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! 

5 Things to Consider When Searching for a Therapist

So you’ve decided you’re ready to see a therapist, good for you! No seriously, that’s great. Maybe you’re still on the fence about seeing one, that’s ok too! Now comes the task of finding that perfect stranger to share your most personal thoughts and feelings to. I realize this task may sound scary and even impossible, but it can be done. I recently saw a therapist for the first time and had an amazing experience. I’ve listed exactly what I took into consideration before making my final decision, it is my hope that by sharing I can make the task a bit easier for you. 

How Can I Afford Services? 

This is the very first thing I considered in my search for a therapist. It’s the very first thing because I assumed therapy to be crazy expensive. I also didn’t think that therapists took insurance -honestly, I don’t know why. Well lucky for us, therapy can be affordable and you can use insurance. If you do have insurance, either call your insurance provider or look on your insurance website to see who is in your network. Just as a visit to your doctor, you may be required to pay a copay. I would also recommend looking to see if your workplace offers an “Employee Assistance Program” and if you’re able to utilize it. These programs usually offer short-term counseling, but it’s definitely a start. So maybe you don’t have insurance, there is always the option to pay out of pocket. Even then, I would recommend looking for therapist who offers a sliding scale fee.  A sliding scale fee simply means that you will be charged based on your income. For my college/grad students, many universities offer counseling services that are funded by your tuition.

What Am I Looking to Work On?

Depression, Anxiety, PTSD? It’s important to have some idea about what you’re seeking therapy for. Not all therapists specialize in the same mental health disorders/issues. As you go through your list of potential therapists, either call or look to see if they have a website. They will provide information as to what they specialize in and what areas they have the most expertise in. Many therapists are experienced in many different areas of mental health, a jack of all trades! This is great because you may have more than one thing to work on, at different points of your life.

Is This Therapist Licensed? 

Many people can call themselves a counselor, therapist, or life-coach. These terms can be used loosely sometimes. Being licensed means the individual has earned hours in a clinical setting as well as passed a licensing exam. You’ll usually find their credentials and licensing information on their website. There are many different professionals that offer therapy and have gone through schooling to be able to provide services. Just to name a few; Licensed Professional Counselor (LPC), Licensed Clinical Social Worker (LCSW), Licensed Marriage and Family Therapist (LMFT), and Licensed Chemical Dependency Counselor (LCDC). Students, be mindful that in a university counseling center, there may be interns offering services as a way to gain clinical hours. You have to decide if you are ok with working with someone who is not yet licensed.

What is This Therapist’s Approach to Therapy? 

This was a very important one for me. It’s helpful to know a therapists philosophy on therapy, as well as what therapies they use. You can find this information on their website or by calling. Believe it or not, no therapist is the same. They are all unique human beings with their own ways of thinking and doing things. As I was going through the website of the therapist I chose, I came across a “Common Questions” section. One question was “Do I really need therapy? I can usually handle my problems”. Her answer was, “Everyone goes through challenging situations in life, and while you may have successfully navigated through other difficulties you’ve faced, there’s nothing wrong with seeking out extra support when you need it. In fact, therapy is for people who have enough self-awareness to realize they need a helping hand, and that is something to be admired. You are taking responsibility by accepting where you’re at in life and making a commitment to change the situation by seeking therapy. Therapy provides long-lasting benefits and support, giving you the tools you need to avoid triggers, re-direct damaging patterns, and overcome whatever challenges you face.” As soon as I read that, I was hooked. Knowing that she felt that way about therapy made me feel a lot better about wanting to talk to someone.

Who Am I Comfortable Talking To?

Again, every therapist is different. Do you need someone to show you tough love or do you need someone to gently nudge you towards change? Do you want to talk to someone that looks like you or are you open to diversity? I personally was very interested in seeing a black therapist. My reason for that was because in my graduate program, I haven’t had the opportunity of learning from and working under many therapists of color. Everyone has their own preferences and that’s perfectly fine. I say be open minded. If something or someone isn’t working, be willing to change and adapt.  

I hope that this list has or will help you in your search for a therapist. If you’re still on the fence, I hope I’ve pushed you over a little bit, lol. One very important thing I would like to point out is that you may go through a few different therapists. THAT IS PERFECTLY OK. You may not vibe or connect with the very first one, but please please please don’t be discouraged. 

If you have any questions about therapy or therapists, please leave a comment or contact me. Also, feel free to share your experiences in therapy. I’d love to hear from you!

Check out my previous post about my personal experience seeing a therapist!

https://kurlsandkonversation.com/2018/12/22/first-time-experience-seeing-a-therapist/

A special shout-out to shikaardeta for suggesting I make this kind of post. Check out her amazing blog here! 

https://shikaardeta.wordpress.com