5 Quick Ways to Reduce High Anxiety
Dr Jenny Brockis
Lifestyle Medicine Physician | Empowering you to be happier and healthier, and thrive in life and work | LinkedIn Top Voice
As a perfectionist, over-thinker and high achiever, I have always been riddled with anxiety and self-doubt.
Whenever I’ve found myself in a situation where I was going to have to push myself out of my comfort zone, like deciding to learn how to speak effectively in public, I would jump in feet first and immerse myself with all the minutiae to ensure I had all the information, all the resources, all the prep done, to ensure the outcome would be good enough to get a “pass.”
Having been brought up with a strong work ethic I was taught to believe the only way to succeed was through sheer hard work and then some. So, I have always worked hard, always been the one who stayed back to complete my work or go the extra yard, especially if to help someone else.
The only problem being this did nothing to quell my anxiety, quite the reverse and even when feedback was good, my internal response to any praise has been:
“it could have been better.”
“I forgot to share the best quote.”
“they’re just being kind.”
I’ve had to learn a few tricks over the years to manage my anxiety. Because it never entirely goes away even when I’m feeling good and more relaxed.
And that’s a good thing by the way because anxiety has a useful purpose. It provides a sense of what to expect. It helps us prepare for our future and seeing how we spend half our time awake either future planning or worrying about what’s happened in the past there’s plenty of opportunity to entertain all those hopes and fears to envision what we want our future to look like.
One of the first lessons I learned about my anxiety was to embrace it for what it is and accept as part of my being. By choosing not to fight it so hard, it’s been easier to cope with – for the most part.
Enter Stage Left the Covid-19 pandemic.
Oh boy, there’s nothing like a good crisis to wind those emotions up.
According to Beyond Blue 1:6 Australians are currently experiencing depression or anxiety or both. Seventeen percent of the population or 3.2 million people have experienced anxiety or an affective disorder in the last 12 months.
As a Doctor, I have looked after many people who struggle with anxiety in their life where it has affected their ability to function normally, to hold down a job, to make a decision, to be able to leave the house.
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As a workplace wellness consultant, I have worked with individuals seeking assistance because their anxiety has become so overwhelming it’s impacted their ability to work or to work to the level, they know they are capable of.
As a human, I have had first-hand experience of learning to live with anxiety.
There are a number of science-backed strategies shown to help. Here are five tips to get you started.
Taming anxiety frenzy
When it comes to taming anxiety go easy on yourself – take one small step at a time. Some days will be easier than others, that’s expected, but it’s the accumulated practice that will enhance your mastery of this slippery customer and remember this isn’t about banishment, it’s about keeping your anxiety at a level that will keep you feeling good and in control.
If you or someone you know needs help:
Hi, I'm Dr Jenny Brockis. I'm a medical practitioner and board-certified lifestyle medicine physician, keynote speaker and best-selling author.
I help people who are over-busy, overstretched and exhausted find the calm, clarity and confidence needed to enjoy a successful career AND live a fulfilled and rich life.
Check out:
Chief Executive Officer at The Investment Collective
2 年Very worthwhile article. Can I add some additiinal colour? Your feelings are a reflection of what's going on, not an end in themselves. Consciously consider the messages they are sending, but choose not to fall in love with them. Manage your empathy. Everybody gets a cross to bear, and the job of a professional is to help people in managing that task. You are called upon to do your very best, but buying into other people's troubles or perceived failings in the name of empathy will certainly burn the resources you should be using to look after yourself. Challenge your internal messaging. For example, I have found that actually speaking to anxiety is an incredibly powerful tool "I know you, you don't control me. Leave me now". Sounds weird, but my experience is that the demons actually listen :). And soon your mind frees up, revealing focus, creativity and even joy.
CEO at The Expert Project
2 年This article makes several good points – worth a read, Jenny!
LinkedIn Top Voices in Company Culture USA & Canada I Executive Advisor | HR Leader (CHRO) | Leadership Coach | Talent Strategy | Change Leadership | Innovation Culture | Healthcare | Higher Education
2 年Thanks Dr Jenny Brockis