6 Tips for Managing Work Anxiety

I’ve had a lot of clients ask me to explain exactly what anxiety is, and I’ve always been able to give a basic text-book definition: an intense worry or fear about something. I’ve explained that some people have intense fear or worry about specific things like; taking tests, public speaking, or flying on airplanes . Some people feel intense fear or worry about their lives in general. Some people experience anxiety as a result of a traumatic event. For some, anxiety is annoying, but manageable. For others, anxiety makes it hard to function on the day to day.  Anxiety does not look the same for everyone, and it can range from mild to severe. 

While I’ve had the ability to put myself in my client’s shoes and think about what anxiety could be like for them, experiencing it while at work has allowed for a whole new level empathy. I mean sure, I’ve been worried about a school test and driving in downtown Dallas makes my heart race but until recently I had never wondered, “Damn, do I need medication for this?”. 

With COVID-19 and the whole lockdown, people were not coming in to have mental health evaluations. There would be some days where I did one evaluation, and some days that I did zero. I knew that with the pandemic; depression, anxiety, and substance use would likely be on the rise, but I guess I wasn’t prepared for just how busy I would get and fast. As the stay-at-home orders were lifting and establishments were starting to open up, there was an immediate increase in the amount of people needing evaluations. I started to see more people in the lobby (socially distanced of course). People were coming in groups of two’s or three’s to be evaluated. There would be multiple appointments and multiple walk-ins. I started to notice that I was becoming stressed and overwhelmed more easily. Before even getting to work, I would be worried about how I was going to manage. Getting to work and seeing double-booked and back-to-back appointments filled me with dread. The very sight of three or four people in the lobby waiting to be evaluated instantly overwhelmed me. 

About a month ago, I started to experience the physical symptoms often associated with anxiety. When I was overwhelmed, I felt I couldn’t breathe properly. It was difficult to breathe all the way in and it was uncomfortable. At the same time, I would feel this pressure in my chest (I hate that feeling so much). These sensations often wouldn’t go away until the lobby was empty, or I was finally able to take my break. Then one day, I did something that I had never done before. I left for my break with people still in the lobby waiting to be evaluated. 

I don’t like for people to have to wait to be seen so I usually just put off my break until I can find an opening. I couldn’t do that on that day. I felt slightly panicked and I kept thinking to myself “I have to get out of here”, and so I did. Luckily, I didn’t experience a full-on panic attack, but I was damn sure close. 

After that experience, I decided that I needed a plan for how I was going to manage this anxiety so that I could function at work to the best of my ability. I needed to manage this not only for myself, but for my clients as well. I still feel stressed, overwhelmed, worried at times. I still get that pressure in my chest, but I’m managing very well thanks to these tips…

Tip #1: Start your morning with positive self-talk, and affirmations

Think of this as giving yourself a pep-talk before work so that you can go in prepared and confident. Affirm yourself with statements like; “I will not stress over things I can’t control”, “I will do my best and my best is enough”, “I am strong and capable”, “I can adapt to anything”.

Tip #2: Use aroma therapy 

Essential oils such as lavender, chamomile, peppermint, and wild orange can aid in relieving stress and anxiety. Use a topical oil or a lotion that has the oil in it. If you can have a diffuser in your work space or office, that’s a great option as well.

Tip #3: Practice deep breathing 

Deep breathing helps to slow down your heart rate and blood pressure which are usually elevated when you’re anxious. Inhale through your nose for 4 seconds, hold it for 4 seconds, and then exhale out of your nose for 6 seconds. Repeat as many times as you need to. 

Tip #4:  Ask for help when you need it

Workplace anxiety can often come from a heavy work load and never-ending deadlines. If there’s something that you can get assistance or support with, ask! Asking for help does not make you incompetent or unqualified, it makes you smart.

Tip #5: Take a break when you need it 

Taking breaks is good for your overall health and well-being. Make sure to step away from your work space and do things like; take a walk outside, eat, drink water, listen to music, watch a funny video. 

Tip #6: Be kind to yourself 

Dealing with anxiety symptoms in the workplace can be frustrating but try not to beat yourself up about it. Becoming stressed or anxious at work does not make you weak! You can learn to manage it, whether that’s on your own and/or with the help of licensed professionals.   

Anxiety in the workplace can come from things such as a toxic environment, issues with co-workers, heavy workload, etc. We spend a lot of our time at work and it’s in our best interest to manage anxiety as best we can. Do you experience workplace anxiety? If so, what is your experience like? How do you manage? I’d love to hear from you! 

6 Tips for Letting Go of Toxic Traits

Be honest with yourself about what your toxic traits are.

