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Managing Anxiety in the Workplace - Coggle Diagram

- - - - Thyroid disease.
      - First presenting symptom in a heart attack.
      - or even an adrenal tumour.
    - - Anti anxiety medication.
    - - interpersonal therapies
      - psychodynamic therapies
      - psychoanalytic therapies.
  - - - seek help
    - - seek help
    - - Is my anxiety affecting my relationships at work or at home?
      - Is my anxiety impacting the quality of my work and my productivity?
      - Am I missing work more often than I should be or am I checked out when I am there?
  - - - Harmful stress
        
        the stress grows until you become anxious about it. That's when it's time to seek help
    - - good stress
        
        this stress may be helpful, allowing high achievers to excel.
- - - - you have a right to your privacy.
      - you don't want to feel like you're hiding something important at work.
      - consider why you want to talk about this at all.
        
        Do you want people to know?
        
        Do you need special accommodations?
      - Who to talk too
        
        someone on the team you particularly trust you might tell them instead.
        
        you can control your own message.
        
        The most important thing to remember is that you can't determine or control peoples responses.
        
        If your boss is an empathic person, who would understand your challenges, you might tell them first
      - initially, avoid conflicts and confrontations until you feel equipped to handle them.
  - - - Preparing before your interview can also make a difference
        
        use a technique called systematic desensitization
        
        This involves exposing yourself to the situation you fear, and then progressively facing it. You might start by imagining being in that fearful situation, then looking at pictures of people being interviewed and replacing a face with yours
      - self-esteem maintenance, or SEM.
        
        If you just try to cope to feel good enough, get by
      - you could say, I'm just having a wave of anxiety pass over me. I really want this job. Could you tell me a bit more about this position while I catch my breath, please?
      - self-esteem optimization, or SEO.
        
        you boost your self-esteem before the interview THIS IS WHAT YOU WANT
        
        reappraisal writing.
        
        This helps to decrease social anxiety. With this technique, you first imagine a situation in which you were previously anxious, then you write about it, but you reframe what happened. For instance, rather than writing, I was really anxious about being in front of a group of people and totally failed at it, you could write, I've already been in the worst possible situation and now I understand that I was simply overenthusiastic to get that job. Next time I'll approach the interview better prepared.
        
        Doing things you're really good at and things that make you feel great. If exercise or painting makes you feel better about yourself, do this before an interview. This will give you a boost of confidence so that you ace the interview.
- - - - It's a kind of instinctual fear that seems to come out of nowhere
        
        Chunking is a way of dealing with top down anxiety : Chunking, is a way of breaking down a task into smaller pieces so that it doesn't overwhelm you.
    - - This is the kind of fear that builds up gradually and it occurs quite commonly.
        
        Mindfulness is a way of dealing with bottom up anxiety: mindfulness. Simply putting your attention on your breath and ignoring your mental chatter,
  - - - Belief that worrying will protect you form negative occurrences.
        
        May lead to a generalized anxiety disorder or GAD.
    - - Worrying about worry
        
        May lead to a generalized anxiety disorder or GAD.
    - - metacognition,
        
        think about your own thoughts.
        
        identify your greatest worry
        
        a reality check
        
        commit to giving up the worry.
  - - - Mindfulness is simply a way to deal with the mental chatter in your head.
        
        mindfulness teaches you to pay attention to your mental chatter without judging it and without being distracted by it. Mindfulness is, metaphorically, a way of applying the brakes on this automatic process, and so, you become less reactive.
  - - - Research has indicated that naming your anxiety actually turns down your brain's emotional overreactions and also, activates your brain's ability to control your emotions
  - - - Acceptance is when you allow whatever you are feeling to exist without resisting it
    - - reappraisal means that you look at your feelings another way.
    - - Suppression simply means that you try to stop yourself from thinking or feeling something.
  - - - People with anxiety disorders dislike conflict so much they avoid people or even coming to work altogether. In fact, anxious people's brains are wired to completely avoid conflict. Conflict just makes them more anxious.
    - - Since anxiety sensitivity makes things worse you could choose to address the situation at a time of day when you felt particularly calm
      - This technique is called interoceptive conditioning.
        
        interoception means tuning into your body's responses. Conditioning means that you get used to this, and as a result become less sensitive to it.
  - - - change causes a type of brain chaos called cognitive dissonance.
      - Overuse of your mobile phone may lead to an addiction which just worsens anxiety.
    - - If a change in the technology devices you use is causing brain chaos, don't take on too much at once. Plan out the transition so that you'll learn just a couple new things each day and spread that out over several days.
      - write out the advantages of the new technology and explicitly tell yourself why it's better than the old one.
    - - Do this slowly
      - Keep your mobile way from you when you sleep
  - - - Positive
        
        can be helpful. It helps you strive for excellence and you feel good about this
        
        can motivate you and make you less anxious.
      - Negative
        
        accompanied by feelings of failure, shame and procrastination.
        
        People are more anxious and have lower self-esteem.
      - Self-oriented.
        
        Self-oriented perfectionism occurs when people are perfectionistic about their own lives
      - other-oriented.
        
        they expect others to be perfect
      - socially prescribed perfectionism.
        
        people feel pressured to be perfectionistic by others
    - - Learn the habit of quick resetting to overcome the self doubt and criticism when you don't reach your goal. When you reset, you use self talk to say mission not accomplished, let me re chart my course. Also.
      - recognize that perfection is impossible in most things. It puts your brain on high alert and increases your anxiety. Instead, tell yourself to try your best and then up level your expectations.
      - Give yourself some flexibility for deadlines.
- - - - a bias in thinking where you become overly cautious. Here, you may constantly doubt yourself, and as a result, you set the bar too low.
    - - not being aware that anxiety disrupts you decision making
    - - Run decisions by your team. They can provide valuable feedback that you can integrate into your plans
      - since anxiety can make you forget to examine your own thoughts, set aside time to do this. Ask yourself, "Am I being too careful?" Also, ask yourself and others on your team, "Am I avoiding uncertain situations?" Then, take calculated risks in small increments to assess whether new strategies work.
  - - - manager or leader you need to act early. To help teams better cope with their anxiety
      - help them identify what they can and can't control.
      - adopt a growth mindset. When you have a growth mindset you believe that solutions are possible even if you don't immediately see them.
  - - - his occurs in high achievers who have reached a high point in their careers. They feel lost about next steps, see no opportunities for promotion and they feel bored, unmotivated and anxious.
      - solutions
        
        identifying issue. Then to make space for new ideas let go of what bores you and keep what excites you.
        
        raise the bar on what you can expect from yourself in the future.
    - - people believe that they don't deserve their own success.
      - Soultions
        
        write down the objective reasons for your success
        
        if you know that you're a workaholic build breaks into your day and your life