Anxiety at Work? Or Wanting to Get Back to Work? Here Are Some Tips!

Anxiety at Work? Or Wanting to Get Back to Work? Here Are Some Tips!

In this episode of A Healthy Push podcast, we're talking all about work-related anxiety. Whether you're dealing with it at your current job or hoping to get back to work but feeling anxious, this is for you.

When I was struggling with anxiety, panic disorder and agoraphobia, some of my worst panic attacks were at work. I can now see that what made them so bad was that I tried to resist them SO hard because I didn’t want to panic at work. I was always trying to prevent myself from feeling anxious and panicking, which just brought on more anxiety. It was such a tough cycle! Looking back, there are definitely things I would have done differently, and I want to share those tips with you!

Why Do I Feel Anxious At Work?

Alright, let’s start by talking about why, because I can promise you that it makes sense as to why you feel anxious at work!

Your brain probably has a ton of memories of feeling anxious or even panicking at work, so it's naturally going to be on high alert. Work can make you feel stuck or trapped, which fuels those anxious thoughts and feelings. Plus, work is often just plain stressful, especially if you're already on edge.

If you're anything like I was, you might be trying to fight, resist, and suppress your anxiety, but that just ends up giving it more power and making it show up even more. If any of this sounds familiar, these tips should be helpful for you...

Tips If You Currently Have A Job...

But before we dive into the tips, I want you to hear me... I’m really proud of you. It’s incredibly hard to go to a job every day when you’re struggling with anxiety, panic disorder, and agoraphobia, I know. And you’re likely not giving yourself enough credit for how huge this is.

1. Give Yourself Some Grace It's okay to feel anxious at work; it won't always be this way. However, beating yourself up and thinking you suck because of your anxiety isn't going to help you work through it effectively.
   

2. Practice Slowing Down & Supporting Yourself Feeling rushed in the morning can cause stress, leading to more anxiety and panic. Give yourself time to wake up, eat breakfast, and start your day at a relaxed pace. By slowing down and supporting yourself in small ways, you help regulate your nervous system and better manage stressors without triggering a panic attack.
   

3. Take Time During The Day For Self-Care If you have a half-hour lunch break, spend 15 minutes doing something that brings you a sense of calm (or just doing something you enjoy), like going for a walk, reading, listening to a podcast, or writing. Just because you're at work doesn't mean you can't take some time for yourself.
   

4. Share Your Struggles! Share what you’re struggling with! And I know it’s hard, but this will help you SO much! Share what you’re going through with a co-worker or even with your boss. Some workplaces might offer accommodations, such as additional breaks or a temporarily reduced work schedule, to help you manage your day successfully. To learn more, consider educating yourself on the Americans with Disabilities Act or checking with your Human Resources department to find out about possible accommodations.
   

5. Ask For Support Don't overwhelm or stress yourself unnecessarily. If you need help, it's okay to ask for it. Everyone needs support to do their best.
   

How To Deal With Anxiety At Work...

You are probably reading this and wondering, what do I do when I’m at work and the anxiety becomes overwhelming? These were my biggest takeaways for what to do when anxiety showed up at work...

• When you feel anxious at work, don’t try to ignore or resist it. Acknowledge your feelings and allow yourself to experience them. Trying to fight and suppress your anxiety often makes it worse. It's so important to practice letting yourself feel anxious without attempting to get rid of those feelings. If you experience panic attacks at work or in many other aspects of your everyday life and you want to learn how you can start responding to the sensations, symptoms, and panic attacks in a healthy way so that they stop showing up, I want you to check out my masterclass on overcoming the symptoms and panic attacks. In this 90-minute class, I help you to start approaching the symptoms and panic attacks in a healthy way so that you can finally find freedom from them!
  

• You can take a break—get up and move around. Even if you're in an important meeting or presenting, remember that you're not truly stuck or trapped. It's easy to feel like nothing is within your control, but that's usually not the case. You always have control over how you respond to your thoughts, feelings, self-talk, and actions.
  

• Ask for some support. You don’t have to suffer with the feelings alone.
  

• You can leave if it’s really bad. Leaving IS an option!

Tips If You Don't Currently Work Due To Anxiety But Have Been Thinking About It...

I want to start by saying that I’m really proud of you for having a goal of getting back to work. To even be in the place where you’re thinking about this, wanting to do this, and figuring out how you’re going to do it… This is big! And I want you to take a moment to feel proud of yourself, too. These tips should be helpful for planning your next steps...

