Know You’re Not Alone
When you have social anxiety, it’s easy to assume you’re the only one feeling this way. But in reality, you’re not alone. For many, that fact in itself puts them at ease.
“Keep in mind many people are feeling the very same awkward and uncomfortable feelings you’re feeling,” Dindinger says. “Take your personal fears and realize they’re not personal to you, but more of a global experience.”
Sometimes, simply talking about your anxieties can make you feel a little better about whatever you’re going through. “Share how you’re feeling with a trusted friend,” she adds. “In general, anxiety makes us push away or hide, and by bringing it out into the open, it helps release it.”
Dindinger says that when people feel like others can relate to their experience, they feel less anxiety and greater levels of happiness. And, if you feel less overwhelmed with anxious thoughts, you can focus on the tasks at hand and maybe even start to enjoy parts of the 9-to-5 grind.
Other Things You Can Do To Deal With Anxiety On The Clock
- Give yourself five minutes in the bathroom to gather yourself. Take a long look in the mirror to ground yourself before you head back out to tackle the day.
- Bring aromatherapy. I mention this any time I mention dealing with anxiety because, for me, it’s been immensely helpful. I don’t believe that essential oils are a cure-all by any means, but the relaxing scent of lavender oil does a lot to calm me down, no matter where I am or what I’m doing.
- If you can, layer your clothing. When I would feel anxious at work, I often began to feel overheated. Taking a layer off helped me calm down.
- Do something relaxing before work. Something I always did to relax before I headed to work was watch an episode of my favorite TV show while having a hearty snack.
- Have plans to do something fun after work. Having something to look forward to can lessen the dread you feel while you’re working.
Votes Are Still Arriving In Nevada
Tuchman pointed to data from Clark County, Nevada, officials: On Thursday, they were set to count more than 12,000 ballots that were delivered in the mail on Wednesday and nearly 57,000 ballots that were put in roughly 300 drop boxes on Election Day.
There were still thousands of ballots also streaming in to Nevadas second-largest county, Washoe, which includes Reno.
CNN estimates there are about 120,000 outstanding ballots in Nevada.
In Nevada, voters who made a technical mistake on their mail-in ballot will have the opportunity to cure it meaning correct it until November 15, a week after Election Day.
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Work With Anxiety Not Against It
Steven Hayes, professor of Clinical Psychology at the University of Nevada in Reno, a prominent figure in the field of mental health and, more importantly, a man who is no stranger to panic attacks himself advocates for a more self-compassionate and self-accepting way of dealing with anxiety.
In fact, Prof. Hayes is the founder of one of the newest and most innovative forms of cognitive behavioral therapy, called acceptance commitment therapy . This form of therapy starts with the acceptance and neutral, non-judgemental observation of negative thoughts, and moves toward bringing the client into the present moment and helping them lead a meaningful life.
In this video, he explains why seeing anxiety as your enemy is not helpful. If you see your feelings of anxiety as your enemy, he says, then you see your personal history as your enemy if your physical sensations are your enemy, then your body is your enemy and fighting your anxiety means fighting yourself.
This self-denial and self-avoidance are what ultimately leads to psychopathologies, Prof. Hayes notes. Instead, he suggests, try to hold your fear in a self-compassionate way. Bring that frightened part of you close and treat it with some dignity.
Its perhaps worth mentioning that ACT has proven effective in the treatment of anxiety in a wide range of
Why Dont We Talk About It More
As Dr. Caudle and Morse both explain, performance anxiety is an issue faced by men and women, but it is hardly presented that way. Dr. Caudle tells Bustle, This is something that happens to women of all ages. It is not the most common complaint , but when they are comfortable, these things come out. One cant help but wonder how many more female patients would seek treatment if the issue wasnt as invisible. Dr. Caudle stresses that it can be a difficult, uncomfortable topic to breach for her patients of all genders, but certainly more so for women.
It is no secret that our patriarchal culture at large does not understand womens sexuality. We dont have to look that far back in medical research to find documentation from doctors and psychologists questioning a womans ability to even enjoy sex at all. When you realize that this is our foundation for womens sexual health, its a bit easier to understand how we got to this sad state of current affairs though its no less infuriating.
Because of all of the unnecessary and damaging mystery surrounding female sexual desire, performance anxiety for women is not often discussed because we dont really know how to discuss it.
