic Techniques That Work

We suffer more from imagination than from reality. Seneca

The 21st century has been described as The Age of Anxiety, The United States of Stress, The World of Worry. The implication is that what we are experiencingpandemics, terrorism, political and economic turmoil, existential angst, and lets stop thereis unique, unprecedented, uncharted. News headlines, tweets, email and text sign-offsyou hear and see it everywhere: the world has never seen anything quite like this hope youre well during these unprecedented times leaders facing unparalleled challenges theres no playbook for this.

We have great news. None of our problems are new. And there is a playbookone thats been tried and tested since the 3rd century BCE: Stoicism.

Zeno used it after he was shipwrecked and lost everything. Marcus Aurelius used it as the ruler of an empire ravaged by wars, famines, and a deadly contagion, which became known as theAntonine Plague. Seneca used it to withstand two exiles and two natural catastrophes. Epictetus used it to endure thirty years as a slave. George Washington used it in the darkest days of the American Revolution. James Stockdale used it to survive seven years or torture and unimaginable loneliness as a prisoner of war. Toussaint Louverture used it and rose up against Napoleons armies to lead the Haitian Revolution.

Tips For Dealing With Anxiety At Work

While you cant always control what happens at work, you can control how you react and deal with things that could potentially stressful situations.

Here are a few tips that can help you tackle work-related stress and anxiety:

Other practical tips include the following:

  • Take a breath: Deep breathing techniques are one of the simplest ways to calm your nerves when you start to feel stressed. The best part is you can do it anywhere.
  • Make time for breaks: Take a walk during your lunch break. Get up and stretch throughout the day. Set rewards for yourself to enjoy after work, whether thats indulging in a hobby or hanging out with friends.
  • Remind yourself why you took the job: There was a reason why you took your current job. Reflect on the things you like about your job and the benefits its brought to your life.
  • Avoid unhealthy habits: Do your best to avoid unhealthy behaviors, such binge eating, drinking too much caffeine, or abusing substances or prescription medications.

Also Check: How To Stay Asleep With Anxiety

What Causes Work Anxiety

The causes of work anxiety are wide-ranging and vary from person to person. Sometimes internal factors, like imposter syndrome or self-imposed pressure, can cause work anxiety. Other times, external factors like workplace conflicts, a heavy workload, or market trends can be the source.

Finding the root cause of your work anxiety can help you overcome it. Common situations that might lead to work anxiety include:

  • Unclear goals or expectations

Learn To Recognize The Signs Of Anxiety

How To Deal With Anxiety At Work

Anxiety disorder is the most common mental health condition in the United States, affecting up to 18% of the population. Knowing the signs of anxiety can help you realize when someone you love is having fearful thoughts or feelings. Symptoms vary from person to person but can be broken into three categories:

Read Also: What Is Adjustment Disorder With Anxiety

Should I Tell My Employer

If your anxiety is severe enough that it interferes with your ability to work, its considered a disability. Under the Americans with Disabilities Act , you are under no obligation to disclose your anxiety or any other condition to your employer. Unfortunately, while telling your employer is a personal choice, your job cant make any accommodations for you if they dont know whats happening.

Many people with mental health conditions are afraid to tell their jobs out of a fear that theyll be treated differently or fired. If this is your concern, then rest assured that the law is on your side here. It is illegal to be discriminated against or have any adverse action taken against you on the basis of your mental health.

However, it is possible to be fired based on poor performance. Thats why its important to take steps to manage your work anxiety. If youre an employer or manager, here are some ways that you can support employees with anxiety. If youre an employee, you may be able to request these as reasonable accommodations.

1. Tell them what failure and success looks like

For people with work anxiety particularly those with impostor syndrome theres a constant concern that theyre underperforming or about to be fired. Provide clear metrics on how they can reassure themselves that theyre doing their job well.

2. Offer flexible schedules

3. Provide structure

4. Offer access to resources

What Is Work Anxiety

Work anxiety, also known as work stress, is anxiety thats caused by and revolves around work. The experience of work anxiety and what causes it is different for everyone. For some, impending deadlines or an upcoming presentation are enough to cause work anxiety. For others, social situations at work, such as a poor work culture or a lack of connection with coworkers, might cause work anxiety. Larger issues, such as concerns about job security, organizational change, or macroeconomic conditions, can also cause a flare in work anxiety.