1. Give Yourself Lots of Grace It's natural to feel anxious about returning to work and committing to a job, especially after a break. Anything unfamiliar or uncomfortable is bound to feel challenging; it's part of being human. It's okay and completely understandable to feel anxious about it. However, feeling anxious doesn't mean you're incapable of handling it!
   

2. Is The Timing Right? The perfect time to begin considering a return to work is when you're thinking about it and feeling the desire, even if you're struggling—not necessarily when you feel completely ready, confident, or capable. Waiting for those feelings could mean waiting a really long time. So I say if you’re wondering, curious, or have been having lots of thoughts about returning to work, it’s a good time to start making moves!
   

3. Tools To Support You There are lots of ways to support yourself that will help you to get back to work. This might look like eating nourishing foods, moving your body, and asking for help when needed. Practice allowing yourself to feel anxious and responding to it in a healthy way when it pops up in your everyday life. I always say that the best practice comes in your day-to-day and translates to all places and situations. Do your best to let yourself stay in the moment. If you’re someone who struggles a lot with anxious thoughts and specifically what-if thoughts… I encourage you to take my Freedom From What-If Thoughts masterclass. In this 90-minute class, I teach you lots of simple and practical steps you can take to get freedom from your anxious thoughts and the symptoms that come along with them!

Finally, I want to emphasize this point, speaking from personal experience struggling with anxiety, panic disorder, and agoraphobia: There are circumstances where it's okay to prioritize your mental, emotional, and physical well-being over returning to work.

If you truly aren't able to function (or are functioning limitedly) on a daily basis because of the amount of anxiety and panic you are experiencing, it might make sense for you to focus more of your time on improving your mental, emotional, and physical health. It's important to take this time for yourself, but also crucial to take healthy steps in order to get to the place where you can return to work.

Alright, I hope this episode has been helpful for you! Until next time, keep taking healthy action.

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Feeling like you've tried everything but you're still struggling with lots of anxious thoughts, symptoms, panic attacks, and fears? Take my FREE 60-minute masterclass today and learn 5 shifts that will actually help you to overcome anxiety, panic disorder, and agoraphobia. And I promise, you won't hear any of the usual stuff from me - like doing breathing exercises, grounding practices, cutting out caffeine, and doing more exposures. Let's get you the peace and freedom you deserve without it being so hard!

Check out my masterclasses here and start experiencing lots more peace, joy, & freedom!

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TRANSCRIPT

Alright, in this episode we’re going to dive into all things work-related anxiety. This episode is for you whether you’re currently working and struggling with lots of anxiety, or if you aren’t currently working but would like to get back to it!

And let me tell you… I am the right girl to be talking about this topic! Haha I’m laughing but it’s so not funny. I think all of the worst panic attacks I ever had were at work… which is kind of weird now thinking about it. Like, what the heck?

I remember having a really bad panic attack while at one of my first jobs ever, working in the kitchen of a hospital. Then I had a couple of really bad panic attacks while working at various medical offices. And honestly, they sucked so bad. And I remember a couple of people saying to me, Well at least it happened in places where there were medical providers! And yeah, maybe that brought me some sort of comfort, but it was still awful because I knew that there wasn’t anything anyone could do for me. It didn’t matter if there was a nurse, doctor, or anyone else there. And honestly, each was pretty embarrassing at the time when it happened.

And I can now see that what made them so bad was that I tried to resist them SO hard because I didn’t want to panic at work… I would think…I can’t panic here. What will I do? I can’t just leave… What will people think? Oh my god, it’ll be so embarrassing… I was always trying to prevent myself from feeling anxious and panicking, which just brought on more anxiety. It was such a cycle!

And honestly, because of these panic attacks I experienced at work and just the overwhelming anxiety I experienced every day while at work, I grappled so many times with quitting several jobs. I remember wanting to quit so bad, but I knew that if I did quit it would probably just make things harder for me. And I was supporting myself financially, and the thought of not being able to financially support myself terrified me. So I’m not saying it was the right choice to push myself through it all, because looking back, there are definitely things I would have done differently. And these are things I’ll share with you in this episode. Because I made things so much harder on myself than they had to be, and I don’t want you to do this to yourself.

Alright, let’s start with… if you currently have a job. So if you currently have a job and are struggling with anxiety, I have to say…

I’m really proud of you. It’s incredibly hard to go to a job every day when you’re struggling with anxiety, panic disorder, and agoraphobia, I know. And you’re likely not giving yourself enough credit for how huge this is.

