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Psychotherapists share 3 ‘amazing’ signs that anxiety is getting in the way of work

Many of us are familiar with the symptoms of anxiety, such as nervousness, increased heart rate, sweating, trembling, hyperventilation, and a sense of impending doom. It can cause change.

As a psychotherapist, I help patients address communication, performance, and motivation issues that are often caused by anxiety.

It can be difficult to connect anxiety with work hardships. But the fight against anxiety begins with identifying it. Here are three surprising signs that anxiety may be getting in the way of your work.

1. You struggle with collaboration.

Anxiety can make you feel irritable, nervous, or afraid of how you might be perceived, which can make it harder to work together and build positive relationships.

2. Inability to complete tasks on time.

Are you spending a lot of time worrying? Or are you afraid to turn in your work for fear that your boss will point out your mistakes? increase.

3. Tired and unfocused.

Anxiety can make it difficult to sleep at night, especially if you spend the night confirming everything you could have done wrong. I have.

how to overcome anxiety

The good news is that anxious feelings can be managed with simple techniques. Here are three ways to ease anxiety at work.

1. Stop thinking

Stop with “Stop!” before anxiety becomes a runaway train! Loudly to yourself or snap a rubber band around your wrist. Then replace your thoughts with evidence that you can observe in the real world.

For example, you might be thinking, “My boss scheduled a 15-minute meeting with me. This has never happened before. I obviously ruined my last job. I’m going to be fired.” .

To use thought stop, you can say: Did it That’s why some bosses give us feedback when we make mistakes so we can fix them next time. 15 minutes isn’t enough to say I messed everything up and got fired. ”

2. Box breathing

This technique has four steps:

  1. Inhale slowly while counting to four seconds.
  2. Hold your breath for 4 seconds.
  3. Exhale slowly through your mouth while counting to 4 seconds.
  4. Repeat steps 1-3 until you are calm and able to concentrate again.

As you inhale, draw a square or rectangle with your eyes somewhere in your line of sight.

This might look like you’re sitting at your desk and scanning your eyes at the top of your computer monitor for 4 counts, right side for 4 counts, bottom side for 4 counts, left side for 4 counts.

Like a short version of meditation, box breathing helps your nervous system relax more by focusing your brain on one repetition and slowing your breathing.

3. Physical ground

Stress can lead to feelings of detachment from the body, which can intensify panic.

To combat this, pay attention to your senses. Sit upright in a chair with your feet on the ground and your hands on the armrests.

Notice the little things around you that you might not normally notice, like the color of a speck of carpet or the hum of your computer.

By using an external source to return the body to stasis, we remind the body that the experience of stress is temporary and can be altered by intervention.

Jenny Menper, LCSW, EdM is a psychotherapist, forward on heels, a cross-feminist group therapy practice in New York City, empowering every woman to stand tall, be self-worthy, and light up the world. She recently launched her Do the FIREwork, an evidence-based program for workplace health.

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