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Thank Your Anxiety For Protecting You
Having some level of anxiety when starting a new job is actually helpful. We want to have some anxiety because it keeps us on our toes, ensures were productive, etc. So reframe the unhelpful parts of your anxiety and keep hold of the anxiety that is creating motivation to do well at your new job. Michele Goldman, Psychologist and Hope for Depression Research Foundation Media Advisor
The Effects Of Anxiety In The Workplace
If you find your job stressful, returning can be even more difficult – particularly after a relaxing break. “If someone doesn’t enjoy their work or finds that they have lost motivation, it can be hard to get a positive perspective on returning to work. Anxiety is often triggered by our negative thoughts and how we perceive an outcome or situation,” Crowe explains.
“Workplace bullying or difficult working relationships can also add huge amounts of stress and may cause anxiety regarding facing colleagues when the time comes to get back to work.”
The way we spend our holidays and time off can also affect our mood too, as overdoing it with alcohol can impact the way we feel.
Back to work anxiety can be a particular problem for people who already struggle with clinical anxiety too. “Individuals who struggle with generalised or social anxiety may become overwhelmed with just the thought of getting back into a routine the energy that it takes to be fully present at work can take its toll,” Crowe says.
One of the key issues is that people with anxiety tend to experience ‘what if’ thoughts, which can lead to worry over future scenarios that may or may not happen.
How to deal with back to work anxiety
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Speak With Your Boss About Your Current Workload And Anxiety
While it may feel intimidating to speak with your boss about your current position, it can be necessary for your own mental health. It is likely that your boss wants a healthy, happy employee who is highly productive rather than one who is constantly stressed out and having difficulty tackling their work. If you are having an issue with your work that is causing you to experience high levels of anxiety, you may want to consider reaching out to your boss and letting them know about your current situation. Sit down with them and discuss any possible solutions that can help you feel more comfortable. Many employers will be empathetic towards your struggles and will work with you to make sure that you are the most successful you can be.
Know Your Triggers And Develop Coping Strategies
As we discussed in the previous section, there are several different reasons why you may be experiencing increased anxiety as a result of work. Not everyone has the same fears or worries, and it is important to know your own personal triggers that cause your anxiety to spike. For example, do you struggle to give presentations to your office? Whatever may cause your anxiety to flare up, cultivate more awareness around these issues, and keep a list of them somewhere. When they come up, utilize coping strategies such as deep breathing exercises and other grounding exercises that will work to keep you grounded and fight anxiety that is rising up at the moment.
Other Commonly Asked Questions
Symptoms Of New Job Anxiety
Anxiety makes itself known in both physical and mental ways. Some people experience sweaty palms, while others get headaches. Here are five symptoms of work anxiety that you may feel when starting a new job:
Just because some anxiety is expected, doesnt mean you have to suffer or continue to feel overwhelmed by work in your personal time. A BetterUp coach can provide the support and guidance you need to understand your anxiety and symptoms and work to overcome them.
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Talk To A Friend & Ask For Encouragement
Doubt is a huge source of anxiety. Remind yourself that you can do the job by thinking about all of your qualifications. If its hard to give yourself positive feedback, call a close friend or relative, and have them tell you all of the great things about you and how you are more than qualified for the job. Dr. Ericka, Board Certified Psychiatrist at Goodwin Wellness
Give Yourself Realistic Deadlines
Setting ambitious deadlines for projects will only ever add to your anxiety. By breaking down bigger tasks into smaller steps, you can start to get a realistic picture of how long a project will take use this planning stage to set deadlines that you are comfortable with. If you need to, make people aware of the different steps that need to be completed, to help them understand whyve youve set certain deadlines.
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Do Some Shopping For Your New Workspace
Anxiety and excitement can sometimes blur together, making it difficult to recognize what youre feeling. Use this to your advantage by choosing to view your nervousness as excitement. After all, those butterflies could very well stem, at least partially, from eager anticipation.
One aspect of a new job that many people find exciting? The chance to decorate a new office or workspace.
If your work has agreed to furnish your workspace and purchase any needed supplies, list some things youll need: a calendar, planner, that office chair youve had your eye on, your favorite brand of writing utensil.
Choosing mementos or photos to infuse your unique personality into the new environment can help ease anxiety by adding a sense of familiarity to your new space.
Even finding a new outfit for your first days or selecting other important items like a water bottle or travel mug can fuel some excitement and put a positive spin on your feelings.
Make An Effort To Connect With People
Seeing a friendly face around your new office helps ease our nerves and makes us feel more relaxed. Knowing that we have new co-workers around us to ask questions, eat lunch with, and chat with makes a huge difference.
Even if you make friends slowly, connecting with your new colleagues will ease feelings of anxiety. It will also strengthen your collaboration and teamwork skills, which makes work easier.
