1. Realize that anxiety and excitement are physiologically expressed the same way
Unfortunately, every which way you look, the word ‘anxiety’ itself automatically attracts a connotation that we’re weak because we experience anxiety and stress responses. It is seen as something unhealthy. Negative self-judgement, self and talk and labels quickly transpire in our minds. Sport and performance psychologists ascribe a different perspective to anxiety: arousal. In decades of research, optimal arousal responses have been shown to deliver peak performance not just in sporting contexts but in work and business as well. Everyone – and that includes you – will have their own optimal threshold of anxiety or stress symptoms for each circumstance that drives you to be alert, focused and ready to perform where it matters. Unfortunately we often get stuck on the how badly our experiences have felt. Our physical symptoms combined with the emotional derailing of the moment, have a purpose: to keep the status quo. What we don’t realize is these physical symptoms and unhelpful thought processes operate to keep us safe. But we ended up feeling stuck. When you have been anxious at work or remember times when those physical stress symptoms bared their unwelcome heads, see if you can ask yourself if there is an excitement component to what you are experiencing. Can you recognize that there might be a benefit to what you are experiencing here? Start working with a coach or psychologist to undertake hind-sighted reviews of when you’ve felt work-related stress and anxiety. Explore whether or not there have actually been positives in your experience that to date, you have not been able to see. Never do the analysis in the heights of feeling stressed or anxious. It’s like trying to throw more clothes into a front-loading washing machine that’s already mid-cycle. You’ll only end adding to the chaos! Do, however, start asking yourself this question more. It will open up a perspective of possibilities as to how what you’re experiencing truly is helping you.2. Look beyond the obvious to face deeper underlying causes
You don’t need yet another scientific explanation of what anxiety is. You know what your own definition of anxiety and stress is. You know what it feels like. However, if you experience the symptoms of stress and anxiety continuously without any apparent triggers, (i.e. general anxiety)((Anxiety and Depression Association of America: Generalized Anxiety Disorder (GAD))) detecting where it transpired from can be a more complex journey of discovery. It’s also unlikely you can take an unpredictable required amount of time to figure it out. You can’t just stop the train, ask to get off and tell the world you’ll get back on board when you think you’re ready. When you have work demands, what can you do to keep moving and managing how you feel along the way? If your experiences of stress and anxiety in situations are unique to you and not shared by others, it is likely values, principles, morals and ethics of your own are being violated or dishonored in some way. When this happens, our bodies will naturally show signs of stress and anxiety even if we try to convince ourselves with self-talk to ‘get over it’, ‘don’t over-react’ or ‘toughen up butter cup’. Your stress and anxiety will remain, each and every time one of those values and principles are violated and the negative effects will compound. If you keep getting colds and flu's despite eating well, exercising, sleeping properly and taking supplements you can guarantee deeper issues are going on that you need to face. We’re trying to trick ourselves and ignore what’s really aggravating, scaring or depleting us. We need to go deeper. Let’s look at an example: Customers not paying on time and your experiencing financial stress. Customers who don’t pay on time are every business’ headache. When you are constantly stressed, angry and questioning your self-worth chasing for payment, there could be a few things to explore surrounding your internal values concerning money:- Your comfort level and therefore ability to initially assert terms and conditions of receiving money which reduces customers delaying payment;
- Your level of comfort to illustrate and assert you deserve the money – asking for 50% up front then commencing your service versus requiring full payment once the job is complete to the customer’s satisfaction;
- Potentially feeling obligated to accommodate this payment behavior;
- Why you attract customers who treat you this way.
3. Know your resilience fitness and dedicate effort to proactively improve it
It feels like we don’t have the luxury of being proactive when it comes to managing stress and anxiety levels skyrocketing. The world of commerce changes at an alarming rate. We often feel we can barely catch our breath constantly burning the candle at both ends sometimes just to tread water. What can greatly help you to cope with the stress and anxiety of constant change is to get real and honest with yourself about what truly does cause you stress and anxiety. Thinking about your workplace, brainstorm a list of things and see if you can do the following:- Identify patterns in the things, people and circumstances which cause you to feel stressed and anxious;
- Against each item you’ve written, see if you can recognize any common responses looking at your behavior, emotional and mental states
- Try to recognize how much each item affects you and impacts not just your working life but also your life outside of work.
4. Learn the art of Acceptance and Commitment Therapy
If you haven’t yet learnt the art of Acceptance and Commitment Therapy (ACT), you’re in the dark on one of the most effective arsenals that helps people the world over process and cope with stress and anxiety, particularly work related stress. Originally developed by Professor and clinical psychologist Steven C. Hayes((Steven C. Hayes Profile)) in 1982, ACT involves learning to recognize the unpleasant thoughts, memories and images for what they are: just thoughts, memories and images. As you experience your unique physical symptoms of anxiety and stress, you also learn to make space for accepting the experience of them without creating resistance to suppress them. You learn to become a calm observer. You become better at riding the wave of discomfort. Over time, the potency of what you have felt becomes less and less often sometimes to the point of the original stress and anxiety triggers no longer bubbling up. Learning the steps of the ACT will truly change your life. Once you experience success with one particular trigger (work with a psychologist or other mental health professional to develop a prioritized hierarchy of what you will tackle first), you will want to apply it to many others, work-related or not.5. Learn Emotional Freedom Technique to reduce anxiety and stress symptoms
Emotional Freedom Technique (EFT)((Good Therapy: Emotional Freedom Technique)) is also known as ‘tapping’. And anyone can do it. Clinical psychologist Dr Roger Callahan((Callahan Techniques: Dr Roger Callahan)) discovered clients were able to achieve relief and a reduction of their anxiety symptoms when they self-administered pressure to acupressure points on their body. In collaboration with Callahan, professional associate Gary Craig drew on neuro linguistic programming,((Business Dictionary: neuro-linguistic programming (NLP))) thought field therapy((Good Therapy: Thought Field Therapy (TFT))) and acupuncture to create a suite of energy points that clients gently tap on with their fingertips. Whilst tapping, they consciously describe the discomfort of their thoughts, feelings and physical symptoms. Best learned with the guidance of an EFT practitioner or trained professional, individuals first identify the intensity and magnitude of the stress and anxiety they feel. As they tap whilst labelling and describing (and often feeling the physical discomfort too during a session) their thoughts, feeling and emotions, individuals gradually start to experience relief. Research shows that the positive effect of tapping is long lasting, particularly for anxiety disorders and post traumatic stress. Other mental health challenges it is becoming used more widely for include weight loss, grief and loss, low self-esteem and confidence.Final thoughts
You often cannot change nor control your work environment, the people and often the circumstances that elevate your stress and anxiety levels. With these mental strength training tools, not only will you be able to improve your ability to cope with work-related stress and anxiety you’ll be able to improve your skills in so many other areas of your life.from Lifehack - Feed https://ift.tt/2RhIGWt
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