I remember sitting down with a psychiatrist years ago when I was struggling to talk about going on medication, and I told her that I was still working full-time and going to school part-time and she was like… Wow, I am really surprised that you’re still doing all of this. Most people who are struggling with severe panic disorder and agoraphobia aren’t. And I was like… What? Oh. You’re right. It is pretty big that I’m still going to work and school. Because I’d always convince myself… Shannon, these are things “normal” people do every day. Don’t be so ridiculous.

But her validation helped me so much to validate my own experiences and struggles. And I remember leaving there and feeling much better than when I walked in.

So right now, I want you to recognize how big it is that you’re working while struggling with anxiety. And I want you to take a moment and just be proud of yourself. You are doing something that is really hard and you deserve to feel proud of yourself.

Alright, let’s start by talking about why you feel anxious at work because I can promise you that it makes sense as to why you feel anxious at work (even though we convince ourselves often that it makes no sense to feel anxious when it absolutely does):

• Your brain likely has a lot of memories of feeling anxious or maybe even panicking at work, so of course it’s gonna be on alert.

• It’s a place that you likely feel stuck/trapped in, so of course, the thoughts and feelings are often generated and anxiety shows up.

• Sometimes work is just well, stressful, and can bring on more feelings of anxiety, especially if your system is sensitized.

• You might be approaching anxiety like how I was, and always trying to fight, resist, and suppress it, which is just giving anxiety so much attention and causing it to show up more and more.

1. The first thing I want you to do is to give yourself some grace. It’s okay that you feel anxious at work, you won’t always. But you’re not going to work through this in a helpful way by beating yourself up and convincing yourself that you suck because you often feel anxious at work.

1. Okay, this next one really comes into play before you even get to work. I want you to practice slowing down in the morning and actually supporting yourself. Being rushed in the morning will likely cause stress which will then lead to anxiety and panic. Make sure you have time to wake up, eat breakfast, and get going. Slowing down and supporting yourself int he smallest ways helps to regulate your nervous system and gives you the capacity to face stressors without it throwing you into a panic attack.

1. Take time during the day for self-care! If you get a half hour for lunch, take 15 minutes of that time to go for a walk, read a book, listen to a podcast, write, or do whatever it is that makes you feel a sense of calm. You might be at work, but that doesn’t mean you can’t take time for yourself.

1. Don’t try to hide it from everyone and act like you’re totally fine. Share what you’re struggling with! And I know it’s hard, but this will help you SO much! Share what you’re going through with a co-worker or even with your boss.

When I was struggling to make it into work each day, and had panic attacks every single day while I was there, I knew that I had to share it with someone. And gosh, do I wish I hadn't waited as long as I did to share it! Once I shared what I was struggling with with a couple of my co-workers, I felt such a sense of relief and knew that I could ask them for support when I needed it.

And at one job, I had to tell my boss because it was interfering with my ability to do my job. Initially, I felt so embarrassed, silly, and shameful for having to share what I was going through. I also felt like my job might be at risk if I told my boss what I was going through. But you know what? Everyone is going through something. And being honest about what you’re struggling with will help you, and will help others around you to better understand and support you.

Some workplaces may even give you an accommodation (like giving you additional breaks throughout the day or a reduced work schedule for a period of time) to help you so that you can make it through each day successfully. If you're curious to learn more about this, I suggest educating yourself on the Americans with Disabilities Act, and/or checking in with your Human Resources department at your employer to find out more info about a possible accommodation.

It’s really up to you who you choose to tell, but I highly recommend sharing your struggle with at least one person that you work with! Because constantly struggling AND trying to hide it from everyone is so unhelpful.

1. Ask for help when you need it! Don’t overwhelm yourself or stress yourself out unnecessarily. If you need help, it’s okay to ask for it. Everyone needs help in order to do a good job.

And I know you’re probably wondering… Well, what do I do when I’m at work and the anxiety becomes so overwhelming?

1. When you are anxious at work, don’t try to ignore it or resist it. Acknowledge how you feel and do your best to let yourself feel it. One of the things that we do that unfortunately creates so much more anxiety and panic is trying to fight and suppress how we feel. It's so important to practice letting yourself feel anxious, without trying to do anything to get rid of the feelings. If you experience panic attacks at work or in many other aspects of your everyday life and you want to learn how you can start responding to the sensations, symptoms, and panic attacks in a healthy way so that they stop showing up, I want you to check out my masterclass on overcoming the symptoms and panic attacks.

