25 ways to manage your anxiety right this minute

I've been pretty open in the past about my own experiences with anxiety and depression. It's a conversation that we need to have more openly in the workplace; with 70 million working days being lost each year to anxiety, depression and stress at work and 1 in 4 of us experiencing a mental health problem in any given year.

So, when I realised that my hands were shaking earlier this morning, I took it as a sign to talk more about anxiety.

Even after years of self development and some huge changes to my lifestyle that have only helped to improve the situation (bye bye open plan office, bye bye workplace bullies!) I can still fall into the trap.

I say trap, because we don't quite realise it's there. Sometimes it sneaks up. Sometimes it's a combination of factors. Sometimes we're so busy focusing on the horizon, on the next thing, on getting everything done, that our health and wellbeing takes a slide.

That's ok.

That's normal.

Some people believe that anxiety is something that you just have to ride out, that you have to wait for it to go away.

Shockingly, given I am an impatient, driven type A personality and ginger and stubborn to boot, I don't agree!

So, whilst I am not a doctor and would recommend anyone struggling with depression or anxiety to speak to an appropriate professional immediately - these are the steps that I take, have taken, am taking today, to manage my anxiety.

1 - Step away from the caffeine, it's a stimulant and can make anxiety feelings worse and cause issues with your sleep;

2 - ditto to sugar, I think that's what tipped me over the edge this time;

3 - get some decent food, including healthy fats and protein, to stabilise your blood sugar and reduce the exhausted-sugar craving cycle

4 - take a deep breath. Anxiety often causes shallow breaths and can perpetuate or even cause a full anxiety attack;

5 - step away from the desk/sofa/situation. It something there is giving rise to anxiety, removing yourself from the situation for a brief moment can help you regain control.

6 - get outside. Stuffy offices can feel constricting and make the symptoms feel worse;

7 - go for a walk. Dog optional but always fun (take poop bags!)

8 - practice mindful breathing. Breathe in to a slow count to 5, hold for 2 beats before exhaling to a slow count of 6. Repeat until you feel your body relaxing.

9 - carry out a body scan. Again, breathing as above but conduct a slow scan up and down your body noting any areas of tension or stress, feeling the need to move;

10 - get a big stretch. Help to release some of that adrenaline and stop feeling pinned down.

11 - Let the adrenaline out. Walk up and down the stairs at the office, do laps around the estate or head to the toilets for a quick dance party for one. Get your body moving.

12 - laugh. Find something that makes you giggle (see dance party for one above) and switch up your mood.

13 - get inspired. There's a reason that on my most anxious days you'll find me watching West Wing videos on repeat.

14 - switch tracks. If your anxious thoughts are following along a single track, switch it. Choose to focus on something else.

15 - mindful focus. My favourite trick in stressful meetings when I could feel the anxiety rise was to focus on something in great depth, like a pen in my hand or the cup of tea next to me. Use all your senses to note what's going on with the object, watch the pressure lower.

16 - go make a cup of tea (preferably decaf). Combined removing from situation, walking and a mindful activity. Bonus - you have a hot drink.

17 - go get a glass of water - as above, and if you're anxiously running around you're likely dehydrated, which will make the problem worse.

18 - diversion therapy. Stick your earphones in and listen to a soothing meditation, music with a strong beat or Christmas tunes if you really need soothing and comforting. 

19 - Smile. It might already be happening but smiling causes a nervous system response that lifts us. And it might just stop that person adding more work to your desk.

20 - speak to someone. Reach out and message someone who gets it, who will help you and not just ask 'but what do you have to be stressed about?' The idiot who asks that can piss off.

21 - scent therapy. Whether it's essential oils (I used to keep a bottle of lemon essential oil in my desk to lift my mood and drown out bad BO from a fellow deskmate) or your favourite perfume, get smelling. Again, nervous symptom response.

22 - Strengthen your inner support system. Grab a notebook and start writing out everything that you're fantastic at, everything you do well, how great your hair looks. Strengthen the inner voice that supports you.

23 - brain dump out the issues. I commonly ask my clients to conduct a brain dump to help them stop over-focusing on work, with thoughts whirring. Allow yourself to write out everything you 'need' to do and let it sit.

24 - prioritise. If there IS a task that is going around your brain, give yourself permission to focus on that and nothing else. If that means switching off your emails, social media, telephone, so be it.

25 Understand that it's normal. Anxiety is something that affects most of us and it's usually a sign that you're driven, determined, that you want to do a fantastic job.

But whilst it's normal to experience anxiety from time to time it is NOT a way of life.

If you find yourself rushing and barely able to breathe most days, waking up at 5am worrying about work, crying on the way home (or on the side of the bed before you've even left for work, as I used to) or working longer and longer hours trying to keep up... something has to change.

You can keep going and struggle on as I did.

Or you can give yourself the care, support and attention that you deserve.

Your life and career is a marathon, not a sprint, and if you are struggling to keep on top of everything, it is completely normal and reasonable to ask for help.

You wouldn't expect a child to teach itself to reach and write or your clients and customers to do your job themselves. You' are a professional offering services to other people and by the exact same logic, you are allowed to ask for more support.

None of us come into this world knowing how to perfectly balance and in tray or manage unwieldy clients or cases.

Ask for support, it is here when you need it.

PS If this has helped you then I would love to extend an invitation to next month's in-person masterclass Become Your Strongest You.

Join me on Sunday 11th February in Birmingham city centre for a 5 hour masterclass touching on the topics that affect you most.

We will be covering:

>> Managing stress in minimal time

>> Dealing with difficult people and difficult conversations

>> Becoming proud of and promoting yourself

Plus, as this is a small group workshop there will be plenty of time to discuss your own stresses and struggles and have 1 on 1 support time.

Traditional afternoon tea is included in your ticket price.

Join before this Friday and receive:

33% off your ticket price (discount already applied at checkout)

One laser coaching call ahead of the in-person day, to maximise your time and return.

PLUS the option to spread the cost over 2 months.

Click here to reserve your seat or message me to discuss further: https://searchingforserenity.satoriapp.com/offers/147327-become-your-strongest-you