Are You Managing UR Anxiety?
Nothing is permanent in this wicked world. Not even our troubles. — Charlie Chaplin Anxiety is a normal emotion. Everyone feels it from time to time. It’s your Body mind complex telling you that you may be facing something new and you are not sure you can handle it.That you are not feeling equipped enough, or a little shaky and nervous to face the problem at work or in your personal life. It could be a test you are preparing for, or an important work decision that you need to make, or a relationship decision with long term consequences. An Anxiety Disorder is different. Then, worry and fear are constant. Panic and Breathlessness are overwhelming, Tension and Sleeplessness can be disabling. The experience of Anxiety is out of proportion to the actual event. Worry and restlessness become constant and the person is unable to set them aside. Day to day life gets quite impacted and the individual realizes that Help is much needed. With treatment, most people can manage their anxiety and get back to a fulfilling life. Anxiety disorder is mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder. Different types of Anxiety disorders: Panic disorder - You feel fear, you may sweat, have chest pain and palpitations. Sometimes you may feel like you can’t breathe or having a heart attack. Social Anxiety disorder - You feel self-conscious and overwhelmed with worry about everyday social situations. You worry about everyone judging you or about being embarrassed or ridiculed by people. Phobias - You feel intense and debilitating fear in different situations or with objects. Phobias could be related to heights or flying or an animal and so on. The fear much exceeds what’s usual and may result in people avoiding those situations. Generalised anxiety disorder - Your worry and tension is excessive and not proportionate to reality. Symptoms common to most anxiety disorders: Panic, fear, and uneasiness Sleeplessness Unable to stay calm Cold, sweaty, hands. Sometimes numb or tingling Breathlessness Palpitations Dryness in mouth and throat Dizziness, Nausea Tense muscles, restlessness You may feel terrified and overwhelmed, and not in a position to take care of yourself. Treatment will include psychotherapy and/or medication. Your Psychiatrist may put you on Anxiolytics or Anxiety medication or even antidepressants, depending on your symptoms. They usually work for most Anxiety disorders.People fear that once they start medication, it will be lifelong. That is not so. Over a period of time, especially if therapy has been regular, medication can be slowly reduced and moved to an SOS basis. Psychotherapy is talk therapy that addresses the emotional response to Anxiety, its causes. A Psychologist helps you understand and deal with your anxiety disorder. Cognitive behavior therapy teaches you how to recognize and change negative thought patterns and behaviors that trigger deep anxiety or panic. Over time you become aware of these patterns and can cope better. Systematic Desensitisation teaches you how to de-condition yourself from Phobias. Step by small step, you are able to look at these phobias, recognize their build up and face up to them rather than avoid them. Relaxation therapies teach you how to bring yourself to a state of calmness such that you can breathe and think calm and be able to see your unrealistic fear responses. You can see your calm mind helping with Clarity of thought and not leading you towards uncontrolled fear. Sleep hygiene helps you address all issues related to sleep and improve the quality of night time sleep. It helps you with a Sleep Wake schedule resulting in you getting sufficient and restful sleep. Coping Strategies to help you manage your symptoms: Practice yoga. It will help with Body Mind calmness. It also works on the internal body and systems. Take a break. Pick up painting, listen to music, get a massage. Step away from the problem for a while. Maintain a routine. Eat regular and timely meals. Maintain a sleep wake schedule. Regulate Work timings. While this will be difficult initially, it will greatly add to Limit alcohol and caffeine since it may aggravate anxiety. Exercise daily. It will help you feel tired but calm. Practice breathing exercises. Inhale and exhale slowly and deep will help to feel calm. Time for humor. Schedule a daily dose of laughter on TV, shows, with friends. Talk to someone. Set up a support group of a few friends and family. Reach out to them when you feel fearful. Talk to them when you feel overwhelmed. Be patient with yourself. You have started a program. Give it some time for results to show.
Nothing is permanent in this wicked world. Not even our troubles. — Charlie Chaplin Anxiety is a normal emotion. Everyone…
Managing A Heavy Workload With Motivation
If you feel you are overloaded with work and have heaps of tasks to complete, keep in mind that there are a few individuals in your team or at your workplace who would be happy to go beyond their job descriptions, so before you complain about a workload stop and try to be your driving force. It is instances such as these that demand you adopt the Happy A.X.E principle to proceed with deeper self-introspection over priorities. Therefore go ahead and make the most of the Happy A.X.E rule to stay motivated and upbeat about your work! And remember, a positive and optimistic outlook can go a long way! A-Access Vs. Excess Time On Your Hands Are you under stress because you have less time to access the work, or excess work needs to be done at the earliest? Besides the push from your reporting manager, are there other factors causing stress? Try to identify them and cut them down one by one. Remember, you are giving your best to bring positive results but be open to constructive criticism later. Convincing yourself to unload the work pressure is the first step to feel motivated. X-Xerox The Exact Idea Vs. Apply The Advice Are you open to seeking help from others during this period? One of your colleagues or seniors might have been in a similar situation earlier. So there is nothing wrong with asking for help but see to it that it does not turn into asking for favours. You may implement their advice in your work and seek further help later with their permission. Also, don’t forget that making peace with the people around is essential to help you stay motivated while being honest with your work. Present Vs. Living In The Future When was the last time you enjoyed working overtime? Compare and assess the efforts that you put in during those days with the present work. Give yourself two realistic self-deadlines and work with proper dedication, keeping all distractions away. This will help you feel comfortable while you give your hundred per cent, regardless of the pressure. Working in a high-stress environment is different from working with highly stressed individuals. Engaging yourself and your team through outbound training sessions with the help of professional transformational training experts can help you prevent such instances in the future as the team members do not just take a break but give a break to each other holistically. The team’s abilities are also improved, and leadership qualities are enhanced. What’s more, personal conflicts or intragroup conflicts too are resolved, and communication skills are boosted, leading to better bonding and collaboration. You may be giving your best to bring positive results but convincing yourself to unload the work pressure is the first step to feel motivated. Even though you want to be motivated and inspired to complete all of your tasks, there may be times when you may not feel any motivation at all. There’s also no denying that sometimes, motivation is hard to get hold of. Staring at our screens and simply not being able to get through the work, no matter how hard we try, is an instance we can all relate to. At times like these, you have to get your act together and look for real and practical solutions to be able to get the job done and also inspire yourself. Fortunately, there are certain tricks and tips to help you get motivated in no time at all! Stay Motivated And Upbeat About Your Work Stop thinking of the work as hard and consider it as something that is propelling you towards what you want to be. Envision the task is already completed and also think about how good that would make you feel! Chasing a big goal can be scary at times, as you may not know where to begin! So it’s best to break your goals down into small bite-size goals so that each time you make some progress, you will feel a sense of accomplishment and will be motivated to continue. When you need to complete a task, you will probably not think about doing anything else or for that matter, pick up a book and read! But reading can help you find the motivation you are lacking! Additionally, it’s a profoundly inspiring habit to acquire. Moreover, when you have a deadline to reach, ignore all irrelevant activities and forge ahead to complete your unfinished work by getting rid of anything that wastes your time and always sticks to the activities that apply to a larger goal. Some of the other natural ways to find motivation are to allow yourself some downtime and once refreshed, dive into your task again. Also, remember to celebrate your small wins and reward yourself for staying motivated and on top of things!
If you feel you are overloaded with work and have heaps of tasks to complete, keep in mind that there…