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Is Your Partner Making You Feel Unsafe
Maybe its not you. Maybe its your partner.
If we dont feel safe with someone, often its hard to fully relax and enjoy sex.
Feeling unsafe isnt only about physical safety. Take into account whether your partner makes you feel safe emotionally and psychologically as well.
According to Overstreet, look out for the following signs of an unsupportive partner:
- They says things that cause you to feel bad about yourself or your body.
- They dont respect your boundaries before, during, or after sex.
- Theyre self-centered, only focused on pleasing themselves, and dont take time to tend to your desires and needs.
Were glad you asked because, left unchecked, these feelings may impact how you feel about sex, and your relationship with yourself and others.
Here are some strategies to help you cope:
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Accept That You Will Experience Some Anxiety
Everyone experiences anxiety from time-to-time. When people experience stress, its the natural human response. For people struggling with an anxiety disorder, who may experience anxiety more intensely or more often than people without the condition, it is important to have the coping strategies in place to help manage the moments that feel overwhelming. Professional support and therapy can help you to develop these coping skills for the future.
An Unknown Number Of Votes
CNNs Gary Tuchman is in Las Vegas and did a good job Thursday explaining whats taking so long in Nevada, which transitioned to an all mail-in system in 2022.
Nevada ballots that were postmarked Tuesday can be received by election officials until Saturday and still be counted. Its not actually known how many ballots will trickle in because every registered voter in Nevada was mailed a ballot.
Reassess Whether Your Job Really Fits You
The simplest answer is also often the hardest. Truthfully, if your job is causing you a ton of anxiety, it’s probably not the right job for you, and if you’re looking for some sign or someone to give you permission to admit this, here it is. When I look back on that job that gave me so much anxiety, I recognize that it had its place in my life but that it got to a point where it was no longer serving the person I was becoming.
Most of us can’t just quit our jobs, but you can admit if something isn’t working for you and start making plans to do something that does.
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What Does Anxiety Feel Like In Your Body
Anxiety can feel really intense and scary. It can make you feel like you cant breathe, like your heart is racing, or like you are about to have a heart attack. Anxiety can also make you feel really sick, like you are throwing up or having a headache. Anxiety can even make you feel really tired.
Many people with anxiety also have other symptoms like headaches, nausea, or shortness of breath. These symptoms can be really scary and make it hard to cope with anxiety.
Doctors see a lot of patients with anxiety who have no physical symptoms. This is because anxiety can cause a lot of physical symptoms like headaches, nausea, shortness of breath, shakiness, and stomach pain. However, these symptoms can also be caused by other things like stress or a cold.
So, while it is important to rule out any physical problems, it is also important to remember that anxiety can cause a lot of physical symptoms.
Hundreds Of Thousands Of Arizona Votes To Be Counted
In Arizona, where the race for governor is particularly close, CNN estimates there are about 665,000 ballots still to be counted. Unlike in Nevada, where ballots that were postmarked by Tuesday are still streaming in, in Arizona, mail-in ballots must be received by election officials by 7 p.m. on Election Day.
Officials processing those hundreds of thousands of mail-in and absentee votes that arrived Monday and Election Day originally wanted to have them almost entirely counted by Friday or Saturday, according to Sidner, but Gates told her, I think well see the lions share here wrap up early next week.
The additional issue in Maricopa County is around 17,000 in-person Election Day ballots that would not go through tabulators at polling locations because of a . Those are also being counted.
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Keep Healthy Snacks On Hand
Stock your desk or locker with granola bars, trail mix, beef jerky, and other snacks high in protein and sugar to help keep your blood sugar balanced throughout the day. Low blood sugar can mimic anxiety symptoms which, in turn, can worsen anxiety throughout the day, especially during that 3 PM slump.
Be Clear On Your New Role
Some things that can be helpful in reducing your anxiety and stress are to:
- Get clarity from your supervisor
- Be gentle with yourself
- Have an action plan of how youre going to get organized in your job so that you know what you have to do and have the right tools to get things done. Dr. Laura Louis, Licensed Psychologist, Atlanta Couple Therapy
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First Steps To Facing Your Return To Work Anxiety
With the phased return to work right around the corner, you are not alone if youre feeling anxious and stressed. The change in routine and social interactions, as well as the fear of the unknown, are all major contributors to this feeling of anxiety. It can affect both those of us returning to work for the first time since last March, as well as those who remained working on campus and have adjusted to a less densely populated campus.
Its important to stress that you are not alone and there are resources across campus to support you through this transition. We encourage you to take some time to review the tips below, refer to the various resources, and reach out for help if needed.