coping with anxiety at work
Typically, I don't share much about my mental health. Or really at all in a professional setting. But, I'm out here trying to break the stigma. 💯
A few years ago I was going through a really tough time and it got to a point where I was useless being in the office. I was scared to ask my manager what my options were because she had said things before about never crying at work, leaving your drama at the door, and keeping personal and professional life very separate. Luckily, I had a close relationship with my HR manager, and she helped me navigate taking two weeks off.
Leading up to that moment, I had been experiencing high anxiety for months. As soon as I woke up, a spiral of dread began – negative thoughts, my stomach churning, my chest tight, shortness of breath, fatigue, etc. And then at a moment's notice, I had to turn on the presentation side-show that we perform as advertisers, joking around with clients, and asking how their vacation was. It took a lot out of me, and I had to learn how to cope.
Below you'll find some of the things I benefited from to help calm my anxious mind and body.
DISCLAIMER: I am not a medical professional. These are things that have helped me, and it's up to you and your doctor to decide on the best plan for you. I understand that these ideas may not help you or haven't helped you before, – that's ok! My hope is that someone can take one or more ideas to make their day even 1% better than it was before.
Music
Mornings were the worst for me. If I didn't get up right away, I'd stay in bed with my mind swirling. So I forced myself up and put on the song "Weightless" by Marconi Union while I got ready. According to this study, it says listening to this song can reduce anxiety by up to 65%. I linked the ten-hour version above.
According to this study, it says listening to this song can reduce anxiety by up to 65%.
Aromatherapy
I learned that essential oils were good for helping with depression and anxiety, so I bought a couple from Amazon, along with a diffuser. I also bought some roll-on tubes and filled them with my own blends. I carried the roll-on in my bag and applied it on my wrist when I needed a boost. My favorite mix was sweet orange with eucalyptus. To make your own roll-on, fill an empty bottle with about ten drops of oil, and the rest with a carrier oil like coconut or almond oil. Make a few different ones and keep them at your desk! (You can totally buy roll-ons at the store but I'm a crafty B.)
CBD
I also carried a CBD tincture with me. It's pretty discrete so it wasn't a big deal to carry it around or have it on my desk. Just so I check this box: CBD is legal and is not THC. It doesn't get you high, just mellows you out.
If you go to a specialized store, the person working there can help you find the best dose for you based on your needs. Gummies and capsules are also available, but I like the tinctures because they work faster. Tip: Ask to try before you buy in case you hate the taste!
I'm a fan of this brand >>
Yoga
When I would choose to do something after work, I would usually choose yoga. What I loved about yoga was that it took my focus off of myself and just let me be completely present and in the moment. The ambiance of a yoga studio can also be a place of calm – the incense burning, the peaceful music, the crystals – the energy of being there was healing in itself. (The trampoline workout is also really fun, but like I said, not the same effect.)
If you don't do yoga, hate yoga, or are scared to go to a yoga class, I would recommend you ONLY go to the beginner classes, and read all the reviews on Google to see if there are positive comments about the instructor. It's also a great place to go with a friend.
Cooking Shows
When I feel like I'm in a dark place, I don't want to watch anything that could potentially stir up emotions of any kind. Hello, Halloween Baking Championship. You would think that I would be some kind of baking expert by now, but no, still buying Duncan Hines. If you already have your show or genre of choice, great! If you're looking for a recommendation, check out The British Baking Show or something fun like Cupcake Wars.
Guided Meditation
I know that meditation is a deeply useful tool. However, when my mind is swirling, I'd rather do ANYTHING but sit in silence. Finding the Insight Timer app was a huge game changer for me. Their guided meditations are FIRE. And best of all, the majority of the content is free.
There are meditations of all different lengths of time, which is ideal for fitting it in at any time of the day. I liked listening to something in the morning or on my way to work, but also when I was having a low moment in the middle of the day.
Here's one morning affirmation session with cello music that I really love.
Therapy
Sigh. I did have a therapist during this time, but he wasn't abundantly helpful. Therapy for some people is hit or miss. It can take a long time to build a relationship with the person and to "get something out of it."
I am a huge proponent of therapy, but 95% of the week, I am not with the therapist. I have to figure things out on my own. So while I think it is a long-term, positive, and healthy experience, when I'm in the middle of a crisis at work, it's me who has to carry myself through the rest of the day.
That being said, giving your friend a call for five min might be all you need to get to 5:00 PM. Or whenever you "clock out."
Ok, last one!
Taking a Walk
I feel like this is probably a logical thing to suggest, but here is why I am including it. Somewhere along the way, I started getting anxiety attacks. Similar, but different than a panic attack, I felt a tightening in the chest and stomach, my hands were trembling, my heart was beating super fast, and I felt difficulty breathing. It wasn't an emergency, but I also felt like I couldn't stay sitting in my chair either. So, I walked to the store to get a sandwich.
Arriving back home with my ham and cheese on a roll, I was able to chill out and get on with the night. Changing your scenery abruptly can help shake the physical symptoms, and get your mind right.
These days, fortunately, I am in good spirits! Not going to lie, medication is what really helped me turn a corner in my mental health, but no -one- thing is going to be a cure-all. I still use the above suggestions, just not as much as I used to.
I hope you found something you might add to your mental health arsenal. What do you find helpful in anxious moments? Let me know, I'd love to chat. :)