Having an awareness and being honest about when you’re being toxic is an important first step for change. The more aware you are, the better your chances of making active change. Let’s say for example that one of your toxic traits is gossiping about others, and maybe you have done it for so long that you don’t even realize when you’re doing it. If you find yourself gossiping about someone and you’re able to say in that moment “I’m being toxic right now”, you immediately give yourself the opportunity to stop. 

Examine and challenge your negative core beliefs.

Core beliefs are the central ideas that we have about ourselves and the world around us. Negative core beliefs have a huge influence on what we do, how we feel, and what we think. One example of a negative core belief is “I can’t trust others”. If this is a belief that you have deep-down, then you may push people away or assume the worst in people. You could challenge this belief by; thinking of times that someone in your life proved to be trustworthy, thinking about how this belief has negatively affected your relationships, and thinking about what relationships could be like if you chose to adopt a healthier belief. 

Write affirmations that reflect the healthy traits you aspire to have. 

I am a huge believer in writing out affirmations as a means of manifesting. If one of your toxic traits is being passive aggressive, then write “I am an assertive communicator” or “I am comfortable with speaking up”. Don’t forget to post your affirmations somewhere you can see them daily. 

Consider talking to a therapist or life coach. 

A therapist or life coach is someone that can provide support, encouragement, and guidance on your journey to healthy change. Making change all on your own could possibly be overwhelming, so it’s nice to have someone outside of your friends and family to get assistance from.

Surround yourself with people who are also working toward healthy change.  

We all have the capacity and ability to be toxic, so by no means am I saying to cut off everyone in your life who has a toxic trait. I am saying that surrounding yourself with people who are working toward change, or people who have the traits that you aspire to have can be helpful and motivating. 

Be patient with yourself.

Making changes within yourself is no easy task. It takes time to unlearn toxic traits and then adopt healthier ones. Be patient and kind with yourself as you go through the process of change. 

My Super Simple SkinCare Routine

So, before I get into my routine and the products I use, let me just give you a little back-ground story on my skin and how it has been lately…

In May of this year I stopped taking birth control simply because I had been on it for a few years and wanted to give my body a break. I figured there would be changes, like changes in my mood, but what I did not expect was a whole lot of acne. When I tell y’all I was HURT!!! My forehead broke out badly! I was getting pimples on places like my cheeks, chin, and nose! I probably sound hella dramatic cause it’s just acne right, but at the time it was a huge deal. I felt extremely unattractive and annoyed about it for weeks. Prior to stopping the birth-control I got like one pimple on my forehead every so often but that was it.

I read online that it was very normal to experience acne after quitting birth control because your hormones are adjusting. More specifically as your hormones adjust, oil production can increase.  After reading that information, I felt a lot better and I came to the realization that I just needed to be patient with my body. Also, having acne is not the end of the freaking world.

Now we get to the point of the post… my skin care routine!

As my skin was changing I thought it would be helpul to change some of the products I had been using. Some of these products are old, but some are newer as I’ve been using them for a little over a month now. I’m very happy to say that my skin is getting back to being clear and my confidence is on 10.

Step 1: Cleanser

My cleanser was the first product that I looked to change. I was previously using Cetaphil but now I use Acure-Seriously Soothing Cleansing Cream and Neutrogena- Pore Refining Exfoliating Cleanser. I love the cleansing cream because it leaves my face feeling both clean and hydrated. I do not use the exfoliating cleanser everyday although the directions state you can. It’s more like every other day in order to remove dead skin cells. While I’m cleansing I like to use the Beyond Belief- Deep Cleansing Silicone brush.

Step 2: Toner

I’ve been using Heritage Store- Rosewater Facial Toner for about 6 months now and will continue to do so because I am completley obsessed. I’m 99% sure that this product is the reason my skin tone is even. It’s also very hydrating.

Step 3: Eyecream

I’ve tried so many different eye creams over the past year, but about 3 months ago I found the  Belif-Moisturizing Eye Bomb and love it. I can’t stand dry under eyes, and this product is very hydrating.

Step 4: Moisturizer

I was previously using an Aveeno moisturizer, but noticed it was way too heavy for my skin now that it was producing more oil. I wanted something light, so I got the Cerave- Ultra Light Moisturizing Lotion. I love that such a light-weight product can be so moisturizing. It’s also non-comedogenic which means it doesn’t clog your pores.

I also want to mention the Ancient Healing Clay-Deep Facial Cleanser although this is something I use only once a week. When I do use it, I use it after cleansing. This product is great for pulling out any dirt and oil that is deep in your pores.

Additional skin-care tips…

Stay hydrated. Take your vitamins. Use sunscreen (yes, even us melanin infused folks need to use sunscreen).