No matter the cause, work anxiety always revolves around work and the workplace. This type of anxiety can have short-term and long-term consequences, such as reduced productivity, missed deadlines, career stagnation, and even job loss. Prolonged work stress can be even more far-reaching, leading to burnout and more.

That all sounds pretty scaryand it can be. But work anxiety is also manageable with the right tools. The first step is acknowledging your anxiety so you can move through it.

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Coping With Stress And Anxiety

Coping strategies and personal assessment tools to help you manage your stress and anxiety as we adapt the next normal.

As COVID-19 restrictions begin to loosen in Canada and around the world, many are grappling to adjust to new norms for return to work and day-to-day life. At the same time, communities are coping with tremendous loss, grief, and trauma, while facing an uncertain future. to explore our section on grief, loss and healing.

Its normal to feel concerned about whats next and its important to continue using the strategies and tools youve relied on to support yourself and your family in this challenging time.

Here are some ideas that might be helpful. Some might apply to you and some might not or they may need to be adapted to suit you personally, your personality, where and with whom you live, or your culture. Please be creative and experiment with these ideas and strategies.

COVID-19 is a new virus and we are still learning about it. The uncertainty about the virus and the changes that are unfolding can make most people feel a bit anxious. This is normal, and it actually can help motivate us to take action to protect ourselves and others, and to learn more about the pandemic.

Stay informed by checking information provided by experts and credible sources. A lot of information is disseminated about COVID-19 every day, but not all of it is accurate. Some reliable sources include:

Cognitive Strategy Exercise Sheets

11 Life

These exercises are great to use when trying to change your thinking about a particular event that makes you feel stressed out.

An effective coping strategy is to consider alternatives to the stressful event and to reframe it as positive. Often the anxiety we feel about a particular event is unfounded and linked to only one outcome there may be many positive outcomes possible.

The What If? Bias worksheet is a good starting point to help you change how you think about the particular stressful event causing you anxiety.

The next two worksheets are very similar, but the second sheet is more in-depth than the first. Both will help you consider solutions to the current thing that is causing you anxiety. Forming a plan, listing the obstacles, and possible solutions are effective strategies for coping with anxiety.

In the Coping: Stressors and Resources worksheet, you need to list what you think is causing you anxiety and then consider the coping resources you have to tackle the problem.

To help you foresee possible challenges, you also need to consider the potential obstacles that you might encounter and how to overcome those obstacles. This worksheet can also be easily written up in a journal so that you dont need to print it out multiple times.

The can be useful when you feel incredibly anxious about a specific event.

Here is a list of practical activities and exercises to help you cope with anxiety.

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Figure Out What’s Bothering You

The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are usually more apparent than understanding just what is making you anxious. However, in order to get to the root of your anxiety, you need to figure out whats bothering you. To get to the bottom of your anxiety, put some time aside to exploring your thoughts and feelings.

Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious feelings seem to be keeping you up at night, try keeping a journal or notepad next to your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings.

Make it a habit to regularly uncover and express your feelings of anxiety.

Tips For Overcoming New Job Anxiety

Kristen Fuller


If you get butterflies in your stomach before starting a new job, youre not alone. New job anxiety is common. Many firms offer new hire orientation and onboarding to alleviate the anxiety thats natural when starting a new job. Check out our experts advice and 12 tips to manage new hire anxiety those first nerve-wracking days on the job.

If a new job is triggering feelings of anxiety that are distracting or overwhelming, speak with a therapist who specializes in stress and anxiety. Work with an anxiety specialist to develop healthy coping skills and strategies so feelings of anxiousness dont control you and your life.

Also Check: What Comes First Depression Or Anxiety

Break Each Task Down Into Manageable Chunks

While this may extend the length of your to-do list, breaking bigger tasks down into smaller action points will help you to methodically work through tasks. This way, you avoid becoming overwhelmed by the idea of having to complete the larger project. Being able to tick off each step you do can also be a great confidence boost.

How Do I Know If I Have Work Anxiety

How Does Anxiety Work?

Work anxiety expresses itself differently in everyone. But here are some common symptoms:

  • Sense of dread, that something’s really wrong or going to happen
  • Obsession over routine, which may make you hyper-controlling over your space or tasks/responsibilities
  • Intense focus that can suddenly become an inability to concentrate and stay on task

If your behavior has changed on the job, or you regularly experience any of the above symptoms, you may have work anxiety.

Read Also: What Are The Symptoms Of Generalized Anxiety Disorder

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