2. You can take a break - get up and move around. Even if you’re in an important meeting, or presenting, etc. We always like to convince ourselves that we’re stuck, trapped, and nothing is within our control, but it’s often simply not true. You always have control of how you respond to your thoughts, your feelings, your self-talk, and the actions you take.

3. If you’re like… Shannon, taking a break or walking away isn’t always possible with the work I do. I get it. And there are absolutely moments where you’re going to have to rid the waves while doing your best to continue with what you’re doing - and the good news is that you can do this. You are capable of allowing the feelings in and handling it, even when they feel really uncomfortable and overwhelming.

4. The next thing you can do is tell someone. Ask for some support. You don’t have to suffer with the feelings alone.

5. You can also leave if it’s really bad. Leaving is an option.

Alright, now let’s shift a bit and talk about if you don’t currently have a job because of your struggles with anxiety but you’ve been thinking about getting one…

I want to start by saying that I’m really proud of you for having a goal of getting back to work. To even be in the place where you’re thinking about this, wanting to do this, and figuring out how you’re going to do it… This is big! And I want you to take a moment to feel proud of yourself, too.

1. So the first thing I’ll say is… Give yourself lots of grace. Of course, you’re anxious about going back to work and committing to a job, especially if it’s been a while. Anything that isn’t familiar/comfortable to you is going to feel hard. This is just the human part of us. It’s okay to feel anxious about going back to work and it makes sense to. But feeling anxious about it doesn’t mean that you aren’t capable of making this happen!

1. And the next is… I’m sure you’re wondering, Is there a good time to go back to work?

2. And to this I say… Yes, there is! The right time to start making moves to go back to work is when you’re thinking about it and wanting to, despite struggling… Not when you feel ready, confident, or capable… Because if you wait for these things, you could be waiting a really long time.

So I say if you’re wondering, curious, or have been having lots of thoughts about returning to work, it’s a good time to start making moves!

1. With that said, here are a few things that will help you to get back to work…

2. Supporting yourself in small, basic ways every day. Eating nourishing foods, moving your body, asking for and receiving support, setting boundaries… I could go on and on. Don’t underestimate the benefits of self-care. It goes a really long way.

3. Practicing allowing yourself to feel anxious and responding to it in a healthy way when it pops up in your everyday life. I always say that the best practice comes in your day-to-day and translates to all places and situations.

4. Stop seeing yourself as being so fragile. You are far more capable than you’re giving yourself credit for. You can and will get a job again and you will show yourself this. I know it’s terrifying but let yourself just start by just talking to others about going back to work. Then start just looking for jobs and see what sparks your interest. And then let yourself start applying and just see what happens. Letting yourself take small steps initially without thrusting yourself into things will be helpful.

And keep in mind, searching for jobs, going to interviews, and starting a new job is naturally anxiety-producing, so let yourself feel the anxiety without telling yourself that you shouldn’t be feeling it or that it somehow means you aren’t capable of handling what’s in front of you.

1. Do your best to let yourself stay in the moment. Meaning, in this current moment, today, whatever things look like right now. Not… What am I going to do if I start a job and then I can’t go because I’m too anxious? Or, what am I going to do if I start a job but I can’t even make it there because the anxiety is so bad? Or, what am I going to do if I get a job and I panic while there? If you’re someone who struggles a lot with anxious thoughts and specifically what-if thoughts… I encourage you to take my Freedom From What-If Thoughts masterclass. In this 90-minute class, I teach you lots of simple and practical steps you can take to get freedom from your anxious thoughts and the symptoms that come along with them!

And I also have to say this… And I say this wholeheartedly because I know how hard it is to struggle with anxiety, panic disorder, and agoraphobia: There are exceptions to not pushing yourself to go to work right now. If you truly aren't able to function (or are functioning limitedly) on a daily basis because of the amount of anxiety and panic you are experiencing, it might make sense for you to focus more of your time on improving your mental, emotional, and physical health. And it’s okay and helpful to take this time. But while you do this, you really have to take healthy steps in order to get to the place where you can return to work.

Alright, I hope this episode has been helpful for you. If it has, I’d appreciate it if you could share it with someone you know who could use the support.

I’ll see you next time. And until then, keep taking healthy action.