How can you identify and manage anxiety in the workplace?

I am finishing my next book on this very topic, managing anxiety. The definition of anxiety is 'worried thoughts'. Sleep is the first thing disturbed when we have something on our mind, our brain will want to keep us awake until we have found a solution. Reducing worry is difficult without first controlling our braething. Sit now set your phone to beep every 6 seconds. At the first beep, breathe in slowly until the next beep, beep out slowly until the next beep, and so on. After just 2 minutes you will be more relaxed! Do this as much as you need to, you cannot overdo this technique. Another technique is to sigh. Take a deep breath and sigh as hard as you can, now try and think of something. Powerful eh!

Identifying workplace anxiety involves recognizing signs like increased stress or changes in behavior. To manage it, foster support and openness, encourage work-life balance, clarify roles, offer stress-relief practices, provide flexibility, train on stress management, lead by example, conduct regular check-ins, and normalize discussions around mental health. Creating a supportive environment and promoting well-being are key to addressing workplace anxiety.

Pay attention to changes in behavior, such as increased irritability, restlessness, withdrawal from social interactions, or noticeable shifts in mood. Be aware of changes in work performance, including a decline in productivity, missed deadlines, or an increase in mistakes. Watch for physical symptoms of anxiety, such as fatigue, muscle tension, headaches, or changes in sleep patterns.

🔹 The Blurred Lines: In today's fast-paced world, boundaries between work and personal life have become increasingly blurred. The constant connectivity through emails, instant messaging, and remote work has made it challenging to establish clear boundaries. This lack of separation can lead to feelings of overwhelm and anxiety, as work-related stress seeps into our personal lives. 🔹 Role Ambiguity: Unclear job expectations, undefined roles, and overlapping responsibilities can contribute to workplace anxiety. When employees are unsure about their responsibilities or find themselves constantly navigating uncertain terrain, it can create a sense of insecurity and unease.

Anxiety in the workplace can arise from various factors, and individuals may experience it differently based on their unique circumstances. Some common causes are Excessive Workload, Unclear Expectations, Poor Work-Life Balance, Job Insecurity and Financial Concerns.

It's extremely important to first be aware and conscious of the fact that you are getting anxious. Unless that acceptance is there, there's no way you can deal with it. What works for me is taking a step back from the situation and thinking about what's triggering me. I then try and resolve it by talking it out with people I trust, or by making art / dancing / running to calm myself down.

🔸 Encourage Open Dialogue: Organizations must foster a culture of open communication, where employees feel comfortable discussing their concerns and setting boundaries. This includes encouraging employees to voice their needs, providing opportunities for feedback, and actively listening to their perspectives. 🔸 Promote Self-Care: Encourage employees to prioritize self-care and well-being. This can include encouraging breaks, promoting work-life balance initiatives, and providing resources such as wellness programs or employee assistance programs.

We have one fear and life, the fear of loss. Loss of life, loss of control, loss of dignity, loss of.... When we feel overwhelmed we feel like we've lost control, we feel helpless and hopeless. Help yourself by taking actionon three things - talk, read, & write. Talk with somebody. when we feel unable to cope we have a self protection mechanism that makes it difficult to talk. When we isolate from others tachykinin is produced in our brain. Tachykinin is a neuropeptide which ultimately causes irritability and we become paranoid. Mammals need social connections. Once you've spoken with somebody read what you discussed to add value to the discussion. Finally write yourself a plan and make the plan as simple as possible.

Having a well balanced life will allow a person to deal with conflict. Usually a conflict is only temporary, there are brighter moments ahead. Recognizing that conflict is not the end of the road, look for solutions. Remove yourself from the situation by taking a break, a walk, listening to a positive message, or doing something you enjoy will help. Collaborate with trusted advisors without creating gossip or a "get on my side" mentality. Look to learn from what the conflict is.

Some of the strategies to cope are: 1. Promote Work-Life Balance: Encourage a healthy work-life balance. Discourage excessive overtime and make sure employees take breaks to recharge. 2. Create a Supportive Environment: Foster a supportive and inclusive workplace culture. Ensure that team members feel valued and supported by their colleagues and supervisors

When dealing with anxiety, conflict resolution skills are more like coping strategies. One needs to identify the patterns of behaviours and triggers that give rise to anxiety. Once done, a person will be able to identify the same, then conflict resolution skills will help address those triggers.

Effective conflict resolution reduces workplace anxiety. To create behavior change we have to move from the emotional (disputes) to the rational (cooperation). I emphasize the power of active listening which encompasses techniques including evocation, affirmation, reflections, open-ended questions, paraphrasing, effective pauses, and summarizing. Utilizing these techniques as the situation dictates, fosters empathetic and respectful engagement. Understanding and respecting diverse viewpoints builds trust and cooperation, essential for a harmonious workplace.

The opportunity to say Yes' to ideas of others is paramount. Allowing for all ideas to be presented. Safe psychologically & inclusive. Honor other individuals & show gratitude vs grit, anger, jealousy, shame & fear. Listen to hear- not to respond. Validate others- We don't have to agree. Know your dignity is different than receiving respect.

By investing in conflict resolution skills and creating a culture that values open communication and collaboration, organizations can contribute to a workplace environment that is conducive to reduced anxiety and increased overall well-being.

Our brain is wired to avoid risk - don't go down by the river, the last time you went down by the river a crocodile nearly ate you! Our brain registers that there is danger at the river and so we avoid rivers altogether. Our brain does not remind us that we got away from the crocodile. In our new world we must learn to manage crocodiles. when we manage our challenges we are rewarded with dopamine. Dopamine is a powerful neurotransmitter & hormone that rewards and motivates us. Start small and get rewarded more regularly which will provide momentum. This will start to build a new pathway of managing our challenges.

Managing anxiety effectively in the workplace brings forth a multitude of benefits. By recognizing and addressing anxiety, we create a healthier and more productive work environment. When individuals feel supported in managing their anxiety, they experience reduced stress levels, improved focus, and enhanced overall well-being. This fosters a positive work culture that encourages open communication, empathy, and collaboration. Embracing anxiety management strategies not only boosts individual performance but also cultivates a supportive workplace where everyone can thrive. Let's prioritize mental health and create a workplace that empowers and uplifts each other. 💪❤️ #AnxietyManagement #MentalHealthMatters #ThrivingWorkplace"

Managing anxiety can have numerous physical, mental, and emotional benefits. While it's important to note that everyone's experience with anxiety is unique, some of the benefits associated with effective anxiety management are Improved Mental Health, Enhanced Emotional Well-being, Physical Health Benefits, Increased Productivity and Better Quality of Life.

It's important to note that managing anxiety is a personal and ongoing process. Different strategies work for different individuals, and it's often helpful to seek professional support, such as therapy or counseling, to develop effective coping mechanisms. Additionally, lifestyle factors such as regular exercise, a balanced diet, and sufficient sleep can play a crucial role in anxiety management.

Having a buddy system can help. You have a work mate to cover your duties and vice versa. This will help to relieve you from the work stress and the pressure you might feel. Perhaps to also consider having an "r u okay?" day.